When fasting, you need to especially carefully monitor the balance of the daily diet so that the body receives the vitamins and minerals it needs in full.
During this period, it is customary to refrain from eating meat, fish, eggs and milk, but it is they that contain the maximum amount of protein, which helps to restore cells and maintain all body functions. Protein intake should be monitored with particular care in older people, as with age and decreased physical activity, the body needs more of these substances to maintain muscle mass.
By excluding animal products from the main menu during fasting, many do not fill up after a regular meal, which often leads to the other extreme – excessive consumption of sweets and baked goods. This is because the body wants to get more carbohydrates in order to feel full faster. Subsequently, this affects the figure and leads to extra pounds. Of course, our body also needs carbohydrates, since they are the main source of energy. It is only important to remember that there are simple and complex carbohydrates. Simple carbohydrates break down quickly and produce a strong surge in insulin, which converts them into fat. Complex ones break down more slowly and provide an even amount of energy for a longer period.
Let’s figure out in detail which plant foods contain a large amount of protein and where to get complex carbohydrates in order to avoid extra centimeters at the waist.
Nutritious legumes
Keeping the balance: protein and carbohydrates in the lean menu
Vegetarians know that of all plant foods, legumes contain the maximum amount of protein and can be an equal substitute for meat, so they must be present on the menu of every fasting person.
Soy ranks very first of all legumes in terms of protein. Next come red beans, yellow and green lentils, and peas. In addition, legumes contain complex carbohydrates that are slow to digest and leave you feeling full for a long time.
Do not forget that legumes are considered a heavy food, so it is advisable to combine them with vegetables and fresh herbs and not include them in late dinners. For good digestion, beans and chickpeas need to be cooked for at least 1.5 hours.
From legumes, you can cook main courses, make snacks, salads, cutlets and cook soups. Here are some recipes from our users.
Amazing buckwheat and quinoa
Of cereals, buckwheat contains the largest amount of proteins and complex carbohydrates. It must necessarily be in the diet of not only fasting people, but also those who are on a diet. This cereal normalizes metabolism and improves digestion. It is rich in iron, iodine and vitamins B and PP. In addition, buckwheat is good for its availability and versatility. With it, you can cook pies, main courses or add to soups.
Another healthy, high-protein cereal is quinoa. It contains a lot of fiber, which helps cleanse the intestines of toxins and normalizes the functioning of the gastrointestinal tract. Quinoa is still not so popular with us, but is gradually gaining more and more fans.
Nuts contain not only protein, but also saturated and unsaturated fatty acids, and also have a low glycemic index, so they can be included in the diet of people with diabetes. The leaders in protein content are peanuts, almonds and cashews.
Peanuts are the most readily available nuts due to their low cost. It contains a lot of magnesium, potassium and folic acid, which promotes cell renewal. Almonds are very high in vitamin E, which is necessary for the health of the skin and blood vessels, and cashews are rich in iron and zinc.
Do not forget that nuts are a very high-calorie product, so do not get carried away with them, it is advisable to eat one or two handfuls a day. They are best added to salads, sauces, or baked goods.
Pumpkin, sunflower and sesame seeds are also high in protein. In addition, sesame is very high in calcium, and pumpkin and sunflower seeds are considered natural antidepressants.
Broccoli is a low-calorie food, so you can eat it without worrying about excess weight. In addition to protein, it contains a lot of useful minerals: potassium, calcium, phosphorus and iron. In order to preserve all the nutrients, it is better to subject this cabbage to minimal heat treatment, even after boiling it should crunch a little.
Brussels sprouts contain a large amount of protein and complex carbohydrates, which are very easily absorbed by the human body. It contains many vitamins of group B, C, PP and carotene. Some researchers believe that regular consumption of Brussels sprouts may reduce the risk of cancer.
Simple and complex carbohydrates
Typical examples of simple carbohydrates are glucose and fructose, which are found in sweet fruits, honey, and baked goods. These foods quickly give you a feeling of fullness and spike your blood sugar levels, which gives you energy but soon rekindles your appetite.
Complex carbohydrates, also called slow carbohydrates, are polysaccharides. These include starch, glycogen, and fiber. They have a complex molecular structure, so the body has to process them for a long time to break down and assimilate them. Thanks to this, the blood sugar level does not jump.
The undisputed leaders among foods containing complex carbohydrates are rice, buckwheat, oatmeal, whole grain bread, peas and durum wheat pasta.
If you don’t know what to cook with these products, here are some recipes.
We hope our article will help you diversify your fasting menu