{"id":18094,"date":"2022-04-11T19:54:23","date_gmt":"2022-04-11T19:54:23","guid":{"rendered":"http:\/\/ahelth.com\/?p=18094"},"modified":"2022-03-27T23:28:15","modified_gmt":"2022-03-27T23:28:15","slug":"intermittent-fasting-meal-plan-permitted-and-prohibited-foods","status":"publish","type":"post","link":"https:\/\/ahelth.com\/de\/intermittent-fasting-meal-plan-permitted-and-prohibited-foods\/","title":{"rendered":"Speiseplan f\u00fcr Intervallfasten: Dos and Don\u2019ts"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">Speiseplan f\u00fcr Intervallfasten: Dos and Don\u2019ts<\/span><\/span><\/span><\/span><\/p>\n<div>\n<figure id=\"attachment_438414\" class=\"wp-caption aligncenter\" aria-describedby=\"caption-attachment-438414\"><noscript><img fetchpriority=\"high\" decoding=\"async\" loading=\"eager\" class=\"first-post-img wp-image-438414 size-full\" src=\"https:\/\/static.dailymedicalinfo.com\/2021\/07\/\u0648\u062c\u0628\u0627\u062a-\u0627\u0644\u0635\u064a\u0627\u0645-\u0627\u0644\u0645\u062a\u0642\u0637\u0639-1.jpg\" alt=\"intermittent fasting meals\" width=\"600\" height=\"350\"\/><\/noscript><figcaption id=\"caption-attachment-438414\" class=\"wp-caption-text\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">intermittierende fasten mahlzeiten<\/span><\/span><\/span><\/span><\/figcaption><\/figure>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Nat\u00fcrlich kennen Sie das intermittierende Fastensystem, da es eines der modernen Systeme ist, das seine Wirksamkeit und Vorteile sowohl beim Abnehmen als auch beim Abnehmen bewiesen hat, aber wissen Sie, was erlaubt und was verboten ist und was vor sich geht? der Zeitplan f\u00fcr intermittierende Fastenmahlzeiten? <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Folgen? <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">All das und mehr erfahren Sie in folgendem Artikel:<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-1\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Welche Mahlzeiten sind beim Intervallfasten erlaubt?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Um Ihnen den Einstieg zu erleichtern, gibt es 3 Arten von Lebensmitteln, die Sie unbedingt in Ihre intermittierende Fastendi\u00e4t aufnehmen sollten:<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-1-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1. Magere Proteine<\/span><\/span><\/span><\/span><\/h3>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Im Gegensatz zu anderen Lebensmitteln sorgt der Verzehr magerer Proteine \u200b\u200bdaf\u00fcr, dass Sie sich lange satt f\u00fchlen und hilft beim Muskelaufbau und -erhalt.Beispiele f\u00fcr diese Proteine \u200b\u200bsind:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">H\u00fchnerbrust<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Einfacher griechischer Joghurt<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bohnen, Erbsen und Linsen<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fisch und Schalentiere<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tofu und Tempeh<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h3 id=\"section-1-2\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2. N\u00fctzliche und gesunde Fr\u00fcchte<\/span><\/span><\/span><\/span><\/h3>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Wie bei jeder Di\u00e4t ist es auch beim Intervallfasten wichtig, nahrhafte Lebensmittel zu sich zu nehmen. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Obst und Gem\u00fcse sind in der Regel nahrhaft und wohltuend, da sie Vitamine, Mineralien und Ballaststoffe enthalten, die helfen, den Cholesterinspiegel zu senken, den Blutzuckerspiegel zu kontrollieren und einen gesunden Darm zu erhalten. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Wenig Kalorien.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">W\u00e4hrend die Forscher f\u00fcr eine 2.000-Kalorien-pro-Tag-Di\u00e4t empfahlen, sollten Sie zwei Tassen Obst pro Tag essen. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Beispiele f\u00fcr gesunde Fr\u00fcchte, die w\u00e4hrend des Intervallfastens gegessen werden k\u00f6nnen, sind:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">ein Apfel<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aprikose<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cranberry<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Preiselbeeren<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kirsche<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pfirsich<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Birnen<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">respektable Arbeit<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Orange<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Wassermelone<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h3 id=\"section-1-3\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">3. Gem\u00fcse<\/span><\/span><\/span><\/span><\/h3>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Gem\u00fcse ist eine der wichtigsten Mahlzeiten beim intermittierenden Fasten, da Forscher best\u00e4tigten, dass eine an Blattgem\u00fcse reiche Ern\u00e4hrung das Risiko von Herzerkrankungen, Typ-2-Diabetes und Krebs verringern kann, und dazu geh\u00f6ren 2,5 Tassen Gem\u00fcse t\u00e4glich wie folgt:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">M\u00f6hren<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Brokkoli<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tomate<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Brokkoli<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Gr\u00fcne Bohnen<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Blattgem\u00fcse ist auch eine ausgezeichnete Wahl, weil es reich an N\u00e4hr- und Ballaststoffen ist:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kohl<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">R\u00fcbe<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Spinat<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Salat<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Schweizer Mangold<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h2 id=\"section-2\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Was sind die verbotenen intermittierenden Fastenmahlzeiten?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bevor Sie Ihren Essensplan f\u00fcr intermittierendes Fasten kennen, m\u00fcssen Sie einige Lebensmittel aufh\u00f6ren zu essen, w\u00e4hrend Sie diese oder andere Di\u00e4ten befolgen, da Sie kalorienreiche Lebensmittel zu sich nehmen, die gro\u00dfe Mengen an zugesetztem Zucker, ungesunden ges\u00e4ttigten Fetten und Salz enthalten, da sie unges\u00e4ttigt sind und Sie werden mehr hungern und nicht die N\u00e4hrstoffe enthalten, die der K\u00f6rper braucht, die wie folgt sind:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Snacks wie Chips aller Art.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Geb\u00e4ck<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cracker.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lebensmittel, die gro\u00dfe Mengen an unnat\u00fcrlichem Zucker enthalten, sollten w\u00e4hrend des intermittierenden Fastens vermieden oder eingeschr\u00e4nkt werden:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pl\u00e4tzchen\/Kekse.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">S\u00fcssigkeit.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kuchen.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aromatisierte Getr\u00e4nke.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Stark ges\u00fc\u00dfter Tee und Kaffee.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fr\u00fchst\u00fcckszerealien und M\u00fcsli sind reich an Zucker und arm an Ballaststoffen.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h2 id=\"section-3\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Essensplan intermittierendes fasten<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Intermittierendes Fasten ist nicht mit anderen Di\u00e4ten zum Abnehmen und Abnehmen zu vergleichen, da es sich nicht mehr an Mahlzeiten orientiert, sondern vielmehr von der Art und Weise abh\u00e4ngt, wie es befolgt wird, wann Essen erlaubt ist und wann Essen aufgeh\u00f6rt werden sollte, sondern In den folgenden Punkten zeigen wir dir 3 Tage Aus dem Intervallfasten-Ern\u00e4hrungsplan f\u00fcr Anf\u00e4nger, die du befolgen kannst:<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-3-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Der erste Tag des intermittierenden Fastens<\/span><\/span><\/span><\/span><\/h3>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Erste Mahlzeit &#8211; Sandwiches<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Mehrkornbrot, 1 Essl\u00f6ffel Oliven\u00f6l, \u00bd Teel\u00f6ffel getrockneter Rosmarin, 1 Ei, \u00bd Tasse frischer Babyspinat, \u00bd mittelgro\u00dfe Tomate, 1 Essl\u00f6ffel fettreduzierter Feta-K\u00e4se, Salz und frischer schwarzer Pfeffer nach Geschmack.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien: 242<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 11,7 g, Protein: 13 g, Kohlenhydrate: 25 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Die zweite Mahlzeit &#8211; Kokosreis-Curry<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1 Teel\u00f6ffel Oliven\u00f6l, \u00bd gelbe Zwiebel, 1 Knoblauchzehe, 1 Essl\u00f6ffel gehackter Ingwer, 1,5 Tassen Kichererbsen, 2 Tassen Dosentomaten, 2 Tassen kleine Blumenkohlr\u00f6schen, 1 S\u00fc\u00dfkartoffel, 1 Dose Kokosmilch, 1 Tasse Gem\u00fcsebr\u00fche, 1 Essl\u00f6ffel Garam Masala, \u00bd Essl\u00f6ffel Currypulver, 1 Teel\u00f6ffel Salz, 2 Tassen gehackter Babyspinat.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">F\u00fcr Reis \u2013 1,5 Tassen ungekochter brauner Reis, 1 Dose leichte Kokosmilch, \u00bd Tasse Wasser, \u00bd Teel\u00f6ffel Salz.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien: 397<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 11,4 g, Protein: 10,5 g, Kohlenhydrate: 62,5 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Die dritte Mahlzeit &#8211; Reis mit Garnelen mit Honig und Knoblauch<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1 Essl\u00f6ffel Kokos\u00f6l, 453 g Garnelen, 2 Knoblauchzehen, 1 Essl\u00f6ffel Ingwer, 1 kleine gelbe Zwiebel, 1 rote Paprika, 1 Tasse Erbsen, \u00bd Teel\u00f6ffel Salz, 2 Essl\u00f6ffel Honig, 1 Essl\u00f6ffel Sojasauce, 1 1 Essl\u00f6ffel Orangenschale, 2 Tassen gekocht<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dieses Gericht reicht f\u00fcr 4 Personen<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien pro Portion: 361<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 5 g, Protein: 28 g, Kohlenhydrate: 41 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Vierte Mahlzeit<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">3 Essl\u00f6ffel natriumarme Sojasauce, 1 Essl\u00f6ffel Honig, 2 Essl\u00f6ffel Zitronensaft, 2 Essl\u00f6ffel Sesam\u00f6l, 1 Essl\u00f6ffel Maisst\u00e4rke, 2 Essl\u00f6ffel Sesamsamen, 1 Essl\u00f6ffel Oliven\u00f6l, 566 1 Gramm H\u00fchnerbrust ohne Knochen, 1 mittlere Zwiebel, 28 Gramm gehackt Ingwerwurzel, 2 Tassen Brokkoli, 1\/4 EL schwarzer Pfeffer.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dieses Gericht reicht f\u00fcr 4 Personen<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien pro Portion: 256<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 5 g, Protein: 86,5 g, Kohlenhydrate: 143,5 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h3 id=\"section-3-2\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Der zweite Tag des intermittierenden Fastens<\/span><\/span><\/span><\/span><\/h3>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Die erste Mahlzeit &#8211; Pfannkuchen<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2 gro\u00dfe Eier, 2 EL \u00d6l, 2 EL unges\u00fc\u00dfte Mandelmilch, 2 EL Wasser, 2 EL Ahornsirup, 1 EL Backpulver, 1 Tasse Mandelmehl, Kokos\u00f6l zum Braten.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Diese Zutaten ergeben 9 Pfannkuchen.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien: 252<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 20 g, Protein: 8 g, Kohlenhydrate: 12 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Die zweite Mahlzeit &#8211; Smoothie<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1 mittelgro\u00dfe Banane, 1 Tasse gefrorene Erdbeeren, 2 Essl\u00f6ffel Haferflocken, \u00bd Tasse Proteinpulver, 1 Essl\u00f6ffel Erdnussbutter, 1 Tasse unges\u00fc\u00dfte Mandelmilch.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Diese Mahlzeit reicht f\u00fcr zwei Personen.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien pro Portion: 204<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 6 g, Protein: 12 g, Kohlenhydrate: 29 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Die dritte Mahlzeit &#8211; frischer Quinoa-Obstsalat<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Salat &#8211; 2,5 Tassen Babyspinat, 1 Tasse geschnittene Erdbeeren, 43,6 Gramm zerbr\u00f6ckelter Ziegenk\u00e4se, 2 Essl\u00f6ffel d\u00fcnn geschnittene Mandeln.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Quinoa \u2013 \u00bd Tasse Quinoa, \u00bd Tasse Wasser, eine Prise Salz.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sauce &#8211; 2 Essl\u00f6ffel Oliven\u00f6l, ein halber Essl\u00f6ffel Zitrone, ein Essl\u00f6ffel Dijon-Senf, ein halber Essl\u00f6ffel Honig, schwarzer Pfeffer nach Geschmack.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien: 693<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 47,9 g, Protein: 20,8 g, Kohlenhydrate: 51,3 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Vierte Mahlzeit &#8211; Thunfischsalat<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">680 g Thunfisch, 2 Teel\u00f6ffel eingelegter Dill, 1 gro\u00dfe Selleriestange, 1\/4 Tasse rote Zwiebel, 1 Knoblauchzehe, 1 Essl\u00f6ffel Zitronensaft, 1\/2 Essl\u00f6ffel Salz, schwarzer Pfeffer nach Geschmack, 1 Tasse griechischer Joghurt, 1 Viertel Tasse Mayonnaise.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dieses Gericht reicht f\u00fcr 10 Personen.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien pro Portion: 110<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 5 g, Protein: 15 g, Kohlenhydrate: 2 g.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Gesamt f\u00fcr den Tag: Kalorien: 1.290, Fett: 76 g, Protein: 34 g, Kohlenhydrate: 18 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h3 id=\"section-3-3\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Der dritte Tag des intermittierenden Fastens<\/span><\/span><\/span><\/span><\/h3>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Erste Mahlzeit &#8211; Donut<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">100 Gramm Medjool-Datteln, 100 Gramm Vollfettmehl, 100 Gramm Mehl, 30 Gramm gemahlene Mandeln, 1 gro\u00dfes Ei, Oliven\u00f6l, 320 Gramm Beeren, 1 Essl\u00f6ffel Honig, 4 Essl\u00f6ffel griechischer Joghurt.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dieses Gericht reicht f\u00fcr 4 Personen.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien dieser Mahlzeit: 361<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 11,9 g, Protein: 12,5 g, Kohlenhydrate: 55,6 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Die zweite Mahlzeit &#8211; H\u00fchnersalat<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Salatzutaten: 8 Tassen Salat, 1\/4 Tasse zerbr\u00f6selter Gorgonzola-K\u00e4se, 12 Tassen d\u00fcnn geschnittene Mandeln, 1 Tasse Apfelw\u00fcrfel, 1 Tasse frische Beeren, 6 Scheiben gekochter Speck.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">H\u00fchnchen-Zutaten: 453 g H\u00e4hnchenbrust ohne Knochen, 3 Essl\u00f6ffel zerdr\u00fcckter Knoblauch, ein Viertel Teel\u00f6ffel Salz, 1\/8 Teel\u00f6ffel gemahlener Pfeffer und \u00fcber dem Feuer r\u00fchren, bis das Huhn gar ist, und den Knoblauch auf das Feuer legen . <\/span><span style=\"vertical-align: inherit;\">Salat.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Zutaten f\u00fcr die Sauce: 1 Tasse fettarmer griechischer Joghurt, 1\/4 Tasse gelber Senf, 6 Essl\u00f6ffel Honig, \u00bd Essl\u00f6ffel wei\u00dfer Essig, 1 Essl\u00f6ffel zerdr\u00fcckter Knoblauch, schwarzer Pfeffer nach Geschmack, dann zum Salat geben.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dieses Gericht reicht f\u00fcr 4 Personen.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien pro Portion: 521<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 19 g, Protein: 42 g, Kohlenhydrate: 48 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Die dritte Mahlzeit &#8211; eine Tasse Salat<\/span><\/span><\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Gew\u00fcrze: 1 Tasse Naturjoghurt, 1\/4 Tasse Dill, 1\/4 Essl\u00f6ffel zerdr\u00fcckter Knoblauch, 1\/4 Teel\u00f6ffel Salz, 1\/4 Teel\u00f6ffel gemahlener schwarzer Pfeffer.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Salatzutaten: 1 kleine Salatsch\u00fcssel, 453 g gekochte H\u00e4hnchenbrust, 2 gekochte Eier, 3 Scheiben Speck, 2 gekochte Maiskolben, 1\/4 Tasse K\u00fcrbiskerne, 1 Liter Kirschtomaten, 2 Essl\u00f6ffel Roquefort-K\u00e4se.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kalorien pro Portion: 408<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fett: 24 g, Protein: 34 g, Kohlenhydrate: 18 g.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Am Ende des Artikels hoffen wir, dass wir alle Ihre Fragen beantwortet haben, lieber Leser, und dass Sie wissen, welche Lebensmittel beim Intervallfasten erlaubt und welche verboten sind, und dass Sie auch den Zeitplan der Intervallfasten-Mahlzeiten kennen diese Di\u00e4t beibehalten k\u00f6nnen, und wir w\u00fcnschen Ihnen weiterhin Gesundheit und Wohlbefinden.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">.<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Speiseplan f\u00fcr Intervallfasten: Dos and Don\u2019ts intermittierende fasten mahlzeiten Nat\u00fcrlich kennen Sie das intermittierende Fastensystem, da es eines der modernen Systeme ist, das seine Wirksamkeit und Vorteile sowohl beim Abnehmen als auch beim Abnehmen bewiesen hat, aber wissen Sie, was erlaubt und was verboten ist und was vor sich geht? der Zeitplan f\u00fcr intermittierende Fastenmahlzeiten? &hellip;<\/p>\n","protected":false},"author":1,"featured_media":17175,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29],"tags":[16768,16751,16755,16762,16756,16766,16752,16758,16760,16765,16764,16757,16753,16754,16763,16759,16761,16767],"class_list":["post-18094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-unkategorisiert","tag-fuer-anfaenger","tag-intervallfasten","tag-intervallfasten-16-8","tag-intervallfasten-16-8-anleitung","tag-intervallfasten-16-8-doku","tag-intervallfasten-16-8-erfahrungen","tag-intervallfasten-abnehmen","tag-intervallfasten-anleitung","tag-intervallfasten-doku","tag-intervallfasten-dokumentation","tag-intervallfasten-erfahrung","tag-intervallfasten-essen","tag-intervallfasten-fuer-1-woche","tag-intervallfasten-fuer-haut-und-darm","tag-intervallfasten-hirschhausen","tag-intervallfasten-rezepte","tag-ist-intervallfasten-gesund","tag-ramadan-speiseplan"],"yoast_head":"<!-- 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