{"id":18103,"date":"2022-04-11T19:54:23","date_gmt":"2022-04-11T19:54:23","guid":{"rendered":"http:\/\/ahelth.com\/?p=18103"},"modified":"2022-03-27T23:39:02","modified_gmt":"2022-03-27T23:39:02","slug":"intermittent-fasting-meal-plan-permitted-and-prohibited-foods","status":"publish","type":"post","link":"https:\/\/ahelth.com\/es\/intermittent-fasting-meal-plan-permitted-and-prohibited-foods\/","title":{"rendered":"Plan de comidas en ayunas intermitentes: qu\u00e9 hacer y qu\u00e9 no hacer"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">Plan de comidas en ayunas intermitentes: qu\u00e9 hacer y qu\u00e9 no hacer<\/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;\">comidas en ayunas intermitentes<\/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;\">Por supuesto que conoces el sistema de ayuno intermitente, ya que es uno de los sistemas de la era moderna que han demostrado su eficacia y beneficios tanto en la p\u00e9rdida de peso como en la p\u00e9rdida de peso, pero \u00bfsabes qu\u00e9 est\u00e1 permitido y qu\u00e9 est\u00e1 prohibido y qu\u00e9 est\u00e1 pasando? el horario de las comidas de ayuno intermitente? <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfSeguir? <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Puedes descubrir todo esto y m\u00e1s en el siguiente art\u00edculo:<\/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;\">\u00bfCu\u00e1les son las comidas permitidas durante el ayuno intermitente?<\/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;\">Para comenzar, hay 3 tipos de alimentos que debe asegurarse de incluir en su dieta de ayuno intermitente:<\/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. Prote\u00ednas magras<\/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;\">A diferencia de otros alimentos, el consumo de prote\u00ednas magras asegura que te sientas lleno durante mucho tiempo y ayuda a construir y mantener los m\u00fasculos.Ejemplos de estas prote\u00ednas incluyen:<\/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;\">Pechuga de pollo<\/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;\">Yogur griego natural<\/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;\">Frijoles, guisantes y lentejas<\/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;\">pescados y mariscos<\/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 y 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. Frutas \u00fatiles y saludables<\/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;\">Como con cualquier dieta, es importante comer alimentos nutritivos durante el ayuno intermitente. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">Las frutas y verduras suelen ser nutritivas y beneficiosas porque contienen vitaminas, minerales y fibra que ayudan a reducir el colesterol, controlar los niveles de az\u00facar en la sangre y mantener un intestino sano. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bajo en calor\u00edas.<\/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;\">Si bien los investigadores recomendaron que para una dieta de 2,000 calor\u00edas por d\u00eda, debe comer dos tazas de fruta por d\u00eda. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ejemplos de frutas saludables para comer durante el ayuno a intervalos incluyen:<\/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;\">una manzana<\/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;\">albaricoque<\/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;\">Ar\u00e1ndano<\/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;\">ar\u00e1ndanos<\/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;\">cereza<\/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;\">melocot\u00f3n<\/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;\">peras<\/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;\">trabajo respetable<\/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;\">naranja<\/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;\">sand\u00eda<\/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. Verduras<\/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;\">Las verduras son una de las comidas m\u00e1s importantes en el ayuno intermitente, ya que los investigadores confirmaron que una dieta rica en verduras de hoja puede reducir el riesgo de enfermedades card\u00edacas, diabetes tipo 2 y c\u00e1ncer, y esto incluye 2,5 tazas de verduras al d\u00eda de la siguiente manera:<\/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;\">Zanahorias<\/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;\">Br\u00f3coli<\/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;\">Tomates<\/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;\">Br\u00f3coli<\/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;\">Jud\u00edas verdes<\/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;\">Las verduras de hoja verde tambi\u00e9n son una excelente opci\u00f3n porque son ricas en nutrientes y fibra:<\/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;\">repollo<\/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;\">nabo<\/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;\">Espinacas<\/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;\">Ensalada<\/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;\">acelgas<\/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;\">\u00bfCu\u00e1les son las comidas de ayuno intermitente prohibidas?<\/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;\">Antes de conocer tu horario de comidas en ayuno intermitente, hay algunos alimentos que debes dejar de comer mientras sigues estas dietas u otras, ya que tendr\u00e1s alimentos hipercal\u00f3ricos que contienen grandes cantidades de az\u00facar a\u00f1adida, grasas saturadas poco saludables y sal por ser insaturadas. y estar\u00e1s m\u00e1s muerto de hambre, y no contendr\u00e1s los nutrientes que el organismo necesita, que son los siguientes:<\/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;\">Aperitivos como patatas fritas de todo tipo.<\/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;\">pasteles<\/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;\">galletas<\/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;\">Los alimentos que contienen grandes cantidades de az\u00facares no naturales deben evitarse o limitarse durante el ayuno intermitente:<\/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;\">Galletas\/Bizcochos.<\/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;\">Caramelo.<\/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;\">pastel.<\/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;\">Bebidas saborizadas.<\/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;\">T\u00e9 y caf\u00e9 fuertemente endulzados.<\/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;\">Los cereales para el desayuno y el muesli son ricos en az\u00facar y bajos en fibra.<\/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;\">plan de comidas en ayunas intermitentes<\/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;\">El ayuno intermitente no se puede comparar con otras dietas para adelgazar y adelgazar, ya que ya no se basa en las comidas, sino que depende de la forma en que se siga, de los horarios en los que se permite comer y los momentos en los que se debe dejar de comer, pero en los siguientes puntos te mostraremos 3 d\u00edas del plan de alimentaci\u00f3n en ayuno intermitente para principiantes que puedes seguir:<\/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;\">El primer d\u00eda de ayuno intermitente<\/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;\">Primera comida &#8211; s\u00e1ndwiches<\/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;\">Pan multigrano, 1 cucharada de aceite de oliva, \u00bd cucharadita de romero seco, 1 huevo, \u00bd taza de espinaca baby fresca, \u00bd tomate mediano, 1 cucharada de queso feta bajo en grasa, sal y pimienta negra fresca al gusto.<\/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;\">Calor\u00edas: 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;\">Grasa: 11,7 g, Prote\u00edna: 13 g, Carbohidratos: 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;\">La segunda comida &#8211; curry de arroz con coco<\/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 cucharadita de aceite de oliva, \u00bd cebolla amarilla, 1 diente de ajo, 1 cucharada de jengibre picado, 1,5 tazas de garbanzos, 2 tazas de tomates enlatados, 2 tazas de floretes peque\u00f1os de coliflor, 1 camote, 1 lata de leche de coco, 1 taza de caldo de verduras, 1 cucharada garam masala, \u00bd cucharada de curry en polvo, 1 cucharadita de sal, 2 tazas de espinacas tiernas picadas.<\/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;\">Para el arroz: 1,5 tazas de arroz integral crudo, 1 lata de leche de coco light, \u00bd taza de agua, \u00bd cucharadita de sal.<\/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;\">Calor\u00edas: 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;\">Grasa: 11,4 g, Prote\u00edna: 10,5 g, Carbohidratos: 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;\">La tercera comida &#8211; arroz con camarones con miel y ajo<\/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 cucharada de aceite de coco, 453 g de gambas, 2 dientes de ajo, 1 cucharada de jengibre, 1 cebolla amarilla peque\u00f1a, 1 pimiento rojo, 1 taza de guisantes, \u00bd cucharadita de sal, 2 cucharadas de miel, 1 cucharada de salsa de soja, 1 1 cucharada de c\u00e1scara de naranja, 2 tazas cocido<\/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;\">Esta comida es suficiente para 4 personas.<\/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;\">Calor\u00edas por porci\u00f3n: 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;\">Grasa: 5g, Prote\u00edna: 28g, Carbohidratos: 41g.<\/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;\">cuarta comida<\/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 cucharadas de salsa de soya baja en sodio, 1 cucharada de miel, 2 cucharadas de jugo de lim\u00f3n, 2 cucharadas de aceite de s\u00e9samo, 1 cucharada de maicena, 2 cucharadas de semillas de s\u00e9samo, 1 cucharada de aceite de oliva, 566 1 gramo de pechuga de pollo deshuesada, 1 cebolla mediana, 28 gramos picados ra\u00edz de jengibre, 2 tazas de br\u00f3coli, 1\/4 cucharada de pimienta negra.<\/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;\">Esta comida es suficiente para 4 personas.<\/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;\">Calor\u00edas por raci\u00f3n: 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;\">Grasa: 5 g, Prote\u00edna: 86,5 g, Carbohidratos: 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;\">El segundo d\u00eda de ayuno intermitente<\/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;\">La primera comida &#8211; panqueques<\/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 huevos grandes, 2 cucharadas de aceite, 2 cucharadas de leche de almendras sin az\u00facar, 2 cucharadas de agua, 2 cucharadas de sirope de arce, 1 cucharada de polvo de hornear, 1 taza de harina de almendras, aceite de coco para fre\u00edr.<\/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;\">Estos ingredientes hacen 9 panqueques.<\/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;\">Calor\u00edas: 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;\">Grasa: 20g, Prote\u00edna: 8g, Carbohidratos: 12g.<\/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;\">La segunda comida &#8211; batido<\/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 pl\u00e1tano mediano, 1 taza de fresas congeladas, 2 cucharadas de avena, \u00bd taza de prote\u00edna en polvo, 1 cucharada de mantequilla de man\u00ed, 1 taza de leche de almendras sin az\u00facar.<\/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;\">Esta comida es suficiente para dos personas.<\/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;\">Calor\u00edas por porci\u00f3n: 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;\">Grasa: 6 g, Prote\u00edna: 12 g, Carbohidratos: 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;\">La tercera comida &#8211; ensalada de frutas de quinua fresca<\/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;\">Ensalada: 2,5 tazas de espinacas tiernas, 1 taza de fresas en rodajas, 43,6 gramos de queso de cabra desmenuzado, 2 cucharadas de almendras en rodajas finas.<\/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 &#8211; \u00bd taza de quinua, \u00bd taza de agua, una pizca de sal.<\/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;\">Salsa: 2 cucharadas de aceite de oliva, media cucharada de lim\u00f3n, una cucharada de mostaza Dijon, media cucharada de miel, pimienta negra al gusto.<\/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;\">Calor\u00edas: 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;\">Grasa: 47,9 g, Prote\u00edna: 20,8 g, Carbohidratos: 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;\">Cuarta comida &#8211; ensalada de at\u00fan<\/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 de at\u00fan, 2 cucharaditas de eneldo en escabeche, 1 tallo de apio grande, 1\/4 taza de cebolla roja, 1 diente de ajo, 1 cucharada de jugo de lim\u00f3n, 1\/2 cucharada de sal, pimienta negra al gusto, 1 taza de yogur griego, 1 cuarto de taza de mayonesa.<\/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;\">Esta comida es suficiente para 10 personas.<\/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;\">Calor\u00edas por raci\u00f3n: 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;\">Grasa: 5g, Prote\u00edna: 15g, Carbohidratos: 2g.<\/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;\">Total del d\u00eda: Calor\u00edas: 1290, Grasas: 76 g, Prote\u00ednas: 34 g, Carbohidratos: 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;\">El tercer d\u00eda de ayuno intermitente<\/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;\">Primera comida &#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 gramos de d\u00e1tiles Medjool, 100 gramos de harina integral, 100 gramos de harina, 30 gramos de almendras molidas, 1 huevo grande, aceite de oliva, 320 gramos de bayas, 1 cucharada de miel, 4 cucharadas de yogur griego.<\/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;\">Esta comida es suficiente para 4 personas.<\/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;\">Calor\u00edas en esta comida: 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;\">Grasa: 11,9 g, Prote\u00edna: 12,5 g, Carbohidratos: 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;\">La segunda comida &#8211; ensalada de pollo.<\/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;\">Ensalada Ingredientes: 8 tazas de lechuga, 1\/4 taza de queso Gorgonzola desmoronado, 12 tazas de almendras en rodajas finas, 1 taza de manzana en cubitos, 1 taza de bayas frescas, 6 rebanadas de tocino cocido.<\/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;\">Pollo Ingredientes: 453 gramos de pechuga de pollo deshuesada, 3 cucharadas de pur\u00e9 de ajo, un cuarto de cucharadita de sal, 1\/8 de cucharadita de pimienta molida, y revolver al fuego hasta que el pollo est\u00e9 cocido, y poner el ajo al fuego . <\/span><span style=\"vertical-align: inherit;\">Ensalada.<\/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;\">Ingredientes para la salsa: 1 taza de yogur griego bajo en grasa, 1\/4 taza de mostaza amarilla, 6 cucharadas de miel, \u00bd cucharada de vinagre blanco, 1 cucharada de ajo machacado, pimienta negra al gusto, luego agregar a la ensalada.<\/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;\">Esta comida es suficiente para 4 personas.<\/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;\">Calor\u00edas por porci\u00f3n: 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;\">Grasa: 19g, Prote\u00edna: 42g, Carbohidratos: 48g.<\/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;\">La tercera comida &#8211; una taza de ensalada<\/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;\">Condimentos: 1 taza de yogur natural, 1\/4 taza de eneldo, 1\/4 cucharada de ajo machacado, 1\/4 de cucharadita de sal, 1\/4 de cucharadita de pimienta negra molida.<\/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;\">Ensalada Ingredientes: 1 ensaladera peque\u00f1a, 453g de pechuga de pollo cocida, 2 huevos cocidos, 3 lonchas de tocino, 2 choclos cocidos, 1\/4 taza de pepitas de calabaza, 1 litro de tomates cherry, 2 cucharadas de queso Roquefort.<\/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;\">Calor\u00edas por porci\u00f3n: 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;\">Grasa: 24 g, Prote\u00edna: 34 g, Carbohidratos: 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;\">Al final del art\u00edculo, esperamos haber respondido a todas tus preguntas, querido lector, y que sepas qu\u00e9 alimentos est\u00e1n permitidos y qu\u00e9 alimentos est\u00e1n prohibidos en el ayuno intermitente, y que tambi\u00e9n conozcas el horario de las comidas en ayuno intermitente. puede mantener esta dieta, y le deseamos salud y bienestar continuos.<\/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>Plan de comidas en ayunas intermitentes: qu\u00e9 hacer y qu\u00e9 no hacer comidas en ayunas intermitentes Por supuesto que conoces el sistema de ayuno intermitente, ya que es uno de los sistemas de la era moderna que han demostrado su eficacia y beneficios tanto en la p\u00e9rdida de peso como en la p\u00e9rdida de peso, &hellip;<\/p>\n","protected":false},"author":1,"featured_media":17184,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[14501,14503,14507,14505,14514,14506,16895,14502,16894,16632,16896,16893,14504],"class_list":["post-18103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","tag-ayuno-intermitente","tag-ayuno-intermitente-16-8","tag-ayuno-intermitente-beneficios","tag-ayuno-intermitente-mujeres","tag-ayuno-intermitente-para-adelgazar","tag-ayuno-intermitente-para-bajar-de-peso","tag-ayuno-intermitente-y-deporte","tag-como-hacer-ayuno-intermitente","tag-como-hacer-ayuno-intermitente-para-adelgazar","tag-como-hacer-ayuno-intermitente-para-perder-grasa","tag-como-hacer-ayuno-intermitente-para-perder-peso","tag-dieta-cetogenica-y-ayuno-intermitente","tag-que-es-el-ayuno-intermitente"],"yoast_head":"<!-- This site is optimized with the 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