{"id":18093,"date":"2022-04-11T19:54:23","date_gmt":"2022-04-11T19:54:23","guid":{"rendered":"http:\/\/ahelth.com\/?p=18093"},"modified":"2022-03-27T23:27:08","modified_gmt":"2022-03-27T23:27:08","slug":"intermittent-fasting-meal-plan-permitted-and-prohibited-foods","status":"publish","type":"post","link":"https:\/\/ahelth.com\/fr\/intermittent-fasting-meal-plan-permitted-and-prohibited-foods\/","title":{"rendered":"Plan de repas de je\u00fbne intermittent : choses \u00e0 faire et \u00e0 ne pas faire"},"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 repas de je\u00fbne intermittent : choses \u00e0 faire et \u00e0 ne pas faire<\/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;\">repas de je\u00fbne intermittent<\/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;\">Bien s\u00fbr, vous connaissez le syst\u00e8me de je\u00fbne intermittent, car c&#8217;est l&#8217;un des syst\u00e8mes de l&#8217;\u00e8re moderne qui a prouv\u00e9 son efficacit\u00e9 et ses avantages \u00e0 la fois dans la perte de poids et la perte de poids, mais savez-vous ce qui est autoris\u00e9 et ce qui est interdit et ce qui se passe l&#8217;horaire des repas \u00e0 jeun intermittent? <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Suivre? <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Vous pouvez d\u00e9couvrir tout cela et plus encore dans l&#8217;article suivant :<\/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;\">Quels sont les repas autoris\u00e9s pendant le je\u00fbne intermittent ?<\/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;\">Pour commencer, il existe 3 types d&#8217;aliments que vous devez vous assurer d&#8217;inclure dans votre r\u00e9gime de je\u00fbne intermittent :<\/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. Prot\u00e9ines maigres<\/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;\">Contrairement \u00e0 d&#8217;autres aliments, la consommation de prot\u00e9ines maigres vous permet de vous sentir rassasi\u00e9 pendant longtemps et aide \u00e0 d\u00e9velopper et \u00e0 maintenir vos muscles.<\/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;\">Blanc de poulet<\/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;\">Yaourt grec nature<\/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;\">Haricots, pois et lentilles<\/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;\">poissons et crustac\u00e9s<\/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 et 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. Des fruits utiles et sains<\/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;\">Comme pour tout r\u00e9gime, il est important de manger des aliments nutritifs pendant le je\u00fbne intermittent. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Les fruits et les l\u00e9gumes sont g\u00e9n\u00e9ralement nutritifs et b\u00e9n\u00e9fiques car ils contiennent des vitamines, des min\u00e9raux et des fibres qui aident \u00e0 r\u00e9duire le cholest\u00e9rol, \u00e0 contr\u00f4ler la glyc\u00e9mie et \u00e0 maintenir un intestin sain. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Faible en calories.<\/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;\">Alors que les chercheurs ont recommand\u00e9 que pour un r\u00e9gime de 2 000 calories par jour, vous devriez manger deux tasses de fruits par jour. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Voici des exemples de fruits sains \u00e0 manger pendant le je\u00fbne par intervalles\u00a0:<\/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;\">une pomme<\/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;\">abricot<\/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;\">Framboise<\/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;\">Canneberges<\/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;\">Cerise<\/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;\">P\u00eache<\/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;\">poires<\/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;\">travail respectable<\/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;\">past\u00e8que<\/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. L\u00e9gumes<\/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;\">Les l\u00e9gumes sont l&#8217;un des repas les plus importants du je\u00fbne intermittent, car les chercheurs ont confirm\u00e9 qu&#8217;une alimentation riche en l\u00e9gumes \u00e0 feuilles peut r\u00e9duire le risque de maladie cardiaque, de diab\u00e8te de type 2 et de cancer, et cela comprend 2,5 tasses de l\u00e9gumes par jour comme suit :<\/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;\">Carottes<\/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;\">Brocoli<\/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;\">Brocoli<\/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;\">Haricots verts<\/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;\">Les l\u00e9gumes-feuilles sont \u00e9galement un excellent choix car ils sont riches en nutriments et en fibres :<\/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;\">choux<\/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;\">navet<\/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;\">\u00e9pinard<\/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;\">salade<\/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;\">bette \u00e0 carde<\/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;\">Quels sont les repas de je\u00fbne intermittent interdits ?<\/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;\">Avant de conna\u00eetre votre horaire de repas de je\u00fbne intermittent, il y a certains aliments que vous devez arr\u00eater de manger tout en suivant ces r\u00e9gimes ou d&#8217;autres, car vous aurez des aliments riches en calories qui contiennent de grandes quantit\u00e9s de sucre ajout\u00e9, de graisses satur\u00e9es malsaines et de sel car ils sont insatur\u00e9s. et vous serez plus affam\u00e9, et ne contiendrez pas les nutriments dont le corps a besoin, qui sont les suivants :<\/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;\">Des collations comme des chips de toutes sortes.<\/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;\">des p\u00e2tisseries<\/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;\">craquelins.<\/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;\">Les aliments qui contiennent de grandes quantit\u00e9s de sucres non naturels doivent \u00eatre \u00e9vit\u00e9s ou limit\u00e9s pendant le je\u00fbne intermittent\u00a0:<\/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;\">Biscuits\/Biscuits.<\/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;\">Des bonbons.<\/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;\">g\u00e2teau.<\/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;\">Boissons aromatis\u00e9es.<\/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;\">Th\u00e9 et caf\u00e9 fortement sucr\u00e9s.<\/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;\">Les c\u00e9r\u00e9ales du petit-d\u00e9jeuner et le muesli sont riches en sucre et pauvres en fibres.<\/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 repas \u00e0 jeun intermittent<\/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;\">Le je\u00fbne intermittent n&#8217;est pas comparable \u00e0 d&#8217;autres r\u00e9gimes d&#8217;amaigrissement et d&#8217;amaigrissement, car il n&#8217;est plus bas\u00e9 sur les repas, mais d\u00e9pend plut\u00f4t de la mani\u00e8re dont il est suivi, des moments o\u00f9 il est permis de manger et des moments o\u00f9 il faut s&#8217;arr\u00eater de manger, mais dans les points suivants, nous vous montrerons 3 jours du plan d&#8217;alimentation \u00e0 jeun intermittent pour les d\u00e9butants que vous pouvez suivre :<\/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;\">Le premier jour du je\u00fbne intermittent<\/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;\">Premier repas &#8211; sandwichs<\/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;\">Pain multigrains, 1 cuill\u00e8re \u00e0 soupe d&#8217;huile d&#8217;olive, \u00bd cuill\u00e8re \u00e0 caf\u00e9 de romarin s\u00e9ch\u00e9, 1 \u0153uf, \u00bd tasse d&#8217;\u00e9pinards frais, \u00bd tomate moyenne, 1 cuill\u00e8re \u00e0 soupe de fromage feta all\u00e9g\u00e9, sel et poivre noir frais au go\u00fbt.<\/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;\">Calories : 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;\">Mati\u00e8res grasses\u00a0: 11,7\u00a0g, prot\u00e9ines\u00a0: 13\u00a0g, glucides\u00a0: 25\u00a0g.<\/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;\">Le deuxi\u00e8me repas &#8211; curry de riz \u00e0 la noix de 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 cuill\u00e8re \u00e0 caf\u00e9 d&#8217;huile d&#8217;olive, \u00bd oignon jaune, 1 gousse d&#8217;ail, 1 cuill\u00e8re \u00e0 soupe de gingembre hach\u00e9, 1,5 tasse de pois chiches, 2 tasses de tomates en conserve, 2 tasses de petits bouquets de chou-fleur, 1 patate douce, 1 bo\u00eete de lait de coco, 1 tasse de bouillon de l\u00e9gumes, 1 cuill\u00e8re \u00e0 soupe garam masala, \u00bd cuill\u00e8re \u00e0 soupe de curry en poudre, 1 cuill\u00e8re \u00e0 caf\u00e9 de sel, 2 tasses d&#8217;\u00e9pinards hach\u00e9s.<\/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;\">Pour le riz &#8211; 1,5 tasse de riz brun non cuit, 1 bo\u00eete de lait de coco l\u00e9ger, \u00bd tasse d&#8217;eau, \u00bd cuill\u00e8re \u00e0 caf\u00e9 de sel.<\/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;\">Calories : 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;\">Lipides\u00a0: 11,4\u00a0g, prot\u00e9ines\u00a0: 10,5\u00a0g, glucides\u00a0: 62,5\u00a0g.<\/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;\">Le troisi\u00e8me repas &#8211; riz aux crevettes au miel et \u00e0 l&#8217;ail<\/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 cuill\u00e8re \u00e0 soupe d&#8217;huile de noix de coco, 453 g de crevettes, 2 gousses d&#8217;ail, 1 cuill\u00e8re \u00e0 soupe de gingembre, 1 petit oignon jaune, 1 poivron rouge, 1 tasse de pois, \u00bd cuill\u00e8re \u00e0 caf\u00e9 de sel, 2 cuill\u00e8res \u00e0 soupe de miel, 1 cuill\u00e8re \u00e0 soupe de sauce soja, 1 cuill\u00e8re \u00e0 soupe d&#8217;\u00e9corce d&#8217;orange, 2 tasses cuit<\/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;\">Ce repas est suffisant pour 4 personnes<\/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;\">Calories par 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;\">Mati\u00e8res grasses\u00a0: 5\u00a0g, prot\u00e9ines\u00a0: 28\u00a0g, glucides\u00a0: 41\u00a0g.<\/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;\">Quatri\u00e8me repas<\/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 cuill\u00e8res \u00e0 soupe de sauce soja faible en sodium, 1 cuill\u00e8re \u00e0 soupe de miel, 2 cuill\u00e8res \u00e0 soupe de jus de citron, 2 cuill\u00e8res \u00e0 soupe d&#8217;huile de s\u00e9same, 1 cuill\u00e8re \u00e0 soupe de f\u00e9cule de ma\u00efs, 2 cuill\u00e8res \u00e0 soupe de graines de s\u00e9same, 1 cuill\u00e8re \u00e0 soupe d&#8217;huile d&#8217;olive, 566 1 gramme de poitrine de poulet d\u00e9soss\u00e9e, 1 oignon moyen, 28 grammes hach\u00e9s racine de gingembre, 2 tasses de brocoli, 1\/4 cuill\u00e8re \u00e0 soupe de poivre noir.<\/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;\">Ce repas est suffisant pour 4 personnes<\/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;\">Calories par 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;\">Lipides\u00a0: 5\u00a0g, prot\u00e9ines\u00a0: 86,5\u00a0g, glucides\u00a0: 143,5\u00a0g.<\/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;\">Le deuxi\u00e8me jour du je\u00fbne intermittent<\/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;\">Le premier repas &#8211; cr\u00eapes<\/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 gros \u0153ufs, 2 cuill\u00e8res \u00e0 soupe d&#8217;huile, 2 cuill\u00e8res \u00e0 soupe de lait d&#8217;amande non sucr\u00e9, 2 cuill\u00e8res \u00e0 soupe d&#8217;eau, 2 cuill\u00e8res \u00e0 soupe de sirop d&#8217;\u00e9rable, 1 cuill\u00e8re \u00e0 soupe de levure chimique, 1 tasse de farine d&#8217;amande, huile de noix de coco pour la friture.<\/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;\">Ces ingr\u00e9dients donnent 9 pancakes.<\/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;\">Calories : 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;\">Mati\u00e8res grasses\u00a0: 20\u00a0g, prot\u00e9ines\u00a0: 8\u00a0g, glucides\u00a0: 12\u00a0g.<\/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;\">Le deuxi\u00e8me repas &#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 banane moyenne, 1 tasse de fraises surgel\u00e9es, 2 cuill\u00e8res \u00e0 soupe de flocons d&#8217;avoine, \u00bd tasse de prot\u00e9ines en poudre, 1 cuill\u00e8re \u00e0 soupe de beurre de cacahu\u00e8te, 1 tasse de lait d&#8217;amande non sucr\u00e9.<\/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;\">Ce repas est suffisant pour deux personnes.<\/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;\">Calories par 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;\">Mati\u00e8res grasses\u00a0: 6\u00a0g, prot\u00e9ines\u00a0: 12\u00a0g, glucides\u00a0: 29\u00a0g.<\/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;\">Le troisi\u00e8me repas &#8211; salade de fruits frais au quinoa<\/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;\">Salade &#8211; 2,5 tasses d&#8217;\u00e9pinards, 1 tasse de fraises tranch\u00e9es, 43,6 grammes de fromage de ch\u00e8vre \u00e9miett\u00e9, 2 cuill\u00e8res \u00e0 soupe d&#8217;amandes finement tranch\u00e9es.<\/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 tasse de quinoa, \u00bd tasse d&#8217;eau, une pinc\u00e9e de sel.<\/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 cuill\u00e8res \u00e0 soupe d&#8217;huile d&#8217;olive, une demi-cuill\u00e8re \u00e0 soupe de citron, une cuill\u00e8re \u00e0 soupe de moutarde de Dijon, une demi-cuill\u00e8re \u00e0 soupe de miel, du poivre noir au go\u00fbt.<\/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;\">Calories : 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;\">Mati\u00e8res grasses\u00a0: 47,9\u00a0g, prot\u00e9ines\u00a0: 20,8\u00a0g, glucides\u00a0: 51,3\u00a0g.<\/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;\">Quatri\u00e8me repas &#8211; salade de thon<\/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 thon, 2 cuill\u00e8res \u00e0 caf\u00e9 d&#8217;aneth marin\u00e9, 1 grosse branche de c\u00e9leri, 1\/4 tasse d&#8217;oignon rouge, 1 gousse d&#8217;ail, 1 cuill\u00e8re \u00e0 soupe de jus de citron, 1\/2 cuill\u00e8re \u00e0 soupe de sel, poivre noir au go\u00fbt, 1 tasse de yaourt grec, 1 quart de tasse de 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;\">Ce repas est suffisant pour 10 personnes.<\/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;\">Calories par 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;\">Mati\u00e8res grasses\u00a0: 5\u00a0g, prot\u00e9ines\u00a0: 15\u00a0g, glucides\u00a0: 2\u00a0g.<\/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 pour la journ\u00e9e : Calories : 1 290, Lipides : 76 g, Prot\u00e9ines : 34 g, Glucides : 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;\">Le troisi\u00e8me jour du je\u00fbne intermittent<\/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;\">Premier repas &#8211; beignet<\/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 grammes de dattes Medjool, 100 grammes de farine enti\u00e8re, 100 grammes de farine, 30 grammes d&#8217;amandes moulues, 1 gros \u0153uf, huile d&#8217;olive, 320 grammes de baies, 1 cuill\u00e8re \u00e0 soupe de miel, 4 cuill\u00e8res \u00e0 soupe de yaourt grec.<\/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;\">Ce repas est suffisant pour 4 personnes.<\/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;\">Calories dans ce repas : 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;\">Mati\u00e8res grasses\u00a0: 11,9\u00a0g, prot\u00e9ines\u00a0: 12,5\u00a0g, glucides\u00a0: 55,6\u00a0g.<\/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;\">Le deuxi\u00e8me repas &#8211; salade de poulet<\/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;\">Ingr\u00e9dients de la salade : 8 tasses de laitue, 1\/4 tasse de fromage Gorgonzola \u00e9miett\u00e9, 12 tasses d&#8217;amandes finement tranch\u00e9es, 1 tasse de pomme en d\u00e9s, 1 tasse de baies fra\u00eeches, 6 tranches de bacon cuit.<\/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;\">Ingr\u00e9dients du poulet : 453 grammes de poitrine de poulet d\u00e9soss\u00e9e, 3 cuill\u00e8res \u00e0 soupe de pur\u00e9e d&#8217;ail, un quart de cuill\u00e8re \u00e0 caf\u00e9 de sel, 1\/8 de cuill\u00e8re \u00e0 caf\u00e9 de poivre moulu, et remuer sur le feu jusqu&#8217;\u00e0 ce que le poulet soit cuit, et mettre l&#8217;ail sur le feu . <\/span><span style=\"vertical-align: inherit;\">Salade.<\/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;\">Ingr\u00e9dients pour la sauce : 1 tasse de yogourt grec faible en gras, 1\/4 tasse de moutarde jaune, 6 cuill\u00e8res \u00e0 soupe de miel, \u00bd cuill\u00e8re \u00e0 soupe de vinaigre blanc, 1 cuill\u00e8re \u00e0 soupe d&#8217;ail \u00e9cras\u00e9, poivre noir au go\u00fbt, puis ajouter \u00e0 la salade.<\/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;\">Ce repas est suffisant pour 4 personnes.<\/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;\">Calories par 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;\">Mati\u00e8res grasses\u00a0: 19\u00a0g, prot\u00e9ines\u00a0: 42\u00a0g, glucides\u00a0: 48\u00a0g.<\/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;\">Le troisi\u00e8me repas &#8211; une tasse de salade<\/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;\">Assaisonnements : 1 tasse de yaourt nature, 1\/4 tasse d&#8217;aneth, 1\/4 cuill\u00e8re \u00e0 soupe d&#8217;ail \u00e9cras\u00e9, 1\/4 cuill\u00e8re \u00e0 caf\u00e9 de sel, 1\/4 cuill\u00e8re \u00e0 caf\u00e9 de poivre noir moulu.<\/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;\">Ingr\u00e9dients de la salade : 1 petit saladier, 453 g de blanc de poulet cuit, 2 \u0153ufs durs, 3 tranches de bacon, 2 ma\u00efs bouillis, 1\/4 de tasse de graines de citrouille, 1 litre de tomates cerises, 2 cuill\u00e8res \u00e0 soupe de 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;\">Calories par 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;\">Mati\u00e8res grasses\u00a0: 24\u00a0g, prot\u00e9ines\u00a0: 34\u00a0g, glucides\u00a0: 18\u00a0g.<\/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;\">En fin d&#8217;article, nous esp\u00e9rons avoir r\u00e9pondu \u00e0 toutes vos questions, cher lecteur, et que vous savez quels aliments sont autoris\u00e9s et quels aliments sont interdits en je\u00fbne intermittent, et que vous connaissez \u00e9galement l&#8217;horaire des repas \u00e0 jeun intermittent. peut maintenir ce r\u00e9gime, et nous vous souhaitons une sant\u00e9 et un bien-\u00eatre continus.<\/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 repas de je\u00fbne intermittent : choses \u00e0 faire et \u00e0 ne pas faire repas de je\u00fbne intermittent Bien s\u00fbr, vous connaissez le syst\u00e8me de je\u00fbne intermittent, car c&#8217;est l&#8217;un des syst\u00e8mes de l&#8217;\u00e8re moderne qui a prouv\u00e9 son efficacit\u00e9 et ses avantages \u00e0 la fois dans la perte de poids et la perte &hellip;<\/p>\n","protected":false},"author":1,"featured_media":17174,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[14294,16746,16750,14300,14287,16749,14286,14288,16747,14295,14290,14289,13171,16748,13162,16745],"class_list":["post-18093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classifiee","tag-comment-faire-un-jeune-intermittent","tag-erreurs-jeune-intermittent","tag-intermittent-fr","tag-intermittent-fasting-fr","tag-jeune","tag-jeune-de-16-heures","tag-jeune-intermittent","tag-jeune-intermittent-16-8","tag-jeune-intermittent-18-6-perte-de-poids","tag-jeune-intermittent-avant-apres","tag-jeune-intermittent-et-perte-de-poids","tag-jeune-intermittent-femme","tag-jeune-intermittent-perte-de-poids","tag-maigrir-avec-le-jeune-intermittent","tag-perte-de-poids","tag-perte-de-poids-jeune-intermittent"],"yoast_head":"<!-- This site is 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