You know how excited I can be when sharing a new recipe: Tiramisu Oatmeal. I am not really a coffee lover but this overnight oats tiramisu did blow my mind away. It tastes slightly sweet with a creamy texture and this healthy dessert is guilt-free making this tiramisu oatmeal an ideal dessert if you are craving a dessert. And the best you can prepare this meal early and enjoy it for the next few days. Time management rocks! Furthermore, I just love oats because of the nutritional benefits to our bodies. And I have a lot of other recipes with oats that you can try out. You might like: Strawberry Protein Overnight Oats Disclosure: Some of the links here are affiliate links, and I may earn if you click on them, AT NO EXTRA cost to you. I hope you find the information here useful! Thanks! Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * Why You Should Try Making Tiramisu Oatmeal? If you love coffee, and chocolate or are on a conquest to be healthier and looking for an alternative healthy dessert or in a special diet program for example intermittent fasting then this tiramisu overnight oats recipe may help you to curb that craving. Besides this tiramisu overnight oats taste great and are pretty fast to make. It has beneficial nutrients from the oats themselves. Oats are gluten-free whole grain and a great source of important vitamins, minerals, fibers, and antioxidants. Oats have beta-glucan, a powerful soluble fiber that helps to regulate insulin hormone thus reducing blood sugar, promoting good bacteria inside your gut, helping to reduce cholesterol, and helping to make you fuller longer. Unsweetened cocoa is anti-oxidant and may help to reduce blood pressure and coffee has caffeine which in moderate amounts can help to boost metabolism, mood, and alertness. Ingredients To Make Tiramisu Oatmeal Oats – I use Bob’s Red Mill Organic Old Fashioned Rolled Oats for this tiramisu oats. I love this brand because it’s gluten-free, tastes fresh, slightly chewy, and delightful. I won’t recommend using quick oats or steel-cut oats though due to the texture and taste. Unsweetened Almond Milk – I love unsweetened almond milk. This is one of the plant-based milk that I always restock inside my pantry. Not just its taste great, high in protein, low in calories, non-dairy, and zero sugar, making this a healthier choice for weight management. Maple Syrup Freshly Brewed Coffee – You can use any coffee brand either brew it freshly or use instant coffee. I am using this coffee to make this tiramisu overnight oats. Salt Unsweetened Cocoa Powder – I am using this unsweetened cocoa powder for this oatmeal tiramisu and other desserts which I share on my TikTok account. Chia seeds – Whenever I can, I love to add chia seeds to my Mediterranean Smoothies. It is packed with fiber and omega-3 that can help support your brain function and overall well-being. You may also like this recipe: Oat Milk Chia Pudding Protein Powder – I love to add protein powder to my overnight oat tiramisu for the added protein. Protein can help to make you feel fuller longer and curb your appetite. You can add any protein powder to the tiramisu oatmeal that you like. For me, I use Whey Protein Powder from Herbalife. Optional – You can add Vanilla extract for added flavor and smell to heighten the taste and your favorite fruits. Personally, I love adding strawberries, blueberries, and raspberries to my tiramisu protein overnight oats due to their nutritional benefits and low in calories too! Healthy Mascarpone Layer For Tiramisu Oatmeal You can make a healthier mascarpone layer for your Tiramisu Oatmeal with these substitute ingredients: Greek yogurt – This is another staple item inside my pantry that I will always restock. I make a sauce with it for my salmon sushi bake recipe and fried Enoki mushroom. Not only is Greek yogurt high in protein, but it also contains live and active cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, and L.Casei which helps to promote a healthy environment for good bacteria inside our gut. A healthy gut not only may help in weight management but also helps in maintaining hormone balance and overall physical and mental health. Maple syrup Optional – You can add protein powder for extra added protein and vanilla extract or buy vanilla protein powder to add to your healthy tiramisu overnight oats. How To Make Tiramisu Oatmeal Step 1: Put in oats, chia seeds, protein powder, a pinch of salt and mixed them together nicely inside an airtight mason jar. Step 2: Mix unsweetened almond milk, maple syrup, and coffee. Then pour into oats. Let soak overnight or for at least 1 hour. Step 3: Layer overnight oats with our healthy mascarpone layer by layer. Step 4: Sieve unsweetened cocoa powder on top of the jar and enjoy immediately. You can also add your favorite slice fruits on top of the tiramisu oatmeal. FAQs Tiramisu Oatmeal Are Overnight Oats Still Healthy? Yes, overnight oats are healthy. It has beneficial nutrients to our well-being due to its rich fiber and protein content. Oats contain vitamins and minerals like manganese, phosphorus, magnesium, copper, iron, and zinc. Thus making overnight oats tiramisu healthy for overall health and well-being. Can I Eat Tiramisu For Breakfast? Yes, you can eat tiramisu for breakfast. This tiramisu overnight oats is a healthier recipe compared to the conventional recipe that you may have known. As oats are high in fiber, minerals, and vitamins, it is good for overall health and well-being. This overnight oats tiramisu recipe is also low in sugar too! Do Overnight Oats Need To Be Soaked? Not necessarily do overnight oats need to be soaked overnight. Oats do take some time to absorb the liquid and I would recommend to at least be soaked for about eight hours but you still can have overnight oats for breakfast even
Fried Enoki Mushroom
The first time I ever tasted fried enoki mushroom, I was so pleased with the surprising taste. Who would have thought that this fried enoki mushroom recipe is so simple to make and delicious too! If you are a working mother right me, and time would always be our enemy. Spending too much in the kitchen is not something that I fancy. This is one of my go-to dishes whenever I don’t have the time to cook, especially after intermittent fasting on my night shift. Fried enoki with the right batter gives a crunchy, crispy bite and leaves you with a pleasant slightly sweet, slightly fruity flavor with tender mushroom meaty within. You can also dip enoki mushroom fried with any homemade sauce that you made and it will taste heavenly. Before we dive in on how to cook fried enoki, did you know that enoki mushrooms are rich in a variety of nutrients, including fiber and B vitamins? Enoki mushrooms are rich in antioxidants and may help to prevent many chronic conditions, including heart disease, cancer, and diabetes. Interestingly, enoki mushrooms also may improve brain function by increasing levels of certain antioxidants and neurotransmitters in the brain. Aren’t you excited to try this fried enoki mushroom and get all the benefits of eating a healthy delicious dish? Let’s do this. Disclosure: Some of the links here are affiliate links, and I may earn if you click on them, AT NO EXTRA cost to you. I hope you find the information here useful! Thanks! Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * Ingredients To Make Fried Enoki Mushroom To make crispy enoki, you only need a few ingredients: Enoki Mushroom – 250-gram Enoki mushrooms wash and rinse properly then soak into a bowl of water with a pinch of salt for a few minutes. After that, patted fry. All-purpose flour – Half of a cup or 60 gram Cornstarch – 1/4 cup or 40 gram Baking Soda – 1/2 tsp Salt – 1/2 tsp Black pepper – 1/2 tsp Garlic powder – 1/4 tsp Water – 3/4 cup Olive oil – 2 or 3 cups Variation/Substitution Ingredients For Fried Enoki Mushroom Flour – I am always on the look to find a better substitution or healthier ingredients to incorporate into my recipes. I have tried Bob’s Red Mill Natural Almond and Bob’s Red Mill Whole Wheat Flour and I highly recommend them even though it is pricier but if you are on a special diet or have diabetes then this alternative flour may cater to that special needs. But due to this flour being high in fiber, you may need to add in more water than using the normal flour. Eggs – You can add eggs for more protein in your flour if you are not vegan. Or you can also use egg as a substitute for flour. If you don’t have flour and want to use eggs, this is how I do it: Step 1: Soak Enoki mushroom into a bowl of water with a pinch of salt for 1-3 minutes. Pat dry your Enoki mushroom using a kitchen towel and separate Enoki mushroom into smaller pieces. Step 2: Whisk 3 eggs inside a bowl, and add in 1/2 tsp salt and 1/2 tsp black pepper. Step 3: Pan-fried Enoki mushrooms after you have arranged the Enoki mushroom inside a non-stick pan on medium heat, then pour in the eggs. You can add chopped spring onion or chives. Step 4: Flip your eggs once golden brown to the other side. Once both sides achieve the same golden brown, it is ready to be served. Optional: You can add on garnishing like dived chives or scallion for added flavor. Sauces: You can serve crispy enoki with ketchup, mayonnaise, chili sauce, or lemon wedge. My personal favorite is Greek yogurt + sriracha + lemon (mixed them all nicely) and give it a try. You may thank me later. Enoki Mushrooms And Where To Buy Them? Enoki mushroom also known as golden needle mushrooms, lily mushrooms, or enokitake is a long, thin, white mushroom with a mild flavor and crunchy texture that usually is no stranger to Japanese, Chinese, and Korean cuisines. Typically sold in clusters and used in salads, hot pots, soups, stir-fries, and other dishes. Enoki mushrooms are commonly served cooked. You can find and buy Enoki mushrooms at Asian groceries marts, some farmer’s markets, and health food stores in the produce aisle. Recommended Equipment Small Whisk – I use this to help whisk my batter to perfection without any clumping. Bowl or any wide container – That can help to fit the whole Enoki mushroom. Non-stick pan – wide enough to fit Enoki mushrooms for frying. Tongs Paper Towels – For absorbing moisture and oil after frying. How To Cook Fried Enoki Mushroom Step 1: Cut the bottom of Enoki mushrooms about half an inch or inch long from the base. Then you can separate a thin layer of Enoki mushrooms with a knife or using your hand. Which one is more convenient for you, personally I feel using a knife is much easier and not messy. Step 2: In a bowl, mix your flour, cornstarch, baking soda, salt, pepper, garlic powder, and water. Add in water and whisk until there is no clump. Step 3: Heat the pan with cooking oil over medium heat. To know whether your oil is ready, try to dip chopsticks inside the oil and you can see bubble foaming. Step 4: Use tongs to dip your Enoki mushrooms into the batter that you prepared earlier. Make sure all parts of the Enoki mushroom are completely covered and let excess batter drip off. Step 5: Put the battered Enoki mushroom carefully into the hot oil. Deep-fried Enoki mushrooms for 1 minute on one side and then 1 minute on the other side using tongs to help you flip each side until golden brown. Carefully
15 Best Coffee Creamer For Intermittent Fasting
Coffee lovers! Are you looking for the best coffee creamer for intermittent fasting? You might be concerned about whether having coffee creamer with your coffee can break your fast and you might not get the benefit of fasting and this will defeat your purposes plus all that hard work going down the drain. I am here telling you not to sacrifice your taste bud with the blandness of black coffee because you can take coffee creamer while intermittent fasting and I am happy to share my 15 best coffee creamer for intermittent fasting. My Choice: Best Coffee Creamer For Intermittent Fasting: Nutpods French Vanilla Creamer The only rule if you want to drink coffee with creamer while doing intermittent fasting, your creamer of choice does not exceed 50 – 75 kcal. To make your life easier and your taste bud too will thank you, I’ve listed the 15 best coffee creamer for intermittent fasting under 50 kcal. Disclosure: Some of the links here are affiliate links, and I may earn if you click on them, AT NO EXTRA cost to you. I hope you find the information here useful! Thanks! Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * 15 Best Coffee Creamer For Intermittent Fasting 1. Nestle Coffee Mate Coffee Creamer 2. Nutpods French Vanilla Creamer 3. SPLENDA Sugar-Free, Low-Calorie Sweet Cream Coffee Creamer 4. Laird Superfood Non-Dairy Superfood Creamer 5. Coffee Mate Original Powdered Coffee Creamer 6. Happy Belly Powdered Non-Dairy Original Coffee Creamer 7. Califia Farm – French Vanilla Almond Milk Coffee Creamer 8. International Delight Coffee Creamer 9. PRYMAL Salted Caramel Coffee Creamer 10. Coconut Cloud Coffee Creamer 11. KOS Organic Coconut Milk Powder 12. Micro Ingredients Organic Coconut Milk Powder 13. SOWN Organic Oat Creamer Vanilla 14. Rising Tide Focus Vegan Creamer 15. Perfomix SST Energy Coffee Creamer 15 Best Coffee Creamer For Intermittent Fasting 1. Nestle Coffee Mate Coffee Creamer Buy Nestle Coffee Mate Coffee Creamer Rating: 4.7 out of 5 stars, with more than 56,993 reviews! Calories Per Serving: 25 kcal Why Choose This Coffee Creamer? I think almost all households ever try Nestle Coffee-Mate once in their lifetime. And who would have guessed that this brand has coffee creamer that you can drink with your coffee without breaking your fast? If you like traditional Irish Coffee flavors, you should give this Nestle Coffee-Mate Coffee Creamer a try. It has a rich, velvety smooth taste in your coffee, and it will enhance plus enrich your coffee with a touch of differentiation. There are seven flavors that you could try such as Irish Cream, French Vanilla, Hazelnut, Pumpkin Spice, Italian Sweet Cream, Original, and Vanilla Caramel. It is good to know that every one of the delicious Nestle Coffee Mate flavors is lactose-free, cholesterol-free, gluten-free, and Kosher Diary. It is also easy to make. Just stir the liquid creamer into a cup of coffee and it will blend quickly and completely with hot or cold beverages. Furthermore, it has a stable shelf life, no refrigeration needed, and the flavor can retain its delicious taste at room temperature for up to 9 months! What past coffee aficionados loved about the coffee creamer: “This is my favorite flavored creamer. I don’t add sugar to my coffee just 2-3 cups of these (it has all the sugars and added flavor necessary) and I am good to go about my day. I take a few of these while on the road/traveling and it has come in handy. “ – Rose Perez (read more reviews) Buy Nestle Coffee Mate Coffee Creamer 2. Nutpods French Vanilla Creamer Buy Nutpods French Vanilla Creamer Rating: 4.3 out of 5 stars, with more than 33,215 reviews! Calories Per Serving: 10 kcal Why Choose This Coffee Creamer? Nutpods French Vanilla Creamer has the smooth, rich flavor of dairy-free creamer in a convenient liquid creamer format, without all the sugar for your coffee making this suitable during your intermittent fasting. There are twelve flavors that you could try on such as French Vanilla, Caramel, Hazelnut, Original, Chocolate, Cinnamon, Coffee Cake, Cookie Butter, Oat Cinnamon Swirl, Oat French Vanilla, Toasted Marshmallow, and White Chocolate. Nutpods Non-Dairy Creamer Coffee is perfect for those who follow Whole 30, keto, intermittent fasting, WW, plant-based vegan creamer, vegetarian, lactose-free, and/or diabetic diet. They are shelf-stable until opening, after which time they will stay fresh in the refrigerator for 7-10 days. Plus, this coffee creamer is so easy to blend with your coffee and tastes nice too. What past coffee aficionados loved about the coffee creamer: “If you like the taste of plain coffee and want some dairy-free, sugar-free, Whole30 creamer here you go. I have only tried the marshmallow flavor and I think it tastes really good! If you like really sugary coffee creamers or drinks like Starbucks I would then pass on this because it’s not sugary but gives a nice flavor to your coffee without being overpowering. I will continue to use this while doing the Whole30 challenge. I could only see myself using this past the challenge because I am allergic to dairy so it would be a great healthy alternative to sugary coffee creamer.” – Megan Taylor (read more reviews) Buy Nutpods French Vanilla Creamer 3. SPLENDA Sugar-Free, Low-Calorie Sweet Cream Coffee Creamer Buy SPLENDA Sugar-Free, Low-Calorie Sweet Cream Coffee Creamer Rating: 4.0 out of 5 stars, with more than 13,382 reviews! Calories Per Serving: 15 kcal Why Choose This Coffee Creamer? SPLENDA is a sugar-free, low-calorie sweet cream coffee creamer that has a rich, creamy flavor with a velvety smooth blend to your cup of coffee that will accommodate your intermittent fasting. It has four flavors: Sweet Cream, French Vanilla, Hazelnut, and Peppermint Mocha. It is easy and convenient to blend with your favorite coffee making SPLENDA the preferably choice. It is good to know that SPLENDA has no sugar, no corn syrup, zero trans fat, gluten-free, lactose-free, and keto friendly. You can store unopened bottles
Crescendo Fasting: Intermittent Fasting For Women Weight Loss
Ever wondering what is crescendo fasting and how it may help you to lose weight? I know how painful it is to lose weight. Having given birth to three kids myself and experiencing firsthand my ever-changing body, losing weight is not easy. Every experience is different and as we women aged, losing weight will be challenging. This might be due to our hormone imbalance, the foods that we choose to eat, our sedentary life, lack of sleep, and how well we manage our stress. And doing crescendo fasting might be a way for you to start your diet journey, lose weight, be healthy, and enjoy your life as a woman, wife, and mother. Are you excited to know more about crescendo fasting? Let’s dive in. Disclosure: Some of the links here are affiliate links, and I may earn if you click on them, AT NO EXTRA cost to you. I hope you find the information here useful! Thanks! Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * What Is Crescendo Fasting? Crescendo fasting is one of the intermittent fasting methods. Instead of fasting 16 to 20 hours, with crescendo fasting, you will start with 10 hours fasting period and gradually increase the intensity after your body already adjusted with intermittent fasting. While doing crescendo fasting, you can start fasting on non-consecutive days for example fasting on Monday, Wednesday, and Friday in a week. What Is Intermittent Fasting? Intermittent fasting is a diet that focuses on when to eat. Doing intermittent fasting is having alternating window periods of fasting and eating. Many types of diets are focusing on what to eat but intermittent fasting does not. Research has shown that fasting for a couple of hours or eating just one meal for a couple of days in a week may have health benefits for our bodies. Why Crescendo Fasting? There has been a lot of debate that intermittent fasting is not suitable for women. As we are more sensitive to hormone imbalance. If we are not doing it correctly, doing an intermittent fasting diet can cause hormone disruption, especially to our sex hormones; estrogen and progesterone. Women who are overweight tend to have higher levels of estrogen causing them to have more body fat storage and a high risk of obesity, diabetes, hypertension, heart disease, and many more. Weight loss methods, including intermittent fasting, can cause estrogen levels to drop. If you are not careful and overdo it, this can cause hormone disruption and may lead to infertility and trouble conceiving. With crescendo method fasting, you can ease into it a little more carefully. If you are a woman and trying to do intermittent fasting for the first time, trying to figure out which intermittent fasting method that is right for you, my advice you should start with crescendo fasting. With crescendo intermittent fasting, you are helping yourself and your body to understand and ease into adopting “stress” due to an intermittent fasting diet. This will help to give your body time especially your hormone to adjust to the intentional biological physiology stress changes that you put your body through. This method of fasting benefits my clients and me when we first started intermittent fasting for women weight loss. Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * Crescendo Method Fasting In crescendo method fasting, you start fasting for ten hours and increase the intensity of your fasting window period to twelve to sixteen hours a few days per week, rather than every day. Once you and your body are ready, you can increase the fasting intensity. You can give your body a couple of weeks before adding in another day of fasting and see how your body reacts. If you still feel good, you can add in more hours or days until you have reached your fasting goals. The main point of the intermittent fasting crescendo method is to ease your body in slowly and avoid shock too much at once. Your fasting days should be non-consecutive (e.g. Wednesday, Friday, and Sunday). You can choose any day that is suited to your lifestyle, work, etc. You can also check this intermittent fasting calculator to get your timing between fasting and eating. For example, if you choose to do ten hours of fasting, your fasting period will be from 10 pm to 8 am. With a crescendo fasting schedule, you have the flexibility to choose your own timing. However, I highly suggest that you do not eat later at night. This is to prevent upsetting your circadian rhythm. If you are working shifts, this might be a problem for you. Every problem has a solution. You can do intermittent fasting while working on the shift. You just need to know which intermittent fasting method you want to do. How To Do Crescendo Fasting? Step 1: Choose Your Fasting Hours Decide how many hours to start your fasting. Start by fasting for ten hours then you can gradually increase your fasting hour to twelve to 16 hours. After you have decided how many hours you intend to fast. You now decide when is your eating window period. This intermittent fasting calculator can help you. Step 2: Fast On An Alternate Day Start fasting on two alternate days (Thursday and Saturday for example). You can decide your fasting day accordingly to your lifestyle and work. Once your body is adjusted, you can add more days to fast. Gradually increase and add more hours and days until you reach your intermittent fasting goals for example fasting for 16 hours. You may see the results of your hard work doing intermittent fasting as early as two weeks or in four week time. Step 3: Eat Mindfully During Your Eating Window Period An intermittent fasting diet only focus is when to eat and not what you eat. But if you choose what you eat and eat mindfully. This fasting
Panduan Lengkap Cara Intermittent Fasting 16:8
Kalau anda tercari-cari cara intermittent fasting 16:8, bagaimana melakukannya, manfaat, menu diet intermittent fasting, dan pantang larang diet IF. Artikel ini mungkin boleh membantu anda. Banyak pengalaman intermittent fasting yang dikongsikan oleh selebriti luar negara juga di Malaysia seperti yang dikongsikan oleh Lisa Surihani. Malah banyak pengalaman intermittent fasting daripada peserta saya dan saya sendiri yang terbukti dalam membantu menguruskan berat badan, dan juga baik untuk kesihatan. Saya ada kupaskan panduan lengkap intermittent fasting untuk pemula di artikel yang lalu. Untuk artikel ini, dr nad akan kupaskan lebih mendalam mengenai cara intermittent fasting 16:8. Jika anda, tidak sabar ingin mengetahui bagaimana cara intermittent fasting 16:8 dilakukan, jom baca artikel ini sehingga habis. Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * Penafian: Beberapa link yang terdapat di dalam blog ini mengandungi affilate links, saya mungkin mendapat komisyen sekiranya anda menekan link tersebut, TANPA SEBARANG KOS TAMBAHAN kepada anda. Saya berharap dengan membaca blog ini anda mendapat banyak manfaat. Terima kasih! Rekomendasi Produk Buku 60 Resepi Sihat Dr Rizal Buku Sihat Alami Dr Rizal Buku Log Makanan & Senaman – Diari Diet Apa Itu Intermittent Fasting? Sebelum dr nad terangkan lebih lanjut bagaimana cara intermittent fasting untuk pemula dilakukan, dr nad nak terangkan terlebih dahulu apa itu intermittent fasting. Intermittent fasting adalah satu kaedah diet di mana anda fokus kepada waktu. Waktu berpuasa dan waktu untuk makan. Tidak ada spesifik menu diet intermittent fasting tapi dr nad sarankan untuk anda makan makanan yang seimbang, bernutrisi, dan lengkap makronutrien. Nampak simple, tapi kebanyakan orang tidak memahami bahwa memilih makan makanan yang seimbang dan bernutrisi sangat membantu kesihatan secara fisikal dan mental. Dr Nad harap dengan penjelasan ini, soalan apa itu IF sudah terjawab. Pantang Larang Diet IF (Intermittent Fasting) Sebenarnya tidak ada pantang larang diet IF yang spesifik, kecuali waktu di antara waktu berpuasa (fasting period) dan waktu untuk makan (feeding period). Tapi sekiranya anda tujuan anda melakukan diet IF adalah untuk kesihatan, menguruskan berat badan, dan juga ingin mengelakkan penyakit. Saran saya adalah perhatikan apa yang anda makan. Perkara yang paling remeh dan dianggap biasa oleh banyak orang adalah memilih makan makanan yang sihat, seimbang, bernutrisi, dan lengkap dengan keperluan makronutrien juga mikronutrien. Makanan sihat ini sangat memberi manfaat kepada kesihatan fisikal dan mental anda. Dengan memilih makanan yang seimbang dan lengkap makronutrien juga mikronutrien, anda akan dapat kawal craving makanan anda, kulit yang glowing, rambut dan kuku yang kuat dan sihat, awet muda, menguruskan stres, dan juga mendapatkan tidur yang memuaskan. Kesalahan intermittent fasting yang banyak dilakukan adalah dengan tidak mengambil kira apa makanan yang masuk ke dalam badan anda. Sebaiknya elakkan makanan yang berproses, siap saji, dessert yang manis, dan juga minum minuman yang tinggi kalori seperti air soda, air bubble tea. Hidrasi tubuh badan anda dengan minum air putih secukupnya, sekurang-kurangnya 8 gelas sehari. Minum air putih sangat penting kepada tubuh badan kita. Ia juga zero kalori! Namun cara diet puasa 16 jam ini harus dilakukan dengan berhati-hati bagi mereka yang mempunyai masalah penyakit diabetes, penyakit autoimun, dan masalah tabiat pemakanan. Sebaiknya dapatkan nasihat doktor sebelum melakukan diet IF ini. Get New Recipes and Latest Info on Weight Management * indicates required Name * Email Address * Intermittent Fasting 16:8 Cara intermittent fasting 16:8 dikenali juga sebagai Leangains Protocol, dan merupakan antara cara diet IF yang popular. Cara intermittent fasting 16:8 merupakan cara diet IF yang dihasilkan oleh Martin Berkhan. Beliau seorang pakar nutritionist dan juga jurulatih peribadi yang mencari cara bagaimana membantu pelanggannya membina otot dan menurunkan kadar lemak dalam badan. Cara Intermittent Fasting 16:8 Cara diet puasa 16 jam atau lebih dikenali sebagai intermittent fasting 16:8 adalah dengan anda merancang jadual pemakanan anda dan berpuasa selama 16 jam dan makan dalam jangka waktu 8 jam. Ini bukanlah bermaksud anda perlu makan setiap 8 jam tersebut. Tetapi makan dalam jeda waktu setelah anda berpuasa selama 16 jam. Anda boleh memilih untuk bermula berpuasa dari jam berapa dan setelah diet if 16 jam berbuka puasa. Pengalaman intermittent fasting saya dan peserta saya adalah memilih untuk berpuasa dari malam seawal jam 7 malam dan berbuka puasa pada jam 11 pagi. Lebih mudah melakukan cara intermittent fasting 16:8 dengan berpuasa pada malam hari berbanding pagi hari. Kerana pada waktu pagi kita memerlukan lebih banyak tenaga untuk beraktiviti. Lagi pula, berpuasa di malam hari kita boleh mengelakkan gangguan pada circadian rhythm. Circadian rhythm sangat penting untuk mengekalkan kesihatan fisikal dan mental secara holistik. Anda boleh gunakan kalkulator intermittent fasting ini, untuk membantu anda menentukan waktu mula berpuasa dan berbuka. Bagi saya cara intermittent fasting yang betul untuk diet IF 16 jam ini adalah dengan anda merancang sendiri bila waktu yang sesuai untuk anda. Kerana anda lebih mengenali kemampuan diri anda. Namun, jika anda ingin dapatkan khidmat personal coaching, anda boleh ketahui lebih lanjut mengenai program yang saya tawarkan. Manfaat Cara Intermittent Fasting 16:8 Diet intermittent fasting memang terbukti dalam membantu memberikan manfaat kepada kesihatan fisikal dan juga mental. Bagi mereka yang mempunyai masalah ketidakseimbangan hormon terutama hormon insulin adalah sangat baik mencuba melakukan diet IF ini. Badan mendapatkan sumber tenaga daripada karbohidrat. Karbohidrat akan dicernakan menjadi glukosa dan ini akan menyebabkan hormon insulin dikeluarkan oleh pankreas yang bertindak sebagai kenderaan untuk membawa glukosa ini kepada setiap sel-sel di dalam badan sebagai sumber tenaga. Jenis karbohidrat yang dipilih sebagai asupan untuk badan sangat penting. Ini kerana, karbohidrat jenis ringkas akan menyebabkan terjadinya peningkatan kadar glukosa dalam badan yang tinggi dan juga penurunan yang drastis berbanding mengambil karbohidrat kompleks. Karbohidrat kompleks mempunyai kandungan serat, vitamin, dan mineral yang tinggi sehingga boleh memberikan keperluan tenaga untuk sel-sel dalam badan secara stabil. Ini boleh membantu menstabilkan hormon insulin dan mengelakkan terjadinya insulin resistance. Selain daripada baik untuk keseimbangan hormon, diet IF juga boleh membantu dalam mengurangkan inflamasi pada badan, menurunkan kolesterol, dan menurunkan risiko mendapat penyakit jantung, diabetes, obesiti, alzheimer. Cara diet IF yang betul adalah dengan memilih makanan yang seimbang lengkap dengan makronutrien dan mikronutrien kemudian lakukan diet intermittent fasting dan berubah kepada gaya hidup