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Image by Hossein Nasr

 📝 Impact on Weight Loss

21-Day Intermittent Fasting Challenge

Image by Simone Impei

Day 16 Recipes

21-Day Intermittent Fasting Challenge

Image by Jonathan Borba
 📝 Understanding the Impact on Weight Loss
  • Reduced Caloric Intake: High-carb and sugary foods often contribute to a higher caloric intake without providing substantial satiety or nutritional benefits. By cutting these out, you're likely consuming fewer calories overall, which naturally leads to weight loss.

  • Increased Satiety: Whole foods that are rich in nutrients, fiber, and protein tend to be more filling. This increased satiety can lead to a decrease in overall food intake by reducing hunger pangs and the desire to snack between meals.

  • Stabilized Blood Sugar Levels: Consuming fewer carbs helps stabilize blood sugar levels, reducing the spikes and crashes that can lead to cravings and overeating. Stable blood sugar levels make it easier to stick to a healthy eating plan and avoid unnecessary snacking.

  • Enhanced Metabolism: Replacing simple carbs with high-quality proteins and healthy fats can also boost metabolism. The body uses more energy to digest protein and fats compared to carbohydrates, a process known as the thermic effect of food, which can contribute to weight loss.

Fast Breaker: Almond Flour Pancakes with Sugar-Free Syrup

  • Ingredients:

    • 1 cup almond flour

    • 2 large eggs

    • 1/4 cup water or almond milk

    • 1 tablespoon erythritol or another sugar-free sweetener

    • 1 teaspoon baking powder

    • Pinch of salt

    • Sugar-free syrup for serving

  • Instructions:

    1. In a bowl, mix together almond flour, eggs, water or almond milk, sweetener, baking powder, and salt until smooth.

    2. Heat a non-stick skillet over medium heat and lightly grease with butter or oil.

    3. Pour batter to form pancakes of desired size. Cook until bubbles form on the surface, then flip and cook until golden brown.

    4. Serve hot with sugar-free syrup.

  • Macros: Approximately 200 calories, 10g protein, 15g fat, 5g carbohydrates (excluding sugar-free syrup).

 

Meal 1: Chicken Caesar Wrap (use a low-carb tortilla)

  • Ingredients:

    • 4 oz cooked chicken breast, sliced

    • 1 low-carb tortilla wrap

    • 1 cup romaine lettuce, chopped

    • 2 tablespoons Caesar dressing, low-carb

    • 1 tablespoon Parmesan cheese, grated

    • Salt and pepper to taste

  • Instructions:

    1. Lay the low-carb tortilla on a flat surface.

    2. In the center of the tortilla, layer the romaine lettuce, cooked chicken slices, Caesar dressing, and Parmesan cheese.

    3. Season with salt and pepper to taste.

    4. Fold in the sides of the tortilla and roll tightly to enclose the filling.

    5. Serve immediately or wrap in foil for a grab-and-go option.

  • Macros: Approximately 450 calories, 30g protein, 30g fat, 10g carbohydrates.

 

Meal 2: Beef Kabobs with Bell Peppers and Onions

  • Ingredients:

    • 6 oz lean beef, cut into cubes

    • 1/2 bell pepper, cut into pieces

    • 1/2 onion, cut into pieces

    • 1 tablespoon olive oil

    • Salt, pepper, and other seasonings to taste

  • Instructions:

    1. Preheat the grill to medium-high heat.

    2. Thread the beef, bell pepper, and onion pieces onto skewers.

    3. Brush the kabobs with olive oil and season with salt, pepper, and your chosen seasonings.

    4. Grill the kabobs, turning occasionally, until the beef is cooked to your liking and the vegetables are tender, about 10-15 minutes.

    5. Serve hot.

  • Macros: Approximately 450 calories, 35g protein, 25g fat, 10g carbohydrates.

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