Do IF to lose weight with effective results. What can you eat while cooking?

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For people who want to start losing weight using IF or Intermittent Fasting , many people are curious about what they can eat. And what should you not eat during the cooking time? Come save and follow along!

IF  is another popular weight loss method. It’s calorie control. and limit the time spent eating There are many methods. But the way that most people do it is by limiting their eating time to 8 hours and fasting for 16 hours.

Do IF to lose weight with effective results. What can you eat while cooking?

In fact, during IF you can eat anything. But you should focus on nutritious food and control calories appropriately as follows.

  • Foods high in protein,  such as lean meats, eggs, fish, beans, and tofu, will help you feel fuller longer and build muscle.
  • Foods that contain complex carbohydrates,  such as brown rice, whole wheat bread, and corn, will help you feel fuller longer and are a good source of energy.
  • Fruits and vegetables  are a good source of healthy vitamins, minerals,สมัคร ufabet and dietary fiber.
  • Healthy fats  such as olive oil, avocados, nuts, and seeds help control cholesterol levels and promote heart health.

Tips for choosing food during IF

  • Choose foods with the right amount of calories for your weight loss goals.
  • Choose foods that contain protein. complex carbohydrates and good fat
  • Avoid foods that are high in fat, high in sugar, and alcohol.
  • Drink enough water.
  • Listen to your body and stop eating when you’re full.

During the time of fasting What can I eat?

During fasting, you can drink only water. Black coffee without sugar and only tea without sugar You should not drink other beverages during the fasting period, as they may cause the body to consume too many calories and prevent weight loss. Additionally, you should avoid eating small meals or snacks during the fasting period. Because it may make you feel hungry and want to eat more.

Drinks that can be drunk during fasting

  • Water
  • black coffee
  • Black tea
  • green tea
  • Herbal drinks without sugar

Drinks that should not be drunk during fasting

  • milk
  • fruit juice
  • Ready-made beverages
  • alcoholic beverages

Tips for drinking during fasting

  • Drink enough water. To help control hunger and help the body work more efficiently.
  • Choose to drink black coffee or black tea without sugar. To increase energy and help you feel refreshed.
  • Avoid drinking other beverages during fasting, as they can increase your caloric intake and hinder weight loss.

Food menu for IF cooks


  • 2 boiled eggs, 1 slice of whole wheat bread, 1 piece of fruit
  • Brown rice porridge, chicken breast, boiled vegetables
  • Mixed vegetable salad, boiled egg, chicken breast


  • Stir-fried brown rice with vegetables and grilled chicken breast
  • Sour curry with mixed vegetables and steamed fish
  • Tom Yum Kung, Brown Rice


  • Steamed fish and boiled vegetables
  • Grilled chicken breast, brown rice
  • Mixed vegetable salad, boiled egg

Tips for planning menus for IF cooks

  • personal preference  You should choose food that you like and can eat often. It will help you lose weight smoothly.
  • Convenience  : Choose food that is easy to make and easy to buy.
  • Variety  : Choose a variety of foods. In order to receive complete nutrition

Doing IF in conjunction with choosing nutritious foods and controlling calories appropriately. It will help you lose weight effectively and sustainably.