Break the fast with intention and nutrition

Hello,

Intermittent fasting has become a popular practice for improving health, boosting energy, and supporting overall well-being. But did you know that cacao can be your perfect ally for breaking your fast?

With its nourishing and calming properties , cacao not only nourishes your body, but also prepares your mind to face the rest of the day with clarity and energy.

But let's take it step by step. What is intermittent fasting?

Intermittent fasting is an eating pattern that alternates periods of food intake with periods of fasting (no food or very low calorie consumption). It's not about what you eat, but when you eat it . This approach has become popular for its health benefits, which range from weight loss to improved metabolism and cellular health.

Types of intermittent fasting

1. Method 16/8:
• 16-hour fast followed by an 8-hour eating period.
• Example: You skip breakfast and eat between 12:00 pm and 8:00 pm
• Ideal for beginners due to its ease of adaptation.
2. Method 5:2:
• You eat normally 5 days a week and restrict calories (500-600 per day) for 2 non-consecutive days.
3. Alternating fasting:
• You fast one day (or eat very little) and the next day you eat normally.
• It requires more discipline and is usually used in specific cases.
4. 24-hour fast:
• You fast completely for a whole day, 1 or 2 times a week.
5. OMAD (One Meal a Day):
• Only one large meal is consumed per day.
• It is a more restrictive method and can be difficult to maintain long-term.

What is intermittent fasting?

Intermittent fasting ( IF) is an eating pattern that alternates periods of food intake with periods of fasting (no food or very low calorie consumption). It's not about what you eat, but when you eat it . This approach has become popular for its health benefits, which range from weight loss to improved metabolism and cellular health.

Types of intermittent fasting

1. Method 16/8:
• 16-hour fast followed by an 8-hour eating period.
• Example: You skip breakfast and eat between 12:00 pm and 8:00 pm
• Ideal for beginners due to its ease of adaptation.
2. Method 5:2:
• You eat normally 5 days a week and restrict calories (500-600 per day) for 2 non-consecutive days.
3. Alternating fasting:
• You fast one day (or eat very little) and the next day you eat normally.
• It requires more discipline and is usually used in specific cases.
4. 24-hour fast:
• You fast completely for a whole day, 1 or 2 times a week.
5. OMAD (One Meal a Day):
• Only one large meal is consumed per day.
• It is a more restrictive method and can be difficult to maintain long-term.

Benefits of intermittent fasting

1. Weight loss:
• Reduce calorie intake by limiting meal times.
• It helps the body use fat as an energy source by lowering insulin levels.
2. Metabolic improvement:
• Increases insulin sensitivity and regulates blood glucose levels.
• It stimulates the production of growth hormones, promoting cell regeneration.
3. Cellular health:
• It promotes autophagy, a process where cells eliminate waste and regenerate, linked to longevity and the prevention of chronic diseases.
4. Brain Health:
• It can increase the production of BDNF (brain-derived neurotrophic factor), which improves memory and protects against cognitive aging.
5. Reduced inflammation:
• It helps reduce inflammatory markers, which can benefit conditions such as arthritis, type 2 diabetes, and cardiovascular disease.

Precautions and contraindications

Intermittent fasting is not for everyone and requires a personalized approach:

1. Avoid it if you are in these conditions:
• Pregnancy or breastfeeding.
• Eating disorders.
• Type 1 diabetes or other medical conditions without medical supervision.
2. Possible initial side effects:
• Fatigue, intense hunger, or irritability while the body adjusts.
• In extreme cases, it can cause decompensation if not done properly.
3. Make sure you:
• Maintain adequate hydration.
• Eat nutrient-rich foods at mealtimes.
• Consult a professional before starting.

Why include cacao when breaking the fast?

🍫 Rich in antioxidants: Protects your cells and supports overall health.
💪 Essential minerals: Such as magnesium, which helps reduce stress and improve muscle function.
🌱 Easy to digest: Its smooth texture and nutritional profile make it ideal for restarting your digestive system after a fast.
💡 Steady energy: Unlike other beverages, cacao doesn't cause energy spikes. Its effect is smooth and long-lasting, perfect for keeping you focused.

🌟 How to enjoy cacao in your intermittent fasting routine:

1. Make a cup of Heavenly Grade: Add hot water or plant-based milk for a light, nutritious drink.
2. You can add a touch of honey, cinnamon, or vanilla if you want something sweet and natural.
3. Enjoy your cacao slowly, feeling how it nourishes your body and helps you recharge your batteries.

Pro tip: Pair your cup of cacao with light foods, such as nuts or fresh fruit, for a balanced way to break your fast.

A message from the heart:

Fasting isn't just about what you give up, but how you choose to nourish your body afterward. Make cacao an essential part of this process and allow its ancient benefits to accompany you every step of your wellness routine.