I read the other day that a fasting Romanian consumes an average of tens of E's a day. Although I am the last to share such alarmist articles, I must say that I was not surprised. I also know from the times when I was fasting, many years ago, how we ate dozens of eugenics, potato dishes, soups, (I know), pies and vegetable sausages and much more. And even though we may not be eating processed foods when we are fasting, we are more likely to consume large amounts of carbohydrates and fats and wake up with many extra pounds right before the holidays.
The truth is that the elimination of meat, dairy and eggs leaves us a little exposed in terms of the types of meals we eat. And so we come to the potato stew with lots of bread, oriental salads, rubbed beans and the pâtés and sausages I mentioned above. And even if we go for better options, such as lentils, for example, we still often fail to form meals that keep us hungry and that don't round our hips.
What I would suggest is to use the fasting period and to experiment with tastes, textures combinations and especially to eat more vegetables, which are normally quite bitter.
It's been a long time coming, so here's a look at the ideal plate when we're fasting or vegan:
1. Protein . We always start with protein because it is full and is essential in our diet. Unfortunately, protein is usually lacking when we eat vegan. This leads to eating large amounts of carbohydrates and a lack of satiety during the day. I recommend adding the equivalent of a handful of protein (palm rest) to each meal. Vegan options to choose from are: tempeh (fermented soy), seitan, tofu, lentils (no, mushrooms are not a source of protein ). I know we are not used to eating tempeh and seitan, but they are found in health food stores and contain large amounts of protein without bringing in too many carbohydrates.
2. Vegetables. Perhaps the most important part of this equation. Vegetables have a lot of fiber, water, high volume, few calories and a high nutritional density. Do not let the table pass without the equivalent of 2 handfuls of vegetables (about half a plate). You can choose fresh or frozen vegetables, pickles in salt, etc. This of course includes spinach, tomatoes, carrots, cauliflower, broccoli, zucchini, cucumbers, etc.
3. Carbohydrates Of course we need them too, more or less depending on how active we are. Generally, a handful of carbohydrates at the table for sedentary people is enough. I would introduce here: peas, beans, chickpeas, fruits, cereals, potatoes, etc.
4. Fats We can't do without fat, they are extremely important at every meal. I recommend that you do not exceed the equivalent of a finger of fat: extra virgin olive oil (not sunflower), seeds, nuts, avocado.
It's not hard if we have this kind of scheme in mind. And I assure you that by eating like this you will feel full with less food and your tights will not become tighter at the end of the fasting period.
How do you get along? Having trouble shaping your daily menu?