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Even before we talk about fasting windows, I would start with nutrition.<\/p>\n
Intermittent fasting isn't magic: it only works if your nutritional foundation is solid.<\/p>\n
The first point for me is always one:<\/p>\n
\ud83d\udc49<\/span> meet protein needs.<\/p>\n <\/p>\n Generally speaking, I would set the power supply to about:<\/p>\n Why not more?<\/p>\n Why proteins are primarily for building and maintaining tissues, not for providing energy.<\/p>\n \ud83d\udc49<\/span> What really matters are the amino acids, not the absolute number of grams of protein.<\/p>\n <\/p>\n For this reason, I would supplement a portion of the amino acids with MAP.<\/p>\n This allows me to:<\/p>\n \ud83d\udc49<\/span> It's a personal and individual choice.<\/p>\n You can also do it just with food, simply by increasing protein.<\/p>\n <\/p>\n A key point that is often confused:<\/p>\n For this, once settled:<\/p>\n \ud83d\udc49<\/span> I focus solely on fats and carbs, depending on my goal. Depending on which primary fuel source I choose\u2014fats or carbs\u2014I\u2019d increase or decrease only those macronutrients based on my goal or my well-being. I always keep my protein intake in the 1.2\u20131.5 range (I\u2019d only increase protein if I want to drop below 10% of body fat, because in that case my protein reserves start to run low).<\/p>\n If I want to lose weight, I reduce fats\/carbohydrates. If I want to gain weight or feel lethargic and feel the cause is too little energy intake through food, I increase fats\/carbohydrates. Proteins remain the same.<\/p>\n <\/p>\n Once it's clear how much protein to consume, the next question is inevitable:<\/p>\n \ud83d\udc49<\/span> From what sources?<\/p>\n I would primarily start with animal sources, for the sake of amino acid quality, bioavailability, and nutritional density.<\/p>\n Red meat (ruminants)<\/b><\/p>\n Check mark<\/span> Excellent amino acid profile<\/p>\n Check mark<\/span> Rich in heme iron, zinc, B12<\/p>\n Check mark<\/span> Very filling<\/p>\n \ud83d\udc49<\/span> In the media:<\/p>\n 100 g red meat \u2192 ~20 g protein<\/p>\n <\/p>\n White meat<\/b><\/p>\n Check mark<\/span> Lighter<\/p>\n Check mark<\/span> Easy to digest<\/p>\n Check mark<\/span> Useful if you want to reduce fat intake<\/p>\n \ud83d\udc49<\/span> Also here, as an indication:<\/p>\n 100 g \u2192 ~20\u201322 g protein<\/p>\n <\/p>\n \u201cPink\u201d Meat - Pork<\/b><\/p>\n \ud83d\udc49<\/span> Similar values:<\/p>\n 100 g \u2192 ~18\u201320 g protein<\/p>\n <\/p>\n Eggs<\/b><\/p>\n Check mark<\/span> Reference protein for quality<\/p>\n Check mark<\/span> Rich in micronutrients<\/p>\n Check mark<\/span> Very versatile<\/p>\n \ud83d\udc49<\/span> To get your bearings \u201cby eye\u201d:<\/p>\n <\/p>\n Fish<\/b><\/p>\n Check mark<\/span> Excellent digestibility<\/p>\n Check mark<\/span> Source of protein + healthy fats (omega-3)<\/p>\n \ud83d\udc49<\/span> Indicatively<\/p>\n <\/p>\n Dairy products (if tolerated)<\/b><\/p>\n Only some, and only if well digested:<\/p>\n Check mark<\/span> They can contribute<\/p>\n \u274c<\/span> Non-essential<\/p>\n <\/p>\n For those who DO NOT count calories (eyeball approach)<\/b><\/p>\n A simple and practical reference:<\/p>\n \ud83d\udc49<\/span> This is worth:<\/p>\n You don't need to be perfect to the gram.<\/p>\n Maintain consistency over time.<\/p>\n <\/p>\n If the diet is already built on meat, fish, and eggs, it must be clearly stated that:<\/p>\n \ud83d\udc49<\/span> Most micronutrients are already covered.<\/p>\n Meat, fish, and eggs indeed provide:<\/p>\n From this point of view, vitamins and minerals are often already well covered.<\/p>\n <\/p>\n In a diet based on meat, fish, and eggs (without offal), some micronutrients may be:<\/p>\n \ud83d\udc49<\/span> This is where vegetables make sense, not for calories, but for micronutrient quality.<\/p>\n <\/p>\n Examples:<\/p>\n Function<\/p>\n \ud83d\udc49<\/span> Small quantities, specific function.<\/p>\n Examples:<\/p>\n Function<\/p>\n \ud83d\udc49<\/span> Not for \u201crandom fibers,\u201d but for digestive function.<\/p>\n Examples:<\/p>\n Function<\/p>\n \ud83d\udc49<\/span> I am among the vegetables that truly add what might be missing. Again, a small portion, but with a precise function.<\/p>\n For aromatic herbs, I mean:<\/p>\n Function<\/p>\n \ud83d\udc49<\/span> Even if used only for seasoning, it is enough to absorb the beneficial compounds.<\/p>\n If one wants to include vegetables without adding too many calories:<\/p>\n Check mark<\/span> Good mineral profile<\/p>\n Check mark<\/span> Low glycemic load<\/p>\n \ud83d\udc49<\/span> They are tools, not dogmas.<\/p>\n <\/p>\n At this point, it depends on the person.<\/p>\n \ud83d\udd39<\/span> If I don't count calories:<\/b><\/p>\n \ud83d\udd39<\/span> I'll tell you:<\/b><\/p>\n I calculate calories from protein sources and vegetables I eat, and I fill the remaining calories left from my maintenance calories with fats and carbohydrates (if I don't eat carbohydrates, I only use fats).<\/p>\n <\/p>\n (But I don't want to go into too much detail. These are personal choices, and this text should be a guide, not an instruction manual.<\/p>\n \ud83d\udc49<\/span> The only real levers are fats and carbohydrates, not proteins.<\/p>\n <\/p>\n After clarifying proteins and micronutrients, the third pillar is energy.<\/p>\n And this is where fats come into play.<\/p>\n Fats: not optional<\/b><\/p>\n One thing must be said clearly:<\/p>\n \ud83d\udc49<\/span> A minimum fat intake is essential<\/p>\n Indicatively<\/p>\n Not for caloric reasons, but because:<\/p>\n Below a certain threshold, the body doesn't function well, especially in the long run.<\/p>\n <\/p>\n The essential fats are:<\/p>\n \ud83d\udc49<\/span> In a diet with:<\/p>\n this allowance is usually already covered, especially if there's fish and eggs.<\/p>\n <\/p>\n If I had to choose the main sources, I would focus on stable, traditional, and well-tolerated fats.<\/p>\n Check mark<\/span> Heat stable<\/p>\n Check mark<\/span> Good fatty acid profile<\/p>\n Check mark<\/span> Historically used<\/p>\n Check mark<\/span> Excellent tolerability<\/p>\n <\/p>\n Check mark<\/span> Rich in oleic acid<\/p>\n Check mark<\/span> Polyphenols<\/p>\n Check mark<\/span> Good daily choice<\/p>\n <\/p>\n If you really had to pick one:<\/p>\n Why:<\/p>\n \ud83d\udc49<\/span> In any case:<\/p>\n <\/p>\n Once settled:<\/p>\n Carbohydrates become a tool, not an obligation.<\/p>\n \ud83d\udc49<\/span> They may or may not be there, depending on:<\/p>\n <\/p>\n Carbohydrates are mainly used for:<\/p>\n They are not essential for survival, but they can be very useful in certain contexts.<\/p>\n <\/p>\n If I were to include them, I would aim for simple, recognizable, and digestible sources.<\/p>\n Check mark<\/span> Simple starch<\/p>\n Check mark<\/span> Good digestibility<\/p>\n Check mark<\/span> Easy to dose<\/p>\n \ud83d\udc49<\/span> Excellent as a base when you want energy without excess.<\/p>\n Check mark<\/span> Few antinutrients<\/p>\n Check mark<\/span> Easy digestion<\/p>\n Check mark<\/span> Great pre or post-workout<\/p>\n \ud83d\udc49<\/span> Who values quality and simplicity, not exotic variety.<\/p>\n Check mark<\/span> Gluten-free<\/p>\n Check mark<\/span> Good source of complex carbohydrates<\/p>\n Check mark<\/span> Interesting alternative to rice<\/p>\n2. Protein and Fasting: How Much and Why<\/b><\/h4>\n
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2.1 Continuous Glucose Monitoring (CGM) During Fasting: Why I Would Use It<\/b><\/h4>\n
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2.2 Energy: protein \u2260 calorie<\/b><\/h4>\n
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2.3 Protein Sources: What to Choose in Practice<\/b><\/h4>\n
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3. Micronutrients: many already covered<\/b><\/h4>\n
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3.1 Micronutrients that may be undercovered<\/b><\/h4>\n
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3.2 Complementary Vegetables (other types of vegetables are also fine if desired, these are complementary to a diet where protein is covered by animal sources)<\/b><\/h4>\n
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4. Calorie: by feeling or by numbers<\/b><\/h4>\n
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4.1 How I would personally model it in practice (example only)<\/b><\/h4>\n
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5. Grasses: how many, why, and which ones to choose<\/b><\/h4>\n
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5.1 Essential grasses<\/b><\/h4>\n
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5.2 Grassi \u201cbase\u201d che sceglierei io<\/b><\/h4>\n
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8. Carbohydrates:<\/b><\/h4>\n
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8.1 Carbohydrates: What They're Really For<\/b><\/h4>\n
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8.2 Carbohydrates I would choose<\/b><\/h4>\n
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