{"id":9059,"date":"2018-05-28T13:29:34","date_gmt":"2018-05-28T13:29:34","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9059"},"modified":"2018-05-28T13:29:34","modified_gmt":"2018-05-28T13:29:34","slug":"plano-de-dieta-de-jejum-intermitente","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/05\/28\/plano-de-dieta-de-jejum-intermitente\/","title":{"rendered":"Plano de dieta de jejum intermitente"},"content":{"rendered":"

Tenho sofrido com dores articulares e nas costas bastante intensas esta semana, e acho que vou tentar o jejum intermitente mais uma vez.<\/p>\n

J\u00e1 tentei uma vez e perdi muito peso. Desta vez, vou adicionar mel cru e suco de cereja para tentar aumentar as calorias.<\/p>\n

\n

Dia da semana<\/strong><\/p>\n

12h<\/strong> \u2013 Aveia overnight (200g), mel cru, bagas de goji, gengibre, canela, banana \u2013 750 kcal<\/p>\n

15h<\/strong> \u2013 Um punhado de nozes-pec\u00e3 ou uma banana \u2013 200 kcal<\/p>\n

17h \u2013 <\/strong>Aveia preparada durante a noite, am\u00eandoas mo\u00eddas, linha\u00e7a, cacau em p\u00f3 \u2013 500 kcal<\/p>\n

18h30 \u2013 Refei\u00e7\u00e3o principal com suco de cereja \u2013 600 kcal<\/p>\n

20h \u2013 Smoothie, vegetais org\u00e2nicos, banana ou abacate, manteiga de amendoim, leite de coco \u2013 700 kcal<\/p>\n

 <\/p>\n

A aveia overnight \u00e9 uma \u00f3tima maneira de aumentar a ingest\u00e3o de calorias, fica uma del\u00edcia e \u00e9 muito mais f\u00e1cil de preparar do que a aveia tradicional. Eu adiciono um pouco de vinagre de ma\u00e7\u00e3, pois dizem que isso reduz a acidez.<\/p>\n

Latas de leite de coco ou leite de coco em p\u00f3 tamb\u00e9m s\u00e3o \u00fateis para obter calorias.<\/p>\n

 <\/p>\n

\n

Aos fins de semana, vou optar por uma dieta com baixo teor de carboidratos.<\/p>\n

Caf\u00e9 da manh\u00e3 completo<\/p>\n

Salada com queijo de cabra e ovo<\/p>\n

Refei\u00e7\u00e3o principal<\/p>\n

\n

Pesquisar<\/p>\n

O jejum intermitente durante o Ramad\u00e3 atenua as citocinas pr\u00f3-inflamat\u00f3rias e as c\u00e9lulas imunes em indiv\u00edduos saud\u00e1veis.<\/span><\/h1>\n
\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\u201cO jejum intermitente e a restri\u00e7\u00e3o cal\u00f3rica demonstraram prolongar a expectativa de vida e reduzir a inflama\u00e7\u00e3o e a promo\u00e7\u00e3o do c\u00e2ncer em modelos animais.\u201d<\/p>\n

\u201cEsses resultados indicam que a rifampicina atenua o estado inflamat\u00f3rio do organismo, suprimindo a express\u00e3o de citocinas pr\u00f3-inflamat\u00f3rias e diminuindo a gordura corporal e os n\u00edveis circulantes de leuc\u00f3citos.\u201d<\/p>\n

https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0271531712001820<\/a><\/p>\n

 <\/p>\n

\n

O papel do jejum intermitente na melhoria da sa\u00fade e na redu\u00e7\u00e3o de doen\u00e7as.<\/h1>\n
<\/div>\n

Esses per\u00edodos de jejum podem limitar a inflama\u00e7\u00e3o.,\u00a0(7<\/a>)<\/sup>\u00a0Atenua citocinas pr\u00f3-inflamat\u00f3rias e c\u00e9lulas imunes.,\u00a0(8<\/a>)<\/sup>\u00a0melhorar a glicose circulante\u00a0(9<\/a>)<\/sup>\u00a0e n\u00edveis de lip\u00eddios\u00a0(10<\/a>)<\/sup>\u00a0e reduzir a press\u00e3o arterial.\u00a0(11<\/a>)<\/sup>\u00a0Al\u00e9m disso, estudos realizados em animais e humanos sugerem que a sele\u00e7\u00e3o de combust\u00edvel \u00e9 alterada e a efici\u00eancia do metabolismo \u00e9 melhorada, enquanto o estresse oxidativo \u00e9 reduzido.<\/p>\n

https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4257368\/<\/a><\/p>","protected":false},"excerpt":{"rendered":"

I’ve been suffering with pretty painful joint and back issues this week, and I think I’m going to give intermittent fasting another go. I tried it once before and lost too much weight. This time I’m going to add some raw honey and cherry juice to try and increase the calories. Weekday 12pm – Overnight […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504,1677],"tags":[784152948,9227,10942644,43523,1040558,34941026,2303],"class_list":["post-9059","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","category-nutrition","tag-boxing","tag-diet","tag-fastig","tag-fasting","tag-intermittent-fasting","tag-mma-2","tag-weight-loss"],"yoast_head":"\nIntermittent Fasting Diet Plan - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/05\/28\/plano-de-dieta-de-jejum-intermitente\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting Diet Plan - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"I’ve been suffering with pretty painful joint and back issues this week, and I think I’m going to give intermittent fasting another go. 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I tried it once before and lost too much weight. This time I’m going to add some raw honey and cherry juice to try and increase the calories. 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Cada um tem uma opini\u00e3o diferente sobre como uma dieta deve ser: jejum intermitente (com protocolos variados), dieta sem latic\u00ednios, dieta sem trigo, dieta cetog\u00eanica, dieta rica em carboidratos, dieta baixa em carboidratos, etc. etc. Aqui est\u00e1 o que eu costumo comer para ter energia para treinar e trabalhar\u2026","rel":"","context":"In "MMA"","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/2b3Pk9IlJIY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8769,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/01\/11\/dieta-dos-boxeadores\/","url_meta":{"origin":9059,"position":1},"title":"Plano alimentar para boxeadores (PDF inclu\u00eddo \u2013 2026)","author":"Dave","date":"Janeiro 11, 2018","format":false,"excerpt":"A dieta ideal deve ser adaptada \u00e0s prefer\u00eancias, ao treino e \u00e0 gen\u00e9tica de cada boxeador. 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Acredita-se que o ciclo de carboidratos estimule certas fun\u00e7\u00f5es metab\u00f3licas, como a sensibilidade \u00e0 insulina, os horm\u00f4nios da tireoide e a leptina*, o que, por sua vez, tem\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"sweet potatoes","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":2925,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/09\/dieta-para-ganho-de-massa\/","url_meta":{"origin":9059,"position":3},"title":"Dieta de ganho de massa de 4.000 calorias","author":"Dave","date":"Maio 9, 2015","format":false,"excerpt":"Perdi cerca de tr\u00eas quilos desde o ano passado e tomei a decis\u00e3o completamente irracional de tentar recuperar o peso por causa da minha leve dismorfia corporal. Apesar disso, fico melhor com 86 kg do que com 91 kg. Enfim, vou tentar consumir 4.000 calorias nos pr\u00f3ximos dias\u2026","rel":"","context":"With 2 comments","block_context":{"text":"With 2 comments","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/05\/09\/dieta-para-ganho-de-massa\/#comments"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9622,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/11\/25\/alternativas-naturais-ao-ibuprofeno\/","url_meta":{"origin":9059,"position":4},"title":"Alternativas naturais ao ibuprofeno","author":"Dave","date":"Novembro 25, 2018","format":false,"excerpt":"O ibuprofeno tem recebido m\u00e1 fama recentemente, e com raz\u00e3o! 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Aparentemente, a dieta requer uma base de\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"what does conor eat","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conoreat.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conoreat.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conoreat.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9059","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=9059"}],"version-history":[{"count":1,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9059\/revisions"}],"predecessor-version":[{"id":9060,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/9059\/revisions\/9060"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=9059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=9059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=9059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}