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16/8 Fasting Meal Plan

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Pros Of Intermittent Fasting

Intermittent Fasting Weight Loss 16/8 Meal Plan

Researchers have already linked numerous health benefits with intermittent fasting and continue to examine them.

Plus, for some people, intermittent fasting fits well into their model of a healthy and sustainable long-term diet.

If youre wondering if intermittent fasting could be right for you, here are a few benefits that might pique your interest.

Whens The Best Time To Exercise On If

Honestly, the best workout is one that gets done. Work out when it works best for you and youll still reap the benefits.

However, there are two other schools of thought on working out while fasting.

The first is that working out while fasted helps you to burn more of your stored body fat. Some small studies support this theory, while others have found that fasting doesnt make a difference in fat burning.

If weight loss is your goal, this may be an approach you want to try out.

Alternatively, trying to work out on a totally empty stomach may leave you feeling yucky.

Working out during your eating window may provide more energy to help you power through your workout. If youre doing endurance exercise, its probably better to go with this approach and have a balanced meal before you get after it.

How To Schedule Intermittent Fasting Meals

While the idea of fasting can be overwhelming, especially if you havent done it before, intermittent fasting can be much easier than many other types of meal plans.

Once you start your intermittent fasting journey, you will most likely feel full longer and can keep the meals you eat very simple. Here are some different ways to fast and a typical meal plan for each day.

The combination of nutrients will give you the energy you need to enhance the benefits of fasting. Just be sure to take individual food intolerances into account and use it as a guide for your particular health care, and adjust the menu from there.

You May Like: What Are The Best Foods To Eat When Intermittent Fasting

What Can I Eat In The Leangains Diet

  • Since Leangains is devised to gain strength and muscle, it involves counting your macros and specific dietary requirements.
  • You can have tea, coffee, diet drinks and sugar-free gums provided they are zero calories or under 10-20 calories during the fasting window.
  • A BCAAs supplement or whey protein is encouraged before workout. Your first meal after a workout is expected to be the biggest meal of the day.
  • In your most active days, Leangain recommends meals high in carbohydrates and calories. During less active days, low-carb high-fat meals are considered ideal,

How Much Weight Can You Lose On The 1: 8 Diet

16/8 Fasting: 1

To lose weight on the 16:8 diet, it’s important to match the fasting with healthy eating and exercise. If done so correctly, there’s a typical weight loss of around seven to 11 pounds over a ten week period, according to a review of studies by Sydney Medical School . They found, on average, someone weighing 90kg would lose 5% of their body weight in 10 weeks.

But how much weight you lose on the 16:8 diet depends on eating fewer calories than you’re burning. According to a leading study by the University of Vienna , this energy deficit can be achieved in many ways – but is ultimately the only method of weight loss. When you eat food, your body metabolises it to create energy. This is used for daily activities – everything from breathing to walking around. If you have more energy than what your body burns, the extra is mainly stored as fat. If you have less energy than what your body burns, your body will turn to fat stores for energy. Aka. the calorie deficit.

While intermittent fasting has benefits, eating in a 8-hour period alone will not automatically mean you lose weight. The plan is just one way to achieve the deficit without having to count how many calories you burn in a day . The given eating time aims to automatically restrict the amount of food you can eat, leading to weight loss.

Read Also: Are There Any Free Fasting Apps

What The Hell Is Intermittent Fasting

Excellent question!

Intermittent fasting may have only recently gained coverage and more popularity in the keto, weight loss, and athletics communities, but its certainly not a new phenomenon!

In fact, it dates back to the early 1900s when it was used therapeutically to treat a variety of conditions that included obesity, diabetes, and epilepsy.

In short, intermittent fasting has historically been a part of human life for many years.

Today, its used predominantly to boost weight loss and has been popularized by many celebs.

As well as weight-loss, intermittent fasting also improves brain function and helps prevent other health problems!

Egg Scramble With Sweet Potatoes

Total time: 25 minutes | Servings: 1


  • 1 sweet potato, diced
  • ½ cup chopped onion
  • 2 tbsp chopped chive


  • Preheat the oven to 425°F. On a baking sheet, toss the sweet potato, onion, rosemary, and salt and pepper. Spray with cooking spray and roast until tender, about 20 minutes.
  • Meanwhile, in a medium bowl, whisk together the eggs, egg whites, and a pinch of salt and pepper. Spritz a skillet with cooking spray and scramble the eggs on medium, about 5 minutes.
  • Sprinkle with chopped chives and serve with the spuds.
  • Per serving: 571 calories, 44 g protein, 52 g carbs , 20 g fat

    Recommended Reading: What Can I Drink When Fasting

    How To Do The 1: 8 Intermittent Fast

    The 16:8 intermittent fasting diet is a daily regime. This means you pick your fasting window and adhere to this schedule until you decide you no longer want to adopt this way of eating.

    If you choose this method of intermittent fasting, most people will say the easiest approach to take is to skip your breakfast and eat your first meal later in the day.

    For example, you might eat from 10:00 am to 6:00 pm and then fast from 6:00 pm until 10:00 am the next day. During the 8-hour feeding window, youll eat your desired daily calories. Other ways you could structure your eating time on 16:8 plan are:

    • 8:00 am to 4:00 pm
    • 9:00 am to 5:00 pm
    • Noon to 8:00 pm

    How you schedule your fasting and eight-hour window for eating is really up to you depending on your lifestyle. Whats important is that youre fasting for 16 hours and only consuming food within the 8 hour period. Although it is recommended for optimal digestion to avoid eating food for 2-3 hours before bed.

    Eating within the feeding window is important to maintain a stable blood sugar balance and avoid the symptoms of excessive hunger. The choice of food will also play a role in achieving your health goals, particularly if youre wanting to lose body fat.

    How To Combine The Keto Diet With Intermittent Fasting

    Intermittent Fasting and 5 TIPS to SUCCEED | 16:8 diet made enjoyable

    Beginning any intermittent fasting schedule is easy! Well, that is, in the sense that it doesnt restrict what you eatjust when you eat it.

    That being said, there are several different fasting methods available to try. We recommend wearing your experimenters hat during this time.

    What works for one person, may not be the best for another. Trialing a few methods will show you which best work within your schedule.

    • 5:2 Diet: This one is pretty straightforwardfor 5 days, you eat however it suits you. The for the last 2, you highly restrict your calories to a 500-600 range.
    • Alternate-day fasting: Easy peasy, just eat normally one day and fast the next.
    • The Warrior Diet: This fasting diet plan uses an eating window. In this case, you abstain from eating during the day. For the remaining 4 hourstypically evening time you eat one BIG meal.
    • 16/8 Method: This is perhaps the most realistic intermittent fasting plan. For 16 hours you fast, and then for the remaining 8, you eat.

    Also Check: How Much Should I Eat While Intermittent Fasting

    Carbohydrates To Eat When Intermittent Fasting

    With intermittent fasting, its smart to focus on whole foods rich in fiber but low in starches.

    While starchy foods increase blood sugar and insulin levels, dietary fibers counteract these effects .

    For this reason, this list puts net carbs in parentheses:

    • Mushrooms
    • Pistachios
    • Sweet potatoes

    Due to its high content of resistant starches, sweet potato is the most digestible variety if you want to replenish your carbohydrate stores.

    Unlike conventional starches, resistant starches pass through the small intestine without being converted into glucose.

    Instead of being absorbed as sugar, resistant starches are broken down into short-chain fatty acids, on which your gut bacteria can nourish.

    We will take a closer look at when to eat carbohydrates during intermittent fasting shortly.

    Intermittent Fasting 1: : Getting Started

    Intermittent fasting for beginners using the 16:8 approach is relatively easy: simply pick an eight-hour feeding window, eat one to three nutritious meals during that time frame, then abstain from food the rest of the time. You can still drink water, herbal teas, black tea or coffee. The most popular window for eating tends to be 12pm to 8pm, but its entirely up to you to choose a time that fits your schedule.

    Michal says: Many people will find a 16:8 fasting pattern is not too difficult to start with. However, if you do find that 16 hours is too long for you to begin with, you can start with shorter fasts of 12 hours or so and work your way up to the full 16 hours.

    During your eating window, it is recommended to consume whole, nutrient-dense foods. With intermittent fasting, people often end up restricting their caloric intake. Focusing on nutritious foods can help to ensure your full dietary needs are covered.

    Dr Kara adds: Pay close attention to the quality of the food that you are eating. Its always best to select organic or locally sourced ingredients whenever possible to avoid any harmful preservatives or additives that can contribute to toxin build-up, or other health issues, in the body. So even though you are fasting, avoid high-fat, high-sugar foods, refined carbohydrates, and other poor food options.

    Also Check: Can I Lose Belly Fat By Fasting

    Potential Risk Factors & Side Effects

    There are many different reasons a person may try IF. For example, some people may try it to lose weight, while others may fast to improve their overall health. The reality is that theyre doing both!

    Even though IF has many potential health benefits, it is not for everyone. Always consult with your healthcare provider before making any dietary changes to discuss potential risks and side effects.

    When you first start fasting, you may experience hunger, irritability, and weakness. However, once your body adjusts to your new eating patterns, it typically subsides. The human body is surprisingly adaptive to new ways to live.

    Although many studies highlight the weight loss benefits associated with IF, it may have adverse effects for some. If you know you are only allowed an 8-hour window to eat each day, you may overeat to avoid feeling hungry during your fasting period. This can cause weight gain, an upset stomach, and disordered eating habits.

    Moreover, according to the National Eating Disorders Association, a fixation on fasting has the potential to lead to disordered eating. Those who are at risk or have a history of an eating disorder should avoid fasting unless otherwise instructed and managed by their dietitian or healthcare provider.

    The National Institute on Aging also suggests that, due to the lack of evidence, we need to learn more about the safety and effectiveness of fasting diets and diets that promote calorie restriction, especially in older individuals.

    What A Nutritionist Taught Them

    Intermittent Fasting Beginner

    Before they began, they consulted New York City-based registered dietitian Keri Glassman, who had a few important notes to share:

  • Intermittent fasting is not for everyone. Some dont respond well to being very hungry and might indulge their cravings when they finally can eat, thinking that the fasting makes up for it. So its important to recognize your habits before and/or during the process.
  • During your time of eating, choose healthy foods. Loads of vegetables, healthy fats, high-quality lean protein and then maybe one or two high-quality, high-fiber, starchy carbohydrates, so something like brown rice or a slice of Ezekiel bread, she said.
  • When youre fasting, you can have water, tea, black coffee or seltzer. Avoid adding milk to your coffee for best results, and try not to drink too much seltzer as that could leave you feeling very bloated.
  • Drink plenty of water!
  • What to avoid: Products high in sugar, for example juice. A glass of alcohol every now and then is OK. Like anything else, the more you put into it, the healthier you are, the better results youre going to get, said Glassman, who doesnt encourage calorie counting.
  • If you break a day, thats OK. Just try again tomorrow.
  • Id say the biggest benefit to it, is that it can control your eating in general. When you reduce the amount of hours that youre eating, you often eat less,” explained Glassman.

    Also Check: How To Do Intermittent Fasting For Beginners

    Does 1: 8 Intermittent Fasting Work

    The 16:8 intermittent fasting method can help with weight loss, increase focus and energy, and improve blood sugar work for most people when incorporated in a safe and consistent manner.

    While men tend to see rapid weight loss results, women tend to struggle or reach plateaus more often due to hormonal differences. I share more about hormones in my post, Intermittent Fasting for Women Over 40.

    Its best to talk to your doctor especially if you have any underlying health conditions.

    Fasting Schedule And Meal Plan For Fast Weight Loss

    People are adopting intermittent fasting practices as a strategy to lose weight, improve brain function, and simplify their eating habits and meal plans.

      Women’s Health – Kristin Canning

      Plus, which one is most likely to work for beginners. Incorporating an intermittent fasting schedule into your routine is officially the diet trend of the moment. Celebs like Jenna Jameson, Vanessa Hudgens, and Halle Berry all swear by intermittent fasting. And with tons of people pairing it with

    Read Also: How To Start Intermitten Fasting

    Diet Plan: What Can You Eat And What Are The Benefits

    You may have heard wonders about the 5:2 diet, but have you heard of the 16:8 yet?

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    The 16:8 diet plan is one of the most popular ways to get into intermittent fasting, with big names like Jennifer Aniston and Hugh Jackman swearing by their successes.

    It’s not only celebrity endorsement that has got this eating regime its reputation though. While not as restrictive as the 5:2 diet plan, clinical nutritionist Suzie Sawyer says, the 16:8 still prolongs “the period when your body has burned through calories consumed during your last meal and begins burning fat.” In other words, it helps participants lose weight by reducing the amount of time they have available to eat – and so putting them into an energy deficit, which in turn helps them to lose weight.

    All of this without the need to count calories or spend hours on a treadmill. But is the plan all it’s really cracked up to be?

    What Is 16/8 Fastingand How Does It Work

    What Is A Good Meal Plan For 16:8 Intermittent Fasting? Viewer Q & A

    Even if you havent tried 16/8 fasting, theres a good chance youve heard of this trendy eating approach. Many fans swear by its supposed weight-loss powers: The idea is that you can eat whatever you want and still drop poundsas long as you squeeze all your meals and snacks into an 8-hour window every day. For the days remaining 16 hours, you purposefully go without food. This recurring practice is a form of intermittent fasting.

    Despite the buzz surrounding 16/8sometimes called 16:8 fasting, or the eight-hour dietintermittent fasting has been around in various forms for centuries. The 16/8 method is just one example of time-restricted eating, which confines calorie intake to certain hours. Other intermittent fasting approaches alternate entire days of fasting with days of normal eating the 5:2 diet is a popular example. Many people fast for spiritual and religious reasons, as well.

    Along with weight loss, some proponents of the 16/8 method point to potential health perks such as improved blood sugar and healthier cholesterol levels. But can swearing off calories for 16 hours a day actually be healthy, and how do you know if its the right approach for you? Keep reading for a breakdown of how 16/8 fasting works, an evidence-based look at the pros, cons, and unresolved questions concerning this method, and expert advice for trying 16/8 intermittent fasting if you decide it makes sense for you.

    Read Also: Which Intermittent Fasting Schedule Is Best For Weight Loss

    Diet Plan: Lose Up To 7 Pounds In One Month

    Looking to lose weight with intermittent fasting? Give our 16:8 diet plan a try for lasting results

    Searches for how to lose weight by fasting are still big news, never more so than in January when many are feeling they might have overdone it in the previous month.

    Its not surprising, given that many fasting diets claim theyre an effective way to lose weight quickly if adhered to for a period of time. But imagine if you could get the benefits with less effort – and no starvation days. Thats exactly what the 16:8 diet plan offers.

    So if youre looking to slim down, this could be the diet plan for you. Below youll discover more about how the 16:8 diet works and how to follow it, plus a handy five-day meal planner to help you get started – all complied by registered nutritionist Angela Dowden .

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