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Best Intermittent Fasting Diet Plan

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Why Can Intermittent Fasting Not Be Done For Prolonged Hours

FREE Intermittent Fasting DIET PLAN for Fat Loss OR Muscle Gain | BeerBiceps IF Diet

Intermittent fasting cannot be done for longer periods like 24, 36, 48 or 72 hours. If an individual starves for a longer duration, the body may start the reverse response by storing the fat.

Research studies show that the human body can take up to 4 weeks or less to become used to intermittent fasting.

Initially, the individual may feel agitated and hungry in adopting this new routine.

Those who adjust well with intermittent fasting stick to this diet because the results are pretty satisfying.

Can You Do Intermittent Fasting While Working Out

You can still work out on fast days, but stick to low-intensity work and try to get it in toward the start of your fast window rather than the end when your carb stores are totally depleted, Tinsley advises.

Also: Save your fast-day meal till after the workout, Varady adds. In our studies, people got really hungry after they exercised, so a lot would cheat if theyd already eaten their 500 calories for the day, she explains.

Save high-intensity interval training and heavy weight training for feed days/during your feed window, if you can, when you have the calories for fuel and nutrients for recovery. But if your training schedule calls for a grueling workout on a fast day that cant be moved, add the calories burned to your count for the day so you dont burn through muscle. At 200 or 300 calories, you dont need to compensate, but if you burn 500 or more on a fast day, instead of just 500 maintenance calories with 50g of protein, eat 1,000 calories with 80g or more of protein, Varady advises.

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Fasting For 2 Days A Week

People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.

During the 2 fasting days, men generally consume 600 calories and women 500 calories.

Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.

There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.

The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.

A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.

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Intermittent Fasting Diet Plan

A well-balanced intermittent fasting diet plan includes all the food groups and the nutritional needs specific to each person .

Someone following a low-carb or keto diet will have different macronutrient requirements than someone who wishes to eat healthier foods that include more fruits and vegetables without having to eliminate certain foods or food groups.

The following guidelines apply to healthier eating in general, which are good to follow when practicing intermittent fasting:

  • Eat minimally processed foods, during your eating window, most of the time.
  • Eat a balanced diet containing lean proteins, veggies, fruits, carbohydrates, and healthy fats.
  • Cook flavorful meals youll enjoy eating.
  • Eat meals slowly until youre satisfied.

For a specific list of foods to include in your intermittent fasting meal plan, check out this post that includes a complete intermittent fasting foods list.

How Often Should You Do 1: 8 Intermittent Fasting

Intermittent Fasting in 2020

You can do anywhere from one day of intermittent 16:8 fasting to seven days a week, because, unlike other intermittent fasting diets, each day of the 16:8 works independently to the rest.

Evidence differs, however, on whether it’s healthy to do intermittent fasting all the time. While research from Queen’s Medical Centre has proven that short-term fasting boosts the metabolism, longer fasts of around three or more days can actually suppress it and slow it right down. Plus, going without food for a long period of time can lead to an increased level of cholesterol, feeling sick in the morning , dehydration and spells of low blood sugar.

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Is 16/8 Intermittent Fasting Right For You

Its true that 16/8 intermittent fasting can be a sustainable, safe, and easy way to improve your health when paired with a nutritious diet and healthy lifestyle.

However, it shouldnt be viewed as a substitute for a balanced diet rich in whole foods. Plus, you can still be perfectly healthy if you dont follow intermittent fasting.

Though 16/8 intermittent fasting is generally considered safe for healthy adults, you should talk with your doctor if you have any underlying health conditions. This is key if youre taking any medications or have diabetes, low blood pressure, or a history of disordered eating.

Intermittent fasting is likewise discouraged if youre trying to conceive, pregnant, or nursing.

If you have any concerns or experience any side effects while fasting, be sure to consult your doctor.

How To Find The Best Fasting Diet For You

Always consult with your healthcare practitioner before you try a fasting diet. Fasting is not ideal for people with a history of eating disorders or disordered eating.

Fasting may feel difficult at first . With the right fasting diet, you can take control of your eating habits and reap major benefits. Like any style of eating, youll want to experiment to find what works for you. Start with a larger eating window, like 16:8. Its easier to gradually work your way into longer fasting windows.

Read next: Learn more about how intermittent fasting can help with weight management.

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Advanced: The Modified 2

For this plan, eat clean for five days of the week . On the other two days, restrict your calories to no more than 700 each day.

Calorie restriction unlocks many of the same benefits as fasting for an entire day.

On your non-fasting days, you’ll need to make sure you’re getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you.

On restricted days, you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner.

Again, focus on healthy fats, clean meats, and produce. Apps can help you log your food and keep track of your calorie intake so you don’t go over 700.

What To Eat In Intermittent Fasting Diet

Intermittent Fasting Meal Plan | FULL DAY IF Meal Plan (What I Eat)

Lets talk about what to eat and what not to eat in intermittent fasting diet. We should definitely diversify our menu. All food groups such as carbon dioxide, protein, beneficial fats, fiber and liquid should be consumed in sufficient quantities from each food.

  • Foods such as rice, pasta and bread should not be consumed. Instead of these Protein-rich foods such as salad, meat, chicken, fish and eggs should be consumed.
  • During fasting hours, calorie-free foods can be consumed. These You can drink water, unsweetened tea, unsweetened coffee, soda. At the same time, these drinks are also useful in burning fat.
  • While boiled eggs can be preferred for breakfast, vegetable dishes can be preferred for dinner. You can also add yogurt or a salad with plenty of greens to the meal.
  • Nuts and dried fruits with low calorie content can be eaten as snacks during mealtimes.
  • Apart from these, you can eat fruits, plenty of fibrous vegetables, olive oil, beans, soybeans, lentils, avocados, and turkey by paying attention to their portion.

Packaged foods, margarine, ketchup, mayonnaise, carbonated and sugary drinks are some foods that should not be eaten on an intermittent fasting diet.

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Most Effective Intermittent Fasting Methods For Weight Loss

Eating healthy but still not seeing the results you desire?

Wanting to shed body fat, gain muscle, and boost the overall health of your body?

Many whove been conquering the basics of what to eat to best fuel their body for health and weight loss are finding that when they eat has just as much to offer when it comes to aiding their efforts!

Intermittent fasting is taking the world by storm when it comes to a proven, effective method for both losing weight and welljust boosting your health in general.

From setting aside a portion of each day to abstain from eating, to even setting aside a day or two each week for the same, intermittent fasting can boost metabolism, reduce inflammation, and even break down fat cells !

But, intermittent fasting can mean a variety of things depending on the method you choose.

  • Which IF method is best for you?
  • Which method boasts the most benefits?
  • How can intermittent fasting help your health and your waistline?

Before we delve into methods and how-tos, first, what is fasting?

Fasting describes a period of time in which you abstain from food.

This is best seen in why we call the first meal of the day breakfast.

Breakfast gets its name from the fact that this is the meal where you break the period of fasting that youve engaged in while sleeping. Hmm, unless youre a sleep walker who frequents the fridge, I suppose.

But, minus those rare few who engage in sleep-eat-walkingwell, you get the picture here.

Whats the point you may ask?

Seven Ways To Do Intermittent Fasting

There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.

Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again.

Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.

Each persons experience of intermittent fasting is individual, and different styles will suit different people.

In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on how to maintain this type of diet.

There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.

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Intermittent Fastingit Really Works

+31 intermittent fasting diet plan 16/8 : Intermittent Fasting 101 ...

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Should You Drink Coffee In The Fasted State

Consuming 2-3 cups of coffee while fasting will accelerate your metabolism, reduce your appetite and make you feel good. If you are going to be working out then the coffee will have a positive impact on your strength and stamina.

My absolute favorite type of intermittent fasting coffee for fat burning and reduced appetite is Fasting Fuel. I drink it almost every day.

The effects of coffee seem to last up to 6 hours so even if you train later in the day you should still get an extra kick from the morning coffee. Furthermore, coffee is a rich source of antioxidants and has been shown to have numerous health benefits.

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What Can You Eat On The 1: 8 Diet

  • Whole grains: Rice, oats, barley, wholegrain pasta and quinoa.
  • Protein: Meat, poultry, fish, eggs, nuts and seeds.
  • Fruit: Apples, bananas, berries, oranges and pears.
  • Vegetables: Broccoli, spinach and other leafy greens.
  • Healthy fats: Olive oil, coconut oil, avocados.

The great thing about the 16:8 diet is that you can eat anything you want, within reason, but it’s important to choose whole foods and those high in vitamins during the eating period.

“Many people fail the 16:8 diet by packing in too many calories into the 8-hour period, often trying to get some in before the 8 hours ends, says Jenane. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.

Also Check: What Is The Best Intermittent Fasting For Weight Loss

What To Drink During Intermittent Fasting

To get all the health benefits of Intermittent Fasting such as fat loss, increased metabolic rate, lower blood sugar levels, boost in the immune system and others, you have to restrict from consuming any caloric food. But you can still consume non-caloric beverages because they do not break your fast and allow you to get all the benefits of fasting.

This is because non-caloric beverages do not cause the release of insulin, and as a consequence, do not interfere with fat burning and autophagy .

This would include:

  • Plain black coffee

Got more questions about Intermittent Fasting Drinks? Weve got more information in our blog post What Can You Drink During Intermittent Fasting.

Also Check: How Does Fasting Make You Lose Weight

Improved Health Of The Heart

Intermittent Fasting Meal Plan – How to Lose Weight Fast 10Kg with Intermittent Fasting Diet

Intermittent fasting improves the hearts health by reducing blood pressure, lowering cholesterol levels and blood lipid, regulating the blood sugar level, and decreasing inflammatory factors.

Some other advantages of the intermittent fasting meal plan are as follows:

  • reduction in inflammatory responses

Recommended Reading: How Much Weight Can I Lose In 2 Weeks Fasting

Q What Is The Best Fasting Method For Weight Loss

A. We talk about intermittent fasting like its one thing, but its actually an umbrella term that refers to several different eating patterns that restrict eating in some way. The way that each style restricts calories differs. In some styles of fasting, you avoid all food for a day, others have you shrink the amount of time in which you can eat your meals into a small window, and there are plans that have you eat every dayjust small quantities some days and regularly other days. These plans are sometimes called fasting-mimicking diets.

Although its reached peak popularity in the past few years, fasting has actually been around a long time. I believe fasting comes from religion, and you may already know about some religious traditions involving fasting such as Ramadan. In the past few years, Ive seen a lot of talk on blogs about all the purported health benefits of fasting, from aiding weight loss to helping you live longer. But even though there is research done on fasting, its important to remember that its mostly preliminary, and blogs dont always portray the clinical trials correctly. A lot of the studies are done on animals. The human studies are small, mostly 20-30 people, and rely on self-reported data from participantswhich is known to be at least slightly inaccurate.

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Tips And Common Mistakes To Avoid When Intermittent Fasting Fow Women

To make the transition to fasting easier and to keep yourself on track, remember these points:

  • If you ever feel lightheaded or weak when exercising, shorten the session, rest, or drink some water
  • If you have an off day where it seems too hard, take a break and hop back on the fasting wagon the next day
  • Stay hydrated at all times
  • Eat well and include protein, fiber, healthy fats, and complex carbs in your eating window
  • Avoid processed foods you want the food you eat to benefit your body rather than be empty calories
  • Beware of fast-breakers like toothpaste and medications such as Advil with a coating that may contain sugar

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