The : 2 Intermittent Fasting Meal Plan
With the 5:2 method, you eat 400-600 calories . You do this on two non-consecutive days and eat normally the rest of the week. It simple, but you may be fatigued on those low-calorie days.
As you can see from the two-day menu, 500 calories arent much, thats why it’s on different days.
Greek Yogurt with Almonds and Sultanas
Snack #1: Pure Fruit Gummies
Moroccan Root Tagine with Couscous
Is Fasting An Effective Weight
If you are obese or overweight, fasting is an effective weight-loss method, if you stick to it. But it is no more effective than a diet that restricts your daily calories. We know this because there were no additional weight-loss or cardiovascular benefits of fasting two days per week, over an ordinary calorie-restriction diet, in a study of 150 obese adults over the course of 50 weeks.
But you should also consider how difficult the diet will be to stick to. In a study of 100 randomized obese and overweight adults , the dropout rate was higher with those who were fasting, 38 percent, compared with 29 percent for calorie restrictors and 26 percent for those who kept eating as they normally did.
Some people really struggle with having to monitor their intake and constantly record food in an app every day. So the takeaway of the study was if daily calorie restriction doesnt work for you, maybe alternate-day fasting would be a little easier, said Krista Varady, Ph.D., professor of nutrition at the University of Illinois at Chicago and the senior author of the study. Theres nothing magical here. Were tricking people into eating less food, in different ways, she said in 2017.
There is some new evidence that shows different forms of fasting are not equal in part because some are easier than others, but also because some forms of fasting better match our bodys natural circadian rhythm, thus lowering insulin levels, increasing fat-burning hormones and decreasing appetite.
Intermittent Fasting Rule #: High Protein And Carbs On Training Days
This is where I indulge a little. After an intense training session, I dont mind treating myself. I enjoy carbs after a solid lift. This is also how I justify pushing through those extra rounds on the mats and reps in the weight room. I know that a snack is coming. I know that I get to feast and not feel too guilty about it.
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Intermittent Fasting Helps To Reduce Inflammation
Inflammation is the body’s response to outside threats such as toxic chemicals and infections.
This is the body’s way of protecting the cells and tissues.
Too much inflammation in the body is a different story though.
Too much inflammation is linked to lupus, rheumatoid arthritis, gut problems such as ulcerative colitis, and gouty arthritis.
Symptoms of inflammation include joint pain and stiffness, redness, fatigue, headaches, and muscle stiffness.
Intermittent fasting can help to reduce inflammation throughout the body.Intermittent fasting benefits your body and health in many ways.
An intermittent fasting cycle is flexible, so you can adjust it to suit your lifestyle.
What Is 1: 12 Fasting
The 12/12 fasting is a type of intermittent fasting, where you can eat for 12 hours of the day and fast for the remaining 12 hours. It is also known as overnight fasting, as eating is restricted to a 12-hour window and fasting during the night. For example, if you finish your dinner at 8 p.m., next, you can eat your morning breakfast at 8 a.m. This is the simplest type of fasting, especially for beginners who are trying to shed some weight.
To know more about intermittent fasting and its types, read A Complete Guide To Intermittent Fasting + Daily Plan & Schedule.
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Intermittent Fasting Rule #: After A Rough Day Or Weekend Fast And Rest
Did you screw up? Did you fall off your diet?
Try to see how long you can go on water. Let your body rest. Dont beat yourself up over your mistakes. Try to recover by letting your body process the food.
Youre going to mess up. You dont have to punish yourself. Treat yourself to the gift of nothing. Do nothing. No detoxes. No fat burning supplements.. Not fit tea. Nothing. Drink water and try to keep your mind occupied. Catch up on your sleep. Its amazing how refreshed you can feel after a solid rest and fast.
Week 4 Intermittent Fasting For 12 Hours
Im going to stick to a minimum feeding window of 9 am to 9 pm.
And Id like to lift weights more than on just two days and do a couple yoga sessions.
But what I DO eat WHEN I eat is still going to be most important.
I plan to stick to easy, quick fruits. Cook up a few types of lean meat in advance so its just there for the grabbing.
I would like to increase my vegetable intake thats important too.
Like I tend to have a problem with just wanting to eat fewer calories, whether or not Im getting all the nutrients I need.
Ill fill up on a bowl of oatmeal and some fruit and wont care that Im not getting veggies or protein.
I want to balance that out this week, too. But small steps!
Im so excited to have a 10+ pound weight loss story to share at just 3 weeks and really pumped up to take it to the max!
Before and after photos are coming soon! So, stay tuned!
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What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
Intermittent Fasting Tips For Success And How To Start
When starting a new healthy habit, it’s important to think about what challenges you may face or barriers that may arise during the process.
This is actually a crucial step in planning SMART goals, a common tool used by health coaches to help clients set achievable goals that last long term. When it comes to intermittent fasting there are a few common challenges or questions that tend to arise:
- What do I eat during my non-fasting period?
- What happens if I feel dizzy or nauseous?
- Is intermittent fasting safe?
- How long should I intermittent fast for?
What Happens To Your Body When You Fast For 16 Hours
The 16/8 intermittent diet is one of the most popular intermittent diets because its easy to follow, flexible, and is sustainable for the long term. The fasting window isnt extreme and there are no strict calorie restrictions. It can also help you count down the amount of money you spend on food, so think of that as an added benefit. Here are some of the health benefits of fasting for 16-hours:
- Weight loss – Fasting for 16-hours can boost your metabolism, quickly increasing weight loss
- Improved blood sugar control – Fasting for 16-hours has been shown to reduce insulin levels by up to 31% and lower blood sugar by 3-6%
- Enhanced longevity – Fasting can help you live a longer, healthier life
The benefits of a 16:8 diet are essentially the same as a 12/12 diet. What diet works best for you will largely depend on what youre hoping to get out of your diet.
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Balancing The Meals No Snacks Between
So when you decide to start intermittent fasting first review your previous days. How many meals did you have? How many snacks did you have?
Its okay if you have no idea, if you dont remember or if it all seemed like just eating all the time. Thats the usual situation because people today have very busy lives.
For the beginning just spread 3 meals throughout your whole day and dont have any snacks. Take 3 normal meals, like breakfast, lunch, and dinner. Dont pay much attention to what you eat, although you should get the sweats and sugars out because they will make you crave and binge eat after you start fasting.
Make sure you drink a minimum of 8 cups of water every day. This phase should not last longer than 4 days, but if you need more time to adapt, thats fine.
Hours Intermittent Fasting Results: 3 Weeks
Week 2 to Week 3 Intermittent Fasting 12 Hours Results
Starting weight: 172.7 | Ending weight: 168.8 | Weight lost: 3.9 pounds
Starting body fat %: 37.6% | Ending body fat %: 36.5% | Body fat % lost: 1.1%
I lost nearly 4 pounds, 1% body fat and 4 inches during my third week of intermittent fasting for 12 hours each day.
Total Intermittent Fasting 12 Hours Results So Far
Starting weight: 178.9 | Ending weight: 168.8| Total weight lost: 10.1 pounds
Starting body fat %: 39% | Ending body fat %: 36.5% | Total body fat % lost: 2.5%
Ive lost 10.1 pounds, 2.5% body fat and 2.5 inches in three weeks of fasting for 12 hours each day.
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Intermittent Fasting And Weight Loss
It was already mentioned before that intermittent fasting is often used as a weight-loss tool because it makes your body use stored fat as its energy source instead of glucose. According to the New York Times, time-restricted fasting could help you consume around 550 calories less than usual, which is difficult to achieve with the help of a conventional calorie restriction. A review published by a WHO regional office also confirms that time-restricted feeding can improve your health and add to weight loss. 2014 reviews show that following IF rules led to a 3-8% reduction in body weight after 3-24 weeks.
Weight Loss / Weight Management From Fasting
In general it takes between 6 to 8 hours for the body to burn through its glycogen supply. When glycogen is depleted the body will then turn to the energy stored in fat cells.
Eating throughout the day makes it much harder for the body to burn fat. Extending the time between eating with 12 hour intermittent fasting will force your body to tap into stored fat reserves.
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Improved Workouts Thanks To Intermittent Fasting
According to PubMed, training with limited carbohydrate availability can stimulate adaptations in muscle cells to facilitate energy production via fat oxidation.
Which means, when you workout during the fasting window of your 12 hour intermittent fasting, your body gets better at burning fat for energy since there are no foods to pull from.
Tips To Boost Your Results
Although you can technically eat whatever food you want and in whatever quantities, lets be realistic, even IF wont help you if all you eat is tons of junk food and sweets. If you want to successfully slim down with the help of this dietary approach, you need to lead an overall healthy lifestyle. Here some tips to improve your IF results:
Make sure your meals are balanced
A well-balanced diet is one of the staples of sound health and safe weight loss. You need to make sure that you get all the vital nutrients from your food. That is why your menu should include plenty of fruits and vegetables, which are rich in fiber, water, and various micronutrients lean meats, eggs, and dairy, which will provide you with protein, and numerous vitamins and minerals fatty fish, rich in healthy mono- and polyunsaturated fats, proteins and other essential nutrients beans and legumes, which are a great plant source of protein and fiber whole grains which offer you a great plethora of various nutrients, including complex carbs nuts and seeds which are rich in healthy fats, and others.
Avoid unhealthy foods
Even eating a balanced diet wont help you if you also eat up on unhealthy foods. If your goal is to not only slim down but also improve your health, keep away from such unhealthy foods and components as refined carbs, added sugars, trans and saturated fats, alcohol, and others.
Reduce stress levels
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Can You Fast While On The Keto Diet
Those who keep up with health trends will already know how big of a boom both intermittent fasting and keto diets have made in recent years. Now, many people are wondering if you should combine the two to get optimized results. The main idea behind the keto diet is to help your body reach ketosis, the process in which your body breaks down fats to form substances called ketones that serve as an alternate fuel source. This diet can be an incredibly effective way to lose weight.
Believe it or not, researchers believe that intermittent fasting may help your body reach ketosis quicker than the keto diet alone. This is because your body, when fasting, maintains its energy balance by shifting its fuel source from carbs to fats which is the exact premise of the keto diet. While its safe to combine the two if youre healthy, its unnecessary to combine both.
Increase The Effectiveness Of Intermittent Fasting
To say intermittent fasting is a popular weight-loss trend would likely be the understatement of the year.
Weight loss enthusiasts are flocking to this healthy eating plan thanks to its excellent weight loss results over short periods of time.
If you’re considering using time-restricted eating to help you lose weight fast, the following are a few hacks you should know to increase the effectiveness of your intermittent fasting diet.
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I Discovered I Had Bloating Issues
I never considered myself to be a person who experienced bloating, except for on my period, but after doing the 12-hour fast for 21 days, I realized that I do get bloated, especially when I consume too much dairy and grains. The pressure, gas, and cramping I had previously experienced at times in my lower abdomen had finally gone away. As I began to reintroduce these food groups back into my diet to identity triggers, I confirmed that consuming too much dairy and grains irritated both my stomach and skin.
A Quick Note About The Scale
So, the scale is definitely a love-hate thing, but its important. I grabbed a biometric scale that tracks more than just body weight so it tells the whole story. The one I got and absolutely LOVE is the Renpho Bluetooth BMI Scale. This scale is so awesome because its 1/3rd of the price of the Fitbit Aria scale and has everything you need to track your progress.
I like it a lot because it syncs seamlessly to my iphone and comes with a free app for tracking all my data.
So thats how I save my sanity when weighing in, and also am able to calculate so much more than just pounds!
My favorite metrics to track with the Renpho scale are BMI, pounds, hydration and body fat but theres so much more if youre a data hound. And the charts and graphs are a visually pleasing way to see your progress in seconds!
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Intermittent Fasting For 12 Hours Week One Fasting Plan
For the past week, my main focus has just been on cutting off my eating after dinner.
This is usually sometime between 8 and 9 pm.
I do not eat anything again until at least 12 hours later, which puts me at somewhere between 8 and 9 am the following morning.
This has been SO EASY to follow.
I find that I do still struggle with desiring to snack some at night, mostly out of boredom or habit. But its not that hard to maintain.
Im naturally not super-starving in the morning so I find it easy to do more than 12 hours most days of the week. My average is around 13 to 14 hours most days.
But the benefit is on weekends!
During my 16/8 intermittent fasting trial I found it way too restrictive to not be able to enjoy breakfast at home with my family on Saturday or Sunday mornings.
With intermittent fasting for just 12 hours, as long as breakfast is after 9 am, I get the pleasure of dining with my boys!