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How To Eat On Intermittent Fasting

Meal Plan Template #3 3 Meals A Day When Working Out In The Evening/night

What I Eat In A Day: INTERMITTENT FASTING

Meal One:

Super shake .

1-2 palms of protein

0.5-2 cupped handfuls of carbohydrates

1-2 fistfuls of vegetables if you have eggs

1-2 thumbs of fat

Meal Two:

1-2 palms of protein

0.5-2 cupped handfuls of carbohydrates

1-2 fistfuls of vegetables

1-2 thumbs of fat

Pre-Workout

2 scoops of branched-chain amino acids with 16-24 ounces of water, or 20-40 grams of whey protein. For added muscle gains, include carbohydrate protocol in Workout Nutrition section of the book.

Meal Three/Post Workout

Super shake . If you want to see more on how to make super shakes, you can check out my blog here.

You could also follow the protocols in the Workout Nutrition section in the book.

The If Diet I Followed

I chose to go with the 8:16 diet, because there was no way I wanted to go two whole days without eating. Smith agreed, noting that “for most people the 12-14 hour overnight fast is feasible.” When I asked her advice, Smith recommended that I actually work my way up to the 8:16 method: start by doing 12 hours on, 12 hours off until I could work my way up to 8 on, 16 off. Every day ended up looking different for me, but on an average day my schedule looked like this:

7:30 a.m. Wake up8:30 a.m. Walk 30 minutes to work, Grab a coffee10:30 a.m. Snack 12 p.m. Snack 2 p.m. Lunch6:30 p.m. 1 Hour of Exercise7:45 p.m. Dinner11 p.m. Sleep

This routine is fairly welcoming to the IF diet, but my weeks contain a lot of random things from babysitting to dinner with friends, so I was worried that my slightly chaotic lifestyle would inhibit my success. All that said, I still thought it was worth a try.

Industrial Vegetable Oil And Trans Fats

When processing vegetable oils, the fragile omega-6 fatty acids oxidize through heat, light, air, and pressure.

As a result, these processes change fats that serve as building blocks for your body chemically. Therefore, they promote inflammation, cardiovascular disease, mortality, and weight gain .

Besides the following oils, it is essential to avoid fried dishes and hydrogenated trans fats :

  • Safflower oil
  • Preservatives and other chemical additives

Another reason why I advise against any kind of sweeteners during intermittent fasting is the craving.

When sweet taste stimulates the brains reward center, but glucose does not arrive due to calorie-free sweeteners, cravings increase .

As with sweeteners, plant-based does not always mean healthy, as we will learn in the next section.

Recommended Reading: What Can I Eat While Fasting

It Could Lead To Negative Side Effects

The Warrior Diet may lead to side effects, some of which could be severe.

Potential side effects include (

  • Hormonal imbalance
  • Weight gain

In addition, many health professionals argue that dieters will not get enough nutrients when following an intermittent fasting plan like the Warrior Diet.

However, as long as healthy, nutrient-dense foods are chosen and calorie needs are met, nutrient needs can be covered by carefully planning your food choices when following the Warrior Diet.

Summary

The Warrior Diet is inappropriate for many people, can be hard to stick to and may lead to negative side effects such as fatigue, insomnia and hormonal imbalance.

Hofmekler suggests that anyone starting the Warrior Diet should follow an initial three-week, three-phase plan to improve the bodys ability to utilize fat for energy.

Types Of Intermittent Fasting

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Intermittent fasting involves fasting for long enough durations to ensure the depletion of the sugar stores in the body, leading to the burning of fat to meet the bodyĆ¢s energy requirements.

The body converts excess carbohydrates consumed during a meal into glucose and subsequently stores them as glycogen in the liver in the presence of insulin. Insulin also promotes the storage of excess glucose in the form of fat.

As insulin levels start to decline between meals, glycogen in the liver breaks down to maintain blood glucose levels. More extended periods of fasting, such as those prescribed for intermittent fasting, lead to depleted glycogen stores in the liver. As a result, the body resorts to breaking down fat to sustain the normal functioning of the body and the brain.

Besides fat loss, intermittent fasting also promotes beneficial adaptive responses, such as increased insulin sensitivity and lower inflammation levels.

Intermittent fasting schedules can vary considerably. Commonly followed intermittent fasting regimens include alternate-day fasting, the 5:2 diet, and time-restricted eating.

There are two forms of alternate-day fasting: zero-calorie alternate-day fasting and modified alternate-day fasting.

Zero-calorie alternate-day fasting involves fasting on alternate days, with no calorie intake on these fasting days. In contrast, modified alternate-day fasting allows limited calorie intake on the fasting days.

Also Check: How Many Calories Do I Eat On Intermittent Fasting

Intermediate Fasting Meal Plan

With this plan you will be eating only between the hours of 12 p.m. and 6 p.m. for a full 18 hours of fasting within a 24-hour period.

I personally practice this plan during the workweek. I’m not a breakfast person, so I just enjoy a few cups of herbal tea to start my day.

Even though you are skipping breakfast, it’s still important to stay hydrated. Make sure to still drink enough water. You can also have herbal tea, The catechins in tea have been shown to enhance the benefits of fasting by helping to further decrease the hunger hormone ghrelin, so you can make it until lunch and not feel deprived.

Since you’ve increased your fasting period an extra four hours, you need to make sure your first meal has enough healthy fats. The burger in the 8-to-6-window plan will work well, and you can add more fats in with your dressing or top with an avocado!

Nuts and seeds make great snacks that are high-fat and can be eaten around 2:30 p.m. Soaking these beforehand can help neutralize naturally occurring enzymes like phytates that can contribute to digestive problems. Eat dinner around 5:30 p.m., and just like in the 8-to-6-window plan, a dinner with some sort of wild-caught fish or other clean protein source with vegetables is a great option.

  • First meal, 12 p.m.: Grass-fed burger with avocado
  • Snack, 2:30 p.m.: Nuts and seeds
  • Second meal, 5:30 p.m.: Salmon and veggies

Should I Eat 6 Small Meals A Day

There are a few main reasons why diet books recommend six small meals:

1) When you eat a meal, your body does have to burn extra calories just to process that meal. So, the theory is that if you eat all day long with small meals, your body is constantly burning extra calories and your metabolism is firing at optimal capacity, right? Well, thats not true.

Whether you eat 2000 calories spread out throughout the day, or 2000 calories in a small window, your body will burn the same number of calories processing the food .

So, the whole keep your metabolism firing at optimum capacity by always eating sounds good in principle, but reality tells a different story.

2) When you eat smaller meals, you might be less likely to overeat during your regular meals. I can definitely see some truth here, especially for people who struggle with portion control or dont know how much food they should be eating.

However, once you educate yourself and take control of your eating, some might find that eating six times a day is very prohibitive and requires a lot of effort. I know I do.

Also, because youre eating six small meals, Id argue that you probably never feel full, and you might be MORE likely to eat extra calories during each snack.

Although grounded in seemingly logical principles, the six meals a day doesnt work for the reason you think it would , and generally only works for people who struggle with portion control .

Thats why we made this:

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The Benefits Of Intermittent Fasting

Fat loss is great, but it isn’t the only benefit of fasting.

1. Intermittent fasting makes your day simpler.

I’m big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don’t worry about breakfast. I just grab a glass of water and start my day.

I enjoy eating and I don’t mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.

2. Intermittent fasting helps you live longer.

Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When youre starving, your body finds ways to extend your life.

Theres just one problem: who wants to starve themselves in the name of living longer?

I dont know about you, but Im interested in enjoying a long life. Starving myself doesnt sound that appetizing.

The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.

Way back in 1945 it was discovered that intermittent fasting extended life in mice. More recently, this study found that alternate day intermittent fasting led to longer lifespans.

Eating Schedules + Intermittent Fasting

How to START Intermittent Fasting for WEIGHT LOSS | Detox, Fitness What I Eat | LIFE CHANGING

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Can I Exercise During Fasting

Yes. You can continue all your usual activities, including exercise, while fasting.37 You do not need to eat before exercising to provide energy.38 Instead, your body can burn stored energy for fuel.

However, for long-duration aerobic exercise, eating before exercise may increase performance.39 Its also important to drink fluids and replenish sodium around exercise when fasting. This is good to know if youre competing. Learn more

Questions About How To Start Intermittent Fasting

Let’s get started with some questions about what intermittent fasting is, common mistakes that people make, and how to get started properly

I’ve been following the Paleo diet for the last 2 months and I am getting interested in trying an intermittent fasting protocol. Should I wait longer before starting a protocol? Or is it advisable to jump into one, being that it’s been a relatively short period of time with the new diet?Chris P.

This is a good question to start with.

As Chris said, there are different styles of intermittent fasting. So, the first step is deciding which one to do. To make it easy for you, I broke down the major types of intermittent fasting and how to do them in the beginner’s guide to intermittent fasting.

Personally, I do a daily fast where I eat all of my meals in an 8hour window and then spend the rest of the day and night fasting.

That said, it’s important to note that intermittent fasting isn’t a diet. It’s simply a schedule for eating. Or to put it another way, intermittent fasting is about when you eat, not what you eat. Of course, you’ll probably see better results if you’re eating a diet of real, unprocessed foods in addition to intermittent fasting.

This brings me to the second part of Chris’ question. If you feel comfortable with your diet , then I see no reason to wait to start intermittent fasting.

Have you had any experience with skipping breakfast, but still having coffee in the morning?Darius B.

Can I have tea during my fast?My Mom

Read Also: What To Eat To Break Your Intermittent Fasting

Who Should Not Try Intermittent Fasting

While intermittent fasting can be tailored to individual lifestyles, it is not safe for certain populations, including:

  • Anyone under age 18. Their metabolism and hunger cues are not fully developed.
  • People who are prone to restrictive eating patterns or have a history of eating disorders. Fasting can lead to or exacerbate binging and starving, over-restricting food intake, or eating/food anxiety.
  • Those who need to take medication with food at specific times.
  • People who are pregnant or breastfeeding. Fasting can cause low blood sugar. Plus, growing and feeding a baby requires sufficientnot restrictedcalorie intake.
  • Anyone who becomes irritable, shaky, or anxious when they don’t eat for a certain amount of time.
  • People prone to constipation. While some report improved digestion after intermittent fasting, others have experienced constipation.

If you fall into one of these categories and want to change your diet, talk with your primary doctor or a registered dietitian about sustainable ways to do so safely. People with any type of health condition should not try intermittent fasting or any other diet plan without close monitoring by their doctor.

Many wellness experts provide well-meaning advice about intermittent fasting that can be harmful. In addition to speaking with a professional, when seeking more information:

Intermittent Fasting Weight Loss

5 Healing Benefits of Intermittent Fasting

One of the main benefits of an 18:6 intermittent fasting is weight loss. There were many cases of weight loss success with intermittent fasting 18:6, as well as those where people were not that satisfied with the 18:6 intermittent fasting results. So, at the end of the day, the result depends on how well you adjust to this eating pattern, and what your choice of food is.

There are a lot of ways in which intermittent fasting can help you lose weight. Here are some of them :

Read Also: How Many Hours To Fast For Intermittent Fasting

What Is An Intermittent Fasting Diet

In general, intermittent fasting refers to any eating schedule that alternates periods of going without food with meals. There are many different types of plans, including those that restrict calories for only certain hours of each day or certain days of the week. The main difference between IF and traditional calorie-restriction diets is that IF doesnt limit portions or foods, only when you eat them.

The review, which included more than 25 studies that looked at intermittent fasting in humans, found that IF consistently resulted in people consuming fewer total calories between 10 and 30 percent fewer than they had been eating at the onset of the studies which led to weight loss.

The review also included safety considerations and practical advice for how these diets should be implemented in everyday life.

When Should I Exercise

When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.

Recommended Reading: How Beneficial Is Intermittent Fasting

Could Help Promote Balance In Other Areas Beyond Food

When we think of intermittent fasting we immediately think of food, since that is what we are limiting. But could we benefit from taking a break from other things in our life?

The basic concept of fasting is to abstain from something for a specific period of time, so what other things could we fast besides food?

Television, social media, and video games to name a few may all be things we could use a break from that may positively impact our health and well-being.

At the end of the day, consciously choosing to reduce or shift our habits can help us create health and wellness goals based on our values and beliefs.

Also Check: What Is Do Fasting App

The Concept Of Intermittent Fasting

What To Eat While Intermittent Fasting

First of all, you need to understand that intermittent fasting is not a diet but an eating approach. The main rule of any type of this nutritional concept is to limit the time when you can eat during a day or a week . Different types of intermittent fasting have their eating window when you can consume the food of your choice.

Here are the most popular types of intermittent fasting and their rules :

Also Check: Is Fasting Necessary For A1c Test

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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