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Intermittent Fasting 7 Day Meal Plan

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Is It Safe To Work Out While Intermittent Fasting

Intermittent Fasting In Tamil, ? ???, risk and other side effects explained

But wait. Hold on there for a second. Is it even safeto workout while Im Intermittent Fasting? Because working out when I haventhad anything to eat for long periods. That cant be good for me, right?

These are thoughts you might have lingering in the back of your head. Because Ive had many people ask me this question and I totally get it. But dont worry.

Its absolutely safe to work out while youre Intermittent Fasting. And this includes during your fasting periods. In fact, there are some huge benefits to working out in a fasted state. But there also some downsides you have to watch out for:

What are the pros and cons of working out while fasting?

The pros of working out while doing Intermittent fasting:

  • You will increase your metabolism
  • You will increase your testosterone and human growth hormone
  • You will improve your muscle biochemistry
  • You burn more when you work out on an empty stomach
  • You will burn more fat

The cons of working out while doing Intermittent fasting:

  • It can affect your performance in the gym: Working out when youre on a fast can be hard. Especially when youre just getting used to fasting.
  • Unwanted muscle loss: If youre not eating enough protein, it can cause you to lose more muscle due to the breakdown of muscle protein.

Final Word On 16/8 Intermittent Fasting Schedule

16:8 intermittent fast can be an effective and sustainable way to lose those extra pounds and improve overall wellness when combined with healthy lifestyle choices.

These include consuming a diet rich in nutrients, limiting junk food, meeting your fitness needs, and getting enough rest.

Individuals practicing this dietary pattern should focus on eating a variety of whole foods, fruits, veggies, and protein.

Hydration is also essential during intermittent fasting and should not be limited to your eating window.

Be sure to sip on water and noncaloric beverages, such as tea and coffee, throughout the day to meet fluid needs.

Although 16:8 intermittent fast is considered a safe process for most healthy and well-nourished adults, you may consider speaking with a registered dietitian or doctor before starting any type of intermittent fasting plan.

What Does An Intermittent Fasting Schedule Look Like

Arent exactly sure how to plan your meals when fasting? Dont you worry, I got you! My intermittent fasting schedule doesnt look all that different from my natural routine.

Generally, my eating window is from 11:30 am to 4 pm each day. This is about 5 hours of eating time each day. And that leaves the rest of the day for fasting.

This schedule works best for me because, as I said, it feels close to my normal day. You might find it more challenging if youre used to eating dinner very late. There are other ways to make IF work for you and your routine, which you can read more about here.

Overall, this setup leaves me feeling full when Im eating, which I appreciate, and I dont obsess about food for the rest of the day. This is a welcomed change after a long history of yoyo dieting and Weight Loss Mistakes.

ALSO: I like to stick to my routine but its not completely set in stone. Theres room for some flexibility if I have to eat earlier or later in the day. Just adjust accordingly.

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Fasting Schedule And Meal Plan For Beginners

Intermittent fasting, or the practice of fasting for a set period, has disrupted the traditional three-meals-a-day mindset and changed the way we think about mealtimes.

It is currently one of the most popular health trends, with the 16:8 diet being among the most common.

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

But what is the 16:8 intermittent fasting diet, and how do you get started?

Why High Fat On Omad

7 Day Intermittent Fasting Diet Plan

If youre just starting out on OMAD and trying to lose weight, eating a high fat diet might sound counterintuitive.

But it makes sense when considering that the shift to OMAD requires your body to transition from processing chronically high amounts of carbs to breaking down proteins and fats as the primary fuel source.

During this transition, your body may resort to using stress hormones like cortisol to mobilize protein for use as fuel.

For some people, this process feels tangibly stressful. Women may be especially susceptible to cortisol-related problems.

The best way to support your body in making the transition away from carbs and into fat and protein burning is to consume more fat and protein. Your body will adapt by creating more bile to metabolize fats, while becoming more efficient at turning protein into the carbs it needs via a process called gluconeogenesis .

For these reasons many people tend to combine OMAD with a keto diet, whats known as speed keto.

Recommended Reading: What Should I Eat When Fasting

What Is Metabolic Fasting And Why Should You Try It

See most people who start intermittent fasting, end up right where they end up with any diet.

They lose a bunch of weight, feel greatbut then

The weight starts creeping back

Then you start up again and repeat the vicious cycle of losing weight, gaining weight, losing weight, and gaining it back.

No fun if you ask meand Ive coached thousands of people that are struggling with this same problem.

See, most IF experts just tell you to fast a day or a certain number of hours, then eat whatever you want when you arent fasting.

This approach might make you happy, but its not helping your hormones.

And hormones is my wheelhouse!

In order to prevent regaining weight you need to address hormones, metabolism, and health.

Get healthy to lose weight, NOT the other way around.

Metabolic fasting is my solution to bad intermittent fasting programs that promise results that just dont last.

Metabolic fasting focuses on:

What Can I Eat On An Intermittent Fasting Meal Plan

Truth is, anything ! When it comes to an intermittent fasting meal plan, its not necessarily about the type of food youre eating but the timing.

But you know me, I always suggest pairing IF with nutritious and well-balanced meals. I mean at the end of the day, if you eat 3 Big Macs during your eating window then you most likely wont reap the benefits.

Ultimately, the good news is, you can be keto or clean eating or not even follow a specific lifestyle.

PLEASE REMEMBER: Because this is a fast, your body is going to need love and nourishment. Which translates to nutrient-dense food!

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Foods List And Meal Plan

To maximize the potential health benefits of your diet, its important to stick to nutritious whole foods and beverages during your eating periods.

Filling up on nutrient-rich foods helps round out your diet and supports a healthy weight. Try balancing each meal with a wide variety of whole foods, such as:

  • Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.
  • Veggies: broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, etc.
  • Whole grains: barley, buckwheat, quinoa, rice, oats, etc.
  • Healthy fats: olive oil and avocados
  • Protein sources: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.

Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, also helps control your appetite while keeping you hydrated.

Its best to avoid ultra-processed foods like packaged snacks, deep-fried items, sugary drinks, and most frozen meals. These negate the positive effects of 16/8 intermittent fasting and may harm your health.


To begin 16/8 intermittent fasting, choose an 8-hour window and limit your food intake to that time span. Be sure to follow a balanced diet based in whole foods.


Animal and human studies suggest that intermittent fasting may increase weight loss, improve blood sugar levels, and extend longevity.

Different Types Of Intermittent Fasting


1. Monthly Fasting: In this one has to fast for 24hours once a month.

2. Weekly Fasting: In this one can have a normal diet for a week. Just once or twice a week fasting for the full day is required.

3. Alternate-day Fasting: As the name suggests, one has to do fasting on an alternative day. One can have a proper meal for 1 day, then on the next day only 1 meal is allowed or 24hours of fasting is required.

4. Daily Fasting: This type of fasting is done on daily basis. In this one can take a meal for 8 hours which means feasting for 8 hours and 16 hours of fasting is required.

Also Check: Can You Have Bone Broth While Fasting

How Often Should You Do 1: 8 Intermittent Fasting

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.

Intermittent Fasting Meal : Sausage And Kale Soup

Calories: Unknown

½ teaspoon freshly ground black pepper

½ teaspoon sea salt to taste.

3 cups kale, chopped

½ medium head cauliflower, cut into small florets

1 cup heavy whipping cream

4 cups low-sodium chicken broth

1 teaspoon dried sage

¼ teaspoon crushed red pepper flakes

1 teaspoon dried oregano

2 tablespoons red wine vinegar

1 medium yellow onion, chopped

2 cloves garlic, crushed

1 medium carrot, peeled and diced

1 teaspoon butter

1 lb. sweet Italian sausage, ground


  • Heat a large saucepan over medium-heat. Add the ground sausage breaking up the meat. Cook stirring occasionally for about 5 minutes
  • Remove the cooked sausage using a slotted spoon and allow to drain on a plate covered with paper towels
  • Melt butter over medium-high heat. Add the onions and carrots when the sides begin to bubble. Cook until the onions begin to brown on the edges
  • Stir garlic into the mixture and cook for one minute. Add red wine vinegar and cook as you scrap the browned bits. Cook until syrupy
  • Stir in sage, oregano, red pepper flakes and sage. Pour in heavy cream and stock and cook on medium heat
  • Add cauliflower when the soup reaches a simmer and turn the heat down to medium. Simmer uncovered until the cauliflower is fork tender. Stir in cooked sausage and kale. Cook until the kale wilts and the sausage is reheated
  • Season to taste with salt and pepper then serve
  • The two books are titled and linked below:

    Intermittent Fasting Book Links:

    For those that live in the UK

    Ashton Pitman

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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.

    Fasting For 2 Days A Week

    how to weight loss fast: 7

    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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    Fast For 12 Hours A Day

    The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.

    According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

    This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.

    The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.

    For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.

    What To Eat On An Intermittent Fasting Plan

    Now that you know how to do intermittent fasting, its time to talk about what you should eat on your fasting days. Whats important is that you keep your calorie intake low but still eat healthily.

    Calorie restriction is going to be part of any weight loss plan that actually works. Even on your nonfasting days, you still need to maintain a balanced diet.

    Some good options include:

    lean protein such as fish, chicken, or tofu

    fruits and vegetables

    whole grains such as quinoa or brown rice

    low-fat dairy products

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    Whats Important Is That You Find A Way That Works Best For You

    It can be difficult to schedule your eating window when youre intermittent fasting, but there are a few times of day that work well for most people:

    early morning

    late night

    in the afternoon

    These are just general guidelines, though. You may find that you prefer to eat later in the evening or earlier in the morning.

    Whats important is that you find a time of day that works best for you and stick to it as much as possible.

    Day Indian Diet Meal Plan For Intermittent Fasting


    Nowadays, most Indians are going on the obese or overweight scale, due to lack of exercise, sitting jobs, stress eating, etc., and facing difficulty in reducing weight, thus, people are searching online for many diets to lose weight fast.

    Firstly, people should understand that losing weight in a healthy way is a slow process, one cannot achieve it overnight. If you lose weight fast with fad diets, the chances of gaining weight again are high.

    Among all the popular meal plans in the current trend, the Intermittent fasting diet is one of them. Nowadays, it is very popular among Indians. Before going on or following an intermittent fasting diet, one has to understand the diet pattern, pros, and cons of this diet.

  • 3. Tired and moody:
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    Intermittent Fasting Meal : Avocado Bacon And Goat

    Calories: Unknown

    2 tablespoons heavy whipping cream


  • Preheat your oven to 400 degrees F. Get a baking dish and place a parchment paper in it
  • Cut the goat cheese into slices each measuring one centimetre and place in the baking dish. Place in the upper rack and bake until golden
  • Meanwhile, fry bacon in a pan until it turns crispy
  • Cut the avocado nicely and place the pieces on the arugula. Add the goat cheese and fried bacon sprinkle nuts over it
  • Make a salad dressing using an immersion blender- for this, use juice from half a lemon, olive oil, mayonnaise and maybe some tablespoons of heavy whipping cream. Season with pepper and salt and enjoy!
  • Making Weight Loss Easier

    Intermittent fasting can change the function of hormones, cells and genes, Sawyer says. “Changes in hormone levels makes stored body fat more accessible and initiates important cellular repair processes. When you fast, insulin levels drop, and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.”

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    Intermittent Fasting Meal : Baby Greens With Red Onion And Grapefruit

    Calories 146

    3.75 cups of spring mix salad

    1 teaspoon of leaves tarragon

    3 tablespoons of extra virgin olive oil

    1/4 teaspoon of yellow mustard seed

    1 white grapefruit

    1 grapefruit


  • Begin by cutting the grapefruit into sections. Then set aside the sections while reserving about 1 tablespoon of grapefruit juice
  • In a mixing bowl, add in the grapefruit juice along with mustard. Drizzle in some oil and whisk well to blend
  • Stir in tarragon, salt and black pepper, and now set aside
  • At this point, add in the greens and toss with the salad dressing, red onion and the grapefruit sections
  • How Do I Start Intermittent Fasting 16/8

    Your 7

    Basically,there is no one rule fits all forthis type of fasting, you are totally in control.

    START BY CHOOSING A FAST WINDOW PERIOD: You just have to choose the fasting period that makes so muchsense to you and you can actually reach out to your Dietician or doctor for youto get an idea on which time is best for you. You can try this for like a4-week period and see if your weight loss and health benefits are achieved, youcan thereafter decide whether you should continue or stop. Assuredly, 16/8 intermittentfasting has no confirmed adverse effect on your health, only good effects suchas lowered blood pressure, better response to insulin treatment and improvementin the health of diabetic patients and obviously healthy weight loss have allbeen recorded as benefits.

    Read Also: What To Eat When Not Intermittent Fasting

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