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Intermittent Fasting Diet Plan 16/8 Free

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How Much Weight Can You Lose In A Month With Intermittent Fasting

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

How much will you lose? It depends on how much fasting reduces your average weekly calorie count.

For fun, lets do some an example and see whats possible. Well call this example Compliant Charlie.

Example 1 Complaint Charlie

Charlie loves setting goals and hits them every time. Lets see what he can do with 16:8 and a little meal plan.

Lets say right now he eats about 2100 calories a day on average. He weighs 180 pounds. Friday and Saturday are higher but he eats a bit less on Sunday, Monday, and Tuesday naturally to balance it out.

His goal is to get to 165, ready for summer.

He decides to try 16:8. He finds 4-6 meals he really likes that he can cook fast

Each meal is only 500 calories each. Charlie follows the meal plan below.

  • Wakeup Black coffee or plain tea
  • 9 Am Breakfast 500 calories
  • 12 noon Lunch 500 calories
  • 4 PM Dinner 500 calories
  • 5 PM to 9 AM Fasting

Thats 1500 calories for the day.

Charlie, of course, is compliant all week. So his average calories is 1500 calories a day or 10,500 calories for the week.

Math Time, Beware! Charlie is 600 calories under the usual daily intake. 600 over 7 days is 4200 calories. At 3500 calories per pound of fat thats 4200/3500 or 1.2 pounds of fat lost per week.

He did this for three weeks and felt great. Every Friday morning at exactly 6 AM he weighed himself before drinking any water and after using the bathroom. Over 3 weeks he lost 3.6 pounds. He dropped from 180 lbs to 176.4 pounds.

Example 2 Jump Around Jill

How To Get Started

Once you decide on a general eating window and talk to a professional to make sure IF is right for you, it’s time to jump inbut not necessarily all in.

I suggest starting with a 12-hour daily fast and easing into a 16-hour fast,” says Vincent Pedre, M.D., a functional medicine physician and gut health expert who often recommends IF to his patients. “Leave alternate-day and 20-hour fasts to people who’ve done it for a while.

Some experts suggest starting just a couple of days a week and working your way up, while others recommend gradually increasing your fasting window from 12 to 14 to 16 hours. “It’s important to listen to your body,” Pedre adds.

Even though food is off-limits during fasting hours, non-caloric drinks and exercise are not. Research says they could even stave off hunger.

For liquids, that includes water, black coffee, and unsweetened tea .

What’s more, exercising in a fasted state can supercharge your body’s fat-burning potentialbut again, listen to your body. “If you feel too weak to work out from fasting, then you should take care of your nutrition and work out later, Pedre cautions.

Should You Try 1: 8 Fasting

Ultimately, it’s a personal choice. But there are a few beneficial behaviors you can try without committing to the riskier elements of 16-hour fasts. The first is to better understand mindfulness and how it relates to your food choices. To get started, consider these questions when you’re deciding when and what to eat:

Where are you physically when you decide to eat?

Many of us eat based on scenario, not hunger levels. Case in point: Raise your hand if youve ever gone to the movies after dinner and suddenly wanted popcorn? Yep, me too!

By considering the moments when you eat, you may become aware of patterns you didn’t notice before. Say youre a person who loves to graze during The Bachelor. If youre fasting after 8 p.m., youve automatically cut hours and subsequently, calories from your post-dinner snacking.

Are you getting enough sleep?

If you’ve cut out late-night snacking, that alone could help you go to bed earlier a very crucial component to any weight loss plan. Getting seven hours of sleep per night has been linked to better weight management, reduced risk of chronic disease, and improved metabolism.

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S Man: Pick Your Wait Class

Weve given you the lowdown on IF before, but heres a little refresher for the new students in class.

While the foods above will give you the most obvious benefits from the diet, its the fasting part of IF that provides the oomph.

There are loads of IF plans, but most focus on fasting for a certain number of hours in the day or days of the week.

Heres a breakdown of the most popular IF models:

  • The 12:12 method. Fast for 12 hours a day and eat within a 12-hour window. If you eat your last meal at 7 p.m. and have breakfast the next morning at 7 a.m., congratulations youre already an IF pro.
  • The 20:4 method. Fast for a full 20 hours and allow yourself one 4-hour window to eat.
  • The 16:8 method. Eat your daily food within an 8-hour window and fast for the remaining 16 hours.
  • The 5:2 method. Eat whatever you want for 5 days out of the week. For the other 2 days, men can consume 600 calories and women can consume 500 calories.

For more info about different approaches to IF, check out our intermittent fasting guide.

Examples Of Intermittent Fasting

Intermittent Fasting 101 + A Free 16: 8 Meal Plan

Intermittent fasting involves going for extended periods of time without eating, or eating very little, followed by a period of eating normally.

  • Alternate day fasting is when you fast on alternate days and eat ad libitum on eating days.
  • The 5:2 involves severely reducing your calorie intake on two days of the week and eating a healthy, balanced diet on the other five days.
  • 16:8 intermittent fasting involves eating only during an eight-hour window and fasting for the remaining 16 hours. For example, you may eat between 10am and 6pm, then refrain from eating until the next day at 10am again.
  • Some people do a 24-hour fast, which involves consuming no calories on one day of the week or month.

Read Also: What To Know About Fasting

Best Foods To Eat While Intermittent Fasting

With intermittent fasting, youll want to stick to your fasting and eating windows each day. Theres less of a focus on WHAT to eat, although its still important.

Basically, the best foods to eat while intermittent fasting are the best foods to eat no matter what. They include things like avocado, potatoes, cruciferous veggies, fish, seafood, whole grains, nuts, and fermented foods. Its also key to remember water as a part of your daily routine.

Food And Meal Plans During Intermittent Fasting

There is no hard and fast rule related to meals that one takes during the fasting window in IF. However, to maximize the benefits of intermittent fasting, it is essential to follow a healthy diet full of nutritious foods, including

  • Green vegetables,
  • Eggs and other protein sources ,
  • Healthy fats ,
  • Whole grains, including rice, oats, buckwheat, etc.

You must remember to not have any food during your fasting hours except for unsweetened tea and coffee, as well as water otherwise, your hard work will not be fruitful. It is also advised to avoid fruits during your fasting days since they have natural sugar.

It is suggested to avoid packaged products, deep-fried items, frozen food, and sugary beverages altogether. If you keep up with it for a month, you will see a good change in your body.

Recommended Reading: How To Get Started On Intermittent Fasting

Here Is The Intermittent Fasting Diet Meal Plan

You may know that the intermittent fasting diet has become quite popular. Maybe we can even call this fasting meal plan a health trend..

You may encounter information online saying that there is no specific meal plan for intermittent fasting.

This is not so wrong, because people who follow the diet can continue their normal eating habits, provided that they do not eat outside of the specified hours.

Despite this, we have seen a need that those who wanted to follow this diet might have for a detailed guide. So, we have prepared a daily plan for you.

Before introducing you to this plan, lets briefly examine the question of what is an intermittent fasting diet in the case of those who have just started researching this diet so that there is nothing we do not know.

How Can I Suppress Hunger During Intermittent Fasting

Intermittent Fasting for Weight Loss (Full Plan)
  • Eat high-fiber foods, such as nuts, beans, fruits and vegetables and high-protein foods, including meat, fish, tofu or nuts, during your eating window, Varady advised. Chewing high-fiber gummies can also help.
  • Drink lots of water. People tend to think they’re hungry, when they are really just thirsty, she said.
  • Go for black coffee or tea, or cinnamon or licorice herbal teas. These beverages may have appetite-suppressing effects, Varady noted.
  • Watch less TV. I know this sounds strange, but while you are watching TV, you are bombarded with dozens of ads for food. This can make you feel hungry, when in actuality, you are not hungry at all, she said.

Remember, being “a little hungry” is the best thing that can happen to you, wrote Madelyn Fernstrom, health and nutrition editor at NBC News, calling it a “true mind-body connection” that helps you recognize fullness.

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Side Effects And Safety Concerns

Proponents of intermittent fasting find that it is an effective approach to lose weight and simplify their diet.

However, this diet has drawbacks and may not be appropriate for everyone.

As you might imagine, the most common side effect of intermittent fasting is hunger.

Additionally, people sometimes report symptoms such as weakness and fatigue during the fasting window, especially when first starting the 16:8 eating plan.

Overeating or binge eating can also occur during the eating window. This may result in weight gain, digestive issues, and unhealthy food habits.

If you are underweight, intermittent fasting may not be the right option for you and could result in harm to your health.

Additionally, individuals who have a history of eating disorders may want to avoid intermittent fasting, as this regimen may not provide enough flexibility to support treatment and recovery.

People with underlying medical and health conditions should speak with a healthcare professional before trying the 16:8 diet.

This includes anyone who:

  • Has a history of an eating disorder
  • Is trying to become pregnant
  • Is pregnant or breastfeeding

Furthermore, if you find that you are uncomfortable with the idea of fasting for 16 hours, then the 16:8 diet may not be the best choice for you.

Ultimately, there is no one-size-fits-all way to nutrition, and the best diets are the ones that you can maintain for the long run.

Intermittent Fasting And Weight Loss

Data shows diets dont work. Theyre unsustainable in the long run and not that useful for weight loss. Yes, youll lose a few pounds initially, but research shows those changes dont last. Intermittent fasting is a fantastic alternative. Since IF is a lifestyle transformation, its more sustainable than any fad diet that tempts you.

Many research studies confirm IF is a sustainable weight-loss method and a valid option if weight loss is your goal. One 2018 study shows IF is also beneficial because it can help you lose weight without focusing on calorie counting an added benefit if you dont want to work that hard.

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What Exactly Is 1: 8 Intermittent Fasting

Intermittent fasting, often known as 16:8, is a type of time-restricted fasting. It entails eating for 8 hours and then fasting for the remaining 16 hours of the day. Some individuals feel that this practice helps the bodys circadian rhythm, or internal clock, to perform better. The 16:8 diet requires most individuals to fast at night, as well as for a portion of the morning and evening. They eat the majority of their calories in the middle of the day. During the 8-hour interval, there are no limits on the types or amounts of food that can be consumed. The strategy is reasonably simple to follow because of this flexibility.

So What Is 1: 8 Intermittent Fasting Method

16/8 Fasting: 7

The 16:8 method is one of the most popular versions of intermittent fasting.

In the 16:8 method, you need to fast every day for 16 hours and consume meals only during the 8-hour eating window.

To make the 16-hour fasting period bearable, you can also align it with your sleep routine so that you spend most of the fasting period asleep.

Moreover, You can eat whatever you like during the eating period and are allowed to consume non-calorie beverages, water, tea, coffee, even during the fasting period.

Unlike other intermittent fasting methods like the warrior diet, where you can consume only one big meal/day or Spontaneous meal skipping, where you randomly skip meals, the 16:8 method is much easier to stick to.

Since you can eat anything anytime during the 8-hour eating window, and are spending a large portion of your fasting period asleep.

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Frequently Asked Questions Concerns And Complaints

Im a woman. Should I do anything differently?

I havent worked with women on implementing an intermittent fasting schedule, so I cant speak from experience on this one.

That said, I have heard that women may find a wider window of eating to be more favorable when doing daily intermittent fasting. While men will typically fast for 16 hours and then eat for 8 hours, women may find better results by eating for 10 hours and fasting for 14 hours. The best advice I can give anyone, not just women, is to experiment and see what works best for you. Your body will give you signals. Follow what your body responds favorably to.

Also, if youre a female, there is an allfemale page on Facebook that discusses intermittent fasting. Im sure you could find a ton of great answers and support there.

I could never skip breakfast. How do you do it?

I dont. Breakfast foods are my favorite, so I just eat them at 1pm each day.

Also, if you eat a big dinner the night before, I think youll be surprised by how much energy you have in the morning. Most of the worries or concerns that people have about intermittent fasting are due to the fact that they have had it pounded into them by companies that they need to eat breakfast or they need to eat every three hours and so on. The science doesnt support it and neither do my personal experiences.

I thought you were supposed to eat every 3 hours?

Here’s why this was a popular idea for a brief period of time:

Here’s the problem:

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Intermittent Fasting : 2 Aka The Fast Diet

How: 2 days per week restrict calories to 500-600, 5 days per week eat normally

5:2 Intermittent Fasting lets you eat normally 5 days per week and restricts your calorie intake to 500-600 per day during the other 2 days. When choosing your fasting days, keep in mind that there should be at least one regular eating day in between.

Please note, that your results really depends on what you eat during the 5 days of non-fasting, thus stick to the nutritious and whole diet throughout for max results.

For more on the 5:2 diet, check out A Full Guide On 5:2 Intermittent Fasting.

Read Also: What Is The Best Time For Intermittent Fasting

How To Do It 1: 8 Fasting Schedule

The 16:8 intermittent fasting method, sometimes referred to as the 16 hours fast, restricts your eating to eight hours.

This form of intermittent fasting is particularly popular because you spend a large portion of the fasting window asleep.

To get started, begin by selecting the eight hours during which you will consume all of your meals and snacks.

Many people prefer to eat between noon and eight oclock in the evening, as this means that they only need to skip breakfast, while still eating a typical lunch and dinner.

Some eating windows include:

  • 10 am to 6 pm
  • 11 am to 7 pm
  • 12 pm to 8 pm

When developing your 16:8 plan, you may want to use your current sleep patterns and mealtimes as a guide.

Or perhaps your appetite is the greatest at night before bed. If this is the case, then you may decide on a 1 pm to 9 pm window to allow for an evening snack.

Dinner: 6 Pm: Tuna With Roasted Vegetables

Intermittent Fasting TESTED – 30 Day Before & After

Tuna is an excellent source of healthy omega-3 fats, and dark green vegetables like kale and broccoli are rich in antioxidants. Tuna is one of my favorites for its flavor and nutrient density, but you can select any fish or shellfish. Serve alongside some of your favorite veggies roasted in coconut oil for a quick and easy meal to end your intermittent fasting.


250 grams of tuna or other fish of your choice

Two tablespoons of fresh lemon juice

2 tablespoons of ghee

Four cloves of garlic, finely chopped


  • Preheat the oven to 180 ° C.
  • Mix the lemon juice, ghee, and garlic.
  • Place the tuna in foil and pour the lemon ghee mixture on top.
  • Wrap the fish in aluminum foil and place it on a baking sheet.
  • Bake for 15 minutes or until tuna is cooked through.
  • If the size of your oven allows, you can grill the vegetables along with the salmon on a separate baking sheet.

Recommended Reading: How To Keep Yourself From Eating While Fasting

Is 1: 8 Fasting Good For Weight Loss

Some studies have found that theres virtually no difference between people who regularly practiced intermittent fasting and those who simply cut back their calorie intake overall.

A growing body of research demonstrates that a better strategy is optimizing the nutritional quality of what you already eat versus fasting or counting calories. Also, science suggests any potential benefit from fasting is quickly undone during the eating part of the cycle, in which appetite-suppressing hormones switch gears to make you feel even hungrierthan you felt at baseline.

But some dieters may benefit from daily fasting if they have trouble sticking to prescribed meal plans or restrictive diets a 2018 pilot study published in the Journal of Nutrition and Healthy Eating suggests that a 16:8 fasting plan can help obese dieters lose weight without having to count every single calorie they eat. This approach to fasting could also aid those battling other weight-related issues namely, high blood pressure. A new scholarly review published in the New England Journal of Medicinesuggests that a 16:8 fasting plan may help the body naturally improve blood sugar regulation, as well as decrease blood pressure overall in the long run.

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