How To Get Started
Getting started is simple.
In fact, chances are youve already done many intermittent fasts before. Many people instinctively eat this way, skipping morning or evening meals.
The easiest way to get started is to choose one of the intermittent fasting methods above and give it a go.
However, you dont need to necessarily follow a structured plan.
An alternative is to fast whenever it suits you. Skipping meals from time to time when you dont feel hungry or dont have time to cook can work for some people.
At the end of the day, it doesnt matter which type of fast you choose. The most important thing is to find a method that works best for you and your lifestyle.
Summary
The easy way to get started is to choose one of the methods above and give it a go. Stop immediately if you experience any adverse effects.
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.
Breakfast: Green Smoothie At 8 Am
After fasting, I like to ease into my day of eating with a smoothie since it is a little easier for my gut to digest.
You’ll want to go for a green smoothie instead of a high-sugar fruit smoothie to avoid starting your day on a blood-sugar roller coaster. Add in lots of healthy fats to keep you going until lunch!
Ingredients:
Method:
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Extended Aka Prolonged Fasting
How: Fast for more than 24 hours once a month
As mentioned before, extended or prolonged fasting usually means anything between 24 and 96 hours of fasting.
It is not recommended to do it more often than once a month and anything above 48-72h of fasting should be done under a doctors supervision.
Yes, there are lots of people who dont follow this recommendation and nothing happens, but it is risky and we do not recommend it if you are not experienced faster and especially if you have any of the medical conditions described above.
For more in-depth guide on prolonged fasting, read Prolonged Fasting 101: How To Do It & What Are The Benefits?.
So Which Intermittent Fasting Schedule Is Best For Weight Loss Whichever One You’ll Actually Stick To Tbh
In short, the one that’s easiest for you to follow. “It is all about sustainability for the individual,” says Lemein. “If one of these diets work well for you and your lifestyle and preferences, then you will likely see some success. If not, then you’ll likely not see the results you’re are looking for, as the sustainability piece will not be there.” That means picking a diet that work best with all the lifestyle factors you need to consider, like your work schedule, family dynamic, living situation, commute time, and travel commitments, notes Lemein.
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It’s worth pointing out, though, that the 16:8 diet seems to be the most doable for a lot of people who are into IF. The 16:8 method also scores points for preventing overeating at night, which can often be a big obstacle for weight loss. And sticking to an eight-hour eating window during daylight hours allows your metabolism to run as itâs supposed toâyou fuel up for energy during the day , and stop eating for rest and recovery at night, per a 2017 article in the journal Nutrition Reviews.
The bottom line: All intermittent fasting schedules may lead to weight loss if you can follow them sustainably, and the 16:8 method may be the easiest way to follow an IF diet.
Also Check: Intermittent Fasting 16/8 App
How Do I Manage My Hunger On If
Hunger is inevitable, but mild hunger is something you can definitely manage. Try sipping on calorie-free beverages like green tea or coffee, chewing on sugar-free gum, or good old-fashioned distraction.
After a while, your body should adjust to your eating window and youll feel less hungry during your fasting window.
HOWEVER, if you start to feel other symptoms beyond a gnawing at your stomach , dont be an IF hero eat!!
Heart Health And Inflammation
Intermittent fasting may promote heart health by:
-
improving cholesterol levels
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improving blood fat levels
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reducing chronic inflammation
Chronic inflammation is a long-term, continuing response by your immune system. Its been linked to a number of serious diseases including heart disease.
Its important to note that while many of the benefits around heart health were seen when people were following their intermittent fasting plans, they werent permanent. Once participants returned to normal eating patterns, the improvements quickly disappeared.
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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.
That being said, exercise before you eat because people get hungry about half an hour after they finish working out and may find it too hard to stick to their plan if they cant eat anything at all afterwards, Varady noted.
If youre on the 16:8 plan, exercise before or during your eating window. If youre doing alternate day fasting and are exercising on your 500-calorie day, save food for after your exercise session.
Help With Cancer Treatments
Scientists are currently studying the effects that intermittent fasting might have alongside cancer treatments on different types of cancer.
Studies are in their early stages, but some researchers believe that fasting may improve the effects of cancer treatments, such as chemotherapy, and reduce their negative side effects.
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Intermittent Fasting May Affect Men And Women Differently
There is some evidence that intermittent fasting may not be as beneficial for some women as it is for men.
One study showed that blood sugar control actually worsened in women after three weeks of intermittent fasting, which was not the case in men .
There are also many anecdotal stories of women who have experienced changes to their menstrual cycles after starting intermittent fasting.
Such shifts occur because female bodies are extremely sensitive to calorie restriction.
When calorie intake is low such as from fasting for too long or too frequently a small part of the brain called the hypothalamus is affected.
This can disrupt the secretion of gonadotropin-releasing hormone , a hormone that helps release two reproductive hormones: luteinizing hormone and follicle stimulating hormone (
10 ).
For these reasons, women should consider a modified approach to intermittent fasting, such as shorter fasting periods and fewer fasting days.
Summary
Intermittent fasting may not be as beneficial for women as it is for men. To reduce any adverse effects, women should take a mild approach to fasting: shorter fasts and fewer fasting days.
Intermittent fasting not only benefits your waistline but may also lower your risk of developing a number of chronic diseases.
Is Intermittent Fasting Safe
Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isnt for everyone.
Williams stresses that before you try intermittent fasting , you should check in with your primary care practitioner first. Some people should steer clear of trying intermittent fasting:
- Children and teens under age 18.
- Women who are pregnant or breastfeeding.
- People with diabetes or blood sugar problems.
- Those with a history of eating disorders.
But, Williams says, people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change, she says, and one with benefits.
Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.
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Does The Evidence Show Intermittent Fasting Helps Midlife Women Lose Weight
One of the largest and most recent reviews of the research on intermittent fasting in adults , published in JAMA Network Open in December 2021, showed that some types of intermittent fasting do seem to help with moderate weight loss, with a moderate to high quality of evidence.
To reach this conclusion, the researchers evaluated 11 published meta-analyses, which cumulatively analyzed 130 separate randomized controlled trials.
Digging deeper into the analysis, the researchers found that only the 5:2 or a similar modified alternate-day fast was associated with a statistically significant weight loss of more than 5 percent in adults with overweight or obesity. They did not find that time-restricted eating, like the kind used in the Galveston diet, yielded similar results.
Additionally, the researchers note that IF seemed to be most successful during the first one to six months, after which people often experienced a weight plateau.
The Best Intermittent Fasting Strategies For Women
Intermittent fasting offers many proven health benefits for both men and women, but womens bodies are different and may benefit from different IF strategies.
This article will look at what intermittent fasting is, why women respond to IF differently than men, and how women can safely practice IF.
Recommended Reading: Intermittent Fasting Meal Plan 16/8
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.
Whens The Best Time To Exercise On If
Honestly, the best workout is one that gets done. Work out when it works best for you and youll still reap the benefits.
However, there are two other schools of thought on working out while fasting.
The first is that working out while fasted helps you to burn more of your stored body fat. Some small studies support this theory, while others have found that fasting doesnt make a difference in fat burning.
If weight loss is your goal, this may be an approach you want to try out.
Alternatively, trying to work out on a totally empty stomach may leave you feeling yucky.
Working out during your eating window may provide more energy to help you power through your workout. If youre doing endurance exercise, its probably better to go with this approach and have a balanced meal before you get after it.
Read Also: Is Intermittent Fasting Right For Me
Intermittent Fasting Plan: 21
To help you kick-off your Intermittent Fasting journey in an easy, fun and sustainable way, we prepared a 21 Day Intermittent Fasting Plan that gives you an action for each day, with a detailed description and more learnings.
Scroll down and see a preview of the first 7 Intermittent Fasting days. If you feel like its time to take matters in your own hands and make Intermittent Fasting a sustainable lifestyle, join our 21-day Intermittent Fasting Challenge. It gives you access to the full 21-day Intermittent Fasting plan, daily emails and further tips and tricks for Intermittent Fasting Beginners .
Day 1
TODAYS TASK: 12 h Fast | 12 h Eat
TODAYS MISSION: Pick your Intermittent Fasting schedule
During the first week, you want to slowly ease into your intermittent fasting. This is why we suggest starting with 12 hours of fasting on your first day, and steady go up to 16 hours on Day 5, by adding 1 additional hour of fasting each day. That way it is easier for your body and brain to get used to the new way of eating, also you give yourself more time to get used to Intermittent Fasting.
On your first day, we also want you to choose the Intermittent Fasting schedule that fits your lifestyle best, and that you will stick to during the entire 21-day Intermittent Fasting Challenge. Consistency has proven to be one of the most contributing factors to success, see more in our talk with clinical researcher Megan J. Ramos.
Day 2
TODAYS TASK: 13 h Fast | 11 h Eat
Day 3
Day 4
Day 5
When Can I Eat On The 1: 8 Diet
If you’re following the 16:8 diet, you can pick any 8-hour window to suit your day.
“The most common hours adopted for the eating period is 12pm to 8pm,” explains Tom Jenane, nutrition and fitness expert at Nature’s Health Box . “The reason for this is because people aren’t normally that hungry in the morning and you don’t want to be consuming too many calories in the evening. This window allows for lunch and dinner as well as healthy snacks .”
But while the choice is yours, research has identified the best time to eat breakfast, lunch and dinner for weight loss. According to a study by the University of Murcia , it’s best to stick to a breakfast in the morning, as skipping the meal is linked to a higher rate of obesity. Meanwhile, a late lunch can hinder weight loss in those trying to reduce fat mass, and a late dinner decreases glucose tolerance, making it easier to gain weight.
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What Are The Benefits Of Intermittent Fasting
Weight loss isnât the only benefit of IF. Fasting is a practice that dates back to ancient times, and in some cultures is still practiced regularly.
Health benefits are a pleasant side effect of IF, and many of those perks can affect womenâs health specifically.
Musculoskeletal health. This includes conditions like osteoporosis, arthritis, and lower back pain. Fasting has been shown to promote hormone secretion from the thyroid. This can promote bone health and help prevent bone fractures.
Metabolic health. Some women go through menopause in their 50s. Menopause can cause changes in your body that increase belly fat, insulin, and glucose. Fasting can help you decrease your blood pressure, cholesterol, and belly fat, which can improve insulin sensitivity. Fasting can also keep your metabolism on track as you age. â
Mental health. Fasting has been shown to promote mental health. It may reduce anxiety, depression, and the emotional roller coaster that can go hand-in-hand with menopause. Fasting has also been proven to improve self-esteem and reduce stress.
Other proven benefits of IF include:
- Improved memory
Is It Ok To Skip Breakfast
Yes, Varady said. The notion that omitting a morning meal is bad for your waistline likely began with studies sponsored by cereal companies, and most of that research looked at the effects of breakfast skipping on cognition in children, she noted: Im not sure how that all got translated to body weight.
Another analysis, by obesity and nutrition researcher David Allison, found there wasnt scientific data to definitively support a link between eating breakfast and weight loss, or skipping breakfast and weight gain.
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Intermittent Fasting For Beginners: If 101
Intermittent fasting diet is a part-time fasting diet that women prefer and see many benefits. It is shown as 16:8 when divided by time zone. So, it is to stop eating and drinking for 16 hours a day and continue eating and drinking for the remaining 8 hours as you would in your everyday life.
To be beneficial and more effective, it is essential to stop eating and drinking for 16 hours. You need to meet your bodys needs within the remaining 8 hours and take your meals within this 8-hour interval.
My Diet Plan For Intermittent Fasting For Women
So, some of my readers have been asking me to create a specific diet plan for someone who is doing intermittent fasting on the 16/8 schedule. So, I will do exactly that! HOWEVER, just keep in mind â
I got most of my information on Intermittent Fasting from Eat Stop Eat . I can guide you guys to the best of my ability, but I should at least give credit to the source of my information and knowledge.
You know the adage â give a man a fish and heâll eat for a day . But teach a man to fish, and heâll eat for a lifetime . The best way to make a diet plan is to do It yourself after reading Eat Stop Eat!
So, you want a diet plan on a 16/8 schedule â meaning you want to fast for 16 hours, and have an eating window of 8 hours to get in your calories
Are you going to break your fast at Breakfast, Lunch, or Dinner?
Iâll make an individual plan for each of the possibilities. Use the Table of Contents at the beginning of the page to go to the one that fits your needs, or scroll them all if youâre still trying to decide.
Consistence is key in working out and dieting, as many of the women who saw success with intermittent fasting will tell you.
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