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Intermittent Fasting Sample Diet Plan

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Is 16/8 Intermittent Fasting Right For You

Intermittent Fasting for Weight Loss| Intermittent Fasting Diet Plan| Diet Plan for Weight Loss

Its true that 16/8 intermittent fasting can be a sustainable, safe, and easy way to improve your health when paired with a nutritious diet and healthy lifestyle.

However, it shouldnt be viewed as a substitute for a balanced diet rich in whole foods. Plus, you can still be perfectly healthy if you dont follow intermittent fasting.

Though 16/8 intermittent fasting is generally considered safe for healthy adults, you should talk with your doctor if you have any underlying health conditions. This is key if youre taking any medications or have diabetes, low blood pressure, or a history of disordered eating.

Intermittent fasting is likewise discouraged if youre trying to conceive, pregnant, or nursing.

If you have any concerns or experience any side effects while fasting, be sure to consult your doctor.

The Importance Of Nutrition While Intermittent Fasting

When you practice intermittent fasting, you take regular breaks from calories. Depending on the regimen, these breaks might last for 12 hours a day, 20 hours a day, or 2 days per week.

The more breaks you take, the more important your meals become. You have to make those meals count.

Lets say youre doing OMAD. That one meal a day is your one chance to get protein, essential fatty acids, vitamins, minerals, and other nutrients into your body.

Sure, a well-formulated multivitamin and other supplements can help. But nutrients tend to be better absorbed when consumed in food.

In terms of macronutrients , worry about protein first and the other macros second. Most people should shoot for at least 1 gram of protein per kilogram of body weight, and active folks will need more to support exercise and maintain muscle.

If youre combining the Keto diet and intermittent fastinga good strategy for reducing hunger during fasting periodsfill in most of the remaining calories with fat. And if youre not Keto, feel free to include some carbs.

To meet your micronutrient needs, look to nutrient-dense foods like meat, fish, organ meat, fruits, and vegetables. Grains? Not so much.

Not only are grains low in most micronutrients, but they also contain a compound called phytic acid that inhibits mineral absorption. Thats what you call a lose-lose.

If youre new to fasting, you may be wondering how to choose a fasting schedule. Which protocol is most beneficial?

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Also Check: How Do You Do Fasting

For Coaches: Find The Best Intermittent Fasting Schedule For Your Clients

The topic of IF poses quite a few challenges for nutrition coaches. First, some clients really shouldnt be fasting at all. Others might do okay with some fasting approaches, but miserably on others.

And still other clients might come to you convinced that the most extreme fasting method is right for them, even though theyve never fasted before.

How do you navigate these turbulent waters? In this section, youll find advice from Robin Beier, PN2, a German nutrition coach we mentioned earlier in this chapter.

To match clients with an intermittent fasting schedule, consider these questions.

Factor #1: Have they practiced the fundamentals?

A number of fundamental nutrition strategies form the underpinning of all successful IF schedules. Your client will want to have these down before trying any fasting style. Is your client usually

  • eating only when physically hungry?
  • eating slowly until satisfied?
  • consuming minimally-processed whole foods?
  • eating balanced meals that include lean protein, healthy fats, smart carbs and colorful veggies?

If possible, try to spend some time on these practices before diving into any of the fasting schedules mentioned in this chapter.

Factor #2: Have they fasted before? If so, how did it go?

Consider asking: What experiences have you had with fasting schedules or meal skipping?

Factor #3: What kind of exercise are they doing? And how often are they doing it?

Factor #4: Whats their lifestyle like?

Two words that can reign in overzealous clients

Snacks Treats And Drinks Allowance On The Plan

Pin on All Things Pruvit

Depending on your daily maintenance calories you could have calories spare for extra foods and drinks.

For example Rebecca, a 41 year old female of average height and average weight who works in an office , would require 1832 calories to maintain her current weight.

Therefore she would have 232 spare calories to eat or drink each day:

  • 3 cups of tea with sugar + 4 chocolate fingers = 224 calories
  • A couple of small glasses of dry white wine

Discover how many extra calories extra you personally would have, and how many calories are in your favourite foods and drinks with the wlr food diary – try it free now

Don’t Miss: Best Intermittent Fasting Diet Plan

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

/8 Intermitting Fasting Eating Plan

A lot of people start here and it is a great place to ease into it. Its simple you eat 8 hours a day and you technically don’t need to skip breakfast you can just push it back a couple hours usually and get away with 3 meals still.

Upsides This is more for those that have a long work day and need some flexibility. It is very sustainable especially for the long term benefits.

Downside you will need to eat very clean to get the benefits of this. You may want to add in 24-36 hours of fasting.

Example eating plan: 11am-7pm

11am: Scrambled eggs, bacon, and wheat toast

3:30pm: Chicken Salad with blue cheese dressing

6:30-7pm: Steak with some red potato fries

Don’t Miss: Can I Lose Weight With Just Intermittent Fasting

Other Dos And Donts Of Intermittent Fasting

Intermittent fasting is a safe and sustainable way to lose weight, improve health, and adopt a healthier lifestyle. Although this method is safe to follow for most adults, it is advisable that you speak to your general practitioner before attempting intermittent fasting.

This is especially important if you have underlying health conditions like diabetes, heart disease, eating disorders, low blood pressure, etc.

Intermittent fasting is not recommended for women who are breastfeeding, pregnant or trying to have a baby. If you experience adverse effects while fasting or have concerns about this regimen, then do consult your doctor.

As stated earlier, to experience the maximum benefits of this health plan, you must have a clear understanding of what is required of you with a mapped out action plan designed and customized by a certified nutritionist.

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Read Also: What Can I Have During Intermittent Fasting

Schedule #: Fasting 1

On this plan, you fast for a full 24 hours once or twice per week, eating sensibly the other days of the week.

What it involves

Its flexible: You can choose whichever 24 hours you want.

People who benefit

This is an advanced fasting schedule.

It works best for people whove tried either meal skipping or a one-day fasting experiment and thought, Gee, that was interesting. Lets see what happens if I push this a bit more.

Note that if youre not ready to fast one or two days a week, theres a nice half step. You can just fast for 24 hours occasionallysay, once a monthas a refresher to remind yourself that hunger is no big deal.

If you try it

  • Start with just one fasting day. Two fasting days can be stressful .
  • Take an honest look at the rest of your life. Fasting doesnt pair well with things like the sleep deprivation that comes from being a new parent or exhaustion from training for a marathon.
  • Train on your non-fasting days. This is especially important if youre exercising intensely.
  • On your non-fasting days, eat real food. Were talking plenty of lean protein, colorful veggies, healthy fats, and minimally processed carbs.
  • On your fasting days, practice radical self care. Relax. Drink plenty of water or tea. Wrap yourself in a cozy blanket. Breathe deeply and find comfort in ways that work for you.
  • Plan for how you will break your fast. Have food you feel good about eating ready to go. Take a few breaths before your first bite. Slow down and enjoy.

Intermittent Fasting Meal Plan Example: Is Intermittent Fasting Good For Weight Loss

Yes, it can be. As previously stated, it helps you eat at a calorie deficit and puts your body in ketosis, both factors that help you burn fat and lose weight.

In 2014, one study comparing the effects of intermittent fasting and daily calorie restriction saw that the people doing IF lost 4 to 7 percent of their waist circumference . The results from another study in 2016 showed that after 8 weeks, the participants doing the 16/8 intermittent fasting method lost more weight than those who didnt follow IF .

Also Check: Best Intermittent Fasting Plan For Maximum Weight Loss

How Long Before You See The Results Of Intermittent Fasting

You probably know this by now, but any diet takes time to show results. And intermittent fasting is no exception! However, a study shows that IF participants lost between 4.6% and 13.0% of their baseline body weight over 8 weeks to 1 year. Which is pretty significant!

For sure, those who exercised saw increased results over those who did not. Daily activity is good for you in many ways, so get out there and move!

Diet Plan: What Can You Eat And What Are The Benefits

Losing Weight

You may have heard wonders about the 5:2 diet, but have you heard of the 16:8 diet yet?

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The 16:8 diet plan is one of the most popular ways to get into intermittent fasting, with big names like Jennifer Aniston and Hugh Jackman swearing by it.

Similar to the 5:2 diet plan – but not as restrictive – the 16:8 has been praised as a diet that works fast . Weve spoken to the experts to find out how it works and how you can use the diet in a healthy way, without risking extreme weight loss .

Clinical nutritionist Suzie Sawyer says this style of eating is very different to most of the other diets out there, and that’s why it works. “Intermittent fasting works by increasing the period when your body has burned through the calories eaten during your last meal and begins burning fat,” she explains. “If you are someone who eats three meals a day, plus snacks, and you don’t exercise much, then every time you eat, you are running on those calories and not burning your fat stores.”

Also Check: What Can I Eat During Fasting In Intermittent Fasting

Intermittent Fasting Sample Meal Plan

A sample intermittent fasting meal plan for two during the 5:2 schedule could have: When using fasting to lose weight, you will eat all of your meals in a 6-8 hour eating window. This is best accomplished by going 5-6 hours upon waking before.

Intermittent Fasting Meal Plan For Athletes When planning meals for children, consider the childrens nutritional needs preferences and allergies the appearance and cost of foods and the time and skill of the meal preparer, recommends Thomas Ive tried many diets over the years without much success, so Im thinking about trying fasting, too. Is intermittent fasting a healthy way to lose

The Warrior Diet plan involves fasting for 20 hours during the day followed by overeating in a 4-hour window at night. For example, you may set your feeding.

Heres an idea of what a 16/8 intermittent fasting keto meal plan would look like. 5-7am: Coffee/tea with no cream or sweetener. 12pm : Bulletproof coffee, scrambled eggs with veggies, bacon, and avocado. 2pm : Lemon-butter salmon with side salad. 4pm : String cheese.

With this plan, you eat your normal 3 meals per day, and then occasionally pick a day to skip breakfast and lunch the next day. WHAT YOULL FIND INSIDE THE eBOOK. The eBook, 25 page, easy to understand, in-depth, how-to guide to intermittent fasting. The Meal Plan, a 1-week meal plan for one, all meals for 7 days. The Shopping List, 1 printable,

Sample Meal Plans Day 1 Lunch.

In other words, sticking to three meals.

The Exercise You Can Do In Intermittent Fasting

  • When you do Cardio workout then it targets the fat stored in the body.
  • High-intensity interval training can have a great impact on lean body mass and fat storage.
  • You must avoid exercise before going to bed as it can disturb your sleep.
  • Before a workout, have a cup of coffee or green tea an hour ago. It will boost metabolism and help in weight loss.

Don’t Miss: What Can You Consume While Intermittent Fasting

Rice Cakes With Cottage Cheese And Tomato 61 Calories


  • 1 tbsp of cottage cheese ,
  • 2 slices medium tomato


On the rice cake put 1 tbsp of cottage cheese and 2 slices of tomato. Can add torn pieces of basil on top or sprinkle some cracked pepper.

Calories: Total = 61 calories

  • chili flakes or fresh chili
  • coriander chopped up finely
  • 1/4 tsp. garlic powder
  • 1 tsp. coconut oil
  • tamari/soy sauce


  • Place 2 lettuce bowl-shaped leaves on a plate and put aside.
  • Place onion in a pan with coconut oil and cook over a medium heat until lightly browned.
  • Add turkey mince, mushrooms, garlic powder & chili. Cook until turkey mince is cooked and lightly browned.
  • Turn off the heat and let the mince sit for a few minutes to cool down slightly. Mix through chopped coriander and squeeze over the lemon juice.
  • Add the cherry tomatoes.
  • Divide the turkey mixture evenly between the two lettuce bowls and serve.
  • Calories: Total = 229 calories

    Serves: 1


    If you are on the lookout for more ideas and inspiration, click here for another fasting day meal plan.

    If you need more information about the 5:2 diet why not join our 4-week challenge and be supported on your journey. Click the image below to check it out and for immediate access

    Intermittent Fasting 20/4 Aka Warrior Diet

    Intermittent Fasting Meal Plan | FULL DAY IF Meal Plan (What I Eat)

    How: Fast for 20 h and Eat for 4h

    In contrast to other methods, while following the 20/4 Intermittent Fasting Schedule, you are allowed to eat some raw fruits and vegetables, and some lean protein during the 20 hr fast period.

    This fasting schedule is based on the idea that our ancestors spent their days hunting and gathering and would then feast at night. Therefore the 4-hour eating window shall be in the evening and you should follow a special order of eating specific food groups: starting with vegetables, proteins and fat, and eating carbs only if you are still hungry.

    To read more about this type of fasting take a look at The Warrior Diet: All About Intermittent Fasting 20/4.

    You May Like: Best Free App For Fasting

    Low Calorie High Protein Foods

    As were easing into Intermittent Fasting, were focusing on low-calorie, high-protein foods that keep us full and take longer to digest. Im using hard-boiled eggs and cheese sticks in this plan because they are both under 100 calories with around 5 and 6 grams of protein, so theyre good choices for a quick snack if youre hungry.

    They are also convenient to take on the go, so youre never without something to eat when youre hungry.

    Hard-boiled eggs are pretty self-explanatory. By cheese sticks, I mean a cheese snack, similar to this.

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