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Meal Ideas For Intermittent Fasting

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Pork Chops With Bloody Mary Tomato Salad

Intermittent Fasting Meal Plan + Foods to Eat

Total time: 25 minutes | Servings: 4

Ingredients:

  • ¼ cup finely chopped flat-leaf parsley
  • 1 small head green-leaf lettuce, leaves torn

Directions:

  • Heat grill to medium high. In a large bowl, whisk together the oil, vinegar, Worcestershire sauce, horseradish, Tabasco, celery seeds, and ¼ tsp salt. Toss with the tomatoes, celery, and onion.
  • Season the pork chops with ½ tsp each salt and pepper and grill until golden brown and just cooked through, 5 to 7 minutes per side.
  • Fold the parsley into the tomatoes and serve over pork and greens. Eat with mashed cauliflower or potatoes.
  • Per serving: 400 calories, 39 g protein, 8 g carbs , 23 g fat

    What Is 16/8 Intermittent Fasting

    The practice of 16/8 intermittent fasting involves limiting your intake of foods and calorie-containing beverages to a set window of 8 hours per day. You abstain from food for the remaining 16 hours, though youre still allowed to drink water and other no-calorie beverages, like plain coffee or tea.

    You can repeat this cycle as frequently as youd like from just once or twice per week to every day, depending on your preference.

    The popularity of this fasting method has grown widely among those looking to lose weight and burn fat. 16/8 intermittent fasting is also believed to improve blood sugar control and enhance longevity.

    While other diets often set strict rules, 16/8 intermittent fasting is easy to follow and may provide measurable results with minimal disruption to your diet. Its generally considered less restrictive and more flexible than many other diets and works with most lifestyles.

    Summary

    With 16/8 intermittent fasting, you restrict your food intake to an 8-hour window and fast for the remaining 16 hours. This practice may support weight loss, improve blood sugar, and increase longevity.

    It is simple, safe, and sustainable to do 16/8 intermittent fasting.

    How To Schedule Meals When You Are Intermittent Fasting

    While the idea of fasting can be overwhelming, especially if you haven’t done it before, intermittent fasting can actually be a lot easier than many other types of eating plans.

    Once you start your intermittent fasting journey, you’ll most likely find that you feel fuller longer and can keep the meals you do eat very simple.

    There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day.

    The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey.

    Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there.

    Also Check: Facts About Fasting For Weight Loss

    Meal Ideas For 1: 8 Faster

    One step up on the scale of intermittent fasting schedule types, the 16:8 method has a shorter eating window for your daily calorie intake. With this plan, you fast for 16 hours and only eat during the remaining 8 hours of the day.

    For example, your eating plan might follow something like this with 16:8 feeding yourself between 10 a.m. to 6 p.m., noon to 8 p.m., or 1 p.m. to 9 p.m.

    Essentially, this eating pattern tends to function like a work shift, depending on what meals you want to eat and when.

    The 16:8 schedule is great for those already familiar with intermittent fasting and who want to improve cognitive and cardiovascular health and shed any excess weight gain, all while eating a healthy diet.

    A sample intermittent fasting meal plan for two as 16:8 fasters might include these dishes:

    • Meal One Scrambled Eggs on Toast .
    • Meal Two Quinoa with Chickpeas and Feta .
    • Meal Three Chicken and Cabbage .

    Watch The Calories For Faster Weight Loss

    Intermittent Fasting Keto Meals

    If I eat as I describe above, I lose weight. I lose weight easier and faster than I ever have a couple of pounds a week. Thats a powerful amount of weight loss over time for what is not a difficult program to implement, in my opinion. However, when you have a whole bunch of weight to lose, you may want to step it up just a bit. What I have done for myself is I go through periods of trying to lose faster by cutting my calories in my one hour window, usually every few days or so. If youve followed my story you know Ive also fasted completely, cutting calories back to nothing for multiple days and, as you might guess, you will lose weight like crazy with that model. However, you might consider instead cutting back every three or four days just to shake things up a bit.

    If you eat a low calorie ketogenic diet anyway, the main calories you are going to cut will be the fat youve been eating. Youre not going to dress your salad in a bunch of mayonnaise or olive oil, youre not going to sauté your broccoli in much oil, and you will be hunting for lean meats like chicken breast and shrimp. This is where you need to get creative with your cooking and be very mindful of any fats you are adding. I have some extremely slick recipes in this regard that I will work on getting on this website for you: Intermittent fasting meal ideas are coming your way!

    Read Also: How Much To Eat During Intermittent Fasting

    Chicken With Fried Cauliflower Rice

    Total time: 35 minutes | Servings: 4

    Ingredients:

    • Kosher salt and pepper

    Directions:

  • In a large, deep skillet over medium-high, heat 1 tbsp oil. Add the chicken and cook until golden brown, 3 to 4 minutes per side. Transfer to a cutting board and let rest for 6 minutes before slicing. Add remaining 1 tbsp oil to the skillet. Add the eggs and scramble until just set, 1 to 2 minutes transfer to a bowl.
  • To the skillet, add the bell pepper, carrot, and onion and cook, stirring often until just tender, 4 to 5 minutes. Stir in the garlic and cook, 1 minute. Toss with scallions and peas.
  • Add the cauliflower, soy sauce, rice vinegar, salt and pepper and toss to combine. Then let the cauliflower sit, without stirring, until beginning to brown, 2 to 3 minutes. Toss with the sliced chicken and eggs.
  • Per serving: 427 calories, 45 g protein, 25 g carbs , 16 g fat

    Keeping The Hangry Mornings Under Control

    The hardest part of fasting in fact switching to any new diet or healthy eating plan is keeping those hunger cravings at bay. Especially if you have been habitually eating and snacking at certain times of day you will want to create distractions for yourself. At the times when you think the hunger might hit and your mind is wandering to the fridge, can you go for a walk? Read a book? Call a friend? Any little side hobbies you can think of to keep the hunger at bay.

    You May Like: How To Do Intermittent Fasting Correctly

    How Does The 1: 8 Diet Work

    The 16:8 diet works on an hourly basis, so each day you eat within an 8-hour time frame and then fast for the remaining 16 hours. This works for weight loss as it “helps you eat fewer calories while boosting metabolism slightly,” says Sawyer.

    She adds, “It’s a very effective tool to lose weight and visceral fat. After hours without food, the body exhausts its sugar stores and starts burning fat – sometimes referred to as ‘metabolic switching’.”

    Research has shown this switch is a natural process that happens when the body runs out of energy from food. The body changes its energy source from glucose that’s stored in the liver to ketones, which are stored in fat cells. While the body is getting its energy from glucose it’s maintaining or gaining weight, but when the switch happens weight is lost.

    Calorie-restricted diets like the Fast 800 work in a similar way. So what’s special about the 16:8 diet?

    Meal Ideas For Intermittent Fasting

    500 Calorie Meal Ideas (Alternate Day Intermittent Fasting)

    Overwhelmed by the number of exercise tips and trends out there? Wondering why the weight isnt coming off no matter how hard you work out? If youre frustrated by your inability to get fit, the problem might not be what youre doing at the gym so much as what youre doing in the kitchen.

    Intermittent fasting, or IF, has been gaining popularity in recent years, but the dietary strategy is hardly new. In fact, fasting is an age-old practice and one thats been embraced by everyone from fitness fanatics to religious devotees. With this eating strategy, practitioners alternate between periods of fasting and periods of eating normally. Studies show that fasting can have a positive impact on health, provided that followers plan their meals effectively.

    How IF Improves Health

    Research shows that intermittent fasting, when practiced safely and correctly, can have a profound effect on health. According to a study from the journal Research in Endocrinology, IF can result in a host of perks, such as weight loss, enhanced metabolic health, and even extended lifespan. Further, practicing IF may reduce your risk of suffering from strokes and coronary artery disease. However, following a fasting protocol is essential if you want to enjoy the diet plans many health benefits.

    Meal Planning on IF
    Option No. 1

    First Meal: A healthy smoothie that contains fruit, leafy greens, protein, ice, and water.

    Snack: An apple and cheddar cheese.

    Option No. 2

    Don’t Miss: What Is The Proper Way To Do Intermittent Fasting

    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.

    Coffee During Intermittent Fasting

    While black coffee is permitted during IF, a popular way to break the fast is with Bulletproof Coffee. Its made with high-quality coffee, grass-fed butter, and MCT oil for a brain-boosting beverage that gives you energy and an excellent source of healthy fats.

    You may be thinking- hold up! Whats MCT oil?? Butter in coffee?? Yes, its not your typical first cup, so lets discuss the benefits of Bullet Proof Coffee:

    First, MCT oil, better known as brain octane oil, is a caprylic fatty acid-containing antibacterial and anti-inflammatory properties. You can find it in coconut oil, but Brain Octane oil is 18 times stronger!

    Related: Benefits of MCT Oil for Women

    When it comes to butter, grass-fed is the best choice. Its higher in Omega-3s, beta carotene, vitamins, and it tastes better. It also gives the coffee a creamy, golden texture and taste after my first sip, I was sold.

    In it, youll get a full 1-week meal plan so you know exactly what foods to enjoy during your eating windows, every day of the week. Learn more here and purchase the book here.

    Don’t Miss: Does Fasting Really Help You Lose Weight

    How Long Does It Take To Notice Results From Fasting

    Everyone who wants to lose weight likely also wants to see the results. And with intermittent fasting, its no different.

    Given the safe amount of weight to lose per week is one to two pounds, many people see a significant change from fasting around four to six weeks. Thats because the body has shed most of its water weight, and has started to burn fat.

    But once you lose about ten pounds, likely within eight weeks, thats when many dieters notice a tangible difference and because ten pounds is a full pant size, such successful weight loss is seen in inches around the waist and other problem areas!

    Branch Chain Amino Acid Supplement

    20+ Inspiration Intermittent Fasting 168 Meal Plan

    A final IF-approved supplement is the BCAA. While this muscle-building aid is most beneficial for the individual who enjoys fasted cardio or hard workouts at the crack of dawn, it can be consumed all throughout the day to prevent the body from going into a catabolic state and preserve lean muscle mass. Note: If you choose to follow a vegan diet pattern, this supplement may be off-limits, as most are sourced from duck feathers.

    Read Also: What Intermittent Fasting Works Best

    Omad Meals: The Takeaway

    Eating one meal a day is a huge departure from the standard American diet of 3 meals plus snacks in between. For many people starting out this makes it difficult to figure out what to eat on OMAD.

    At first, it can feel daunting to try and fit around 2000 calories into a single meal. However, if you focus your OMAD meals on nutrient dense animal foods, supplemented with low toxin fruits and veggies, youll both meet your caloric need and provide your body with an abundance of vital nutrients.

    How To Successfully Do The : 4 Intermittent Fast

    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 window at 6:00 pm to 10:00 pm. During this time you can eat as much as you want with an emphasis on unprocessed, organic whole foods particularly those high in dietary fats and protein.

    After 10:00 pm, you fast or eat very small portions of specific foods such as raw fruit and vegetables until 6:00 pm the next day. Its important youre eating as fewer calories as possible during this time.

    The method is best suited for people who have tried intermittent fasting before or who already consume a low-carb/ketogenic diet.

    Hofmekler recommends you follow a three-week, three-phase plan initially before starting the Warrior Diet. This helps the body adapt to the eating and fasting schedule and become accustomed to using body fat as energy. This three-week introduction includes:

  • Phase 1 Detox4-hour evening eating period: consume salad with a dressing and a large or a couple of smaller meals of plant protein, whole grains, cheese and cooked vegetables.20-hour fast: consume vegetable juices, bone broth, yoghurt, cottage cheese, hard-boiled eggs, raw fruit and raw vegetables. Black coffee, tea, water and small portions of milk can be consumed during the fasting period.
  • Once you have completed the three-phase diet, it is recommended you start it again before following the 20:4 guidelines.

    You May Like: How To 16 8 Intermittent Fasting

    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.

    Summary

    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.

    Summary

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

    Intermittent Fasting Meal Plan

    Intermittent Fasting Whole Foods Grocery Haul [+ Week of Meal Ideas!]

    Now that you know the basics of intermittent fasting, lets move on to meal planning. As mentioned before, one of the great things about intermittent fasting is that there are no hard and fast rules about what you can and cannot eat. However, a few guidelines can help make your transition to this way of eating a bit easier.

    First and foremost, its important to ensure that youre getting enough protein and healthy fats through your meals. These nutrients will help keep you full and satiated throughout the day so youre not tempted to snack between meals.

    Intermittent Fasting Meal Plan

    Additionally, include plenty of fresh fruits and vegetables in your diet. Not only are they packed with essential vitamins and minerals, but theyll also help fill you up without adding a lot of extra calories to your diet.

    Finally, dont forget about healthy carbohydrates like whole grain bread and pasta they can also play an important role in helping you stick to your intermittent fasting plan by providing lasting energy throughout the day.

    Pro Tip

    If youre thinking about giving intermittent fasting a try, then meal planning will be an important part of your success. Fortunately, its not as difficult as it might look. By following the tips above and incorporating plenty of protein-rich foods, healthy fats, and fresh fruits and vegetables into your diet, youll be on your way to enjoying all the benefits this healthy way of eating has to offer.

    Also Check: Weight Loss In Intermittent Fasting

    Meal Plans For Fasters On : 2 Diet

    Essentially a type of alternate-day fasting, the 5:2 diet involves eating normally for five days, and using calorie restriction for two non-consecutive days of the week.

    During your fasting days, you should not exceed 500-600 calories, which are typically split by eating 2 meals a day.

    When you eat your two meals during this fasting diet doesnt matter as much, so long as you stay beneath the calorie limit. But many people find it better to eat in the late morning and again in the evening to keep feeling full for longer.

    This is a great intermittent fasting meal plan for people with busy schedules who dont have many days to devote to fasting. Instead, by alternate-day fasting, you can tailor this fasting meal plan to your lifestyle, and still lose weight by doing so.

    A sample intermittent fasting meal plan for two during the 5:2 schedule could have:

    • Meal One Wrap with Feta Cheese and Olives .
    • Meal Two Creamy Pesto Chicken .

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