Intermittent Fasting Meal Plan Example: What I Eat To Get Lean
Ive been following the 16/8 intermittent fasting model for several years now.
Though I follow the fasting hours looser than I did at the beginning, its made losing weight or cutting extraordinarily easy when thats my goal. Plus, the health benefits are well-documented by now.
But some people get confused about what they can eat and when while fasting.
So heres an intermittent fasting meal plan example: exactly what I eat during the eating window on a typical day to drop fat and lose weight:
On my meal plan, I wake up around 730am and break my fast around 1pm.
Ill usually start with a light but filling lunch a high-protein sandwich on wheat bread and an apple, for example. Sometime in the afternoon Ill get another shot of protein with a low-calorie protein bar or a cup of Greek yogurt.
Then I have a large dinner, somewhere around 1000 calories, and a small sweet treat before bed.
Heres a closer look at what I eat in a day during fasting and how you can build your own intermittent fasting meal plan.
Dinner: Salmon & Veggies At : 30 Pm
Salmon is an excellent source of omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants.
Salmon is one of my personal favorites for its taste and nutrient density, and you can select any wild-caught seafood of your choice.
Serve alongside some of your favorite vegetables roasted in coconut oil, and you have a quick and easy superfood meal.
- 4 cloves garlic, finely diced
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 .
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.
TODAYS TASK: 13 h Fast | 11 h Eat
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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.
Abu Dhabi To Get Its Own Michelin Guide
DUBAI: The Michelin Guide is coming to Abu Dhabi, it was confirmed on Tuesday night in the UAEs capital.
The awards ceremony is slated to happen in November, hot on the heels of Dubais first-ever Michelin Guide that was unveiled in June.
In Dubai, 11 eateries earned the coveted stars with 9 spots earning one star and two restaurants earning two stars.
The Dubai list included the worlds first unlicensed restaurant to be awarded a Michelin star and one of the rare Indian eateries to get a nod.
One star went to Al-Muntaha, 11 Woodfire, Armani/Ristorante, Hakkasan, Hoseki, Ossiano, Tasca by Jose Avillez, Torno Subito and Tresind Studio.
Meanwhile Il Ristorante – Niko Romito, with its Italian fare, and French cuisine-based Stay by Yannick Alleno received two stars.
No restaurants received the extremely rare three star award.
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Intermittent Fasting For Weight Loss
Intermittent fasting is a diet that goes against a commonly held view over the years that in order to lose weight you must eat little and often, and especially don’t skip your breakfast. If you’re interested in getting to know more about it, here are some basic things you should know about this increasingly popular dietary approach.
How To Not Break Your Fast In The Morning
You will notice that I include coconut milk in my morning coffee. Most fasting experts would tell you that any type of calories will break your fast and that you need to take your coffee black. I have tested my blood glucose level before and after my coffee and it doesnt change, so I dont mind not sticking to this rule. When you eat, your blood glucose rises. Fasting helps improve your insulin sensitivity by reducing the need to produce insulin for a longer time each day when you are fasting. When your blood glucose doesnt rise, your body is not producing more insulin. You may also add ghee or MCT oil to your coffee.
Pm: Sweet Snack Or Dessert
I like to round out the day with something sweet.
Its a nice reward, and it makes it feel like youre not really dieting at all.
Sometimes Ill choose a high-protein sweet snack here, like a Greek yogurt , but Ill often just have a delicious dessert that helps keep me excited about the diet like:
- Peanut butter on graham crackers
The goal of this final snack is to a) round out my calorie goal for the day and b) get something in my stomach so Ill sleep well and not wake up too hungry.
If it can add a few grams of protein to my daily total, thats great.
Anything in the 100-400 calorie range, depending on what Ive eaten that day, will do.
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What You’ll Get In The Book:
- 40+ recipes for brunch and dinner
- Advice for how to not feel hangry
- Tips for how to do IF if you’re also following an intense workout routine
- A macronutrient breakdown to make sure each meal you make gives you energy and satiety
Ready to dive into an IF diet? Ahead, a seven-day meal plan preview from the new MH guide that you can follow to make sure your meals power you up and make the fasting period fly by. Mix and match these brunch and dinner recipes , and you’ll be an IF pro in a week.
Simple Intermittent Fasting Meal Plan Example Keto Diet
If you are looking to follow a more structured eating plan, then this intermittent fasting keto meal plan example could be the one for you. The keto diet has gained popularity in recent years not only for its possible benefits in treating and dealing with major illnesses such as cancer, diabetes, PCOS , and Alzheimers disease, but also for its results in relation to weight loss .
Does Fasting Benefit People Who Don’t Need To Lose Weight Or Who Have Reached Their Goal Weight
Yes, Varady said, citing one of her studies that found fasting helps maintain a healthy body weight lowers triglycerides, which is important for heart health helps decrease blood pressure and improves blood sugar regulation.
A review of research in humans and animals, published in 2019 in the New England Journal of Medicine, found intermittent fasting has “broad-spectrum benefits” for health problems including obesity, diabetes, heart disease, cancer and neurologic disorders.
The powerful health effects appear to come from the body flipping a “metabolic switch” during fasting or shifting away from using sugar as its main source of energy and instead converting fat for fuel when a person’s stomach is empty.
Seven Ways To Do Intermittent Fasting
There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.
Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again.
Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.
Each persons experience of intermittent fasting is individual, and different styles will suit different people.
In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on how to maintain this type of diet.
There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.
Simple Weekly Meal Plan For Intermittent Fasting
The intermittent fasting diet plan is a nutritional system that involves regular refusal to eat food for a certain period. One of the more popular intervals is the 16/8 schedule no food intake for 16 hours followed by 8 hours of healthy eating.
This kind of diet rule implies no breakfast, a hearty lunch, an afternoon snack, and an early dinner. Food is allowed only from noon to 8 pm. However, you can pick any eating window you like, following your daily routine.
The advantage of intermittent fasting is the normalization of metabolism and stable weight loss. If you need some tips to get started, then this article is for you. Lets dive into details together!
Can Intermittent Fasting Speed Up Your Metabolism
Many professionals support the fact that Intermittent Fasting can really help speed up your metabolism and help you increase your chances of achieving long-term weight loss. Studies have shown that one of the ways Intermittent Fasting can help you experience more weight loss is by increasing the amounts in which some hormones are produced, which are linked to fat burning.
What we all know is that prolonged periods without food will definitely cause your basic metabolic rate to drop in order for your body to be able to save energy. On the other hand though, studies have shown that short periods of fasting can actually help increase your metabolism. Therefore, Intermittent Fasting can truly help you out by giving your metabolic rate a little boost that can prove quite useful in your weight loss journey.
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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.
Remember, intermittent fasting does not necessarily mean calorie-controlled, so be sure to eat according to your personal caloric needs.
Breakfast Eaters Tend To Have Healthier Habits
Its true, many studies show that breakfast eaters tend to be healthier.
For example, they are less likely to be overweight/obese, and have a lower risk of several chronic diseases (
For this reason, many experts have claimed that breakfast must be good for you.
However, these studies are so-called observational studies, which can not demonstrate causation.
These studies show that people who eat breakfast are more likely to be healthier, but they can not prove that the breakfast itself caused it.
Chances are that breakfast eaters have other healthy lifestyle habits that can explain this.
For example, people who eat breakfast also tend to eat a healthier diet, with more fiber and micronutrients .
On the other hand, people who skip breakfast tend to smoke more, drink more alcohol and exercise less .
Perhaps these are the reasons that breakfast eaters are healthier, on average. It may not have anything to do with the breakfast itself.
In fact, higher quality studies called randomized controlled trials suggest that it doesnt really matter whether you eat or skip breakfast.
Breakfast eaters tend to be healthier and leaner than breakfast skippers. This may be due to the fact that breakfast eaters have other healthy lifestyle habits.
Read Also: Will Fasting Help Me Lose Weight
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Where We Are Going Today: The Waterfront Kitchen In Jeddah
- The restaurant serves one of the best black Angus T-bone and sirloin steaks, but an option not to be missed is the grilled tuna steaks
A visit to The Waterfront Kitchen in Jeddah is like boarding a luxury yacht serving up the most delicious food along with a lively ambiance and high-end service.
The restaurant is decorated in a modern and extravagant yacht style, and diners can enjoy an intimate evening with friends and family, relishing the eclectic flavors from the extensive menu.
The highly trained team of chefs is on board to create a wealth of dishes, from hearty bowls to healthy plates. The restaurant has an upper-deck style interior kitchen with live cooking stations.
It offers buffet options for breakfast and an a la carte menu for lunch and dinner.
Bringing global favorites to Jeddah at an affordable price, the breakfast menu includes classic American fare or a plate of eggs benedict or manakish , as well as a special selection of drinks, juices, fruits, cold meats and delicious baked goods.
Diners are spoilt for choice with cuisines from all over the world available for lunch and dinner.
For starters, diners have various options for salads but the must-try is crispy quinoa salad, torched yellowfin tuna tataki, or vegan tostadas. There are different pizza options cooked in the wooden oven. The pizza is made of specially fermented sourdough, which is prepared for more than 36 hours.
Do You Still Eat 3 Meals When Intermittent Fasting
Intermittent Fasting can still average to 3 meals a day when you do it mindfully. My first meal of the day is a combo of what Id call breakfast and lunch. Ive been making a breakfast burrito for this meal lately, and its so good.
And in the afternoon, Ill have a large snack. If you follow me on , you already know its pretty much the same meal every single day because I love it so much!
But dont worry, I appreciate variety, too! Check out this post on My Fave High Protein Snacks For Weight Loss.
And last but not least, Ill have a small dinner. Most likely another wrap because theyre so easy to put together and filling, too!
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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?.
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.
Also Check: Benefits Of Alternate Day Fasting