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Typical Intermittent Fasting Meal Plan

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Wild Cajun Spiced Salmon

Intermittent Fasting Meal Plan + Foods to Eat

Total time: 30 minutes | Servings: 4


  • 4 medium tomatoes, diced


  • Preheat the oven to 375°F. Place the salmon in a baking dish. In a small bowl, mix the taco seasoning with ½ cup water. Pour the mixture over the salmon and bake until opaque throughout, 12 to 15 minutes.
  • Meanwhile, in a food processor , pulse the cauliflower and broccoli until finely chopped and riced.
  • In a large skillet on medium, heat the oil. Add the cauliflower and broccoli, sprinkle with garlic powder, and cook, tossing until just tender, 5 to 6 minutes.
  • Serve salmon on top of rice and top with tomatoes.
  • Per serving: 408 calories, 42 g protein, 9 g carbs , 23 g fat

    How Much Weight Can You Lose On The 16/8 Diet

    If youre fasting 16 hours a day its important to match fasting with healthy eating and exercise. If you follow this, there is a typical weight loss of around 7 to 11 pounds over a ten-week period.

    According to a review published in Molecular and Cellular Endocrinology, someone weighing just over 90 kg would lose 5% of their total body weight in the ten-week period.

    On the other hand, some studies have demonstrated that theres no difference between people who do intermittent fasting compared to those who count calories and cut back.

    16/8 intermittent fasting method can help you to lose weight, but you must know that losing weight is not something that comes by following one diet or not eating some kind of food. To lose weight you should change your lifestyle.

    Changing what you eat, more exercise, less stress. It is not so simple, but yes 16/8 fasting can definitely help you with your weight loss goals.

    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.

    Recommended Reading: Is Fasting Good For Fat Loss

    Is Not For Everybody

    Like any dietary protocol, intermittent fasting is not an eating plan that suits everyone. As the 20:4 requires extended calorie restriction, it is recommended you speak with a trusted health practitioner before starting the plan.

    The diet is not recommended for:

    • Pregnancy and breastfeeding women
    • Individuals under 18 years old
    • If youre underweight or have a history of an eating disorder

    If you have a pre-existing medical condition such as insulin resistance or type 2 diabetes or are taking medications, it is strongly recommended you consult your general practitioner before considering the Warrier.

    What Is Intermittent Fasting How Does 1: 8 Intermittent Fasting Work

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    7 Day Intermittent fasting diet meal plan All about the IF diet

    The Intermittent fasting diet meal plan offers a time-restricted eating pattern.

    So, how does this work? It recommends consuming food for only 8 hours of the day and avoiding food for the remaining 16 hours.

    Some studies suggest that this method works by supporting the bodys internal clock, the circadian rhythm.

    The easiest way to follow the diet is to incorporate this 16-hour fasting period into the time you sleep.

    You can make the interval period coincide with the time of the day when you are active.

    However, stopping eating 2-3 hours before going to sleep will be beneficial for your health, quality sleep, and weight loss.

    So, should nothing be consumed in this 16-hour fasting period? Of course not. You still need to drink lots of water.

    Apart from that, you can drink as much tea as you want .

    Also, you can drink unsweetened coffee. But thats all. You cannot consume anything that is not zero in calories.

    In addition, supplementing this diet with light exercises will always give better results and will bring you the result you dreamed of faster.

    This applies to every diet you follow. Now lets look at how we should eat in the intermittent fasting diet meal plan day by day.

    According to ClevelandbLab intermittent fasting also helps lower blood sugar levels.

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    Intermittent Fasting Meal Plan

    Learn the secrets to building an intermittent fasting meal plan thats easy to follow and that supports your health goals.

    In this post, I share everything you need to know to build your own or keep reading to print a done-for-you intermittent fasting meal plan pdf.

    The best way to achieve your health goals is to have a plan to get there and, if youre practicing intermittent fasting and want to eat healthier meals or lose weight, having a meal plan is the best way to get there.

    There are 3 elements that any meal plan should have it must be easy to follow, it must be kept simple and organized, and must have delicious foods that can be made quickly with easy-to-find ingredients.

    Ill share more on how to do this yourself below but if reading that is overwhelming or are new to intermittent fasting, check out my Intermittent Fasting eBook.

    Intermittent Fasting Book + Meal Plan

    Everything you need to jumpstart your intermittent fasting journey: full eBook, meal plan, plus recipes!

    Fasting Meal Plan Sample

    Are you interested in trying the 16:8 diet?

    Below is a 7-day meal plan that has everything you need to get started. Each day consists of lunch and dinner with snacking between meals.


    • Meal #1: Avocado chicken salad
    • Snack #2: Handful of mixed nuts with apricot slices
    • Meal #3: Macadamia basil pesto pasta
    • Snack #4: Glass of red wine and cheese


    • Meal #1: Vegan chickpea salad
    • Snack #2: Apple slices with peanut butter
    • Meal #3: Teriyaki chicken and cauliflower rice
    • Snack #4: Mixed berries with coconut cream


    • Meal #3: Asian fried noodles
    • Snack #4: Two chocolate chip cookies and a glass of milk


    • Meal #1: Broccoli tofu salad with quinoa
    • Snack #2: Piece of dark chocolate and bowl of mixed berries
    • Meal #3: Seared salmon with brown rice and parmesan-kale salad
    • Snack #4: Baked apple with cinnamon


    • Meal #1: Turkey chili with cornbread
    • Snack #2: Organic edamame and almond slices
    • Meal #3: Grilled shrimp served with corn and black bean salsa
    • Snack #4: Fruit salad with walnuts


    • Meal #1: Grilled salmon with brown rice and mixed greens
    • Snack #2: Greek yogurt topped with raspberries
    • Meal #3: Mexican tempeh quinoa salad
    • Snack # 4: Watermelon slices sprinkled with sea salt


    • Meal #1: Sprouts, chicken, and quinoa Buddha bowl
    • Snack #2: Hummus and pita with raw veggie sticks
    • Meal #3: Hearty chicken tortilla soup with garlic bread
    • Snack #4: Banana slices dipped in dark chocolate

    Also Check: What Can I Drink Intermittent Fasting

    Meal Plan Template #3 3 Meals A Day When Working Out In The Evening/night

    Meal One:

    Super shake .

    1-2 palms of protein

    0.5-2 cupped handfuls of carbohydrates

    1-2 fistfuls of vegetables if you have eggs

    1-2 thumbs of fat

    Meal Two:

    1-2 palms of protein

    0.5-2 cupped handfuls of carbohydrates

    1-2 fistfuls of vegetables

    1-2 thumbs of fat


    2 scoops of branched-chain amino acids with 16-24 ounces of water, or 20-40 grams of whey protein. For added muscle gains, include carbohydrate protocol in Workout Nutrition section of the book.

    Meal Three/Post Workout

    Super shake . If you want to see more on how to make super shakes, you can check out my blog here.

    You could also follow the protocols in the Workout Nutrition section in the book.

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

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

    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: What Supplements To Take While Fasting

    Benefits Of Intermittent Fasting

    Research has found intermittent fasting beneficial in reducing insulin levels, increasing insulin sensitivity, decreasing inflammation, improving blood lipid profiles and supporting long-term weight loss.

    The health benefits of intermittent fasting have been observed in both men and women. However, men have shown to respond exceptionally well, and seem to have a more significant response in terms of weight loss and health outcomes than women. The difference in responsiveness is primarily due to the hormonal and chemical differences between men and women.

    While multiple factors need to be considered when it comes to weight loss, what a successful loss ultimately boils down to is creating a calorie deficit. A calorie deficit means that you are expending more calories than you are consuming. Despite how simple it sounds, many people find it incredibly hard to restrict food intake to ensure a deficit, making it impossible for some people to lose weight and keep it off for good.

    Image: iStock

    Does Your Body Burn Fat Or Muscle First When Fasting

    Both, mostly fat. Many, many studies have been done on this. In the first day of a fast there is a small, small amount of muscle burn along with the fat.

    Then your body will dump human growth hormone, which stops the burning of muscle. It does that to conserve muscle.

    Think about it. We have gone through fasting periods naturally as part of our evolution. There wasnt always a 7-11 nearby. If the body was designed to burn muscle during a fast we wouldnt have the energy to go out and find more food.

    The end result of that extinction.

    So instead we use fat as our long term energy storage and emergency energy supply.

    This is why fasting is so great. Its the best way to tap into our fat stores and burn them away. Combined with a compliant meal plan and youre ready to light that fat on fire.

    For more on why fasting burns fat, not muscle, see Dr. Fungs response here.

    Read Also: Fasting And Prayer Scriptures For Breakthrough

    Circadian Rhythm Or 16/8 Fasting

    When it comes to losing weight, there are healthy and unhealthy paths. The Circadian Rhythm or 16/8 Fasting is when you eat solely during an 8-10 hour window each day. The rest of the time you refrain from meals and caloric beverages, but you can drink non-caloric, non-alcoholic drinks, including low-sugar coffee and tea.

    Fitness expert and early promoter of intermittent fasting, Martin Berkhan called this diet, The Leangains Protocol.

    Does Sleeping Count As Hours Toward The Fast

    Pin on Fitness

    Yes. For example, if you have a protein shake right before bed, then wake up eight hours later, you’re already eight hours into your fast with only eight more to reach your goal of 16.

    If you have a protein shake right before bed, then wake up eight hours later, you’re already eight hours into your fast with only eight more to reach your goal of 16.

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    Is Intermittent Fasting Safe And Healthy

    Yes, intermittent fasting does havea lot of benefits. We talk about them in our 21-Day Intermittent Fasting Challenge a lot.

    In general, Intermittent Fasting is safe for most people, but you have to know the risks too.

    It is also a good time to say that this article should and does not intend to replace advice from your doctor and you should always consult your physician before planning any fasting and especially extended fasting .

    Now that we made it clear, here are some of the cases that does not go well with intermittent fasting:

    • if you have a diabetes
    • if you take medications for blood pressure or heart disease
    • if you are pregnant or breastfeeding
    • if you have a history of disordered eating
    • if you dont sleep well
    • if you are under 18 years old

    Also, you should be a lot more careful if you are practicing extended fasting, which depending on the source you follow will be continuous fasting for either anything more than 24, 48 or 72 hours. There is a general consensus that any fasts longer than 72 hours should be done under strict medical supervision.

    Making Weight Loss Easier

    Intermittent fasting can change the function of hormones, cells and genes, Sawyer says. “Changes in hormone levels makes stored body fat more accessible and initiates important cellular repair processes. When you fast, insulin levels drop, and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.”

    Read Also: Lose Body Fat Intermittent Fasting

    My Final Appoint About How To Do Intermittent Fasting Properly

    I hope this article helped you know what you can have and what you should skip during fasting period and before I go, I will share two important tips of facts that you wont find anywhere else.

    First is about having multivitamins or vitamin supplements during your eating window. Normally, these tablets or capsules contain a sugary coating on them, and none of these brands mention how many calories do these supplements carry. So its always safe to consume them during the eating window not fasting.

    Second, is herbal tea teas like mint tea, hibiscus tea, chamomile tea, etc. These teas can be consumed, but avoid teas which have fruit infusions like berry tea, apple tea, peach tea, etc.

    So these were my tips and information on IF, and i hope all your doubts are clear now and you got a clarity on how to follow If in a better way. Personally, IF is my favorite, I did it continuously for nine months and it gave me great results.

    My Thoughts On Meal Plans For Fat Loss

    18/6 Intermittent Fasting Meal Plan

    Towards the start of my 10 years experience working as a fat loss and fitness coach, I believed that meal plans were a great way to help people lose weight.

    Now that I have more understanding about what it takes to create long-term behavioral change, my views have changed.

    Meal plans can be a useful tool to help people lose weight in the short term, but not in the long term.

    Ultimately, the best diet someone should adopt, is the one that they are already on.

    It is my goal as an effective fat loss coach, to help my clients lose weight, without changing too much in their lives.

    The bigger the changes, the less likely they are to be sustained.

    I now focus on developing habits and behaviours with my one-on-one coaching clients, which can be sustained in the long term.

    Meal plans can be great for recipe inspiration and developing good cooking skills but dont depend on them in the long term.

    Recommended Reading: What Can You Drink When Intermittent Fasting

    How Does Intermitten Fasting Enhance Fat Burning

    One of the key mechanisms in fasting-induced fat loss has to do with an increase in the activity of genes that up the number of calories the body uses and the amount of fat it burns.

    When you fast, your body turns on genes that encode for certain uncoupling proteins and enzymes that increase fat oxidationâmeaning it turns on the body’s fat-burning mechanisms. In other words, you may use more calories as a fuel source during the fasted state, which can aid your weight-loss efforts.

    Are You Looking To Start A Mediterranean Diet Plan Or Mediterranean Diet Meal Plan

    If so, you should highly consider ModifyHealth. ModifyHealth is a Mediterranean diet meal delivery service that provides fresh, home-delivered meals and optional dietitian coaching and support. Their Mediterranean meal delivery makes getting started very easy and also helps people stay on track. They make Mediterranean diet food delivery easy – you can simply heat and eat in 2 minutes or less. To learn more, visit

    Dr. Janet is a nationally recognized expert in the field of health, wellness and cardiovascular disease prevention and is frequently sought after by the media as a trusted source of nutrition and fitness information. Janet holds master’s degrees in both nutrition and exercise physiology and a doctorate in exercise physiology.

    • American College of Sports Medicine
    • National Strength and Conditioning Association
    • Wellcoaches, Inc.

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    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 .

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