/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
Wild Cajun Spiced Salmon
Total time: 30 minutes | Servings: 4
Ingredients:
- 4 medium tomatoes, diced
Directions:
Per serving: 408 calories, 42 g protein, 9 g carbs , 23 g fat
Branch Chain Amino Acid Supplement
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.
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So What Is 1: 8 Intermittent Fasting Method
The 16:8 method is one of the most popular versions of intermittent fasting.
In the 16:8 method, you need to fast every day for 16 hours and consume meals only during the 8-hour eating window.
To make the 16-hour fasting period bearable, you can also align it with your sleep routine so that you spend most of the fasting period asleep.
Moreover, You can eat whatever you like during the eating period and are allowed to consume non-calorie beverages, water, tea, coffee, even during the fasting period.
Unlike other intermittent fasting methods like the warrior diet, where you can consume only one big meal/day or Spontaneous meal skipping, where you randomly skip meals, the 16:8 method is much easier to stick to.
Since you can eat anything anytime during the 8-hour eating window, and are spending a large portion of your fasting period asleep.
Am I Going To Feel Full If I Eat All My Calories In 8 Hours
The best part about having an intermittent fasting meal plan on hand is that you can include foods that will keep you satiated for long periods of time.
There are many days that I can barely eat everything I planned within my 8-hour window even though its still during my caloric limits.
If you start to get hungry during fasting hours and water isnt enough, check out my post on what to drink during intermittent fasting for other 0-calorie options.
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Modified Alternate Day Fasting
Modified alternate day fasting is very similar to normal alternate day fasting except individuals will have a small meal consisting of about 500 calories. You can choose to eat this meal at any time of the day, but most people tend to prefer to eat around dinner time.
This form of intermittent fasting is a great step into normal alternate day fasting. Itâll help you get used to going such a long time without eating without having to dive right in.
Even if you choose to never transition over into regular alternate day fasting, this is still a great form of fasting because the fasting window is so large-itâs similar to OMAD.
Here is an example of a modified alternate day fasting eating plan.
- 6pm : Zucchini noodles with red sauce, meatballs, and parmesan cheese with garlic bread and green beans
Can You Give Me An Example Of A Good Intermittent Fasting Meal Plan For 1500 1700 Or 1800 Calories
Of course!
I could tell you exact things to eat, but I think you can take any foods you love and make them fit into your intermittent fasting lifestyle.
A good rule of thumb is to take your daily calorie goal and split it up like this:
- 20% of calories to break the fast
- 60% of calories for dinner
- 20% of calories for dessert or before-bed snack
Remember, since youre skipping breakfast, you only have to make it a few hours after breaking the fast until its time for a big dinner feast.
You can alter the percentages a little bit as needed.
For example, I prefer to have a few more calories at lunch so I can eat a respectable meal with my wife and daughter, and fewer calories before bed.
Some people prefer a bigger dinner, or more snacks throughout the day.
Do what works for you. But in general, the goal is to have a large and filling dinner and split the rest of your calories as you see fit.
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Weight Loss And Fat Loss
Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism.
A 2017 study suggests that intermittent fasting leads to greater weight loss and fat loss in men with obesity than regular calorie restriction.
Research from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout.
In contrast, a 2017 study found very little difference in weight loss between participants who practiced intermittent fasting in the form of alternate-day fasting rather than 16:8 fasting and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group.
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How The : 2 Plan Works
- Each week you eat normally for 5 days plus 2 days fasting
- On normal days you should stick to the number of calories required to maintain your weight
- On fast days eat just a quarter of your daily maintenance calories.
- For most people, fast days will be around 500 to 800 calories.
- Fasting can be on any 2 days you choose, however, most people find it’s best not to fast on consecutive days.
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Safety And Side Effects
Intermittent fasting has been associated with a variety of promising science-baked perks, however, like most diets and regimens, it isn’t for everyone.
Experts recommend you ease into fasting and as always, speak with your doctor to determine the right plan for you.
If you are pregnant or breastfeeding, avoid fasting altogether as fasting promotes fat burning and fat is essential for pregnant women. It can also lead to reduced milk supply and inadequate nutrient intake for both mom and baby.
Additionally, if you have a history of an eating disorder, you should also avoid fasting as it can be triggering for anyone with a history of eating disorders.
According to board-certified internist Vincent M. Pedre, if you have gut issues, food sensitivities, sleep disturbances, anxiety, or chronic stress, fasting can sometimes trigger your fight-or-flight response, which may exacerbate these issues.
How To Get Started With Intermittent Fasting
Researchers who study sleep all agrees to get a minimum of 8 hours worth of rest. This automatically will give you an 8- hour fasting window.
It is generally suggested to avoid food for the first hour of waking up. Watch this to understand more.
Thus, beginners can just aim for a 12 hour fasting cycle by finishing the last meal 1-2 hours before going to bed and eating the first meal 1-2 hours after waking up. As you get more comfortable, aim for a 14- 16 hour fasting window and depending on your health goals, replace the dinner with a wholesome one- pot soup meal.
Besides this basic schedule, do not forget to include at least a 30-minute physical activity schedule, preferably during the daytime.
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How Does 18/6 Intermittent Fasting Help With Weight Loss
In an interview for Johns Hopkins Medicine, Mark Mattson, a neuroscientist who studied intermittent fasting for over twenty years, explains that not eating for a certain amount of time can help your body burn fat, among other benefits.
More specifically, 18/6 intermittent fasting results can be effective for weight loss because of something Mattson calls metabolic switching.
According to Mattson, metabolic switching occurs when your body exhausts its sugar stores during the hours without food. As a result, the body begins to burn fat, promoting weight loss.
Food for thought: Loading up on unhealthy processed, sugary, or fatty feasts will likely work against you. So whats the best 18/6 intermittent fasting meal plan to shed pounds?
Johns Hopkins Medicineexplains that you should make a point to enjoy your meals. But concentrate on filling your tummy with nutrient-rich whole foods.
Nutritious foods to include in your 18/6 intermittent fasting meal plan could be:
- Quality protein: fish, eggs, legumes, etc.
- Healthy fats: avocado, olive oil, almond butter, etc.
- Whole grains: brown rice, oats, quinoa, etc.
- Fresh fruits: apples, bananas, berries, watermelon, etc.
- Fresh veggies: spinach, kale, broccoli, cauliflower, etc
The Benefits Of Intermittent Fasting For Weight Loss And Health
Intermittent fasting is an increasingly popular dietary approach that involves periods of intentional abstinence from food.
It has been shown to provide numerous health benefits, ranging from weight loss and improved metabolic health to reduced inflammation and protection against chronic disease. In this article, we will discuss the potential benefits of intermittent fasting for weight loss and health.
First, intermittent fasting can be a great way to lose weight. By reducing your overall caloric intake, you can create a calorie deficit that will lead to fat loss over time.
This can be particularly helpful for individuals who are struggling with overweight or obesity, as it can help them reach their goals without needing to completely overhaul their diet or drastically reduce their calorie intake.
Because intermittent fasting does not require any specific foods or meal plans, it is relatively easy to follow compared to other diets.
In addition to aiding in weight loss, research suggests that intermittent fasting may also have beneficial effects on your metabolic health. Studies show that it can reduce levels of insulin and blood sugar while improving insulin sensitivity, which may reduce the risk of developing diabetes and heart disease over time.
Some studies suggest that intermittent fasting may lower levels of bad cholesterol while increasing levels of good cholesterol . This could lead to improved cardiovascular health in the long run.
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How Intermittent Fasting Works
Intermittent fasting is a method of eating where you only eat one meal per day. This means that you fast from food during certain hours of the day. The most common type of IF is the 16/8 diet, which consists of fasting from breakfast until lunch, and then having dinner at 8 pm. Other types include 24 hour fasting, 5/2 diet, 10/5 diet, etc. There are many benefits to this lifestyle. Some people who practice IF report feeling healthier, losing weight, sleeping better, and even lowering their risk of diabetes and heart disease.
There are two main reasons why we should consider practicing intermittent fasting. First, there is evidence that suggests that intermittent fasting helps us lose weight faster than traditional diets. Second, research shows that intermittent fasting improves our health. Its been shown to improve blood sugar levels, increase insulin sensitivity, reduce inflammation, lower cholesterol, and help prevent cancer.
The first reason we should consider intermittent fasting is because it helps us lose weight faster. In a study published in the Journal of Nutrition, researchers found that after just three weeks of intermittent fasting, participants lost an average of 2 pounds. Another study showed that overweight women had less body fat when they were following a 12-hour fast compared to those who ate normally throughout the day.
How Long After Starting Intermittent Fasting Will I See Results
You can see results definitely within 24 hours of starting your intermittent fasting. The longer you are fasting the more likely you are to see the results. I would even suggest starting your week with a 24-36 hour fast to kick your metabolism into high gear. You are not only going to lose weight your mental clarity will be much better along with your digestive system among many other benefits.
Results vary from person to person depending on their genetics, metabolism, body type, age, health status, lifestyle habits, etc. The best way to know how much weight you should lose during IF is to measure your waist size. If you want to lose fat and get lean, then you should start losing 1 pound per week. You can use this calculator to calculate how many pounds you should lose every week if you want to lose 10% of your total bodyweight.
The amount of weight loss depends on several factors such as your current weight, height, gender, metabolic rate, activity level, diet plan, exercise routine, stress levels, sleep patterns, etc. A good rule of thumb is to lose one pound per week. This means that if you weigh 200 lbs , you would lose 50lbs in 6 months. However, some people may lose less than 5 lbs per month while others may lose up to 20 lbs .
If you follow these guidelines, you should lose around 0.5 1 lb per day.
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Is Intermittent Fasting Good For Bulking
Yes, absolutely!
One of the challenges of bulking while utilizing intermittent fasting is getting in enough calories in a restricted eating window.
However, if you can manage that, IF can really help your body burn up or prevent storing excess new fat while youre eating in a calorie surplus and adding size.
When Im bulking, Im trying to eat somewhere around 2250-2500 calories per day.
Ill often use a similar meal plan to the one above, but Ill add in a few of the following for extra calories and protein:
Greek yogurt: 110 calories and 13 grams of protein
Greek yogurt is an amazing source of protein, tastes delicious, and is great for your gut health.
String cheese: 80-100 calories and 7 grams of protein
Hands down, one of my favorite intermittent fasting snacks. Delicious, satisfying, and packed with good protein and fats.
Cheese quesadilla: 250 calories and 5-10 grams of protein
This is a great thing to cook up for lunch in the afternoon. Good carbs from whole wheat tortillas and lots of delicious fats and proteins in the cheese.
More fruit: 100 calories
When youre bulking, the temptation is to get all of your extra calories from crap and junk. Dont do it!
Splurging a little here and there is one of the benefits, but dont forget to get even more good antioxidants, vitamins, and minerals from fruits and veggies.
Oatmeal :200 calories and 8-10 grams of protein
This is becoming one of my favorite late night snacks for bulking while using intermittent fasting.
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 Meal Plan Example To Help You Navigate Your Journey
An intermittent fasting meal plan example is like the Holy Grail to many people trying this eating plan for the first time. Because it is not a set diet like many others, it can leave you confused as to what and when you are supposed to eat. If you have been looking for an intermittent fasting guideline to help you navigate this meal plan then look no further. In this article we are going to give you 3 different intermittent fasting meal plan examples, tell you about the different kinds of IF, and tell you how this eating plan can help with weight loss.
Are There Drinks You Should Avoid During Intermittent Fasting
There are a few beverages that you might not realize are capable of breaking your fast. This means that if you consume these, you will knock your body out of the fasted state.
If youre wondering whether common beverages, like diet soda, almond milk, coconut water, or alcohol will break your fast, we found the answers:
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Improved Blood Sugar Control
16:8 intermittent fasting might also help improve blood sugar control. This is because weight loss can help improve insulin sensitivity in people with insulin resistance. This means that your body will be able to regulate blood sugar levels better . If you take blood sugar medication, be sure to talk to your doctor before starting a fasting regimen.
