Recipes For 52 Meal Plan Day 16
Breakfast: Kickstart your day with a banana at 90 calories. Calories so far = 90
Lunch: Pick up a Beetroot and Cheese Salad from Waitrose for the ultimate crispy and chunky fix at 172 calories. Calories so far = 262.
Dinner: Our super-easy sweet potato pasta is also surprisingly good for you at 198 calories a portion. Youve got 40 calories left for dessert.
Total intake for the whole day = 460 calories.
Intermittent Fasting Eat Before Or After Workout
Among bodybuilders, intermittent fasting is not a new idea. The most standard intermittent fasting schedule in which nothing is eaten for 14 to 18 hours daily is a proven method for improved muscle growth.
Therefore, bodybuilders have been using the 16/8 schedule, also known as peak fasting or time-restricted feeding , for decades.
Due to the release of growth hormone, intermittent fasting boosts muscle gain .
However, it is vital to exercise in a fasted state. Therefore, it is better to eat after than before workout while intermittent fasting.
Given the essential goals of burning fat and activating autophagy for health benefits, this even makes more sense :
- The low insulin level before eating enables maximum fat burning
- The fasting state allows the body to maximize autophagy through exercise
In contrast, eating allows the body to relax. And this is in contradiction to athletic performance, as you can also witness through self-experimentation.
Against this background, it is wiser to use the increased adrenaline levels for exercising. Afterward, you can send your body into recovery and growth mode with a meal.
How You Feel: Less Hungry And More Energetic
By stage two, ketosis has begun. Ketosis is a critical phase of the fast where your body starts to burn stored fat as its primary power source. As the processes of ketosis are carried out inside your body, you might stop feeling hungry and tired. The practice of putting your body into ketosis has a growing movement behind it. It is ideal for weight loss, balancing blood sugar, and more. Best of all, you dont even have to fast to put your body into ketosis. Eating the right foods at the right time can be enough to start this fat burning process. There are even vegan ketogenic diet plans available so you can still eat health-promoting foods to stay in ketosis.
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Does Fasting Help With Weight Loss
It’s still unclear if fasting is beneficial for weight loss, according to the Academy of Nutrition and Dietetics.
There is research that supports intermittent fasting for weight loss, per a 2017 review study published in the Annual Review of Nutrition. But the science isn’t all that clear cut: Among the three main fasting types , there doesn’t appear to be a significant difference in weight loss between fasting and low-calorie diets, per the Academy.
And there can be a downside to fasting. It can be particularly harmful for people with a history of disordered eating, those who have diabetes and individuals who are pregnant or breastfeeding. Hunger pains, trouble focusing and overeating were reported with fasting. For weight loss, and as a form of dieting, it’s not recommended by the Academy of Nutrition and Dietetics.
Industrial Vegetable Oil And Trans Fats
When processing vegetable oils, the fragile omega-6 fatty acids oxidize through heat, light, air, and pressure.
As a result, these processes change fats that serve as building blocks for your body chemically. Therefore, they promote inflammation, cardiovascular disease, mortality, and weight gain .
Besides the following oils, it is essential to avoid fried dishes and hydrogenated trans fats :
- Safflower oil
- Preservatives and other chemical additives
Another reason why I advise against any kind of sweeteners during intermittent fasting is the craving.
When sweet taste stimulates the brains reward center, but glucose does not arrive due to calorie-free sweeteners, cravings increase .
As with sweeteners, plant-based does not always mean healthy, as we will learn in the next section.
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Best Time To Eat Intermittent Fasting
As stressed out in the previous points, your daily routine will determine the best time to eat when intermittent fasting.
For the following reasons, in my opinion, the evening is the best time to eat when intermittent fasting:
- Work is over
- There is time to prepare quality food
- You can dine with your family
- You could exercise in a fasted state
- Now your body wants to rest and grow
- And you can finish off the day relaxed
Improved mental focus is one of the main practical benefits of intermittent fasting. With the largest meal of the day, focus fades away, and the body relaxes. Therefore it only makes sense not to have planned any mental or physical exertion afterward.
When I want to exploit the mental clarity of fasting to get things done, I often extend the fasting period.
As a result, I am on one meal a day schedule. So I get more things done while only cooking once and finishing earlier.
Since a single meal per day is larger, the evening or late afternoon is the best time to eat during intermittent fasting when leveraging its flexibility.
What Is Intermittent Fasting And Why Would You Do It
Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesnt change what you eat, it changes when you eat.
Why is it worthwhile to change when youre eating?
Well, most notably, its a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.
With all that said, the main reason people try intermittent fasting is to lose fat. We’ll talk about how intermittent fasting leads to fat loss in a moment.
Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference.
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How Is It Done
There are two main approaches to intermittent fasting, but it all comes down to personal preference. Select the approach that works best for you and your schedule.
Daily time-restricted feeding. In this option, you restrict your eating to a limited time each day. Benefits have been shown with as little as 12 hours of fasting, although the most effective method is the 16/8 method, or fasting 16 straight hours and consuming food during the remaining 8 hours each day. Start simply by cutting out nighttime snacking and limiting your eating window to 12 hours each day 5 days a week. Gradually, over a period of several months, reduce the time window during which you consume each day, with the goal of fasting for 16-18 hours a day.
Here is one approach to the 16/8 method of time-restricted feeding:
- Month 1: 12 hour eating period for 5 days a week
- Month 2: 10 hour eating period for 5 days a week
- Month 3: 8 hour eating period for 5 days a week
- Month 4 : 8 hour eating period for 7 days a week
5:2 fasting. This approach focuses on reducing your caloric intake to 500 calories a day for 2 days a week and maintaining a normal, healthy diet for the other 5 days. On fasting days, it is important to focus on high-fiber and high-protein foods to help you fill up. You can decide which days are your fasting days as long as there is at least one non-fasting day between them.
Here is an example of a 5:2 eating plan:
Keep Busy And Away From Food
The ability to follow any diet long term is dependent on creating environments around us that are conducive to eating less. This means not keeping tempting foods at home avoiding events in which it will be difficult to keep your calorie intake controlled and keeping busy physically and mentally so you do not find yourself at home, late at night with only your hunger to think about. You will find that after a week or two you will develop your own food routine that allows you to eat just 800 calories whilst simultaneously managing your hunger. Once you reach that point, you will have successfully mastered low calorie eating and the weight loss benefits associated as a result.
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Recipes For 52 Meal Plan Day 1
Breakfast: Start your day with 2 Rye Ryvitas and spread with 2tsp Marmite. Calories so far: 90.
Lunch: Make soup your choice of lunch with a can of Weight Watchers filling Chicken, Potato & Leek soup . As lunch is low cal, you have room for another snack, and a Sun-Maid Mini-Box is a great choice. Calories so far: 228
Dinner: You still have quite a few calories for today, so tuck into our tasty healthy chicken tikka , two Jaffa Cakes for pud .
Total intake for the whole day without snacks = 454 calories.
Know Your Low Calorie Foods
The good news for those keen to stick to an especially low calorie diet is that there are a number of extremely low calorie foods that can be used to increase your overall food volume. Diet jelly and ice-blocks, miso soup, cut up vegetable sticks, berries and popcorn all come in at less than 50 calories per serve which means you can supplement your three small meals with a couple of extras if you are really struggling.
Eggs will be your new bestie. Image: iStock
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How Does The : 2 Diet Work
Its simple. For two days each week, you eat no more than 500 calories. The other five days, you eat normally. You should lose around 1.5lb a week more if you have a lot of weight to lose.
The two days of fasting also help you to eat normally on other days. Simply carry on with the plan, using 5:2 diet meal plans, until youve achieved the weight youre happy with. At this point, you can maintain your weight by having a 500-calorie day once a week.
On the days you eat normally, you should be aiming for around 2,000 calories a day, but dont worry if you have a blowout, such as going out for a meal and/or drinks, a couple of times a week.
Your 500-calorie days will help to stabilise your insulin levels and hunger. You should find your appetite is smaller on normal days, so you wont have to work so hard to stay around the 2,000 calorie mark.
We spoke to expert and Clinical Nutritionist, Mike Wakeman from the evidence-backed personalised nutrition service Vitamedics about how the 5:2 diet works. He told us, The 5:2 diet is essentially a calorie limiting diet which follows a prescriptive programme based on days of the week. Essentially, the basic rules go something like this: for two days a week, if you are a female, eat just 500 calories, or 600 if you are a man. These foods can be consumed at any time of the day and consist of any food you like. Then, for the remainder of the week, eat and drink as you would normally.
How Many Calories To Eat During Intermittent Fasting 16/8
Now that we understand weight gain to be more of a hormonal than a caloric imbalance, we have to keep up with the times and question the outdated calorie counting regime.
For example, an empirical study from Great Britain shows that no less than 99.5 percent of overweight women and men could not lose weight successfully using conventional calorie restriction .
And we are not talking about three people here, but 99,791 women and 76,704 men!
So why is calorie counting still the standard of the fitness industry?
There are probably two main reasons:
- It helps to sell highly processed garbage
- The calorimeter was invented in 1892
Therefore, people know about calories, but not so much about hormones.
Nevertheless, this does not mean that calorie balance does not influence weight loss.
However, the correct meal timing during intermittent fasting makes a substantial hormonal advantage possible.
After insulin levels are low during intermittent fasting for an extended period, you will burn more fat with the same calorie intake.
As long as you dont cheat or have reached goal weight, the standard daily calorie requirement will be sufficient to lose weight during intermittent fasting. For a woman, this is about 1,900 kcal.
According to studies, people who eat fewer meals also consume fewer calories during the day, so you are more likely to fall short of your daily requirement .
What Is 1: 6 Intermittent Fasting
18:6 involves fasting for 18 hours out of the day, leaving you with a six-hour eating window. This could mean eating lunch at 12:30 p.m., a snack at 3 p.m., then finishing dinner by 6:30 p.m. This is a much more rigid form of intermittent fasting and definitely best saved for experienced fasters who’ve tried other methods. This plan might be right for you if your weight loss has stalled doing 16:8 or if you tend to overeat with a longer eating window.
Track Your Calories And Weight And Avoid Too Much Exercise
Wentworth recommends tracking your calories when you start the 5:2 diet. Doing so will help you make sure youre not overeating during meals, especially on fasting days.
Your body weight may fluctuate drastically from day to day, especially on non-fasting days, he says. To get an accurate understanding of how much weight youre losing, he said, weigh yourself once a week instead of every day.
It depends on the person, but tracking your weight weekly as opposed to daily can be helpful because with fasting there can be a big water shift every time you return to eating, he says. So you might think, Oh, I fasted, but I havent lost any weight.
Lastly, he recommends avoiding endurance sports like long-distance running while on the 5:2 diet.
It just drives your hunger upwards, he says.
Its like burning the candle at both ends, says Wentworth. You cant not have nutrition and try to expend thousands of calories.
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What Can I Eat On : 2 Fasting Days
One of the most common issues many people have is that they do not know how many calories are in the foods that they eat. As such, we have put an extensive list of common foods together in a table below with calorie & kilojoule counts. This will help you get a feel of just how many calories are in what you eat, so make sure you check it out below.
We have also put together a recipe book, packed with over 180 pages of recipes, meal plans and heaps of other great information. Make sure you check it out here.
For the 5:2 diet to actually work for you, it is imperative that you stick to the correct calorie count on your fasting days. For women, this means consuming less than 500 calories for the day, and for men, the recommended calorie intake is 600 calories. This is calculated at about a ¼ of the daily recommended calorie intake in a normal, healthy diet.
However, instead of having to count calories every day, you only need to do the math on the 5:2 fasting days. Luckily this doesnt mean that you are restricted to only certain foods you can eat anything, as long as you remain below the recommended calorie count. Just keep in mind that the healthier your choices , the more health benefits you will reap and the more stable your blood sugar will be.
Is 16/8 Intermittent Fasting Right For You
16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.
However, it shouldnt be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesnt work for you.
Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially 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 also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.
If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.
16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours.
It may support weight loss and improve blood sugar, brain function and longevity.
Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.
Its best to talk to your doctor before trying intermittent fasting, especially if you have any underlying health conditions.
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