Intermittent Fasting Meal Plan Example – Intermittent fasting is an eating strategy that defines not what you eat, but when you eat it. It has gained popularity in recent years for weight loss, reducing insulin resistance, reducing inflammation and anti-aging.
Surprisingly, intermittent fasting studies show that you don’t need to change your diet to lose weight.
Intermittent Fasting Meal Plan Example
But we’re here to tell you that it’s much better if you do to get all the health benefits. This is our typical intermittent fasting meal plan.
Intermittent Fasting Meal Plan Strategies
Think about it, let’s say you are on the popular 16/8 intermittent fasting schedule (8 hours of eating followed by 16 hours of fasting).
If you eat burgers and milkshakes until the last minute, your body only has 16 hours to process all those carbohydrates and sugars.
It depends on what you ate that day – if your body isn’t burning all those carbs for energy, your insulin levels won’t reset and your body won’t burn fat.
Whatever your goal, there are ways to reach your goals faster and stay healthy by choosing what you eat while eating Windows.
Vegan Intermittent Fasting: How To Do It & Meal Plan
In this article, we’ll break down the different intermittent fasting schedules and which ones are best for your goals.
We will also share a downloadable intermittent fasting meal plan to ensure you are fasting safely, effectively and healthily.
We encourage you to experiment with it for at least 3 weeks before switching to see the full benefits. In general, if you fast for 12 hours or more in a day, it is considered intermittent fasting. Yes, that includes when you sleep!
We have written a separate article called ‘Intermittent Fasting by Age and Gender (Science Based Chart)’ to help you decide on the best fasting window based on your age and gender.
Protein Sparing Modified Fast Psmf (calculator + Meal Plan + 97 Foods)
Disclaimer: Intermittent fasting limits when you eat, not what you eat. The healthier your diet, the better your results. If you are taking any medications or have diabetes, low blood pressure, are pregnant, or have a history of an eating disorder, consult your doctor before intermittent fasting.
In our article, How to Lead Intermittent Fasting, we dive into a step-by-step tutorial on how to define your goals, calculate your daily calorie needs, and get intermittent fasting into your routine. Don’t miss out!
If you’re looking for an hour-long meal plan to break an extended fast, check out our ‘How (and why) to do a 3-day fast’ article.
Don’t forget that it is very important to drink plenty of water and stay hydrated while fasting. Intermittent fasting puts some healthy stress on your body, but don’t add to the stress by allowing yourself to become dehydrated.
Meal Plans For Different Forms Of Intermittent Fasting
In general, during the fast, you can drink drinks with less than 50 calories, including black coffee, unsweetened tea, and lemonade.
To download the printable PDF meal plans, you can do so via the form below. Then read on to learn how to implement these diet plans and be successful.
Instantly download and access intermittent fasting meal plans, including a printable meal plan to create a daily menu.
Most people follow a daily intermittent fasting routine of 16/8: 16 hours of fasting followed by 8 hours of eating. For us, getting started is very simple and sustainable. We have been following the timetable since March 2018.
Intermittent Fasting Plans & Their Benefits
Below is a week of daily meal plans for intermittent fasting 16/8. If you want to print the meal plan, the Intermittent Fasting Meal Plan PDF is available for download.
The great thing about the 16/8 intermittent fasting schedule is that you’re almost there today. If you get 8 hours of sleep a night and don’t eat before bed, you’re almost there.
For us, we choose to skip breakfast and eat during the day rather than skip lunch. This may be the most popular route, but do what works best for you and your body.
The biggest flaw with this 16/8 intermittent fasting schedule is that it only works if you’re already following a good diet.
Top 10 Intermittent Fasting Cookbooks
Most people are in a constant rush to lose weight, reset insulin levels, and start burning fat. Therefore, a poor diet will never give you a chance to recover or even come close to ketosis.
Ketosis is a state where your body runs out of carbohydrates and starts burning them for energy, turning to fat. This is the basis of the popular keto diet, which we do not recommend, as explained in our article Why Fad Diets Are Problematic.
This style of feasting and fasting has been studied extensively because it reflects how our ancestors ate. Talk about the paleo diet.
The research is extremely compelling, a natural feast or starvation state makes our bodies resilient to stress, ensuring our blood sugar levels reset and reducing oxidative stress.
Day Clean Eating Meal Plan: 1,200 Calories
For most people, alternate day fasting is a challenge due to work and social schedules and rules. However, for those with more flexibility (anyone else who works from home?) the health benefits are huge.
Below is a week of daily meal plans for alternate day fasting. If you want to print the meal plan, the Intermittent Fasting Meal Plan PDF is available for download.
Whatever style of intermittent fasting you choose, always remember how you break your fast.
When you break your steady pace, take it easy. The best practice is to avoid foods that are high in sugar, high in carbohydrates that undo all your hard work.
What Is The Warrior Diet?
Half an hour before your meal, start our favorite digestive infusion to boost your digestive system.
For a step-by-step plan, check out our article on ‘How to Fast to Eat Right and Better’.
We’ve shared the most effective foods to maximize your weight loss and intermittent fasting results. Keep a good diary and know that what worked for you in the past may not work for you again in the future.
Speaking of the future, for those of you committed to IF and looking for better nutrition, we want to share the latest research.
Day Meal Plan With Intermittent Fasting
You can take the guesswork out of all this and buy a device that tells you when you’re burning fat and carbs in real time. For many years, the only way to obtain this metabolic data was in the laboratory. It was too expensive and inconvenient for anyone who wasn’t a professional athlete.
It works like an inhaler and measures the carbon dioxide in your breath. Not only will it tell you that you are burning 25% fat and 75% carbs at that time, it will also give you recommendations on what to eat today to improve your metabolic flexibility.
We have been using it for months now and it is amazing. We discovered that even though we eat the same food, our bodies use fuel in completely different ways. I found that my fasting window was much shorter than Ryan’s – the device helps you find that out.
So if you’re ready to lose weight, Lumen is the most effective thing you can do with intermittent fasting if you have $250 to spare and our $50 to $100 discount code.
How To Improve Health By Intermittent Fasting
Focusing on metabolic flexibility is the best way to lose weight because it is influenced by four pillars – exercise, diet, sleep and stress. As you improve these, losing weight will become easier.
Finally, download our Proven Fasting Kit (below) to help you plan, track and succeed with intermittent and continuous fasting.
Leave specific meal plan questions in the comments below. We prefer to send email as a discussion will help all future readers. Thank you!
For more resources and guidance on fasting, such as how to succeed with intermittent fasting and sleep, visit our fasting page.
Day Keto Intermittent Fasting Meal Plan & Easy Recipes
Read by 143,364 Accelerators in 2022 alone, the framework and tools you need to succeed in the Fasting Bundle.
As engineers with twelve years of health coaching experience, we want to create a data-driven approach to weight loss for our clients.
Many weight loss challenges include a long list of what you can, can’t, and should do every day. We’ve cut back on the excess and need to track five numbers a day – calories, steps, fibre, sleep and waistline.
You’ll track five numbers every day to maximize sustainable weight loss gains. As a bonus, we’ll share our weight loss package, which includes strategies, progress tracking tools, and additional weight loss plans.
Free Intermittent Fasting Diet Plan + If 101 Guide
After eight years as engineers in the corporate world, we left our high-powered jobs to tackle our true passion – helping couples create their best lives.
The combination of our engineering minds and ten years of healthcare practice experience has shaped the careers of Ryan and Alex Dio. Our mission is to help transform your body, mind and relationship as a couple.
Enter your name and email address to sign up for our free newsletter, Duo Life Letter. Get evidence-based tips to boost your health and relationships every Friday. Historically breakfast has never really been a separate ‘meal’. People ate leftovers from the night before until the ‘grain’ industry flourished.
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Day Keto Diet Plan For Beginners With Recipes & Meal Plan
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