Intermittent Fasting Weight Loss Calculator – Intermittent fasting is an eating strategy that defines not what you eat, but when you eat it. In recent years, it has become popular for weight loss, reducing insulin resistance, reducing inflammation, and even anti-aging.
What’s surprising is that intermittent fasting studies consistently show that you don’t need to change your diet at all to lose weight.
Intermittent Fasting Weight Loss Calculator
But we’re here to tell you that it’s best if you do to get all the health benefits. Here is our typical intermittent fasting meal plan.
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Think about it, let’s say you’re on the famous 8/16 fasting program (16 hours of fasting and 8 hours of eating).
If you eat a hamburger and a milkshake until the last minute of your meal, your body only has 16 hours to process all those carbohydrates.
If—depending on what else you ate that day—your body doesn’t burn all those carbs for energy, insulin levels won’t reset and your body can’t switch to burning fat.
Whatever your goal, there are ways to reach your goals faster—and become healthier—by choosing what you eat when you eat out.
Intermittent Fasting 7 Day Meal Plan
In this article, we’ll break down the different intermittent fasting programs and which ones are best for your goals.
We’ll also share an intermittent fasting meal plan that you can download to make sure you’re fasting safely, effectively, and healthily.
We recommend that you try it for at least 3 weeks before making the switch to assess the full benefits. Generally, if you fast for 12 or more hours a day, it is considered intermittent fasting. And yes, that includes bedtime!
Disclaimer: Fasting controls how often you eat, not what you eat. The healthier the diet, the better the results. If you are taking medication or have diabetes, low blood pressure, are pregnant, or have a history of eating disorders, consult your doctor before starting intermittent fasting.
Intermittent Fasting Guide
In our article, How to Intermittent Fasting, we cover this step-by-step, including how to define your goals, calculate your daily calorie needs and introduce intermittent fasting into your routine. Do not miss!
If you’re looking for an hour-by-hour meal plan to break a long fast, check out our How (and Why) to Fast for 3 Days article.
Remember that during fasting it is very important to drink plenty of water and stay hydrated. Intermittent fasting puts your body under medical stress, but don’t add to the stress by allowing yourself to become dehydrated.
In general, you can drink beverages under 50 calories during the fast, including black coffee, unsweetened tea, and lemon water.
Intermittent Fasting: Can Eating Only 2 Full Meals Help You Slim Down?
To download printable PDF tabular plans, you can do so using the form below. Then read on to learn how to implement and succeed with these meal plans.
Download and access regular fasting meal plans, including a printable meal planner to create daily menus.
Many people follow the 16/8 daily fasting plan: 16 hours of fasting and 8 hours of eating. For us, this was the easiest and most sustainable way to start. I have followed the program since March 2018.
Below is a week of daily meal plans to follow during intermittent fasting on 8/16. The Intermittent Fasting Meal Plan PDF is also available for download if you would like to print the meal plan.
Intermittent Fasting: The Complete Beginner’s Guide
The great thing about the regular 8/16 closing schedule is that you’re probably close today. If you sleep 8 hours a night and don’t eat before bed, you’re close.
For us, we choose to eat later in the day, skipping breakfast, rather than skipping dinner. This seems to be the most popular method, but do what works best for you and your body.
The biggest flaw we find with this 16/8 fasting program is that it works best if you already have a healthy diet.
Many people fast to lose weight, reset insulin levels and start burning fat. This is why a poor diet never gives you a chance to reset or get close to ketosis.
Diet And Exercise Calculator: What’s The Right Plan For You?
Ketosis is a state in which your body has run out of carbohydrates to burn for energy and therefore turns to fat. This is the basis of the popular keto diet, which we do not recommend, as discussed in our article on why fad diets are a problem.
This style of feasting and fasting is the most studied because it mimics the way our ancestors ate. Talk about the paleo diet.
The research is compelling and shows that subjecting our body to a natural state of feasting or fasting increases resilience, keeps blood sugar levels stable and relieves our body of oxidative stress.
For many, alternating daily fasting is a challenge due to work and social schedules and regulations. However, for those who are more flexible (does anyone else work from home?) the health benefits are huge.
Best Intermittent Fasting Schedules For Beginners
Below is a week of daily meal plans to follow for alternating fasting days. The Intermittent Fasting Meal Plan PDF is also available for download if you would like to print the meal plan.
Whatever style of regular packing you choose, always remember how to pack.
When you stop intermittent fasting, start it slowly. The best strategy is to avoid foods high in sugar and carbohydrates that undo the hard work you just did.
About half an hour before a meal, start with our favorite digestive paste to strengthen your digestive system.
The Ultimate Indian Meal Plan For Intermittent Fasting: Delicious And Healthy Dishes For Weight Loss
For a step-by-step plan, check out our article titled “How to Quit the Best Foods to Eat Fast.”
We have shared with you the best meals to accelerate your weight loss and maximize the results of fasting. Keep a good journal and know that what worked for you in the past may not necessarily work for you in the future.
Speaking of the future, since you’re committed to IF and looking for a healthy diet, we’d like to share some recent discoveries.
You can take the guesswork out of it and buy a device that will tell you when you’re burning fat and when you’re burning carbs in real time. For many years, the only way to obtain this metabolic data was in the laboratory. This was very expensive and not easy for anyone who was not a professional athlete.
The Pros And Cons Of Intermittent Fasting
It works like a breathalyzer and measures the carbon dioxide in your breath. Not only will it tell you to burn 25% fat and 75% carbs during that time, but it will also make recommendations on what to eat today to improve your metabolic flexibility.
We’ve been using it for months and it’s amazing. We discovered that our bodies use completely different fats despite eating all the same meals. I found my post window to be much shorter than Ryan’s – something the device helps you figure out.
So if you’re ready to focus on weight loss, Lumen is the best thing you can get for frequent fasting if you have an extra $250 with our $50 discount code.
Focusing on metabolic flexibility is the best way to consistently lose weight because it is influenced by four pillars – exercise, diet, sleep and stress. When you improve them, weight loss comes more easily.
Is A Fasting Diet A Good Long Term Weight Loss Solution?
Finally, feel free to download our proven Fasting Package (below) to help you plan, track and succeed with Intermittent and Intermittent Fasting.
Leave specific meal planning questions in the comments below. We prefer email because discussion helps future readers. Thank you!
For more fasting resources and guides, such as how to fast successfully and get regular sleep, visit our fasting page.
Read by 143,364 speedsters in 2022 alone, The Closing Package is the structure and tools you need to succeed.
The Impossible Guide To Intermittent Fasting
As engineers with twelve years of experience in health coaching, we had to create a data-driven way for our clients to help them lose weight.
Most weight loss challenges involve a long list of dos, don’ts, and dos every day. We’ve cut the excess and just ask you to track five numbers a day – calories, steps, fiber, sleep and waistline.
You’ll track five numbers each day to get the most bang for your buck for sustainable weight loss. As a bonus, we’ll share our weight loss package, which includes strategies, progress tracking, and additional weight loss plans.
After eight years working in the corporate world as engineers, we left our high-powered jobs to pursue our true passion – helping couples build their best lives.
How To Lose Weight With Intermittent Fasting ‼️
The collaboration of our engineering minds and ten years of experience in health coaching produced Ryan and Alex Duo Life. Our mission is to help you transform your body, mind and relationship as a couple.
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