Intermittent Fasting Diet Plans

Intermittent Fasting Diet Plans

Intermittent fasting is a way of eating in which you do not eat any food for a limited amount of time each day. Rather than limiting the calorie intake, intermittent fasting limits the time-window in which you can eat something. Though it is crucial when you eat, what you eat also has significant importance. During the times when you are allowed to eat, it is pivotal to focus on proteins, carbohydrates, and healthy fats. If you also want to try intermittent fasting but don’t know what to eat and where to start, here is a breakdown of all the healthy intermittent fasting diet plans that you can adopt to become a master in your fasting game.


Basic Plan for Beginners


If you have never fasted in your life, it is better to first dip your toes into the fasting waters in order to maximise your chances of success. In the basic plan, you are allowed to eat anything from 8 a.m. to 6 p.m. while fasting for the rest of 14 hours in 24-hour period. Most of your fasting time will be spent while you are asleep and you would not have to endure the hardship of staying hungry for so long. You can follow this pattern during the fasting hours:


8:00 AM: Breakfast
You can start your day with a smoothie as it is not only easily digestible but also tasty and healthy. However, it is recommended that you drink a green smoothie over a high-sugar fruit smoothie in a bid to keep the levels of blood-sugar stable.

12 PM: Lunch
For lunch, always try to consume protein-rich meals with vegetables and unprocessed. Thereafter, you can have sweet snacks at 2:30 PM to satiate your sweet tooth.

5:30 PM: Dinner
Nothing can beat the combination of salmon and vegetables at dinner. The green vegetables are an amazing source of antioxidants, whereas salmon is high in omega-4 fats. The nutrient density and taste of salmon is perfect for most people.


Meal Plan for Intermediate Fasting

It is one of the most adopted intermittent fasting diet plans. In this, you will be fasting for 18 hours and only eating between 12 p.m. and 6 p.m. within a 24-hour period. You can practice this plan during the workweek as you will be spending the major portion of non-fasting days in office. Since you are skipping your breakfast, you can start your day with a cup of herbal tea or green tea. Most importantly, never forget to keep yourself hydrated by drinking enough water.


Now that your fasting time has increased by four hours, it is critical to include enough healthy fat in your first meal (at noon). A well sourced burger or any other item rich in the fat will work well. The amount of fats can be increased by dressing the burger with an avocado.


Thereafter, you can go for nuts and seeds around 2:30 PM. Soaking them beforehand would help in killing the enzymes like phytates that might cause digestive problems. At 6:00 p.m., you can have your dinner with protein rich diet to energise yourself.
12 PM: First meal of burger with avocado
2:30 PM: Soaked seeds and nuts
6:00 PM: Fish and vegetables
2-Day Meal Plan
While adopting this plan, you should eat continually for five days while restricting the calorie intake to 700 on the other two days. Make sure to consume healthy meats, vegetables, fats, and fruits on the non-fasting days in order to stimulate your body and structure the meals. Eating healthy diet will enable you to perform better on the days when you would be restricting your calorie intake.
On the two days of restriction, it is absolutely fine to have snacks or smaller meals throughout the day. In addition, you can also eat a moderate-size lunch and dinner to ensure that you are adhering to the minimal requirement of the calorie intake. You can even use some apps to track if you have consumed 700 calories.


The 5-2 Meal Plan for Advance Fasting

Though this plan is similar to the aforementioned 2-day plan, it is one of those intermittent fasting diet plans that the beginners should not even think of opting. In this, you will eat healthy diet five days a week and will eat nothing for two non-consecutive days of the same week. For example, you can fast on Tuesday and Saturday but eat vegetables, fruits, and healthy fats on the remaining five days.


It is imperative to talk to your doctor before going for this plan as it will be harmful for the people suffering from any medical condition. The fasting experts recommend that the coffee drinkers should continue their coffee intake during the fasts and people should also drink enough water to stay hydrated.

Monday: Eat fruits, fat-rich diet, vegetables, and meat
Tuesday: Fast
Wednesday: Eat fruits, fat-rich diet, vegetables, and meat
Thursday: Eat fruits, fat-rich diet, vegetables, and meat
Friday: Eat fruits, fat-rich diet, vegetables, and meat
Saturday: Fast
Sunday: Eat fruits, fat-rich diet, vegetables, and meat


Alternate-day Fasting


Though this plan is also not for beginners, its pattern is quite simple. You just don’t need to eat anything every other day, meaning that fasting after the gap of one day. On non-fasting days, you can consume healthy diet, including vegetables, fruits, fats and protein. Similarly, on the fasting days, you can go for herbal tea, coffee and water.


Monday: Eat fruits, fat-rich diet, vegetables, and meat
Tuesday: Fast
Wednesday: Eat fruits, fat-rich diet, vegetables, and meat
Thursday: Fast
Friday: Eat fruits, fat-rich diet, vegetables, and meat
Saturday: Fast
Sunday: Eat fruits, fat-rich diet, vegetables, and meat


Bottom Line
Each of the intermittent fasting diet plans mentioned above plans caters to the needs of different kinds of people. If you are a beginner, you should definitely not risk going for the advanced levels. Similarly, if you are aware of the complexities of intermittent fasting and have already experienced various plans, you can then try advance intermittent fasting. Most doctors recommend that you should try all the plans at least once to find which one is the most prolific for you.

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