There are too many diet plans available that claim to not only help with weight loss but also prevent diseases. However, we’d like to discuss one of the most recent diet trends: intermittent fasting the foods to eat and foods to avoid while intermittent fasting.
IF helps you to lose weight without forcing you to change your whole lifestyle. You might be used to eating three meals every day and snacking every now and then. That’s common. And with IF, you may practically eat as much of everything as you want, but there is one catch: you have to stick to a schedule and set an eating and fasting window.
Apart from that, you can also plan your diet accordingly to speed up the weight loss process. But before that, let’s learn about the different types of IF:
- 16:8 Method: 16 hours of fasting, followed by an 8-hour window for eating
- 5:2 Diet: 5 days of regular eating, followed by 2 days of 500–600 calories.
- Eat-Stop-Eat: 1-2 days a week of full fasting
- Alternate-Day Fasting: Eating normally on days when you aren’t fasting
- Time-Restricted Eating: Eating all meals within a predetermined window of time, such as 6 to 8 hours
- Warrior Diet: one substantial meal at night and no food throughout the day.
Now that we are through that, let’s check out some examples of intermittent fasting diet plans.
The Basic Intermittent Fasting Diet For Newcomers
With this diet plan, you can eat all your meals and snacks while still managing to fast for 14 hours a day.
Green Smoothie for breakfast at 8 a.m
Since a smoothie is a bit simpler for the digestive system to digest after a long period of fasting, a green smoothie is one of the best foods to break intermittent fasting.
If you want to avoid starting your day with a blood sugar roller coaster, choose a green smoothie rather than a fruit smoothie with plenty of sugar. Include lots of healthy fats to keep you full until lunch.
Lunch will be grass-fed hamburgers at noon
This is a meal rich in B vitamins for proper methylation, which regulates how our body functions physically and cognitively, and detox pathways. You can eat it on top of a bed of dark leafy greens with a simple homemade dressing.
At 2:30 p.m., snack on cinnamon roll fat bombs
With enough healthy fats to keep you full until supper, fat bombs can help you control your sweet craving. Because they taste much like cinnamon buns, they are very gratifying.
Have salmon and vegetables at 5:30 p.m for dinner
Omega-3 good fats are particularly abundant in salmon, which is also a great source of them, and antioxidant-rich dark green vegetables like kale and broccoli.
You can choose any wild-caught fish of your preference. You can add more nutritious simply by serving it with some of your favorite roasted veggies in coconut oil.
Intermediate Fasting Food Plan
This is amongst the diet plans for women. You will only eat between 12 p.m. and 6 p.m. for a total of 18 hours of fasting within a 24-hour period with this diet plan. We would advise you to drink water continuously throughout the day.
The burger will be suitable for the 8-to-6-window plan, and you may increase the fat content by using avocado or increasing the amount of dressing!
Around 2:30 p.m., nuts and seeds make wonderful high-fat snacks.
Phytates, a naturally occurring enzyme that can cause digestive issues, can be neutralized by soaking them in advance. supper should be eaten at approximately 5:30 p.m., and just like the 8-to-6-window strategy, a supper of wild-caught fish or similar clean protein source with veggies is a fantastic choice.
- Grass-fed burger and avocado for the first meal, 12 p.m.
- Have nuts and seeds as snacks at 2:30 p.m.
- Fish and vegetables for your second meal, at 5:30 p.m.
Conclusion
Do remember to keep a food journal, it helps a lot to monitor your calorie intake as well as monitor your diet plan. And if you are struggling to come up with a diet plan, seek help from a dietician.
