Intermittent Fasting Diet Plan for Weight Loss

Weight loss does not always have to be complicated and require extreme steps such as the monitoring of the number of calories you consume daily. Sometimes weight loss can simply mean timing.

Intermittent Fasting Diet Plan has emerged to become one of the most researched and implemented diet plans in the recent past. From research to real life stories this diet plan has managed to capture the attention and hearts of many due to its simplicity and effectiveness.

But does it really work? And how can you follow it correctly?

This comprehensive article has covered all the information you would like to know about the diet plan including the benefits and the actual Intermittent Fasting Diet Plan.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern in which you eat and fast in cycles.

This diet plan is different from the usual diet plans in the sense that this diet plan does not limit the type of food but the timing.

How Does Intermittent Fasting Diet Plan Work?

This diet plan creates a calorie deficit and increases the metabolic rate.

There are various forms of intermittent fasting and the most commonly used ones include:

Time restricted eating: 16:8 intermittent diet plan, 18:6 intermittent diet plan and others.

Alternate day intermittent diet plan.

5:2 intermittent diet plan.

OMAD: One Meal A Day.

The most commonly used and effective is the time restricted eating plan.

How Intermittent Fasting Diet Plan Works (The Science Behind It)

Understanding the science behind this diet plan helps to make it easy to follow the plan and stick to it.

How Intermittent Fasting Diet Plan Reduces Insulin and Burns Fat

When you eat your meals your body releases this hormone to enable the storage of the consumed food in the body.

When your body is fasting the production of this hormone is reduced.When the production of this hormone is reduced the metabolism of the fat stored in the body occurs.Metabolism of the fat stored in the body occurs after 12 to 16 hours of fasting.

This is the reason behind the effectiveness of the 18/6 intermittent fasting plan which allows us to have enough time to burn the fat stored in the body.

Calorie Control Without Constant Tracking

According to research the number of calories consumed during the intermittent fasting period is less than the calories consumed during the meal time.

For instance instead of consuming 3 meals and snacks within 15 hours of the meal time one may end up consuming only 2 balanced meals within 8 hours of the meal time reducing the amount of calories consumed.

This shows that the intermittent fasting plan is more effective than the calorie control plan.

Hormonal Benefits

Fasting increases the production of:

Growth hormones

Norepinephrine which helps to burn fat

Metabolic flexibility

According to the research conducted on the benefits of intermittent fasting and the publication of the results on obesity and metabolism journals one stands to lose an average of 3 to 8% of their body weight within 8 to 12 weeks of intermittent fasting.

Most Effective Methods of Intermittent Fasting

Not all forms of intermittent fasting are effective.

16:8 Method

Fast for 16 hours

Eat within 8 hours

Eat between 12 PM and 8 PM

This is the most popular form of Intermittent Fasting Diet Plan for Weight Loss.

18/6 Intermittent Fasting Diet Plan

Fast for 18 hours  

Eat in the next 6 hours  

This form of intermittent fasting may help an individual lose fat faster due to the longer period of fasting. This is the most common form of intermittent fasting after an individual has become accustomed to the 16/8 intermittent fasting diet plan.

5:2 Diet Plan

Eat normally on 5 days  

Consume 500 to 600 calories on the next 2 days  

This is an effective intermittent fasting diet plan but an individual has to plan their meals well in order to follow an intermittent fasting diet plan.

OMAD – One Meal A Day Diet Plan

This is the most extreme form of intermittent fasting and is not recommended to beginners.

Creating a Sustainable Intermittent Fasting Diet Plan

A good intermittent fasting diet plan is one that involves the quality and not the quantity of the food eaten.

Step 1:Choose Your Intermittent Fasting Diet Plan Schedule

For Beginners: 16:8 Intermittent Fasting Diet Plan  

For Intermediate: 18/6 Intermittent Fasting Diet Plan  

For Advanced: Occasional 24 Hour Fasting Diet Plan  

The key to success is consistency and not the intensity of the workout or the diet.

Step 2:Prioritize Protein

Protein is essential in maintaining the muscle mass of the body during the period of losing weight.

Recommended Daily Protein Intake

0.7 to 1 Gram of Protein per Pound of Body Weight  

This maximizes the benefits of the intermittent fasting and weight loss diet plan and does not allow the metabolism to slow down.

Step 3: Eat Whole Nutrient Dense Foods

Include:  

Lean Protein Sources like Chicken, Fish and Eggs  

Vegetables like Fruits and Legumes  

Whole Grains  

Healthy Fats like Olive Oil, Nuts and Avocados  

No processed foods allowed during the intermittent fasting period.

Step 4: Hydration During Fasting

Allowed:  

Water  

Black Coffee  

Herbal Tea  

Electrolytes without Sugar  

Hydration helps curb hunger and headaches.

Sample 7 Day Intermittent Fasting Meal Plan

Here’s a sample of an intermittent fasting meal plan that’s well-balanced:

Day 1

Meal 1: Grilled Chicken Salad with Olive Oil  

Snack: Greek Yogurt with Berries  

Meal 2: Baked Salmon, Quinoa and Roasted Vegetables  

H3: Day 2

Meal 1: Scrambled Eggs with Spinach  

Snack: Almonds  

Meal 2: Turkey Stir Fry with Brown Rice  

H3: Day 3

Meal 1: Protein Smoothie with Chia Seeds  

Snack: Cottage Cheese  

Meal 2: Lean Steak with Sweet Potato  

This sample of an intermittent fasting meal plan provides 1400 to 1800 calories per day depending on food intake.

Macronutrient Intake:  

30% Protein  

35% Carbs  

35% Fat  

Having an intermittent fasting plan helps stick to it and attain success in the long term.

Benefits Beyond Weight Loss

It’s a must to consult healthcare professionals before undergoing any intermittent fasting diet plan.

Advanced Strategies for Faster Results

After getting used to the 16:8 method of Intermittent Fasting:

Switch to 18/6 method of Intermittent Fasting  

Incorporate Strength Training  

Incorporate Increase in Protein Intake  

Incorporate Light Cardio Exercise During Fasting  

Combining Strength Training and Intermittent Fasting Diet Plan for Weight Loss is one of the most effective fat loss and muscle gain diets.

Practical Tips for Long Term Success

Gradual Changes  

Waistline Tracking  

Meal Planning  

Hydration  

Emotional Eating Avoidance  

An Intermittent Fasting Meal Plan is a must if one wants to avoid decision fatigue.

Final Thoughts

It is worth noting that Intermittent Fasting for Weight Loss is not a trend as it has been backed by science. For the diet plan to work it is worth noting that the Intermittent Fasting for Weight Loss diet plan is not an extreme diet as it seeks to offer a balance.

To make the diet work it is worth noting that:

You must ensure that the intermittent fasting diet plan is not too hard.

You must ensure that you have a structured intermittent fasting diet plan.

You must ensure that you have made the necessary adjustments before you stop the diet plan.

Lastly you must be consistent with the diet plan.

Frequently Asked Questions

Why am I not losing weight on Intermittent Fasting for Weight Loss?

You may be overeating during your eating window or eating high calorie food. You need to check your intermittent fasting diet plan to see if it is in a calorie deficit.

Is 18/6 intermittent fasting better than 16:8?

It is better than 16:8 intermittent fasting for some people because the 18/6 intermittent fasting diet burns fat for a longer period of time. However the consistency of the diet is more important than the length of the diet.

Why i stopped intermittent fasting after two weeks?

The first sign of fatigue is usually due to the lack of electrolytes or proteins in the diet. You need to make the appropriate modifications to the diet before you stop the intermittent fasting diet plan.

Can I exercise while doing Intermittent Fasting for Weight Loss?

You can exercise while doing the Intermittent Fasting for Weight Loss diet especially when you are on the diet plan or towards the end of the diet period which may increase the fat burning ability of the diet.

How long does Intermittent Fasting for Weight Loss take to show results?

It is possible to lose bloating in a period of 1 week but the results of fat loss will be visible after 3 to 4 weeks of an effective intermittent fasting diet plan.

 

This is for educational purposes only not for medical diagnosis or advice.