If you’ve always had that bug to find the best way to lose weight fast, we bet intermittent fasting must be on your Number One list! But, IF is more than just sipping meals. To lose weight with intermittent fasting, you must follow a structured approach and a proper meal plan. And, this is the exact diet plan you can go with to crack this diet.
When it comes to intermittent fasting schedules, there are multiple methods, with 16/8 being the most popular. The 16/8 approach is an IF pattern where you fast for 16 hours and eat two meals in the 8-hour time window.
That said, here’s what intermittent fasting is, along with a 7-day diet plan you can follow:
Best Way to Lose Weight with Intermittent Fasting
Before we talk about a plan to crack this fasting diet plan, here’s a bit on IF. Intermittent Fasting (IF) is a fasting diet pattern where you divide your day into fasting and eating windows.
If you are following a 16/8 diet plan, you would have to fast for 16 hours and take two healthy meals during the 8-hour time window. According to multiple studies, the 16/8 diet plan is one of the most successful, effective, and easy to do IF diet plans.
What Foods Can You Eat?
Here’s a myth buster- IF is NOT skipping meals. It is a structured approach where you divide your day into different eating and fasting windows.. The right IF plan would focus on weight loss, along with keeping you healthy and fit.
Some of the best foods for intermittent fasting are:
- Beverages: Herbal teas, water, black coffee without sugar, and bone broth.
- Protein: Eggs, beans, lentils, fish, poultry, and lean meats.
- Healthy Fats: Olive oil, coconut oil, nuts, seeds, and avocados.
- Carbs: Brown rice, whole grains, starch vegetables, and quinoa.
- Fruits and vegetables: Leafy vegetables, bell peppers, tomatoes, berries, and carrots.
Here are some foods you should avoid when on intermittent fasting for weight loss:
- Refined carbs like pastries, white pasta, or white bread.
- Fried foods and trans fats.
- Beverages like soda and sweetened coffee drinks.
- Processed foods like fast food and packaged snacks.
7-Day Intermittent Fasting Diet Plan
This 7-day fasting schedule follows a 16/8 intermittent fasting plan, considering an 8-hour eating window from 12:00 to 08:00 pm. You can adjust the timings as you like-
Day 1
Breakfast (noon): Scrambled eggs topped with avocado and a whole-wheat toast
Snack (03:00 pm): Greek yogurt with almonds and berries
Lunch (05:30 pm): Grilled chicken/tofu salad with olive oil dressing and a small side of quinoa
Dinner (07:30 pm): Roasted sweet potatoes, steamed broccoli, and salmon as mains
Day 2
Breakfast (12:00): Oats with peanut butter and sliced bananas
Snack (03:00 pm): hard-boiled eggs with hummus dip and cucumber slices
Lunch (05:30 pm): Turkey meatballs with roasted vegetables
Dinner (07:30 pm): Thai beef lettuce wraps
Day 3
Breakfast (12:00): Cheese and spinach omelet with whole-grain toast
Snack (03:00 pm): Apple and almond butter
Lunch (05:30 pm): Rice bowl with sautéed vegetables and grilled chicken
Dinner (07:30 pm): Meatball soup
Day 4
Breakfast (12:00): Pudding with chia seeds, cinnamon, and walnuts
Snack (03:00 pm): Cottage cheese with olive oil drizzle
Lunch (05:30 pm): Quinoa fajita bowl with chicken
Dinner (07:30 pm): Baked salmon with roasted cauliflower
Day 5
Breakfast (12:00): Soft-boiled eggs and an avocado toast
Snack (03:00 pm): Sautéed chickpeas
Lunch (05:30 pm): Lentil soup and a crunchy green salad
Dinner (07:30 pm): Mashed sweet potatoes and grilled chicken
Day 6
Breakfast (12:00): Protein powder smoothie
Snack (03:00 pm): Dark chocolate with some nuts
Lunch (05:30 pm): Mediterranean bowl with feta cheese
Dinner (07:30 pm): Baked cod with zucchini
Day 7
Breakfast (12:00): Greek yogurt with peanut butter and banana
Snack (03:00 pm): Boiled eggs with avocado slices
Lunch (05:30 pm): vegetable stir-fry soup with tofu
Dinner (07:30 pm): Chicken soup with a side salad
Is Intermittent Fasting Safe?
If done right, yes, it is. Stating again, IF is never about skipping meals. And, if done right, it can be a great way to lose the desired healthy weight while being in good health.
However, it can not be a good option for everyone. People who are underweight, pregnant, or have eating disorders should avoid fasting diets.
Also, people with certain health conditions, like diabetes or low blood pressure, should avoid this diet plan. Lastly, listen to your body- if you feel dizzy, weak, or just exhausted, adjust your approach. Don’t be too hard on yourself.
If you are new to Intermittent Fasting, take things slow. Do not rush and adjust according to your needs. Make sure to always stay hydrated as well. This will also curb your hunger.