Best Method Of Intermittent Fasting For Weight Loss – Intermittent fasting is an eating strategy that doesn’t define what you eat, but when you eat it. It has grown in popularity in recent years for weight loss, reducing insulin resistance, reducing inflammation, and even anti-aging.
What’s surprising is that intermittent fasting studies show that you don’t need to change your diet at all to lose weight.
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But, we’re here to tell you that it’s much better to reap all the health benefits if you do. Here is our typical intermittent fasting plan.
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Think about it, let’s say you are on the popular 8/16 fasting schedule (16 hours of fasting with 8 hours of eating).
If you’re eating a burger and milk until the last minute of your eating window, your body only has 16 hours to process all those carbs.
Depending on what else you ate that day, if your body doesn’t burn all those carbs for energy, your 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 achieve better health by choosing what you eat during your eating windows.
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In this article, we’ll break down different intermittent fasting schedules and which ones are best for your goals.
We’ll also share a downloadable periodic meal plan to ensure you fast safely, effectively, and healthily.
We recommend that you try it out for at least 3 weeks before switching to measure all the benefits. Generally, if you fast for 12 or more hours a day, it is considered intermittent fasting. And yes, it includes the time you sleep!
Note: Intermittent fasting controls when you eat, not what you eat. The healthier your diet is, the better your results will be. If you are taking medication or have diabetes, low blood pressure, are pregnant, or have an eating disorder, consult your doctor before starting intermittent fasting.
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In our article, “How to Guide Intermittent Fasting,” we dive into this step-by-step, including how to define your goals, calculate your daily calorie needs, and how to incorporate intermittent fasting into your routine. Don’t miss it!
If you’re looking for an hour-by-hour meal plan to break long fasts, check out our article, “How (and Why) to Do a 3-Day Fast.”
Don’t forget that during fasting it is very important to drink a lot of water and stay hydrated. Intermittent fasting puts your body under a healthy amount of stress, but don’t add to the stress by allowing yourself to become dehydrated.
In general, while fasting, you can consume beverages under 50 calories, including black coffee, unsweetened tea, and lemon water.
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To download printable PDF meal plans, you can do so using the form below. Then follow along to learn how to implement these meal plans and be successful.
Download and instantly incorporate fasting meal plans, including a printable meal planner to create daily menus.
Most people follow the 16/8 fasting plan every day: 16 hours of fasting followed by 8 hours of eating. For us, this was the easiest and most sustainable way to start. We have continued programming since March 2018.
Next, follow a week’s worth of daily meal plans during 8/16 intermittent fasting. The Intermittent Fasting Plan PDF is also available for download if you want to print the meal plan.
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About the 8/16 intermittent fasting schedule it’s good to be almost there today. If you’re getting 8 hours of sleep a night and not eating before bed, you’re almost there.
For us, we choose to eat later in the day, skipping breakfast instead of skipping dinner. It may seem like the most popular route, but do what makes sense for you and your body.
The big flaw we find with this 8/16 intermittent fasting schedule is that it only works if you already have a good diet.
Most people use it intermittently to lose weight quickly, reset their insulin levels, and start burning fat. Therefore, a poor diet never gives you a chance to restore or even approach ketosis.
Intermittent Fasting: What You Can Eat & Drink During A Fast
Ketosis is a state where the body is deprived of carbohydrates for energy and therefore turns to fat. This is the basis of the popular keto diet, and we do not recommend it, as explained in our article on why fad diets are problematic.
This style of feasting and fasting is the most studied, as it mimics how our ancestors probably ate. Talk about a paleo diet.
The research is incredibly compelling, and shows that de-stressing or starving our bodies in a natural state builds resilience, resets our blood sugar levels, and relieves our bodies of oxidative stress.
For most, alternate day fasting is a challenge due to work and social schedules and rules. However, for those who can be more flexible (anyone else work from home?) the health benefits are huge.
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Below are a week’s worth of meal plans for alternating days of fasting. The Intermittent Fasting Plan PDF is also available for download if you want to print the meal plan.
Regardless of the style of intermittent fasting you choose, always think about how to break the fast.
When you break your intermittent fast, go easy on it. The best practice is to avoid foods high in sugar and carbohydrates that undo the hard work you just did.
Half an hour before lunch, start our favorite digestive infusion to improve your digestive system.
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For a step-by-step plan, check out our article on ‘How to break a fast properly and the best foods to eat’.
We’ve shared the most effective meals to jump-start your weight loss and maximize the results of intermittent fasting. Keep a good journal and know that what may have worked for you in the past won’t necessarily work for you again in the future.
Speaking of the future, as you commit to IF and seek the best nutrition, we want to share a recent discovery.
You can take the guesswork out of it all and buy a device that will tell you in real time when you’re burning fat and when you’re burning carbs. For many years, the only way to obtain this metabolic data was in the laboratory. This was too expensive and inconvenient for anyone who wasn’t a professional athlete.
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It works like a breathalyzer and measures the carbon dioxide in the breath. Not only will it tell you that you’re burning 25% fat and 75% carbs at that exact moment, it’ll give you recommendations on what to eat today to optimize your metabolic flexibility.
We’ve been using it for months, and it’s amazing. We discovered that our bodies use fuel completely differently, despite eating the same meals. I discovered that my fasting window is much shorter than Ryan’s, something the device helps you figure out.
So if you’re ready to start losing your weight, Lumen is the single most helpful thing you can do with intermittent fasting if you have $250 to spare and our $50 discount code .
Focusing on metabolic flexibility is the best way to lose weight consistently, because all four pillars influence it: movement, nutrition, sleep, and stress. As you optimize these, weight loss comes easier.
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Finally, please download our Proven Fasting Kit (below) to help you plan, track and succeed with both intermittent and long fasting.
Leave specific meal planning questions in the comments below. We prefer email as discussion helps all future readers. Thank you!
For more fasting resources and guides, such as how to succeed with intermittent fasting and sleep, visit our Fasting Page.
143. Read by 364 fasters Only in 2022, the Fasting Bundle is the structure and tools you need to succeed.
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Enter your name and email address to sign up for our free newsletter, the Duo Life Letter. Get evidence-based advice every Friday to improve your health and your relationship. Intermittent fasting (also called intermittent eating) is making a conscious decision to skip some meals/calories and eat other meals/calories based on a certain schedule.
It involves going for long periods of time (usually 14 to 36 hours) eating little or no calories (sometimes).
It has proven to be an easy way to lose weight for some,
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