Intermittent Fasting For Weight Loss The Beginner’s Guide To Intermittent Fasting + 7 Day Meal Plan

Intermittent Fasting For Weight Loss The Beginner’s Guide To Intermittent Fasting 

+ 7 Day Meal Plan

In case you're considering attempting an Intermittent Fasting for weight reduction plan, the present post will disclose what you have to think about Intermittent Fasting from the wellbeing and weight reduction advantages to the most mainstream strategies. 

Irregular fasting keeps on putting on prominence as a weight reduction plan with benefits going from improved cerebrum wellbeing, upgraded physical quality and wellness, higher vitality levels, improved memory, and diminished danger of coronary illness. 

By concentrating on when to eat rather than what to eat, Intermittent Fasting encourages you devour less calories and get more fit subsequently.

Benefits of An Intermittent Fasting for Weight Loss Plan

Boosts metabolism by up to 13%

Elevates levels of human growth hormone (HGH) by 2,000%. Growth hormone is well known for fat loss as well as muscle gain.

Results in decreased insulin. Lower levels of insulin promote fat burning.

Benefits of Intermittent Fasting In Addition to Weight Loss

• Improves Memory
• Reduces risk of diabetes
• Improves risk factors for heart disease
• Lowers Blood Pressure
• Improves Cholesterol Levels

The five most commonly used methods are listed below.

Intermittent Fasting Schedules/Methods

12:12 Method

12:12 is considered to be the easiest Intermittent Fasting schedule, and the best one for beginners. This way of eating makes your body use fat as it’s primary energy source.

Crescendo Fasting

Crescendo Fasting may be the best Intermittent Fasting protocol for women. Intermittent Fasting comes with a slightly different set of rules for us -you can read about that right here in the Essential Guide to Intermittent Fasting for Women: 8 Beginner Tips for Serious Weight Loss

Duration: Fast 2-3 non-consecutive days per week (ex: Monday, Wednesday, Friday)

Fast for 12-16 hours

On fasting days do light cardio, yoga, or pilates

Eat regularly on non-fasting days

Water, coffee, & other no-calorie beverages are allowed to hydrate and reduce hunger

After two weeks you may add another day of fasting

16:8 Method/Leangains Protocol

Typical Schedule: Stop eating at 8 pm & fast until 12 the next day

Water, coffee, & other no-calorie beverages are allowed to hydrate and reduce hunger

Eat healthy foods during the eating window.

Duration: Fast 14-16 hours per day

5:2 Diet

Duration: Eat regularly five days a week then restrict calories to 500-600 calories on two days

Water, coffee, and other no-calorie beverages are allowed to hydrate and reduce hunger

Eat-Stop-Eat

Typical Schedule: Dinner to Dinner, Breakfast to Breakfast, or Lunch to Lunch

Water, coffee, & other no-calorie beverages are allowed to hydrate and reduce hunger

Non-fasting days: Eat regularly

Duration: 24 hour fast once or twice per week

Who Should Not Try Intermittent Fasting?

Pregnant women or women who are breastfeeding should not try Intermittent Fasting

Intermittent Fasting is not recommended if you’ve had a history of eating disorders

If you suffer from thyroid or other hormonal imbalances check with your doctor to see if Intermittent Fasting is right for you.

As a matter of fact, it’s always a good idea to consult a healthcare professional before you start any new lifestyle modification program for weight loss! 

Combining Intermittent Fasting with The Keto Diet

The keto diet is a strict low carb diet that requires you to dramatically decrease your carbohydrates, and, as a result, reach the fat-fueled metabolic state ketosis.

Intermittent Fasting helps your body get to this fat burning state faster.

During a fast, your body’s insulin levels and glycogen stores decrease which leads your body to burn fat for fuel naturally.

7-Day Intermittent Fasting Meal Plan 

Ok, so you want to try intermittent fasting, but you’re not sure what to eat? Here’s a healthy, low carb meal plan for your first seven days of Intermittent Fasting to get you started!

No matter what IF method you choose, these recipes will complement your weight loss strategy and jumpstart your new healthy lifestyle!

Intermittent Fasting For Weight Loss Plan Breakfast Recipes. "Must Visit"

Easy Baked Eggs – Word To Your Mother Blog

Oatmeal Blueberry Protein Pancakes – SkinnyMs

Strawberry Smoothie | Word To Your Mother Blog

Healthy Chia Pudding | Word To Your Mother Blog

Lean & Green Protein Smoothie Bowl – SkinnyMs

Healthy Breakfast Egg Muffins – Word To Your Mother Blog

Power Smoothie – Tastes Better From Scratch

Intermittent Fasting Lunch Recipes

Chicken Quinoa Burrito Bowls – Gimme Some Oven

Clean Eating Tuna Salad – The Gracious Pantry

My Favorite Detox Salad – Eat Yourself Skinny

Turkey Avocado Greens Wrap – Nutrition Stripped

California Turkey Club Wrap – Tastes Lovely

Turkey Black Bean Taco Salad – Cooking Classy 

Roasted Rainbow Vegetable Bowl – Minimalist Baker

Intermittent Fasting Dinner Recipes

Lemon Chicken with Asparagus – Pinch of Yum

Slow Cooker Balsamic Chicken – Word To Your Mother Blog

Healthy Beef & Broccoli Stir Fry | Word To Your Mother Blog

Baked Honey Garlic Salmon in Foil – Eatwell101

Chicken Thighs with Mozzarella Cheese – Word To Your Mother Blog

Lemon Thyme Grilled Salmon Cauliflower Rice – Paleo Gluten Free Eats

20 Minute Honey Garlic Shrimp – Sally’s Baking Addiction

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DIET PLAN

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