Dr. Ahmed Are you tired of strict diets and always counting calories? You’re not the only one! Many individuals want a better way to control their weight and feel healthier.
Intermittent fasting (IF) is a new way of eating that’s easy and has many benefits. It’s become popular because it’s simple and works well.
But what exactly is intermittent fasting? Is it suitable for you? And how can you fit it into your busy routine?
We will examine various IF approaches, reveal the science behind their benefits, learn dos and don’ts, and offer a practical guide to help you begin.
Plus, to support your journey, you will receive a healthy and realistic diet plan.
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Intermittent Fasting (IF) or Time-Restricted Feeding (TRF)
Time-restricted feeding (TRF) is a method of intermittent fasting. You only eat during a certain time frame each day, which means you eat within the allocated hours and fast (don’t eat) for the remaining hours.
Here are some common time frames people use:
Popular Intermittent Fasting Plans (TRF Feeding Windows):
16/8:
The 16/8 method is the most well-known and widely practiced TRF approach, involving a 16-hour fasting period and an 8-hour eating window.
For example, you may opt to eat between 12 pm to 8 pm. This means you skip breakfast, eat lunch and dinner between noon and 8 pm, then fast again from 8 pm to noon the next day.
14/10:
The 14/10 method is similar to 16/8 but with a shorter fasting period. You eat within 10 hour window and fast for 14-hour, allowing for a slighter longer eating period. This is a great option for those new to TRF.
12/12:
This 12/12 method is a gentle and more relaxed approach to intermittent fasting, involving a 12-hour fasting period and a 12-hour eating window.
Remember: Your ideal TRF approach depends on your lifestyle, preferences, and goals. It is important to listen to your body and adjust your eating schedule accordingly.
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Benefits of Intermittent Fasting (IF)
Intermittent fasting is associated with numerous potential health advantages, including several key benefits:
Weight loss and improved metabolic health
Intermittent fasting leads to weight reduction and improves how your body works by reducing calories.
It also controls blood sugar levels by increasing insulin sensitivity. Additionally, it may boost your metabolism, making you less likely to get type 2 diabetes and other health problems.
Cellular repair and anti-aging
Intermittent fasting sparks a natural cleaning process in your body called autophagy [ref], which removes harmful damaged cells.
This helps decrease inflammation and may even slow down the aging process, making you look and feel younger.
Brain Health
Intermittent fasting enhances cognitive functions, improving memory and concentration.
Additionally, it may help protect against neurogenerative diseases, such as Alzheimer’s and Parkinson’s, potentially keeping your mind sharper for longer [ref].
Other potential benefits
Intermittent fasting may have additional advantages, including strengthening heart health, possibly lowering cancer risk [ref], and boosting growth hormone levels, which support muscular growth and fat reduction, ultimately leading to an overall healthier and stronger body.
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Dos and Don’ts of Intermittent Fasting (IF)
🙆 Dos of Intermittent Fasting:
- Start with shorter fasting periods and gradually increase the duration as your body adjusts.
- Keep yourself hydrated by drinking plenty of water, herbal tea, or black coffee to help reduce hunger.
- Eat nutrient-rich whole foods like fruits, veggies, and whole grains during your eating window.
- Listen to your body if you are excessively hungry or uncomfortable adjust your fasting window to find the balance that works for you.
- Regular physical activity boosts the benefits of intermittent fasting.
- Healthy sleep patterns support fasting goals and overall health.
🙅 Don’ts of Intermittent Fasting:
- Nourish your body with sufficient calories during your eating window.
- Prioritize nutrient-rich foods during your eating window.
- Seek medical guidance before beginning intermittent fasting, particularly if you have pre-existing health concerns.
- Don’t fast too strictly, as it can be harmful; find a balance that works for you.
- Intermittent fasting is one part of a balanced lifestyle that includes proper diet, exercise, stress management, and quality sleep.
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1000 Kcal 16:8 Intermittent Fasting Meal Plan:
Intermittent Fasting Method: 16:8
Fasting Period: 16 hours (e.g., 8 PM to 12 PM the next day)
Eating Window: 8 hours (e.g., 12 PM to 8 PM)
Day 01 16:8 Intermittent Fasting Meal Plan:
Total Calories: 1010 Kcal/day
Nutrients by percentage in grams:
- Carbs (66 g): 32.4%
- Proteins (94 g): 46.1%
- Fats (44 g): 21.6%
Nutrients by the percentage of calories provided:
- Carbs: 25.5%
- Proteins: 36.3%
- Fats: 38.2%
| Day 01 | Food | Carbs (66 g) | Protein (94 g) | Fats (44 g) | Total Calories (1010) |
| Meal 1 | 100 g grilled salmon with mixed roasted vegetables (zucchini, eggplant, peppers) | 25 | 40 | 15 | 400 |
| Snack | ½ cup Greek yogurt with 7 berries | 20 | 13 | 0 | 100 |
| Meal 2 | 100g grilled chicken, 1 cup roasted broccoli and carrots, drizzled with olive oil | 16 | 34 | 26 | 435 |
| Snack | 1 Hard-boiled egg with ½ avocado | 5 | 7 | 3 | 75 |
Day 02 16:8 Intermittent Fasting Meal Plan:
Total Calories: 1028 Kcal/day
Nutrients by percentage in grams:
- Carbs (65 g): 33.9%
- Proteins (75 g): 39.1%
- Fats (52 g): 27.1%
Nutrients by the percentage of calories provided:
- Carbs: 25.3%
- Proteins: 29.2%
- Fats: 45.5%
| Day 02 | Food | Carbs (65 g) | Protein (75 g) | Fats (52 g) | Total Calories (1028) |
| Meal 1 | 1 slice of whole-grain bread with 1/2 avocado and 1 large egg | 25 | 15 | 20 | 340 |
| Snack | 1/2 cup Greek yogurt + 1 tbsp honey + sprinkle of cinnamon | 10 | 15 | 5 | 145 |
| Meal 2 | 100g Grilled salmon with mixed roasted vegetables (zucchini, eggplant, peppers) | 25 | 40 | 15 | 3950 |
| Snack | 10 almonds and 10 pistachios | 5 | 5 | 12 | 148 |
Day 03 16:8 Intermittent Fasting Meal Plan:
Total Calories: 990 Kcal/day
Nutrients by percentage in grams:
- Carbs (97 g): 45.8%
- Proteins (87 g): 41%
- Fats (28 g): 13.2%
Nutrients by the percentage of calories provided:
- Carbs: 39.3%
- Proteins: 35.2%
- Fats: 25.5%
| Day 03 | Food | Carbs (97 g) | Protein (87 g) | Fats (28 g) | Total Calories (990) |
| Meal 1 | 1 cup Greek yogurt with 10 berries, and 10 nuts. | 26 | 20 | 12 | 300 |
| Snack | 1 hard-boiled egg with a slice of whole-grain bread. | 19 | 9 | 6 | 160 |
| Meal 2 | 100g grilled Chicken breast with 1 cup brown rice | 36 | 45 | 8 | 400 |
| Snack | ½ cup cottage cheese with pineapple | 16 | 13 | 2 | 130 |
Day 04 16:8 Intermittent Fasting Meal Plan:
Total Calories: 1010 Kcal/day
Nutrients by percentage in grams:
- Carbs (150 g): 66.4%
- Proteins (48 g): 21.2%
- Fats (27.5 g): 12.4%
Nutrients by the percentage of calories provided:
- Carbs: 57.5%
- Proteins: 18.4%
- Fats: 24.1%
| Day 04 | Food | Carbs (150 g) | Protein (48 g) | Fats (27.5 g) | Total Calories (1010) |
| Meal 1 | 1 cup lentil soup with 2 slices of whole-grain bread. | 55 | 21 | 6 | 350 |
| Snack | 2tbsp hummus, 1 medium carrot, ½ cup sliced cucumber | 21 | 5 | 6 | 150 |
| Meal 2 | 1 cup tofu stir-fry with brown rice. | 40 | 20 | 15 | 370 |
| Snack | 1 rice cake with 1 medium banana | 34 | 2 | 0.5 | 140 |
Day 05 16:8 Intermittent Fasting Meal Plan:
Total Calories: 1050 Kcal/day
Nutrients by percentage in grams:
- Carbs (109 g): 53%
- Proteins (53 g): 25.7%
- Fats (44 g): 21.4%
Nutrients by the percentage of calories provided:
- Carbs: 41.8%
- Proteins: 20.3%
- Fats: 37.9%
| Day 05 | Food | Carbs (109 g) | Protein (53 g) | Fats (44 g) | Total Calories (1050) |
| Meal 1 | Tofu scramble with 1 whole-grain toast and ½ avocado | 30 | 20 | 20 | 390 |
| Snack | 1 cup plant-based yogurt with 7 berries and 1 tsp chia seeds. | 16 | 7 | 6 | 150 |
| Meal 2 | 1 cup lentil curry with 1 cup brown rice. | 60 | 20 | 10 | 410 |
| Snack | 1tbsp almond butter on 1 rice cake | 3 | 6 | 8 | 100 |
Day 06 16:8 Intermittent Fasting Meal Plan:
Total Calories: 970 Kcal/day
Nutrients by percentage in grams:
- Carbs (81 g): 44%
- Proteins (58 g): 31.5%
- Fats (45 g): 24.5%
Nutrients by the percentage of calories provided:
- Carbs: 33.7%
- Proteins: 24.1%
- Fats: 42.1%
| Day 06 | Food | Carbs (81 g) | Protein (58 g) | Fats (45 g) | Total Calories (970) |
| Meal 1 | 1 cup oatmeal with 1 tsp flax seeds, 7 berries, and a drizzle of maple syrup. 1 glass of low-fat milk. | 53 | 17 | 8 | 350 |
| Snack | 1/2 cup Greek yogurt + 1 tbsp honey + sprinkle cinnamon | 10 | 15 | 5 | 150 |
| Meal 2 | 100g Grilled chicken with mixed greens, avocado, and a light vinaigrette. | 12 | 23 | 23 | 350 |
| Snack | 1 tbsp hummus, 1/2 medium cucumber, 10 olives | 6 | 3 | 9 | 120 |
Day 07 16:8 Intermittent Fasting Meal Plan:
Total Calories: 990 Kcal/day
Nutrients by percentage in grams:
- Carbs (98 g): 46.9%
- Proteins (81 g): 38.8%
- Fats (30 g): 14.4%
Nutrients by the percentage of calories provided:
- Carbs: 39.8%
- Proteins: 32.9%
- Fats: 27.4%
| Day 07 | Food | Carbs (98 g) | Protein (81 g) | Fats (30 g) | Total Calories (990) |
| Meal 1 | 1 cup Greek yogurt with 10 strawberries and 10 nuts. | 26 | 20 | 12 | 300 |
| Snack | ½ cup cottage cheese with pineapple. | 16 | 13 | 2 | 130 |
| Meal 2 | 100g grilled chicken breast with 1 cup brown rice | 36 | 45 | 8 | 400 |
| Snack | 1 rice cake with avocado and tomato | 20 | 3 | 8 | 160 |
