A Complete Guide to 16/8 Intermittent Fasting for Weight Loss (Exercise + Meal Plan)
- December 19, 2020
Fasting, not so long ago, was something people did for their religious reasons and beliefs.
But nowadays fasting is quickly becoming as popular as the way to lose weight in a real and effective manner.
If you yet to give a try intermittent fasting, this post we will walk you through every step you need to start with intermittent fasting.
So keep stick with us, cause you will get a 16/8 intermittent fasting plan which is perfect for any beginner level faster.
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What is Intermittent Fasting (IF)?
First, don’t mistake intermittent fasting for a diet!
Unlike other fad diets, intermittent fasting is not a quick weight loss scheme.
Intermittent fasting is a natural eating pattern where you eat only within certain windows of time (eating window and fasting window) every day.
IF can actually be a lot easier than many other types of eating plans.
Intermittent fasting has been proven to help restore insulin sensitivity to prevent weight gain, also boosts metabolism and you get the reward in terms of weight loss.
16/8 Intermittent Fasting for Weight Loss
If you’re interested in intermittent fasting, there are several popular ways you can try. But 16/8 Intermittent Fasting is just perfect for any beginner.
Also known as Leangains or part-day fasting.
It is also the most popular intermittent fasting plan too. In order to start, you don’t have to go through a special preparation to follow this plan.
All you have to do is fast for 16hrs and fit all your remaining calories into the 8hrs period.
For instance, you start fast by 7 pm in the evening and don’t eat anything until about 11 am the next day before you break your fast.
So instead of eating 3 or 5 meals, you’ll now only eat 2 meals a day which is a very suitable way to limit the total calories you have in an entire day.
In addition to weight loss, Intermittent fasting might provide huge benefits if it is done right, including reduced inflammation, better blood sugar, balanced cholesterol levels, improved brain functionality, etc.
What to eat in Intermittent Fasting
Eating is super flexible in intermittent fasting.
Unlike the other diets, In intermittent fasting, you have no restrictions on food.
Simply you don’t have to worry too much about planning your meals ahead of the day, or eating too late in the evening.
You can eat whatever food you like. But it doesn’t mean you start eating unhealthy and wrong foods like refined carbs, sugary and fast foods.
In Eating Window
Keep it easy.
Make sure you eat enough during this window (not overeating) so you feel satisfied in the fasting window.
But try as much as not to overeat after a fasting window. Just eat normally.
Include more protein, veggies, healthy fats, fiber, and complex carbs in your diet.
These foods are very nutritious and keep you satisfied in the fasting window.
In Fasting Window
As you are going not to eat anything in the fasting window, make sure you stay hydrated.
You can allow yourself water-based drinks like lemon water, black coffee, herbal tea, etc. But always try to consume plenty of plain water instead of any water-based special drink.
Remember to avoid water drinks that contain flavors or sweeteners.
16/8 Intermittent Fasting Meal Plan
Breakfast: Chia pudding
Dinner: Skillet Taco Cauliflower Rice
Breakfast: Power Smoothie
Lunch: Broccoli Salad
Breakfast: Vegan vanilla protein shake
Breakfast: Lean & Green Protein Smoothie Bowl
Lunch: Zucchini Noodle Alfredo
Dinner: Low-Carb Cauliflower Cheese
Breakfast: Low Carb Chocolate Smoothie
Dinner: Simple Greek Salad
Breakfast: Chia Coconut Pudding
Dinner: Pizza with Pepperoni & Jalapeños
Breakfast: Anti-Inflammatory Low-Carb Porridge
Lunch: Avocado Toast
Intermittent Fasting Exercise Plan
Adding exercise to your intermittent fasting can increase your weight loss up to 6 times as much as exercise alone.
So how do you exercise on the 16/8 fasting?
There are two best times you can adjust your exercise in.
First, exercising right before you break your fast.
Second, exercising within your eating window.
It’s all up to you whether you choose an exercise or not in your intermittent fasting schedule.
However, if you have the time, don’t ignore the advantages of exercising with IF.
You can pick one or two days as non-fasted days where you can do hard training. On fasting days, you could do some lighter training, yoga or something like that.