Intermittent Fasting Meal Plan - Know Everything

Intermittent Fasting Diet Plans

Before choosing a diet plan, it is important to find out which eating window suits your lifestyle. Listed below are some of the most popular intermittent fasting diet plans.

* 14:10 (Eat for 10 Hours, Fast for 14)

* 16:8 (Eat for 8 Hours, Fast for 16)

* 18:6 (Eat for 6 Hours, Fast for 18)

* 5:2 Eating Pattern (Regular Meal for 5 days, Fast for 2)

* Alternate Day Fasting

It is also important to understand foods to be eaten and to be avoided while fasting so as to get the maximum benefits.

What to Eat

Fatty fish, nuts, seeds, meat, eggs, seafood, legumes, whole grains, dairy, fermented food, fruits, vegetables, and plenty of water are a must.

What to Avoid

Stay away from saturated and trans fats, refined carbs, processed food, sugary drinks.

Intermittent Fasting - 14:10

14/10 is an easy-to-follow diet plan wherein the fasting window is for 14 hours and eating window is 10 hours. This is recommended for those who find it difficult to follow the 16/8 eating pattern. While following it, you can choose your eating window between different timings.

If following an eating pattern from 8am to 6pm then the eating schedule will be:

* Breakfast at 8 am

* Lunch at 12 pm

* Snack at 2:30 pm

* Dinner at 5: 30 pm

If following an eating pattern from 9am to 7pm then the eating schedule will be:

* Breakfast at 9 am

* Lunch at 1 pm

* Snack at 3:30 pm

* Dinner at 6: 30 pm

Intermittent Fasting - 16:8

In this diet plan, the fasting window is for 16 hours and eating window is for 8 hours. To make this fasting more beneficial, one should finish their dinner in early evening as post that the body metabolism slows down. The most appropriate eating windows are from 9 am to 5 pm and from 10 am to 6 pm.

The eating schedule for 9 am to 5 pm eating window is:

* Breakfast at 9 am

* Lunch at 12 pm

* Snack at 2:30 pm

* Dinner at 4: 30 pm

The eating schedule for 10 am to 6 pm eating window is:

* Breakfast at 10 am

* Lunch at 1 pm

* Snack at 3:30 pm

* Dinner at 5: 30 pm

Intermittent Fasting - 18:6

In this fasting plan, fasting window is for 18 hours and eating window is for 6 hours. While following this, you may have to skip breakfast and start your day with lunch and snacks, followed by dinner. But make sure to stay hydrated throughout the day. Also, since this plan only includes 2 meals, both meals should be healthy enough to fulfil the whole day's nutrient requirements.

It is also recommended to start with 16/8 fasting plan for a month followed by the 18/6 plan as it helps to prepare the body.

If you are following an eating window of 12 pm to 6 pm, then the eating schedule can be as follows:

* Skip Breakfast

* Lunch at 12 pm

* Snack at 2:30 pm

* Dinner at 5: 30 pm

Intermittent Fasting - 5:2 Eating Pattern (Regular Meal For 5 days, Fast for 2)

This is an advanced fasting plan in which eat normal but healthy food for five days of the week and fast for any 2 non-consecutive days. When fasting, ensure to stay well hydrated at all times and one can also drink black coffee and herbal tea, if required.

If you wish to follow this plan, consulting your doctor is very important, especially if you are on medication.

The eating schedule which can be followed is:

* Monday: Fast

* Tuesday and Wednesday: Eat vegetables, fruits, proteins, healthy fat, and carbs

* Thursday: Fast

* Friday, Saturday and Sunday: Eat vegetables, fruits, proteins, healthy fat, and carbs

Intermittent Fasting - Alternate Day Fasting

This kind of intermittent fasting diet plan might be challenging for some people as this involves fasting every other day where the person can only drink water, herbal tea, and black coffee if required.

The eating schedule which can be followed is:

* Monday: Eat vegetables, fruits, proteins, healthy fat, and carbs

* Tuesday: Fast

* Wednesday: Eat vegetables, fruits, proteins, healthy fat, and carbs

* Thursday: Fast

* Friday: Eat vegetables, fruits, proteins, healthy fat, and carbs

* Saturday: Fast

* Sunday: Eat vegetables, fruits, proteins, healthy fat, and carbs