Intermittent Fasting Meal Plan

Intermittent Fasting an ultimate guides for beginners, 1 week meal plan

Introducing Simple Intermittent Fasting App! This app is created to make it simpler especially for those who just starting to try out new method to lose some weight. This app provide 7 days meal plans with its calories references and total amount of calories intake per day. You can follow this intermittent fasting meal plan twice a month. In addition, the meals preparation is simple and it does not required a lot of ingredients. This app is a simplified version of Intermittent Fasting for newbies / beginners. Just follow the instructions provided in the apps throughout your fasting process.

Apps Features includes:

1. Overview about the Diet

2. Intermittent Fasting Meal Plan: 7 Days

3. Tips in Getting Started for IF

4. Frequent Ask Questions

5. Share this App

6. App Info

What is Intermittent Fasting (IF)?

IF is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when the right time you should eat them. This is type of fasting is described as an eating pattern rather than diet. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Intermittent fasting method

There are several different ways to do intermittent fasting. All of them split the day or week into eating and fasting periods. During the fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

The 16/8 method: also called the Lean gains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1 – 9pm. Then you fast for 16 hours in between.

Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.

The 5:2 diet: with this methods, you consume only 500 – 600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods. Most people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular. If you’re just getting started, it is recommended to start with the 16/8 method, then perhaps later move on to longer fasts. It’s important to experiment and find a method that works for you.

There are several important health benefits when you’re are intermittent fasting;

1. WEIGHTLOSS

As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories

2. INSULIN RESISTANCE

Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3%-6% and fasting insulin levels by 20%-31%, which should protect against type 2 diabetes.

3. INFLAMMATION

Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.

4. HEART HEALTH

Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance – all risk factors for heart disease.

5. CANCER

Animal studies suggest that intermittent fasting may prevent cancer.

6. BRAIN HEALTH

Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36-83% longer.

7. ANTI-AGING

Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36-83% longer.

**Keep in mind that research is still in its early stages. Many of the studies were small, short-term or conducted in animals. Many questions have yet to be answered in higher qualified human studies.

DISCLAIMER:

Intermittent fasting is certainly not for everyone. If you’re underweight or have a history of eating disorders, you should not fast without consulting with a health professional first. In these cases, it can be downright harmful.