Yes, I am talking about the intermittent fasting diet.

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Can you really eat whatever you want and as much as you want and still lose weight? Could this actually be good for your health, or is it too good to be true?

“Yes, I am talking about the intermittent fasting diet.”

What is intermittent fasting (IF)?

: An eating pattern that cycles between periods of fasting and eating.

There are 3 of the most popular patterns.

  1. Time-restricted fasting

: Such as 16:8 means fast for 16 hours and eat for 8 hours. For example, eating dinner at 6 pm and having your first meal at 10 am the next day.

(Other variation: 14:10, 18:6 or 20:4)

  1. Whole-day fasting: Simply eating only one meal for the whole day (24 hours). For example, not eating dinner for a day until the next day at dinner time.

  2. The 5:2 fasting

: Such as a 5:2 diet that consumes only 400 to 600 calories (20 to 25% of daily recommended calories) on two non-consecutive or consecutive days of the week, and then you eat the other five days as usual.

*Eating window will vary according to personal preference, but the range will be 4-10 hours.

*You can drink water, tea, or coffee without added sugar or any milk

*Recommended the 16:8 fasting, the simplest and most viable way of fasting*

The main benefits of IF

  1. Weight loss and fat loss: Leading reduction in calories and changing hormones to facilitate weight loss.

  2. Improving metabolic health: Studies show that metabolic rate will increase by 3.6 to 14%.

  3. Better blood sugar control in type 2 diabetes: Lowering insulin sensitivity (resistance) and increasing human growth hormone levels which increase fat-burning hormone (Noradrenaline)

  4. Adjusting hormone levels to access stored body fat to use as energy results in losing belly fat and organ fat.

  5. Studies show that it reduces inflammations that cause many chronic diseases such as cancer.

  6. Lowering blood pressure and blood cholesterol.

What can you eat?

You can eat any food while intermittent fasting, but try to eat a healthy diet such as unprocessed foods or rich in whole grains, fruits, vegetables, good proteins and fat. In addition, you make sure to eat various nutritious foods during the feeding window.

How much can you eat?

There are no rules about how much you can eat during the feeding window. However, you may refer to your daily recommended calories (Calculate your recommended calories) to eat if your goal is weight loss. You make sure you don’t go below 1200 calories daily because of losing weight faster.

*The 5:2 fasting: You can consume only 400 to 600 calories (20 to 25% of daily recommended calories) on two non-consecutive or consecutive days of the week and then eat the other five days as usual*

 

What is the downside?

  1. Feeling hungry

  2. Headaches, fatigue, constipation, sleep disturbances

  3. Swing mood, anxiety

  4. The stress of adjusting to a new eating routine

Who should not fast?

: People who are pregnant or breastfeeding, have a current or history of eating disorders or are underweight, any medical conditions, adolescents, and unproven studies, but women tend to affect their menstrual cycles such as irregular or missing menstruation or missing during fasting.

 Okay, let’s try if it works for you.

This meal plan is an example only. (Calculated approximately only)

  • Total calories: 1,600 Kcal/ Day

(Calculate your recommended calories)

MEAL 1.

Scrambled Egg & Cheddar cheese & Avocado on Toast (721Kcal)

-Egg x 2: 145Kcal

-Cheddar slice x 2: 226 Kcal

-Avocado 1/2: 160 Kcal

-Toast x 2: 150 Kcal

-olive oil x1 tsp: 40 Kcal

MEAL 2.

Beef Steak with onions & Broccoli

(Blueberry & Almonds for dessert (879 Kcal)

-Steak 250g: 678 Kcal

-Onions 30g & Broccoli 30g: 25 Kcal

-Salads Mix 60g: 9 Kcal

-Olive oil 1 tsp: 40 Kcal

-Blueberry 100g: 57 Kcal

-Almond x 10: 70 Kcal

 *You can change different types of fat, protein, or carbs accordingly.*

*Use salt & pepper slightly for all meals*

Guide to each nutrition food.

Fats

  • Oil (MCT oil, olive oil, avocado oil, coconut oil)/ Olive

  • Nuts (Almond, Brazil nut, walnuts)

  • Butter

  • Animal fat

Proteins

  • Meat (Beef, pork)

  • Poultry (chicken, turkey, duck)

  • Egg

  • Oily fish (Salmon, Tuna, swordfish)

  • Cheese, natural yoghurt

Carbohydrates

  • Whole meals bread

  • Pasta/ Rice/ Oat/ Quinoa/ Noodle

  • Sweet potato/ Potato/ Pumpkin

Vitamins & Minerals

  • Cabbage/ Asparagus

  • Broccoli/ Cauliflower

  • Mushroom/ Tomatoes/ Cucumber

  • Green bean/ Eggplant/ Turpin/ Celery

  • Leafy veggies (Spinach, rocket salads or any green leafy)

  • Apple, Orange, Banana, Berries, Grapefruit, Pear, Watermelon

You can eat any kind of food without limitations, but remember, your body reacts to what you put in it. Think about feeding your body like you would feed your children – with care. Embrace the gradual changes your body goes through on this new journey, and you’ll feel thankful.

 

“Remember, always prioritize your happiness and well-being.”

 

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