7 days, (16: 8) Intermittent fasting meal plan for weight loss – Fastest way to lose 20 pounds

Intermittent fasting is a diet that alternates between fasting and eating.

Unlike a traditional meal plan, intermittent fasting focuses only on when to eat, rather than what to eat. You can eat literally anything, but only during meals.

So, from a technical point of view, intermittent fasting is a pattern of eating in which all you have to do is fast and eat at a certain time.

There are several ways to make intermittent fasting. You can fast 24 hours a day, once / twice a week, you can restrict your calorie intake, or you can fast for a few hours each day.

But the lightest, most popular version of intermittent fasting for beginners is the 16: 8 method.

In this article, you will learn more about the 16: 8 flashing method.

So what is the 16: 8 intermittent fasting method?

The 16: 8 method is one of the most popular versions of intermittent fasting.

In the 16: 8 method, you must fast every day for 16 hours (out of 24 hours) and eat meals only within 8 hours.

In order for the 16-hour fasting period to be bearable, you can also align it with your sleep routine so that you can spend most of your time fasting asleep.

Moreover, you can eat whatever you like during the meal and you are allowed to consume drinks without calories, water, tea, coffee, even during fasting.

Unlike other methods of intermittent fasting, such as the warrior diet, in which you can eat only one large meal / day or the spontaneous jumping of the table, in which you skip meals at random, the 16: 8 method is much easier to follow.

Because you can eat at any time during the 8-hour meal window and spend much of your time fasting asleep.

Empty plate

How to fast 16: 8?

Here’s a step-by-step guide to doing 16: 8 flashing correctly:

Step 1. Decide on a 16-hour fasting period and an 8-hour meal period

The first step is to decide your fasting period. Since it lasts 16 hours, you should select your fasting hours so that they are aligned with your sleep time.

This way, you will spend most of your time fasting asleep, which will inevitably make your weight loss journey easier.

Tip: In the 16: 8 method, women do better with 14-15 hours of fasting. For men, a 16-hour daily fast produces the best results.

Here are some fasting periods:

  1. 20:00 – 12:00 (Dining window: 12:00 – 20:00)
  2. 21:00 – 13:00 (Table window: 13:00 – 21:00)
  3. 18:00 – 10:00 (Table window: 10:00 – 18:00)

For an ordinary person, the fasting period – 20:00 – 12:00 is the best option. Because it’s as simple as having your last meal before 8pm and skipping breakfast the next morning.

Step 2. Select meals for the fasting period

In the 8-hour food window, you can eat literally anything you want. Because there are no restrictions on what you can eat. In addition, there are no calorie restrictions.

However, you should still limit your daily intake of junk food and processed foods. As with small amounts, junk food can adversely affect your health in negative ways.

For best results, stick to healthy, light meals only when you are fasting.

If you are still unsure what to eat on an intermittent fast, you can use the 7-day intermittent fasting meal plan below.

The best option for fasting and eating: For the fasting period 20:00 – 12:00. For the meal period, between 12:00 and 20:00.


7-day intermittent fasting plan (16: 8).

  • Wake up: 07:00
  • 7:30 am: Water with lemon / green tea
  • 9:00 am: Skip the breakfast
  • 12:00: Table 1
  • 3:00 pm: Table 2
  • 6:00 p.m .: Table 3
  • 19:30: Snack
  • 20:00: Start fasting (up to 16 hours)

7 days (16: 8) Intermittent fasting meal plan

There are no specific instructions on what to eat intermittently.

You can eat whatever you want. However, if you start consuming everything you can get your hands on, chances are you will gain weight even after 16 hours of fasting daily.

To prevent overeating for 8 hours, here are 3 simple tips to keep in mind:

  1. Always eat a well-balanced diet.
  2. Avoid eating sweets or junk food with an excessive amount of calories.
  3. No more than 3 meals + snacks during the meal period.

Here’s a 7-day meal plan you can try:


Intermittent fasting breakfast ideas

  1. Hemp granola Food for birds
  2. Tacos with turkey | Everyday food
  3. Baked oatmeal MOMables – Laura Fuentes
  4. Healthy Breakfast Burritos | Food fuel
  5. Fluffy rolls with cinnamon Keto | KetoFocus
  6. Egg muffins | Downshiftology
  7. Matcha energy bites without baking | Clean and delicious

Intermittent fasting ideas

  1. Lemon Garlic Salmon Mediterranean preparation
  2. Honey Garlic Shrimp | Food cravings
  3. Cobb Salad | Natashas kitchen
  4. Mediterranean chicken salad Kravings
  5. Vegan Lentil Burgers | Off-grid vegan chef
  6. Burrito with sweet potatoes and black beans | Blackstone Grill
  7. Sweet potato curry, chickpeas and spinach Lissa Elle (Youtube)

Intermittent fasting dinner ideas

  1. Healthy Bolognese Spaghetti | Kitchen Sanctuary
  2. Roast Sheet | Stay At Home Chef
  3. Chicken with vegetable mixture Laura in the kitchen
  4. Wrap with lettuce Ashees cookbook
  5. Tray with salmon and vegetables Kevin Lee Jacobs Delicious Living
  6. Food in a pot Chicken with lemon with vegetables | Jessica Gavin
  7. Garlic Chili Fried Rice Yeung Man is cooking

Food for the fasting period

  1. Bone broth | Honest and Tasty
  2. Apple cider vinegar (diluted)
  3. Green tea
  4. Coffee
  5. The water

Intermittent job benefits:

  1. Weight loss
  2. Improves brain function
  3. Reduces blood pressure
  4. Reduces inflammation
  5. Stimulates metabolism
  6. Improves heart health

Intermittent side effects:

  1. Increases appetite (temporarily)
  2. Anecdotal reports suggest intermittent fasting may lead to hormonal imbalances in women
  3. Decreased insulin sensitivity (women only)
  4. Women are the least likely to benefit from intermittent fasting. In addition, most health experts do not recommend intermittent fasting for women
Thinking woman

Keto vs intermittent post

1. Intermittent fasting produces slow results, while keto produces fast results.

I followed the 16: 8 method for a week just for the sake of this article. And I’ve used keto several times. Here are my results after following both diets for 7 days:

Weight loss after 7 days:

  1. Intermittent post (16: 8): 0.5-0.7 lbs
  2. Keto diet: 3+ lbs (Total 24.5 lbs (11.1 kg) in 47 days)

2. Keto is very restrictive compared to intermittent fasting

In the intermittent fast, you can eat whatever you want. In addition, there are no restrictions on calorie intake. However, keto is a very restrictive diet.

Moreover, in order to get potential benefits from keto, you have to go into ketosis and it is difficult to get into ketosis.

(Here’s an article that can help you get into ketosis in the first 3 days and a 10-day Keto diet plan to get you started)

3. The best diet would be the one that suits you

Choose a diet that perfectly complements your life without being an obstacle.

For example, if you do not have time every day to prepare meals, then stay in the intermittent fast, because you will only make mistakes while following keto.

But if the results are all that interests you, then you should try the keto diet.

(If you want to follow the keto diet, I recommend you consult a nutritionist or if you are like me and consider visiting a nutritionist a useless hassle, then you can get a personalized keto diet plan here.

This diet plan will be tailored to your weight loss goals. In addition, it will help you avoid nutrient deficiencies, maintain ketosis, and prepare healthy meals.)

PS Thanks for reading! If you liked this intermittent post, feel free to share it. Also, leave a question below in the comments section if you have any

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Hi, I’m Rudra, a certified computer engineer and procrastinator. I started FitnessGained in 2018 to help me stay in shape, despite all the time I have in the office. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay in shape even more. Our motto is “Reaching True Potential with Effort.”

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