Intermittent Fasting: Weight Loss Diet Plan That Works
Intermittent fasting does not only imply fasting for a defined duration only. This diet is also concerned with strategically scheduling your meals in order to aid in quicker weight loss. This method will help you use fat as the main source of energy thanks to restrained calorie intake.
Diet plan grocery list
Chicken breast
Salmon
Eggs
Greek yogurt
Spinach
Kale
Broccoli
Cauliflower
Zucchini
Cucumber
Sweet potato
Avocado
Quinoa
Brown rice
Lentils
Chickpeas
Black beans
Blueberries
Strawberries
Raspberries
Apples
Oranges
Bananas
Almonds
Walnuts
Chia seeds
Flax seeds
Olive oil
Apple cider vinegar
Canned tuna
Cottage cheese
Turkey breast
Tofu
Diet plan overview
Intermittent fasting is known as pattern of eating that cycles between periods of fasting and eating, and that is why it is quite effective in controlling the number of calories. The appeal of the weight loss diet plan for intermittent fasting is that it’s easy; no need to count calories or measure food - just look at the clock. Most people find it easy to do and fit into their daily routine.
The diet pattern often takes a 16/8 approach, where an individual will eat within an 8-hour period and not eat anything for the remaining 16 hours; or a 5:2 dieting approach, where you can eat normally for 5 days a week and then keep to a calorie restriction of about 500-600 during the other 2 days. This method can achieve a decrease in the total caloric intake without the necessary daily intake restrictions. Nonetheless, it is advisable to still eat properly when it is time, so that the body gets the necessary nutrients.
Foods to eat
- High-Protein Foods: Muscle maintenance during fasts is best with foods like chicken, turkey, eggs, and Greek yogurt.
- Healthy Fats: Energy comes from avocados, nuts, seeds, and olive oil.
- High Volume Vegetables: Broccoli, spinach, and kale are superfoods that help you feel full.
- Whole Grains: Brown rice, quinoa, and oatmeal provide long-lasting energy.
- Hydrating Fluids: Water, herbal teas, and bone broth not only fill you up but also help with hydration.
✅ Tip
Foods not to eat
- Refined Carbs: White bread, pastries, and sugary cereals can spike your blood sugar levels.
- Processed Snacks: Chips, cookies, and similar foods are packed with calories and offer no nutrition.
- Sugary Beverages: Sodas and sports drinks add extra sugar to your diet.
- Trans Fats: Avoid oils like hydrogenated oils or margarine in your meals.
- Alcohol: Beer and cocktails are loaded with sugar and empty calories.
Main benefits
One of the surprises of the weight loss diet plan for intermittent fasting is how it improves brain function - memory and cognition. This diet plan also reduces inflammation that helps with post-workout recovery. Plus, the intermittent fasting diet does not force on any specific time to eat your food, which makes it easier to plan meals. As a nice little extra, during fasts, teppan cellular operation known as autophagy occurs, which is essentially a ‘clean out’ of the cells the body does not need.
📊 40.2% of American women have obesity (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Meal Plan for Weight Loss Diet Plan for Intermittent Fasting
Day 1
- Breakfast: Greek yogurt with blueberries, chia seeds, and walnuts
- Lunch: Grilled chicken breast, quinoa, and steamed broccoli
- Dinner: Baked salmon with sweet potato and sautéed kale
- Snack: Sliced cucumber and apple with cottage cheese
Day 2
- Breakfast: Omelet with spinach and avocado
- Lunch: Turkey breast wrap with kale and Greek yogurt dressing
- Dinner: Tofu stir-fry with zucchini, broccoli, and brown rice
- Snack: Orange slices with almonds
Day 3
- Breakfast: Smoothie with Greek yogurt, spinach, banana, and flax seeds
- Lunch: Lentil salad with cucumber, chickpeas, and apple cider vinegar dressing
- Dinner: Baked chicken breast with cauliflower rice and sautéed spinach
- Snack: Cottage cheese with strawberries and walnuts
Day 4
- Breakfast: Greek yogurt parfait with raspberries, chia seeds, and almonds
- Lunch: Tuna salad with avocado, kale, and apple cider vinegar dressing
- Dinner: Grilled turkey breast with quinoa and steamed zucchini
- Snack: Sliced apples with peanut butter and walnuts
Day 5
- Breakfast: Scrambled eggs with spinach and cottage cheese
- Lunch: Salmon bowl with brown rice, sweet potato, and sautéed broccoli
- Dinner: Grilled tofu with lentils and steamed cauliflower
- Snack: Orange slices with almonds
Day 6
- Breakfast: Smoothie with Greek yogurt, kale, strawberries, and chia seeds
- Lunch: Quinoa salad with cucumber, chickpeas, and apple cider vinegar dressing
- Dinner: Baked turkey breast with brown rice and sautéed zucchini
- Snack: Cottage cheese with blueberries and almonds
Day 7
- Breakfast: Greek yogurt parfait with raspberries, chia seeds, and walnuts
- Lunch: Lentil bowl with spinach, black beans, and apple cider vinegar dressing
- Dinner: Grilled chicken breast with quinoa and steamed broccoli
- Snack: Sliced apples with peanut butter and walnuts
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on May 13, 2024
- Updated on Nov 1, 2024