Slash your Calories in 2 days a Week!
Can you really lose weight on an Intermittent Fasting diet plan?
Does the sound of eating junk food and ice cream one day and poached salmon and salad the following day sound like a wierd diet to you?Well, if you have heard of Intermittent Fasting (IF), then it shouldn’t.IF is fast becoming the most talked about diet in the health world today. As well as helping you to lose weight quickly it has the additional benefits of reducing the risk of cancer, heart disease and diabetes.Read on to discover how you can get started with Intermittent fasting and what results you should expect to see.
Finding the Best Intermittent Fasting Plan for You
Since it is a new diet, there are several IF diet plans that can bring results within a certain period of time. It all depends on your focus and goal for the diet. In the remainder of this article I will introduce the most popular variations of the IF diet to help you decide what is most suitable to your situation.Also note that a major benefit of Intermitent Fasting is that these diets are not rigid and can easily be adapted and still give results. However, even though intermittent fasting can give quick results and make you lose weight fast, it is most effective when you make it a lifestyle change.
Intermittent Fasting Diet Plan for Fat Loss
Intermittent Fasting Results in Weight Losss Success
Intermittent fasting increases the rate at which the body burns excess fats due to the fact that it must do so in order for you to get the energy you require. Therefore, rather than using stored energy in calories from the foods you eat; you will instead use excess fats that are stored in the body. One of the most popular types of intermittent diet plan for fat loss is also known as Alternate Day Fasting
; here, you need to eat a balanced diet of about 1,800 calories every other day. Details below:The Fast:
You fast 24-36 hours on your fasting days. This does not mean that you eat nothing at all while fasting. Actually, just cut the calories to about one fifth of the normal-level you take. For example, normal intake for women is 2000 calories per day and men is 2500 calories per day. So on fasting days, women should reduce this to around 400 calories per day and men to around 500 calories per day.The Eating:
Your meals should consist of proteins and vegetables like fish and salad, or starch and vegetables such as rice and steamed-veggies. However, do feel free to indulge occasionally, as this doesn’t detriment the diet in any way. Be warned that eating only junk food on non-fasting days should be avoided at all costs, as this will cancel out any benefits of the diet.Example:
Sunday, Tuesday, Thursday, follow your normal diet. Eat at intervals the way you may desire throughout the day. On the other (fasting) days, you can restrict yourself from calories to about one fifth of your normal intake. Find the ways in which you can do this; skip one meal if you have 3 meals in a day. As an alternative, you can reduce the size of meals you eat.This is a good plan for beginners because you just have to think of fasting every second-day so it is easier to manage. The results of this plan should bring fat loss within the first one week. This however varies from one person to another, but there are people who have lost up to about 5lbs during the first ten days.Resources:
The Eat Stop Eat program
goes in-depth into this diet and is the best resource available on how to eat, what to eat, and when to eat.
Intermittent Fasting Diet Plan for Muscle Gain
The right Intermittent Fasting Plan can help you gain muscle
When it comes to gaining muscle with intermittent fasting diet, it is all about HGH (Human Growth Hormone) response. You gain muscle in just two ways. You lose fat and you look more ripped, resulting in your muscles look pumped than before; or your muscle mass increases as if you are lifting heavy weights.This intermittent fasting diet plan is cool because it aids you with losing fat and building muscle mass. To gain and build muscle, try the following example diet plan.The Fast:
18-hours every day – from the end of your previous evening meal, through sleep and for approximately half of the hours of the following day, depending on the period you spend on sleeping.The Eating:
three or four meals in the remaining 6-hour period.Example:
if you finish your dinner on Sunday at 9pm, go to bed at 11pm, you will sleep for 8-hours and wake up at 7am. Your first meal will be at 3pm, and you will be eating from 3pm to 9pm. The food should be rich in nutrients, but focus mainly on eating veggies, beans, fruits, protein, and such kind of diet that will also provide you enough energy before your next meal. Liquids and snacks are also allowed as additional foods for this plan.The Reason:
the growth-hormone levels start spiking as the fasting gets around the 10 to 12-hour mark. This means that you have 6-hours from then.Resources:
diet plan involves fasting for 16-hours a day, and eating for the rest of the 8-hours of day.
Intermittent Fasting Diet Plans for Women
IF for women is gaining more popularity but majority of plans focus on fasting in order to build muscle-mass for the body, which is suited to men more often than not.However, IF is perfect for those women who are looking for a slim body, less weight and want to maintain a perfect figure but do not want to build muscles. There are a number of diet plans for women that are most common.The Alternate Day Fasting diet plan:
involves eating a balanced diet and then fasting for 24-hours every other day. (See ADF example above).The 5:2 Diet (aka The Fast Diet):
This is a form of intermittent fasting that took off following a documentary on the BBC in 2012, called “Eat, Fast and Live Longer”
.The 5:2 diet involves low calorie consumption for two days a week and allows normal eating for the other five days. Although the number of calories consumed on the two days a week is restricted, it is up to the particular dieter to decide how to divide them throughout the day; men can consume 600 calories and women 500.A typical fasting day may consist of a breakfast of 300 calories, such as two scrambled eggs with ham, water, green tea, or black coffee, and a lunch or dinner of grilled fish or meat with vegetables, amounting to 300 calories.The Fast 5-Diet plan
is where you have an “eating window” of 5-hours a day when you can eat and the remaining 19 hours of the days is the fasting period. You can also opt to follow a Periodic-fast where you fast for 24-hours once a week or month.
How is IF Different for Women?
Intermittent fasting is much more about freedom from dieting, having your favorite foods and getting rid of the old and unhealthy dieting habits. There is always added health-benefits such as the reduced risks of getting diabetes, dementia, cancer and skin aging, which women tend to care about.It might sound complicated but one thing women must understand concerning IF is that it is the principle that aids you to shed-fat and gain more energy and not how rigid you follow a specific plan.Our Intermittent Fasting Diet Plan Recommendation
If you want to get serious about IF for fat loss and muscle gain, then the Eat Stop Eat program contains the best advice available on Intermittent Fasting. No other programs have been tested and proven as thoroughly and it’s the most detailed in terms of how to eat, what to eat at every meal, and get the absolute quickest results from this kind of diet.