Meals for Intermittent Fasting

When most of us hear the word “fasting,” we’re likely to think of politically motivated hunger strikes or endurance stunts like illusionist David Blaine’s infamous 44-day stint, sans food, in a transparent, Plexiglas box. But the occasional fasting these experts are recommending is something different. They point out that humans evolved through multiple short-term periods of caloric restriction, and that our metabolisms operate more efficiently when freed from the burdens of 24/7 digestion and nutrition assimilation.

Done right, intermittent fasting can help you lose a significant amount of weight. But meal prep can be a challenge when fasting days limit your calories to 500 (for women) or 600 (for men). Try these meal pairings for your morning and evening meals. Each contains protein and quality fat to keep you full, plus a small amount of complex carbohydrate to give you some extra energy.

Breakfast > 200 calories

  • Egg white omelet, with mushrooms, spinach and bell pepper, plus 1 slice of whole grain toast (can substitute gluten-free toast or brown rice wrap) or 1/2 cup fruit.
  • Oatmeal (1 cup), with 1/2 sliced banana and cinnamon.
  • Nonfat greek yogurt, with berries & 1 tbsp slivered almonds.
  • Medium sweet potato, with 1/4 cup black beans & salsa.
  • Smoothie, with unsweetened vanilla or chocolate plant based protein powder, unsweetened almond milk & ice.

Dinner > 300 calories

  • Salmon (4 oz.), with 1/2 cup quinoa & spinach.
  • Black bean pasta (2 oz.), with spinach, mushroom, bell pepper & zucchini, topped with 1/2 cup marinara sauce.
  • Chicken breast (4 oz.), with spaghetti squash (1 cup), broccoli (1/2 cup), cauliflower (1/2 cup) & marinara sauce.
  • Large salad with (3-4 oz.), chicken breast, loads of veggies (like bell pepper, cucumber, mushrooms), 1 tbsp, slivered almonds & 1/4 cup grapefruit or orange slices.
  • Portobello mushrooms, grilled or burger, on a whole-wheat sandwich thin, with 1/2 cup sweet potato and Swiss chard.

Free Foods > These limitless foods will help you fill up without calories on fast days:

  • Leafy greens (spinach, kale, chard, mustard greens, salad leaves, watercress).
  • Water
  • Coffee (be careful not to overdo caffeine when you fast)

Tips > Whether you’re interested in fasting for two days a week, on alternate days, for five days a month, or for part of each day :

  • Check with a doctor or dietician first.
  • Fasting isn’t an option if your have diabetes, are pregnancy or have had an eating disorder.
  • Measure all portions carefully. A tracking app can help you meet your calorie goals.
  • Dining out and exercising strenuously aren’t options on fast days.
  • Listen to your hunger on non-fast days, and eat a nutrient-dense diet.

Reference : https://health.clevelandclinic.org/fasting-weight-loss-10-tasty-meals-fast-days-infographic/

19 Comments Add yours

  1. Amazingly presented which those youtube can’t tell efficiently some of them really need you as there scriptures!!

    Liked by 1 person

    1. Garima says:

      Glad you found the post helpful.

      Liked by 1 person

  2. When I think of fasting I think of a faith discipline. Fasting has benefits both physically and mentally/spiritually.

    Liked by 1 person

    1. Garima says:

      Research suggests that occasional 24-hour fasting can improve cardiovascular health. Some evidence from research on animals shows that fasting can help fight certain kinds of cancer or even help preserve memory. But fasting for long periods of time is bad for you. Your body needs vitamins, minerals, and other nutrients from food to stay healthy. Fasting too long can be life threatening. Don’t fast, even for a short time, if you have diabetes, because it can lead to dangerous dips and spikes in blood sugar.

      Liked by 1 person

      1. I must try this intermittent fasting you are speaking of. People on my church staff have done it with great benefit.

        Liked by 1 person

      2. Garima says:

        It is beneficial Joseph, start with 12 hours and then gradually increase to 16.

        Liked by 1 person

  3. Wemenblogs says:

    Thankyou so very much❤️

    Liked by 1 person

    1. Garima says:

      Most welcome. I just loved the meal plan, simple and easy to make 🙂

      Like

  4. Andres-David says:

    Fasting is really important for human life to live healthy

    Liked by 1 person

    1. Garima says:

      Interestingly, intermittent fasting has been shown to have major benefits for insulin resistance and lead to an impressive reduction in blood sugar levels. In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%

      Liked by 1 person

  5. imanishas007 says:

    https://imanishas007.in/2020/05/16/how-to-get-the-sunshine-blogger-award/
    Hello Garima!
    I have nominated you for the #sunshinebloggeraward as your work amaze me and motivates me. Please feel free to accept it.

    Liked by 1 person

    1. Garima says:

      Thank you Manisha. Your kind words are much appreciated.

      Liked by 1 person

  6. C.J. Boock says:

    People really should trying fasting it does impact insulin and other levels in the body

    Liked by 1 person

    1. Garima says:

      Yes that is correct. New research suggests that intermittent fasting may raise insulin levels, damage pancreatic cells, and increase the amount of abdominal fat. Share on Pinterest Intermittent fasting may be a popular diet, but it may also harm our metabolic health, suggests a new study.

      Like

  7. journeywithjuniorcom says:

    Loved it. MyFitnessPal is my main go-to app. I don’t do Intermittent Fasting anymore but flexible dieting. Still watching those calories but eating whenever I want. I didn’t feel like IF helped me but it might help other people reach their goals.

    Liked by 1 person

    1. Garima says:

      Glad you liked it. Fitness pal is a good app. You can’t try spoonacular as well for good recipes.

      Like

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