The tradition for taking three meal a day mindset has changed the practice of fasting for a set period as intermittent fasting. 16:8 diet is most common these days as it is most popular health trend.
What food to eat?
16:8 intermittent diet doesn’t have any food rules or restrictions like any other diet. You don’t have to monitor calorie count or intake of carbs as there is no such restrictions. Many people are taking this diet as it consumes less mealtime planning and shortens eating habits.
Try to focus on healthy food while on intermittent fast:
- Consume more vegetables and fruits
- Try to take whole grains such as brown rice, oats, quinoa and barley also consume complex carbohydrates such as peas and beans.
- Proteins such as chick, tofu, seeds, nuts, eggs, beans and lean red meat.
- Intake of healthy fats from olive oil, nuts, seeds, coconut, avocados, fatty fish.
An example of 16:8 fasting schedule:
- Wake up @7:00 AM
- Take Lemon Water @7:30 AM
- Skip your breakfast
- Take a healthy brunch @12:00 PM
- Take snacks @3:00 PM
- Avoid evening snacks
- Take Dinner @6:00 PM
- Take healthy snacks @7:30 PM
- Begin fast for 16 hours @8:00 PM
16:8- Fasting Meal Plan Sample:
Monday
- 7:00 AM- Wake up
- 7:30 AM- Lukewarm lemon and honey water
- 8:00 AM- Skip Breakfast
- 12:00 PM- Healthy Brunch: ½-bagel cheese with egg or coffee with coconut creamer
- 3:00 PM- Snack: Orange juice
- 6:00 PM- Dinner: sauté chicken breast with green beans brown rice
- 7:30 PM- grapes with Romano cheese
- 8:00 PM- Start Fast
Tuesday
- 7:00 AM- Wake Up
- 7:30 AM- Lukewarm lemon and honey water
- 8:00 AM- Skip Breakfast
- 12:00 PM- Healthy Brunch: Greek Yogurt with Coffee
- 3:00 PM- Snack: apple slices
- 6:00 PM- Dinner: grilled salmon with steamed broccoli brown rice
- 7:30 PM- Snack: pears with cinnamon
- 8:00 PM- Start Fast
Wednesday
- 7:00 AM- Wake Up
- 7:30 AM- Lukewarm lemon and honey water
- 8:00 AM- Skip Breakfast
- 12:00 PM- Healthy Brunch: oatmeal with almond butter or coffee with coconut creamer
- 3:00 PM- Snack: nuts
- 6:00 PM- Dinner: sauté eggs with tomatoes brown rice
- 7:30 PM- Snack: carrots and hummus
- 8:00 PM- Start Fast
Thursday
- 7:00 AM- Wake Up
- 7:30 AM- Lukewarm lemon and honey water
- 8:00 AM- Skip Breakfast
- 12:00 PM- Healthy Brunch: avocado toast with egg or coffee with coconut creamer
- 3:00 PM- Snack: strawberries or banana smoothies
- 6:00 PM- Dinner: teriyaki chicken with steamed broccoli brown rice
- 7:30 PM- Snack: apples with almond butter
- 8:00 PM- Start Fast
Friday
- 7:00 AM- Wake Up
- 7:30 AM- Lukewarm lemon and honey water
- 8:00 AM- Skip Breakfast
- 12:00 PM- Healthy Brunch: triple berries smoothies
- 3:00 PM- Snack: nuts
- 6:00 PM- Dinner: sauté chicken with cauliflower rice and mushroom
- 7:30 PM- Snack: clementine’s sunflower seeds
- 8:00 PM- Start Fast
Saturday
- 7:00 AM- Wake Up
- 7:30 AM- Lukewarm lemon and honey water
- 8:00 AM- Skip Breakfast
- 12:00 PM- Healthy Brunch: whole wheat pancake
- 3:00 PM- Snack: blueberries
- 6:00 PM- Dinner: soba noodles with ground pork and spinach
- 7:30 PM- Snack: pears with cinnamon
- 8:00 PM- Start Fast
Sunday
- 7:00 AM- Wake Up
- 7:30 AM- Lukewarm lemon and honey water
- 8:00 AM- Skip Breakfast
- 12:00 PM- Healthy Brunch: sliced pork sandwich or coffee with coconut milk
- 3:00 PM- Snack: nuts
- 6:00 PM- Dinner: dine out
- 7:30 PM- Snack: popcorn spiced
- 8:00 PM- Start Fast
Benefits:
- It increases longevity.
- It decreases risk in two types of diabetes.
- It losses weight loss and shows difference in body alignment.
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