Intermittent Fasting For Weight Loss Plan [Ultimate Beginners Guide] (2024)

If you’re thinking of trying a intermittent fasting for weight loss plan, today’s post will explain what you need to know about intermittent Fasting, from its health and weight loss benefits to its most popular methods.

Intermittent Fasting continues to gain popularity as a weight loss plan. Its benefits include improved brain health, enhanced physical strength and fitness, higher energy levels, improved memory, and decreased risk of heart disease.

By focusing on when to eat instead of what to eat, Intermittent Fasting helps you consume fewer calories andlose weight.

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Benefits of An Intermittent Fasting for Weight Loss Plan

Boosts metabolism by up to 13%[source]

Elevates levels of human growth hormone (HGH) by 2,000%.Growth hormone is well known for fat loss as well as muscle gain.[source]

Results in decreased insulin. Lower levels of insulin promote fat burning.[source]

IF = Fewer calories consumed.Fewer calories lead to weight loss.

Benefits of Intermittent Fasting In Addition to Weight Loss

Improves Memory

Reduces risk of diabetes

Improves risk factors for heart disease

Lowers Blood Pressure

Improves Cholesterol Levels

If you’re interested in intermittent fasting, there are several popular methods you can try.

All of these approaches involve splitting the day or week into periods of eating and fasting.

The five most commonly used methods are listed below.

Intermittent Fasting Schedules/Methods

12:12 Method

12:12 is considered the easiest Intermittent Fasting schedule and the best for beginners. This way of eating makes your body use fat as its primary energy source.

Duration:12-hour fasting period, 12-hour eating window

Crescendo Fasting

Crescendo Fasting may be the best Intermittent Fasting protocol for women. Intermittent Fasting comes with a slightly different set of rules for us -you can read about that right here in theEssential Guide to Intermittent Fasting for Women: 8 Beginner Tips for Serious Weight Loss.

Duration:Fast 2-3 non-consecutive days per week (ex: Monday, Wednesday, Friday)

• Fast for 12-16 hours
• On fasting days, do light cardio, yoga, or Pilates
• Eat regularly on non-fasting days
• Water, coffee, & other no-calorie beverages are allowed to hydrate and reduce hunger
• After two weeks, you may add another day of fasting

16:8 Method/Leangains Protocol

Typical Schedule:Stop eating at 8 pm and fast until 12 the next day.

Water, coffee, and other no-calorie beverages are allowed to hydrate and reduce hunger.

Eat healthy foods during the eating window.

Duration:Fast 14-16 hours per day

5:2 Diet

Duration:Eat regularly five days a week, then restrict calories to 500-600 calories on two days

Water, coffee, and other no-calorie beverages can hydrate and reduce hunger.

Eat-Stop-Eat

Typical Schedule:Dinner to Dinner, Breakfast to Breakfast, or Lunch to Lunch

Water, coffee, & other no-calorie beverages are allowed to hydrate and reduce hunger

Non-fasting days: Eat regularly

Duration:24 hours fast once or twice per week

Who Should Not Try Intermittent Fasting?

Intermittent Fasting is not for everyone. Intermittent Fasting is out of the question if you are pregnant or breastfeeding. IF is also not recommended for anyone who has struggled with an eating disorder or anyone suffering from thyroid or hormonal imbalances.

If you are in doubt, check with your doctor before starting any new eating plan.

Combining Intermittent Fasting with The Keto Diet

The keto diet is a strict low-carb diet that requires you to dramatically decrease your carbohydrates to reach the fat-fueled metabolic state of ketosis.

Intermittent Fasting helps your body get to this fat-burning state faster.

During a fast, your body’s insulin levels and glycogen stores decrease, leading your body to naturally burn fat for fuel.

Many people, myself included, havecombined keto with Intermittent Fastingto kickstart this process.

7-Day Intermittent Fasting Meal Plan

Okay, so you want to try intermittent Fasting, but you need to figure out what to eat? Here’s a healthy, low-carb meal plan for your first seven days of Intermittent Fasting to get you started.

No matter what IF method you choose, these recipes will complement your weight loss strategy and jumpstart your new healthy lifestyle.

Intermittent Fasting For Weight Loss Plan Breakfast Recipes

Cream Cheese Pancakes (Low Carb) | Word To Your Mother Blog

Easy Baked Eggs – Word To Your Mother Blog

Oatmeal Blueberry Protein Pancakes – SkinnyMs

Strawberry Smoothie | Word To Your Mother Blog

Healthy Chia Pudding | Word To Your Mother Blog

Lean & Green Protein Smoothie Bowl – SkinnyMs

Healthy Breakfast Egg Muffins – Word To Your Mother Blog

Intermittent Fasting Lunch Recipes

Chicken Quinoa Burrito Bowls – Gimme Some Oven

Clean Eating Tuna Salad – The Gracious Pantry

My Favorite Detox Salad – Eat Yourself Skinny

Turkey Avocado Greens Wrap – Nutrition Stripped

California Turkey Club Wrap – Tastes Lovely

Turkey Black Bean Taco Salad – Cooking Classy

Roasted Rainbow Vegetable Bowl – Minimalist Baker

Intermittent Fasting Dinner Recipes

Crockpot White Shredded Chicken Chili | Word To Your Mother Blog

Mississippi Pot Roast | Word To Your Mother Blog

Loaded Cauliflower Soup | Word To Your Mother Blog

Crack Chicken | Word To Your Mother Blog

Slow Cooker Balsamic Chicken – Word To Your Mother Blog

Healthy Beef & Broccoli Stir Fry | Word To Your Mother Blog

Baked Honey Garlic Salmon in Foil – Eatwell101

Chicken Thighs with Mozzarella Cheese – Word To Your Mother Blog

Clean Eating Crockpot Moroccan Lentil Sweet Potato Soup – Word To Your Mother Blog

If you are considering an Intermittent Fasting meal plan for weight loss, I hope this article has helped you. Please let me know if you have any questions!

Before you go, it takes hard work, discipline, dedication, and a focused mind to lose weight and finally feel confident in your body. I know. I’ve been there! I’ve lost over148 pounds, and it was not easy, but it was worth it. Take the first step and start today. Your future self will thank you!

Don’t Miss These Tips & Recipes!

Essential Guide To Intermittent Fasting for Women: 8 Beginner Tips For Serious Weight Loss Results

Want To Try Intermittent Fasting + Keto Diet? Here’s the 7 Day Meal Plan You Need for Weight Loss

Rebel Keto: How I Stopped The Blame Game, Lost the Weight, and Wrote a Book About Keto

26+ Healthy Snacks for Weight Loss

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Total Keto For Beginners

The Ultimate Low Carb Diet Meal Plan

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Today’s Quote: “Define success on your own terms, achieve it by your own rules, and build a life you’re proud to live.” – Anne Sweeney