Weight Loss that Works: 7-Day Intermittent Fasting Meal Plan for Beginners

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7-Day Intermittent Fasting Meal Plan for Beginners | Whether you follow a 12/12, 18/8, 20/4, Eat-Stop-Eat, or 5:2 intermittent fasting diet plan, losing weight will be easier if you follow a low carb, keto inspired, healthy diet, but knowing what to eat can be hard. We’ve put together a 7-day diet plan for women with simple and delicious recipe ideas to get you started.

Intermittent fasting is one of the hottest weight loss trends right now. Fasting may seem scary, but once you hear the health and weight loss benefits of it, you might be singing a different tune. Fasting isn’t a new phenomenon. Our ancestors used to fast due to their limited access to food and there are numerous religious ceremonies that involve dietary fasts being done every year. But the intermittent fasting meal plan takes this one step further, creating a lifestyle around fasting that has plenty of fat-burning benefits!

What You Need to Know About Intermittent Fasting

Intermittent fasting, also known as the fast diet, involves alternating cycles of fasting and eating. You can pretty much eat whatever you want, but only during a specific time period. During the fasting period you can drink water, coffee, tea and other non-caloric beverages to keep you from getting hungry. Going for a walk or distracting yourself by calling a friend, reading a book, or engaging in a side hobby are also great ways to keep cravings at bay. There are multiple intermittent fasting plans, and the great thing is you can choose the one that works best for you and your lifestyle. It’s a simple way to consume less calories and lose weight, so let’s dive in!

Intermittent Fasting for Beginners: How to Get Started

There are multiple ways to approach intermittent fasting, and if you’re interested in giving it a try, the first thing you’ll want to do is choose the fasting plan that’s right for you. Here are 5 ideas to get you started:

12/12 Method. This method is perfect for beginners. You fast for 12 hours and eat within a 12 hour window. If your last meal of the day is at 6 pm, you wouldn’t eat again until 6 am. This one is pretty simple, and you may even already be doing it! The most important part is not to eat a late night snack, even if you get the urge.

16/8 Method. With this method, you only eat within an 8 hour time frame each day and fast for the other 16 hours. For example, you only eat between 10 am and 6 pm or 12 pm and 8 pm.

20/4 Method. This is where it starts to get a little more intense. With the 20/4 method, you only allow yourself to eat within 4 hours of everyday and fast for the other 20.

Eat-Stop-Eat. For one or two days each week, you have a full 24-hour fast. So you wouldn’t eat anything from dinner one day until dinner the next day.

5:2 Diet. For 5 days of the week you can eat whatever and whenever you want, but for the other 2 days you only eat from 500 to 600 calories.

Remember: there are no hard and fast rules as to what you can and can’t eat on an intermittent fasting meal plan, but you’re going to have better results with a healthy, well balanced diet. If you’re eating fast food and excessive amounts of calories everyday, you can’t expect to reap the awesome weight loss results.

Benefits of Intermittent Fasting

Along with losing weight, there are additional benefits that come with the intermittent fasting meal plan, including:

  • Improved cognition and brain function
  • Decreased insulin resistance/risk of type 2 diabetes
  • Reduced blood pressure and cholesterol
  • Reduced inflammation

7-Day Intermittent Fasting Meal Plan for Quick Results

If you’re not sure what to eat on the intermittent fasting meal plan, we’ve put together a 7-day meal plan to get your started on the right foot! The recipes are clean and healthy, but also incredibly delicious so you can enjoy them while watching your waistline! No matter which method you choose, we have you covered with this beginner 7-day eating plan!

Intermittent Fasting Breakfast Recipes

1. Fat Burning Coconut Cookies | Shared
2. Fathead Keto Cinnamon Rolls | Wholesome Yum
3. Fat Burning Green Smoothie | North South Blonde
4. Bacon Spaghetti Squash Fritters | Julia’s Album
5. Keto Turmeric Milkshake | Ditch the Carbs
6. Matcha Green Tea Energy Bites | Living Well Mom
7. Healthy, Fluffy Low Carb Pancakes | The Big Man’s World

Intermittent Fasting Lunch Recipes

1. Teriyaki Zucchini Noodles | Eat Well 101
2. Triple Berry Spinach Salad with Candied Pecans | Chelsea’s Messy Apron
3. Crisp ‘n Flakey Fish Tacos | Gnom Gnom
4. Quick and Easy Chicken Spring Roll Jars | The Girl on Bloor
5. Smokey Green Bean Turkey Skillet | Project Meal Plan
6. Carnitas Burrito Bowls | Fit Foodie Finds
7. Cumin Spiced Beef Lettuce Wraps | Peace, Love and Low Carb

Intermittent Fasting Dinner Recipes

1. 20-Minute Honey Garlic Shrimp | Sally’s Baking Addiction
2. Chicken and Broccoli Stir Fry | Dinner at the Zoo
3. Nourishing Miso Soup | Yummy Mummy Kitchen
4. Blackened Salmon with Avocado Salsa | Closet Cooking
5. Turkey Meatball and Kale Soup | Pure Wow
6. Buttered Cod in Skillet | Valentina’s Corner
7. Roasted Lemon Butter Shrimp with Asparagus | Carl’s Bad Cravings

Intermittent fasting doesn’t have to be a scary thing. When you can eat these delicious meals, who wouldn’t love this simple way to lose weight?

If you loved this over view of the intermittent fasting meal plan, please share this post on Pinterest! 

7-Day Intermittent Fasting Meal Plan for Beginners | Whether you follow a 12/12, 18/8, 20/4, Eat-Stop-Eat, or 5:2 intermittent fasting diet plan, losing weight will be easier if you follow a low carb, keto inspired, healthy diet, but knowing what to eat can be hard. We’ve put together a 7-day diet plan for women with simple and delicious recipe ideas to get you started.

And if you’re looking for more weight loss tips, follow our Health board on Pinterest!



Kate
Kate
Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.