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2 Popular Ways to Do Intermittent Fasting

FOR WOMEN: 8 HOURS DIET, 16 HOURS OF FASTING

You’re eating your exact same diet, except with an 8 hours time stamp (ex: 10:00 a.m.-6:00 p.m.). Afterward, you fast for 16 hours straight. You don’t consume any food between 6:00 pm-10:00 p.m. This gives time for the body to repair itself. Why is this diet perfect for women? This diet prevents you from overeating at night and having food craving during your monthly period. You can trick your body into thinking that you’ve consumed fewer calories in a day when you’re actually just eating the same amount. This diet works for the average working female. Women are recommended to consume fewer calories than men because of their height and weight. The average amount is around 2100 calories, whereas for men it’s 2500 calories.
You can actually gain more weight with different types of healthy foods.

FOR MEN: 4 HOURS DIET, 20 HOURS OF FASTING

This diet can be applied to men and women. However, it’s a diet that is usually geared towards fanatic fitness people. This lifestyle was originally applied by Roman soldiers (the Spartan). They didn’t have the luxury of eating 4 meals a day, because of their strict training session. This type of diet consists of eating one large meal during the evening and sometimes a small breakfast in the morning. This type of lifestyle can be great for men who want to improve their hormonal growth. 

SAMPLE MEAL PLAN: 2OOO CALORIES 
Meals
Protein (g)
Fat (g)
Carbs (g)
Calories
1.1/2 cup — Raisin Bran Cereal
1.1/2 cup — Milk, 1%
19.32
5.14
87.38
434.27
1 cup — Grapes, green or red
1.09
0.24
27.33
104.19
1 breast — Chicken, breast, skinless
2 tablespoons — Soy Sauce
1.1/2 cup — Brown Rice
38.32
6.69
70.04
502.46
1 cup — Blackberries, frozen
1.78
0.65
23.66
96.64
Dinner: Beef Steaks Provencale

KETO DIET VS INTERMITTENT FASTING 

Keto diet has more negatives side effects at the beginning of adaptation. In my personal opinion, you can experience negative symptoms if you don’t do your research properly. I was getting fatigued and constipation problems. People tend to ignore the green vegetables and raw fruits and they end up eating high amounts of dairy and processed foods.  There will be a lack of fibre if you don’t compensate for the loss with veggies. In a general term, a ketogenic diet consists of cutting out carbs (less than 20 g a day) and imputing a lifestyle of high fat and moderate protein diet. The liver will start producing ketones because you’re depriving it of its main source of energy: carbohydrates. In North America, 50% of our daily diet derives from carbs. (Cakes, Bread, Meatloaf etc.) Make sure, to compensate the loss with having half your plate filled with vegetables. Your body will slowly transition to burning fat as its main source of energy. 

AN EASY MEAL PLAN FOR BEGINNERS

Breakfast: Whole milk, unsweetened yogurt mixed with full-fat sour cream, blueberries, chia seeds, and walnuts.
Lunch: a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, and a few grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese.
Supper: Grilled chicken served with eggplant, yellow squash, and zucchini along with a few tomatoes, sautéed with garlic in olive oil.


STUDIES OF INTERMITTENT FASTING

According to the International Society of Sports Nutrition, intermittent fasting can become a permanent lifestyle than a temporary solution to weight loss. You’re not counting your calories. Therefore, the time slot eating (ex: 12: 00 pm-8:00 pm) can suppress your food cravings at night.

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