Intermittent fasting (IF) has become one of the most popular health trends for losing weight and getting healthy. According to studies, (1) it also positively affects the body's metabolic systems and cognitive function and has shown promise for increasing long-term health and extending life span. Intermittent fasting has some fantastic health benefits and is simple, too. Unlike so many diet plans, its focus isn't on what you eat but when. Of course, choosing healthy foods is vital, but if you're just diving in, this 16/8 intermittent fasting 7-day meal plan will get you started.
What is Intermittent Fasting?
Intermittent fasting isn't anything new. Fasting goes back thousands of years for various reasons, be it religious or cultural. However, these days, intermittent fasting is utilized for weight loss and its health benefits.
Intermittent fasting is a way of eating that cycles between periods of fasting with windows of eating times. Fasting periods may include either no food or significantly reduced calorie intake.
There are several styles of intermittent fasting that include (2):
Time-Restricted Eating
This option focuses on the 16/8 fasting period. It's one of the most popular methods because most fasting occurs when you're asleep. If you skip breakfast and wait until lunch to eat, it's easy to do.
Twice a Week (The 5/2 Method)
Known as the 5/2 method, the focus is on limiting calorie intake to 500 calories for two days a week while eating normally for the other five days.
The Alternate Day Fasting Method
This plan involves reducing calorie intake to about 500 or less on alternate days and eating regular healthy meals on non-fasting days.
24 Hour Fast
Also known as the eat: stop: eat method, you'd fast for 24 hours one or two days a week and eat a normal healthy diet on the other days.
How the 16/8 Intermittent Fasting Plan Works
The 16/8 method can be done a few days a week or more since it's simple. For it to work effectively, we suggest 7 days a week if possible. During fasting times, you can still drink a variety of zero-calorie beverages, including water, unsweetened tea and coffee.
Because this method is so flexible, you'd pick your fasting phase depending on your lifestyle. For example, if you tend to eat your last meal of the day earlier, say 6 pm, you'd start fasting after that and fast throughout the night, ending it at 10 am., but if you tend to stay up late and finish eating at 9 pm, you will fast overnight until 1 pm the following afternoon.
The 16/8 Intermittent Fasting 7-Day Meal Plan
To make intermittent fasting work for you, it's essential to fit fasting into your lifestyle and choose high-nutrient-dense foods when you eat, which means focusing on unprocessed, whole foods.
The health benefits of eating a variety of whole foods include providing our bodies with essential vitamins, minerals and amino acids that reduce inflammation and protect us from chronic diseases such as high blood pressure, diabetes, obesity and heart disease.
Whole foods to include in your diet are:
- Dark leafy greens
- Vegetables
- Wild mushrooms and onions
- Berries and fruits
- Beans
- Nuts and seeds
- Whole grains
This 16/8 intermittent fasting meal plan includes a variety of high-nutrient foods that will give you the vitamins needed to fuel the body and provide energy. It's also important to drink plenty of water to stay hydrated. Remember, no foods are off-limits, but try and avoid ultra-processed foods. You want to choose whole foods to boost your health.
For the meal plan, if you are fasting during breakfast, you won't include it.
Day 1
Breakfast: Mixed fruit bowl with walnuts
Lunch: Mixed green salad with blueberries and
Dinner: Grilled chicken and vegetables with brown rice
Day 2
Breakfast: Green juice
Lunch: Mixed green salad with strawberries, blueberries, tangerine and sesame seeds
Dinner: Shrimp tacos
Day 3
Breakfast: Oatmeal with banana and walnuts
Lunch: Turkey burger on a whole wheat bun with lettuce, tomato, onion and pickle
Dinner: Fajitas on a whole wheat tortilla
Day 4
Breakfast: Egg white omelet with vegetables
Lunch: Taco salad
Dinner: Pasta and mushroom sauce with a side salad
Day 5
Breakfast: Mixed fruit salad parfait with zero-sugar yogurt and nuts
Lunch: Taco with ground turkey, lettuce, and tomato on a whole wheat tortilla
Dinner: Rice bowl with mixed vegetables and whole-grain rice
Day 6
Breakfast: Heated pear and blueberries
Lunch: Grilled chicken and vegetable wrap
Dinner: Brown rice and bean bowl
Day 7
Breakfast: Scrambled eggs with fruit
Lunch: Mixed green salad with strawberries, blueberries, tangerine and walnuts
Dinner: Grilled chicken and vegetables with brown rice
Beverages can include:
- Water
- Club soda
- Coffee
- Tea - unsweetened
Benefits of the 16/8 Intermittent Fasting Method
One of the main benefits of 16/8 intermittent fasting is the ease of it. You just cut off eating after dinner and spend the next 16 hours in a fasting state, in which at least half of it is sleeping. Along with the simplicity, there are a variety of health benefits (3) as well that include:
Improved Blood Sugar
Studies (4)(5) have shown that intermittent fasting can help to control blood sugar and insulin, which may reduce the risk of diabetes.
Weight Management
To lose weight and, in particular, burn belly fat, you need to eat fewer calories than you take in. Reducing the hours we eat and focusing on whole foods makes it easier to eat fewer calories. Studies (6)(7) show intermittent fasting produces significant weight loss.
Longer Life Span
According to studies (8)(9), reducing calorie intake to a low level that won't interfere with health is considered promising for extending the life span. In addition, the studies reveal that improved insulin levels may induce behavior modifications related to an increased lifespan.
Conclusion
16/8 intermittent fasting offers a variety of health benefits that can improve quality of life and overall health. The plan involves an 8-hour eating window in which you eat normal-sized portions at each meal and fast for 16 hours. Part of the fasting time would be while sleeping, so it's manageable for most people.
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