28 Day Intermittent Fasting Diet Plan
One of Mattson's investigations, which was published in the New England Journal of Medicine, revealed information concerning a variety of health benefits linked with the practise. These include living a longer life, having a slimmer body, and having a sharper mind.
"During intermittent fasting, many things happen that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers," he explains.
Who Should Exercise Caution Or Avoid It?
Intermittent fasting is not suitable for everyone.
If
you are underweight or have a history of eating disorders, you should
not fast without first speaking with a doctor. In these circumstances,
it can be quite hazardous.
Should Females Fast?
Some data suggests that intermittent fasting may not be as advantageous to women as it is to men.
A study, for example, found that it enhanced insulin sensitivity in men but decreased blood sugar control in women.
Read more about Side Effects and Safety of Intermittent Fasting
The 28 day Intermittent Fasting Diet Plan
You are now about to dive into a 28 day intermittent fasting diet plan. The meal plan for the Intermittent Fasting Diet gives a time-restricted eating pattern. So, how does this function in practise?
Food should be consumed for only 8 hours of the day and avoided for the remaining 16 hours. Some research (albeit not definitive) show that this strategy works by promoting the circadian rhythm, the body's internal clock.
The most convenient approach to stick to the diet is to incorporate the 16-hour fasting period into your sleeping hours.
You can time the interval period (the 8-hour period without food) to match with your active time of day.
FIRST DAY (First Week)
On Breakfast ( Best to have it at 10 am)
- 2 Boiled eggs
- 1 Slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
- 5 Olives
- 1 Slice of whole-wheat bread
- 1 Tomato
- 1 Cucumber
- 1 Whole walnut
- 3 Raw almonds
- 2 Nuts
On Lunch (At 2 pm)
- A quarter of an apple
- Half a cup of skim milk
On Dinner (at 6 pm)
- Small bowl of any soup you like (you can choose from vegetable soups)
- 3 tablespoons of yogurt
- 1 bowl of lean salad
- 5 meatballs
- 1 slice of whole-wheat bread
DAY 2
On Breakfast ( at 10 am)
- Oats with Yogurt
- 2 tablespoons of oatmeal
- 3 tablespoons of yogurt
- 5 strawberries
- 1 tablespoon of chia
- 5 raw almonds
On Lunch (At 2 pm)
- A small bowl of vanilla ice cream
On Dinner (at 6 pm)
- One serving of baked fish
- A bowl of green salad (add 2 tablespoons of olive oil)
- 1 whole-grain bread
DAY 3
On Breakfast ( at 10 am)
- 2 eggs fried in 1 tablespoon olive oil
- 10 cherry tomatoes
- 2 tablespoons of white cheese
- 1 cup of unsweetened tea
On Lunch (At 2 pm)
- 1 banana
- 5 cherries
Snack ( 4 pm)
- Mix 1 tablespoon of oat bran with 1 bowl of yogurt.
On Dinner (at 6 pm)
- 2 kinds of Turkish side dishes
- 2 slices of whole-grain bread
DAY 4
On Breakfast ( at 10 am)
- A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
- 1 slice of whole-wheat bread
On Lunch (At 2 pm)
- A glass of smoothie made of apples, raw almonds, and milk
On Dinner (at 6 pm)
- 1 serving of boiled chicken breast
- 2 tablespoons of boiled chickpeas
- 3 tablespoons cooked brown rice
DAY 5
On Breakfast ( at 10 am)
- Toast with cheese
- A cup of green tea
On Lunch (At 2 pm)
Avocado salad with cheese
On Dinner (at 6 pm)
- 8 tablespoons of your favorite vegetable dish
- 4 tablespoons of boiled pasta
- Buttermilk with mint leaves
DAY6
On Breakfast ( at 10 am)
- 2 fried eggs with vegetables
- 1 cucumber
- 5 olives
- 1 tablespoon of peanut butter
- 1 slice of whole-wheat bread
On Lunch (At 2 pm)
A medium peach or orange
On Dinner (at 6 pm)
- 1 portion of steak
- 1 bowl of boiled potato salad
- 1 bowl of Greek yogurtwith mint leaves
DAY 7
On Breakfast ( at 10 am)
- A large glass of smoothie with banana, milk, honey, and raw almonds
On Lunch (At 2 pm)
1 bowl green salad with grilled chicken
On Dinner (at 6 pm)
- A bowl of vegetable soup
- 2 slices of pizza
DAY 8 (Second Week)
On Breakfast ( Best to have it at 10 am)
- 2 Boiled eggs
- 1 Slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
- 5 Olives
- 1 Slice of whole-wheat bread
- 1 Tomato
- 1 Cucumber
- 1 Whole walnut
- 3 Raw almonds
- 2 Nuts
On Lunch (At 2 pm)
- A quarter of an apple
- Half a cup of skim milk
On Dinner (at 6 pm)
- Small bowl of any soup you like (you can choose from vegetable soups)
- 3 tablespoons of yogurt
- 1 bowl of lean salad
- 5 meatballs
- 1 slice of whole-wheat bread
DAY 9
On Breakfast ( at 10 am)
- Oats with Yogurt
- 2 tablespoons of oatmeal
- 3 tablespoons of yogurt
- 5 strawberries
- 1 tablespoon of chia
- 5 raw almonds
On Lunch (At 2 pm)
- A small bowl of vanilla ice cream
On Dinner (at 6 pm)
- One serving of baked fish
- A bowl of green salad (add 2 tablespoons of olive oil)
- 1 whole-grain bread
Day 10
On Breakfast ( at 10 am)
- 2 eggs fried in 1 tablespoon olive oil
- 10 cherry tomatoes
- 2 tablespoons of white cheese
- 1 cup of unsweetened tea
On Lunch (At 2 pm)
- 1 banana
- 5 cherries
Snack ( 4 pm)
- Mix 1 tablespoon of oat bran with 1 bowl of yogurt.
On Dinner (at 6 pm)
- 2 kinds of Turkish side dishes
- 2 slices of whole-grain bread
DAY 11
On Breakfast ( at 10 am)
- A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
- 1 slice of whole-wheat bread
On Lunch (At 2 pm)
- A glass of smoothie made of apples, raw almonds, and milk
On Dinner (at 6 pm)
- 1 serving of boiled chicken breast
- 2 tablespoons of boiled chickpeas
- 3 tablespoons cooked brown rice
DAY 12
On Breakfast ( at 10 am)
- Toast with cheese
- A cup of green tea
On Lunch (At 2 pm)
Avocado salad with cheese
On Dinner (at 6 pm)
- 8 tablespoons of your favorite vegetable dish
- 4 tablespoons of boiled pasta
- Buttermilk with mint leaves
DAY 13
On Breakfast ( at 10 am)
- 2 fried eggs with vegetables
- 1 cucumber
- 5 olives
- 1 tablespoon of peanut butter
- 1 slice of whole-wheat bread
On Lunch (At 2 pm)
A medium peach or orange
On Dinner (at 6 pm)
- 1 portion of steak
- 1 bowl of boiled potato salad
- 1 bowl of Greek yogurtwith mint leaves
DAY 14
On Breakfast ( at 10 am)
- A large glass of smoothie with banana, milk, honey, and raw almonds
On Lunch (At 2 pm)
1 bowl green salad with grilled chicken
On Dinner (at 6 pm)
- A bowl of vegetable soup
- 2 slices of pizza
DAY 15 (Third Week)
On Breakfast ( Best to have it at 10 am)
- 2 Boiled eggs
- 1 Slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
- 5 Olives
- 1 Slice of whole-wheat bread
- 1 Tomato
- 1 Cucumber
- 1 Whole walnut
- 3 Raw almonds
- 2 Nuts
On Lunch (At 2 pm)
- A quarter of an apple
- Half a cup of skim milk
On Dinner (at 6 pm)
- Small bowl of any soup you like (you can choose from vegetable soups)
- 3 tablespoons of yogurt
- 1 bowl of lean salad
- 5 meatballs
- 1 slice of whole-wheat bread
DAY 16
On Breakfast ( at 10 am)
- Oats with Yogurt
- 2 tablespoons of oatmeal
- 3 tablespoons of yogurt
- 5 strawberries
- 1 tablespoon of chia
- 5 raw almonds
On Lunch (At 2 pm)
- A small bowl of vanilla ice cream
On Dinner (at 6 pm)
- One serving of baked fish
- A bowl of green salad (add 2 tablespoons of olive oil)
- 1 whole-grain bread
Day 17
On Breakfast ( at 10 am)
- 2 eggs fried in 1 tablespoon olive oil
- 10 cherry tomatoes
- 2 tablespoons of white cheese
- 1 cup of unsweetened tea
On Lunch (At 2 pm)
- 1 banana
- 5 cherries
Snack ( 4 pm)
- Mix 1 tablespoon of oat bran with 1 bowl of yogurt.
On Dinner (at 6 pm)
- 2 kinds of Turkish side dishes
- 2 slices of whole-grain bread
DAY 18
On Breakfast ( at 10 am)
- A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
- 1 slice of whole-wheat bread
On Lunch (At 2 pm)
- A glass of smoothie made of apples, raw almonds, and milk
On Dinner (at 6 pm)
- 1 serving of boiled chicken breast
- 2 tablespoons of boiled chickpeas
- 3 tablespoons cooked brown rice
DAY 19
On Breakfast ( at 10 am)
- Toast with cheese
- A cup of green tea
On Lunch (At 2 pm)
Avocado salad with cheese
On Dinner (at 6 pm)
- 8 tablespoons of your favorite vegetable dish
- 4 tablespoons of boiled pasta
- Buttermilk with mint leaves
DAY 20
On Breakfast ( at 10 am)
- 2 fried eggs with vegetables
- 1 cucumber
- 5 olives
- 1 tablespoon of peanut butter
- 1 slice of whole-wheat bread
On Lunch (At 2 pm)
A medium peach or orange
On Dinner (at 6 pm)
- 1 portion of steak
- 1 bowl of boiled potato salad
- 1 bowl of Greek yogurtwith mint leaves
DAY 21
On Breakfast ( at 10 am)
- A large glass of smoothie with banana, milk, honey, and raw almonds
On Lunch (At 2 pm)
1 bowl green salad with grilled chicken
On Dinner (at 6 pm)
- A bowl of vegetable soup
- 2 slices of pizza
DAY 22 (Last Week)
On Breakfast ( Best to have it at 10 am)
- 2 Boiled eggs
- 1 Slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
- 5 Olives
- 1 Slice of whole-wheat bread
- 1 Tomato
- 1 Cucumber
- 1 Whole walnut
- 3 Raw almonds
- 2 Nuts
On Lunch (At 2 pm)
- A quarter of an apple
- Half a cup of skim milk
On Dinner (at 6 pm)
- Small bowl of any soup you like (you can choose from vegetable soups)
- 3 tablespoons of yogurt
- 1 bowl of lean salad
- 5 meatballs
- 1 slice of whole-wheat bread
DAY 23
On Breakfast ( at 10 am)
- Oats with Yogurt
- 2 tablespoons of oatmeal
- 3 tablespoons of yogurt
- 5 strawberries
- 1 tablespoon of chia
- 5 raw almonds
On Lunch (At 2 pm)
- A small bowl of vanilla ice cream
On Dinner (at 6 pm)
- One serving of baked fish
- A bowl of green salad (add 2 tablespoons of olive oil)
- 1 whole-grain bread
Day 24
On Breakfast ( at 10 am)
- 2 eggs fried in 1 tablespoon olive oil
- 10 cherry tomatoes
- 2 tablespoons of white cheese
- 1 cup of unsweetened tea
On Lunch (At 2 pm)
- 1 banana
- 5 cherries
Snack ( 4 pm)
- Mix 1 tablespoon of oat bran with 1 bowl of yogurt.
On Dinner (at 6 pm)
- 2 kinds of Turkish side dishes
- 2 slices of whole-grain bread
DAY 25
On Breakfast ( at 10 am)
- A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
- 1 slice of whole-wheat bread
On Lunch (At 2 pm)
- A glass of smoothie made of apples, raw almonds, and milk
On Dinner (at 6 pm)
- 1 serving of boiled chicken breast
- 2 tablespoons of boiled chickpeas
- 3 tablespoons cooked brown rice
DAY 26
On Breakfast ( at 10 am)
- Toast with cheese
- A cup of green tea
On Lunch (At 2 pm)
Avocado salad with cheese
On Dinner (at 6 pm)
- 8 tablespoons of your favorite vegetable dish
- 4 tablespoons of boiled pasta
- Buttermilk with mint leaves
DAY 27
On Breakfast ( at 10 am)
- 2 fried eggs with vegetables
- 1 cucumber
- 5 olives
- 1 tablespoon of peanut butter
- 1 slice of whole-wheat bread
On Lunch (At 2 pm)
A medium peach or orange
On Dinner (at 6 pm)
- 1 portion of steak
- 1 bowl of boiled potato salad
- 1 bowl of Greek yogurtwith mint leaves
DAY 28
On Breakfast ( at 10 am)
- A large glass of smoothie with banana, milk, honey, and raw almonds
On Lunch (At 2 pm)
1 bowl green salad with grilled chicken
On Dinner (at 6 pm)
- A bowl of vegetable soup
- 2 slices of pizza
Congratulations! You've Finished
Read Also :
THE 28 DAY EGG DIET ( how to lose 37 Pounds in 28 days)
Vegetarian Egg diet 28 day
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References :
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/