intermitten fasting |
28 Day Intermittent Fasting Diet Plan
Information on a number of health advantages associated with the practice was uncovered by one of Mattson's studies, which was published in the New England Journal of Medicine. Having a thinner physique, a longer lifespan, and a sharper intellect are some of these.
"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 says.
Numerous techniques for intermittent fasting accommodate various lifestyles:
- 16/8 Method: Fast for 16 hours and eat within an 8-hour timeframe.
- 5:2 Method: Limit calorie consumption to 500–600 for two days, then eat normally for the remaining five days.
- Alternate-Day Fasting: Switch off between days when you eat normally and days when you fast.
Your objectives, timetable, and state of health will all influence the strategy you choose. According to studies, the 16/8 approach is among the most efficient and sustainable choices.
Benefits of Intermittent Fasting Backed by Science
- Weight Loss: IF enhances fat burning and lowers caloric intake.
- Improved Insulin S: Type 2 diabetes risk can be decreased and blood sugar levels lowered with fasting.
- Heart Health: IF may lower triglycerides, cholesterol, and blood pressure.
- Brain Health: Research suggests that it improves brain function and may lower the risk of Alzheimer's disease.
Potential Risks and Side Effects intermittent Fasting
- Nutritional Deficiencies: Not eating enough food might result in nutritional deficiencies.
- Low Energy Levels: During times of fasting, some people may feel exhausted.
- Hormonal Disruptions: Women's reproductive hormones may be impacted by extended fasting.
- Before beginning IF, speak with a healthcare provider, particularly if you have any underlying medical issues.
How to Use Intermittent Fasting to Lose Weight
Weight loss results from forcing the body to use stored fat as fuel during a fast. According to a 2015 study that was published in Obesity Reviews, intermittent fasting can cause a 3-8% decrease in body weight over the course of three to twenty-four weeks.Foods to Eat and Avoid During Intermittent Fasting
Foods to Eat:
- Entire foods include fruits, vegetables, entire grains, and lean proteins.
- Nuts and avocados are good sources of fat.
- Hydrating beverages, such as herbal teas and water.
Foods to avoid :
- Prepared meals and sugary snacks.
- Sweetened coffees and sodas, which are high in calories.
- Overeating is avoided and better outcomes are guaranteed when you eat nutrient-dense meals throughout your window.
Intermittent Fasting and Exercise: When and What to Do
Common Myths and Misconceptions About Intermittent Fasting
- Myth: Your metabolism slows down when you fast.
The truth is that a brief fast can increase metabolism by as much as 14%. - Myth: Nothing can be consumed when fasting.
Truth: During times of fasting, water, black coffee, and herbal teas are helpful. - Myth: You lose muscle when you fast.
Truth: IF promotes fat reduction while maintaining muscle mass when combined with a healthy diet and regular exercise.
Is Intermittent Fasting Safe for Women?
The 28-Day Intermittent Fasting Diet Plan
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
Conclusion
More than simply a fad, intermittent fasting is a lifestyle option supported by science that has several health advantages, ranging from increased insulin sensitivity and weight loss to improved heart and brain health.
The body is able to optimize energy utilization, regulate hormones, and stimulate fat burning by alternating between times of eating and fasting.
Intermittent fasting must be used carefully, though, particularly for people who have a history of eating problems or certain medical issues. The secret to success is consuming nutrient-dense meals, choosing the appropriate fasting technique, and maintaining consistency.
As with any dietary adjustment, seeking advice from a medical expert guarantees that it will be safe and suitable for your particular requirements.