Weight Loss
Intermittent Fasting & Diet Guide
What is Intermittent Fasting (I.F)
Intermittent fasting is a health practice that alternates between eating and fasting periods. It may support weight loss, improved metabolism, mental clarity, and longevity. Research suggests it may also reduce cancer risk and ease side effects of chemotherapy
How it Works
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After eating, the body digests food for 3–5 hours (absorptive phase).
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During this time, insulin levels rise, preventing fat burning.
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After 8–12 hours without food, insulin drops, and the body begins burning stored fat (fasting state).
Muscle Concerns
Most studies focus on weight loss, not muscle preservation. Without exercise, both fat and lean muscle can be lost. However, resistance training helps maintain muscle during I.F.
History
Fasting has existed throughout human history during times of scarcity and is still practiced for religious and spiritual purposes today.
Sample Diet Plans
1
1200 Calorie Diet
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Breakfasts: Fruit with egg or yogurt.
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Snacks: Grapes, carrots, sunflower seeds, cashews.
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Lunches: Lean meats or fish with vegetables (beef steak, salmon, yogurt + fruit).
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Dinners: Chicken, pork, or haddock with vegetables and small starch (butternut squash, sweet potato, rice).
2
1500 Calorie Diet
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Breakfasts: Eggs, whole grain toast, oatmeal, or cottage cheese with fruit.
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Snacks: Pineapple, Greek yogurt, mixed nuts.
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Lunches: Whole grain bread with tuna, turkey, beans, or veggies.
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Dinners: Grilled chicken, salmon, or turkey meatballs with vegetables, whole wheat pasta, or sweet potato.
3
1800 Calorie Diet
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Breakfasts: Pancakes, oatmeal, or scrambled eggs with fruit.
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Snacks: Crackers, peanut butter, yogurt, trail mix, popcorn.
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Lunches: Sandwiches, tacos, or salad with lean protein and vegetables.
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Dinners: Steak, spaghetti with meatballs, or baked haddock with rice/potatoes and vegetables.