[Article updated on 19/09/2023]
Are you looking to fast to lose weight and optimize your health? In this case, I recommend that you perform intermittent fasting. You don’t know which intermittent fasting menu to choose? Discover my menus!
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
In modern food trends, intermittent fasting stands out. More than just a diet, it’s a new way of eating. This fast has a multitude of health benefits. Fasting to lose weight is even considered the fashionable slimming secret. I will show you the many strengths of fasting and I will tell you how to practice it with a typical day of a specific “fasting” menu.
What is intermittent fasting?
This type of diet is characterized by alternating between more or less long periods of fasting and periods of food intake. Much more flexible, simpler and more accessible than strict fasting which does not allow food intake, intermittent fasting offers the possibility of benefiting from similar points in terms of health. There are various ways to do intermittent fasting. Be sure to do your research to see which solution best suits you. Partial fasting, 5:2 method or fasting: the choice is yours!
Ideas for 3-day intermittent fasting menus
Here are my ideas for practicing intermittent fasting. For my part, these menus really worked!
Day 1: menus for the day
Here is breakfast: half a bowl of oat milk, a glass of organic apple juice and two pancakes with a little honey. Then you can drink a coffee without sugar and have a cereal bar like I do.
For lunch: a veggie steak with pesto and mozarella ravioli, half a bowl of 15% fat cottage cheese with a teaspoon of chia seeds (offering many health benefits) and berries. goji (protects the liver, kidneys and vision organs while stimulating the immune system), honey and tea. For a snack, you can drink tea or coffee.
And finally, for the evening: a simple herbal tea.
Day 2: menus of the day
Here is breakfast: half a bowl of oat milk, a glass of organic apple juice and two pancakes with a little honey. Then, in the morning, you can drink a sugar-free coffee and a cereal bar.
For lunch: a portion of Roquefort quiche, a mixed salad (cherry tomatoes, pumpkin seeds, walnuts, radishes and salad of your choice) and a small portion of cheese with wholemeal bread (just a slice), without forgetting the tea. For a snack, you can drink tea or coffee. I won’t hide it from you: this is my favorite intermittent fasting menu!
And finally, for the evening: a simple herbal tea.
Day 3: menus for the day
Here is breakfast: half a bowl of oat milk, a portion (or two) of muesli. The brand I recommend is called Eat Natural. Don’t forget the essential glass of organic apple juice. Then, in the morning, you can drink a sugar-free coffee and a cereal bar.
For lunch: grated carrots with garlic, puff pastry chicken rolls (or chicken makis if you prefer), pesto and emmental. Next, opt for half a bowl of 15% fat cottage cheese with a teaspoon of chia seeds and goji berries. As you will have understood, my menus do not vary that much and I can assure you that it works for me. Don’t forget the honey and tea. For a snack, you can drink tea or coffee.
And finally, for the evening: a simple herbal tea.
How to eat during intermittent fasting?
During the fasting period, absolutely avoid drinks with calories. So, make sure to drink mostly water and tea. Coffee is possible, but do not add sugar or milk in it. If necessary, it is possible to turn to sweeteners such as erythritol.
Eat twice as much during food intake
When fasting, it can be complicated to maintain a balanced diet during periods of food intake. Indeed, you will be tempted more than once to snack, eat more and treat yourself. Keep in mind that this is a mistake and can ruin your efforts. In order to benefit from the health benefits of fasting, the quality of the diet during periods of food intake is as essential as periods of fasting. This is why I recommend that you eat meals abundant in plants, whole grains and lean proteins. Also don’t forget essential fatty acids.
Why am I gaining weight with intermittent fasting?
With intermittent fasting, weight loss will occur at the expense of muscle loss. When fat reserves have melted, muscle mass is degraded and requires replenishment. Thus, this can generate strong food urges and therefore optimize weight gain.
One thing is certain: the diet is not suitable for everyone and that is why it can make some people gain weight. Some people can easily manage to eat nothing for sixteen hours, while others will quickly experience violent cravings, or even dizziness and/or nausea. In the second situation, it is essential to listen to your body and not to force the body, or to carry out intermittent fasting for a short period of time.
Individuals with a “normal” weight should also be careful about this type of diet since fasting can open the door to problems related to eating behavior. So, be sure to go at your own pace and try other eating habits: eating less quickly, for example, can be a good start.
What weight loss with 16/8 intermittent fasting?
Even if you haven’t tried 16/8 fasting, there’s a good chance you’ve already heard of this extremely popular dietary concept today. This diet is becoming more and more popular and has many followers. Intermittent fasting has a number of weight loss benefits: the goal is that it is possible to eat whatever you want and still lose weight as long as you eat all of your meals and snacks within an eight-hour interval every day. For the remaining sixteen hours, you will have to eat nothing. This method defined by repetition is a type of intermittent fasting.
Despite the popularity of 16/8 fasting, often called the 16/8 diet or the eight-hour diet, intermittent fasting has existed in different forms for centuries and centuries. The 16/8 solution is just a simple example of a time-restricted diet, which limits caloric intake to just a few hours. There are other types of intermittent fasting which are characterized by alternating full days of fasting (or days with less food consumption) and days of classic eating, including the 5:2 diet which is famous for it. . Finally, don’t forget those who fast in relation to religion or spirituality.
Aside from weight loss, the majority of 16/8 solution enthusiasts talk about possible health benefits, such as optimized blood sugar and cholesterol levels. However, is it really positive to leave aside calories for sixteen hours each day? Is this an approach that may suit you? Find out, go at your own pace and don’t hesitate to see a nutritionist or a doctor before trying 16/8 fasting. Do not hesitate to read testimonials to see the strong and weak points of the diet in question.
What is the most effective intermittent fasting?
If you are starting with intermittent fasting, the 16/8 solution is the most relevant. Indeed, thanks to it, you will be able to eat enough during the day over eight hours. Then, the fasting stage is carried out mainly during the night. This way, you will be much less tempted to snack. For my part, I tested several intermittent fasts and it was indeed the 16/8 option that worked the best.
