Intermittent Fasting Diet Schedule Example Note: This example is using my height and weight as the base. Everyone's body is different, but how much/what you eat is largely dependent on your goals and body composition. The timing of each meal or fast will depend on your schedule and exercise routine. 8 p.m. to 12 p.m. the following day - FAST This is your fasting window in a traditional 16:8 fasting diet. Times can be adjusted to fit your work/exercise schedule. Do not take in anything that has a caloric value, but make sure to stay hydrated with water. Black coffee is also a great way to curb hunger in the early going should you choose to try. have been doing this exclusively for almost two years. Once you find yourself in the routine of doing it and prepping your meals, it actually makes life a lot easier. No more will you be scrambling every which way for something to eat. IN - Testing Your Discipline Testing out a diet as intensive as intermittent fasting is also a great way to motivate and discipline yourself in life. I know that as I stayed diligent in my eating/ fasting, the more inclined I was to exercise or do that pesky chore around the house. This sort of thing bleeds into your everyday life more than just eating.
12 p.m. - Lunch Since this will technically be your first meal of the day, make sure it is one filled with nutrient-enriched foods. Fruits and vegetables should be a staple of every meal, but they should be the star of the show here. Remember, you have not eaten in 16 hours so all-natural foods are a great way to get your body kicking again. 2:30 or 3 p.m. - Snack We all want to try and avoid fatty foods if we can. However, healthy fats are needed for our bodies to operate at 100 percent. This post-lunch (or preworkout) snack is a great opportunity to get some healthy fats in. That could be avocado, trail mix or almonds, but it will also provide a nice burst of energy heading into your workout. 4:45 (or so) p.m. - Post-Workout Snack This is always a protein-based snack, but it is also good to get something else out of a post-exercise snack (carbs and fats). 6:30 p.m. - Dinner This is my most protein-dense meal of the day. Given that it comes after a workout, it is important to eat foods that are high in protein to stimulate muscle protein synthesis in the body. 7:30 p.m. - Final Snack Considering this is your last bite before a 16-hour fast, it should be something filling. Not only will that fill you up for the evening, but it also keeps the desire to snack at bay. Stay disciplined. Late-night snacking is always a temptation, but be diligent. Once you begin fast, do not give in! Note: This piece is primarily based on personal experiences with intermittent fasting. Before committing to a specific diet, consult a dietician or your primary care physician.
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