Intermitted Fasting/2 Meals

*Disclaimer*

I am not a registered dietician or nutrition expert. These are only recommendations from my own personal experience and research.

Meal Plan

This meal plan has only 2 meals that can either be breakfast and lunch, breakfast and dinner, or lunch and dinner. These are the most common meal time stamps that people often practice intermitted fasting.

9:00 am -12:00pm	Breakfast/Lunch
5:00 pm - 8:00pm	Dinner

About Intermitted Fasting

Intermitted Fasting has grown in popularity over the years and is a common weight loss diet that many people use. However, this is not the case for many people. Others do not have time to prepare 3 meals or do not have the appetite to eat 3 meals a day making 2 meals more maintainable. Intermitted Fasting is around a 14-18 hour fast where you have a set eating time and fast for the rest of the day. People most commonly skip breakfast because it is easier to miss by waking up late, work, or other morning activities. Dinner is not commonly missed because it is usually a time where you eat with family or go out with friends.

What you should be eating

Intermitted fasting limits the number of times you eat in a day as well as how much you can eat in that time period. Make sure that your meals are a slightly larger portion and are high in protein especially if you have a more active lifestyle. Carbohydrates are also very important to provide fuel for your body.

Who is this for?

This eating schedule can be for weight loss or maintenance. I do not recommend people with a high daily activity level to follow this meal plan because it is more restrictive making it hard to obtain the nutrients your body needs. This plan is good for those with low activity levels or who obtain a normal amount of daily activity. For weight loss eat higher protein meals with moderate carbohydrates making sure to stay away from processed foods. You need nutrient-dense food items to keep you nourished. For weight maintenance, eating until satisfied or full is a good rule of thumb. Watch for hunger cues and how fatigued your body feels with the amount of food you are eating.

Customizing

I mentioned that most people skill breakfast when intermitted fasting but this is completely up to you. You can skip breakfast, lunch, or dinner creating a schedule that works best for you. You can add snacks and adjust the timing period of your fast as long as it is not in the fasting period or you will break the fast. make sure you are nourishing your body and not starving it to make sure you are staying healthy and strong.