Flexitarian diet Start by having at least 1 meat-free meal per day. Once you’re more comfortable being a flexitarian, you can increase your meat-free meals to 10-14 per week (up to 2 meat-free meals per day). Eventually, you can aim for 15 meat-free meals per week. Mediterranean diet Eat plenty: Fruits, vegetables, legumes, nuts and seeds,…
As a beginner, which plan should I choose?
It’s recommended that beginners start from the 14:10 or 16:8 fasting plan. Most intermittent fasters start their fasting schedule from these two popular plans. The 14:10 fasting means you need to fast for 14 hours and have a 10-hour eat window for a day. Similarly, the 16:8 plan means you need to fast for 16…
What is 14:10 and how to follow?
The 14:10 intermittent fasting method means you have an eating window of 10 hours and a fasting window of 14 hours. It’s a popular plan designed for beginners of intermittent fasting. Because it’s more like a normal eating pattern. After dinner at 7 p.m., you will have nearly 13 hours without eating before your breakfast…
How do I spend a 16:8 fasting day?
16:8 intermittent fasting plan is the most popular routine as most fasters find it easy to stick with this pattern over the long term. What will a day look like on a 16:8 fast? Here is an example, one of our user, Bec is following the 16:8 plan. He breaks his fast at 12 a.m….
What does the 18:6 routine actually look like?
The 18:6 fasting plan is similar to the 16:8 intermittent fasting, what makes the difference is that you have fewer hours to eat, you have to consume all your food in 6 hours of the day. Just like the 16:8 method, you can choose either to skip breakfast, or to skip dinner, or set your…
Can you explain the 20:4 plan?
20:4 fasting is one of the strictest versions of all the different intermittent fasting method. As you know, 20:4 means you will fast for 20 hours a day, and the left the remaining 4 hours window to eat. For example, you may eat from 12pm – 4pm, and then start fasting from 4pm to next…
What is OMAD?
OMAD = One Meal A Day. It can also be referred to as a 23:1 diet plan. You eat only one meal a day. You can choose to eat whatever meal you choose with no restrictions inside of your eating window but cannot be consuming any caloric beverages or food outside of your one-hour eating…
What is 5:2 fasting plan?
It’s called the 5:2 diet because five days of the week are normal eating days and two days are restricted to 500-600 calories per day. For the five days, you eat normally and don’t have to think about the calories. While on the remaining two days, you need to reduce the calorie intake, 500 calories…
Skip breakfast or dinner, which is more effective?
Skipping breakfast or skipping dinner? They are both OK. It depends on your daily schedule, when you wake up, how you work, and more. Most fasters believed in skipping breakfast because they’re busy in the morning and have no time to prepare breakfast. But some people cannot tolerate the morning hunger so they choose to…
Can I have a cheat day while fasting?
Yes, of course. You can enjoy a cheat day while intermittent fasting. An occasional cheat meal or day can get you motivated after a long-term restricted eating pattern. But for fasting, a cheat day isn’t necessary because fasting is more of a lifestyle change than a diet. Just be careful that you stick to one…