Intermittent Fasting meal plan for vegans | Listonic Meal Plan (2024)

FAQs

Can you do intermittent fasting on a vegan diet? ›

Nonetheless, vegan intermittent fasting is completely possible if done right. Overall, this type of lifestyle change will be healthier if and only if you eat balanced meals and stay hydrated. Finally, you must ensure that you make smart food choices during your periods of eating.

OMAD is a type of intermittent fasting diet in which all the calories your body requires per day are consumed in a single meal or within a 1 to 2-hour window. You're expected to fast for the remaining hours of the day until the next meal. For OMAD to work well, eating at the same time of the day is recommended.

Try using vegan-friendly intermittent fasting schedules

14:10 — Eat nutritionally dense meals during a 10-hour window and fast for the next 14 hours. 5:2 — Eat normally five days a week and eat a restricted 500–600 calorie diet two days a week.

You can start intermittent fasting by skipping breakfast, having your first meal in the afternoon (about 12 p.m.), and eating your last meal before 8 p.m. Intermittent fasting is a popular type of eating plan that involves fasting for a period of time between eating periods.

This gradual calorie reduction can lead to a sustainable weight loss of about 1-2 pounds per week. Optimize Protein Intake: Ensure adequate protein consumption by incorporating various plant-based protein sources such as legumes, tofu, tempeh, seitan, and plant-based protein powders.

Soups that contain protein and easily digestible carbs, such as lentils, tofu, or pasta, can gently break a fast. Avoid soups made with heavy cream or a large amount of high-fiber, raw vegetables. Vegetables. Cooked, soft, starchy vegetables like potatoes can be good food options when breaking a fast.

Time-restricted eating.

Involves fasting every day for 12 hours or longer and eating in the remaining hours. A popular example is the 16/8 method. It features a daily 16-hour fast and an 8-hour eating window wherein you can fit in 2, 3, or more meals.

5:2 Intermittent Fasting

Schedule: During a seven-day week, choose two days to fast. It's best to break up fasting days so as not to be consecutive. The remaining five days are regular eating days. Rules: On your fasting days, you may eat minimally, around 500 to 600 calories per day.

It's not a diet, so unless you have individual dietary restrictions, you can eat whatever you want within the eight-hour time frame. But the plan will work best for weight loss if you are already making smart, nutrient-rich choices, said NBC News health and nutrition editor Madelyn Fernstrom, Ph.

Best Intermittent Fasting Method For Visceral Belly Fat

14/10 Method: Fast for 14 hours and have a 10-hour eating window daily. That means you restrict your food intake to a specific 10-hour period while abstaining from caloric consumption for the remaining 14 hours.

What to eat on a plant-based diet to lose weight? ›

If you consistently stay active while following intermittent fasting, you can lose as much as 6-8 pounds per month.

Upma, quinoa or oats with lots of nuts, seeds and Greek yoghurt is great for this. “[Eating] complex carbs and nuts together provides both instant and long lasting energy, while the protein helps to build muscle,” explains the nutritionist.

If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.

Smith says the first 2 is for two different types of meals: fatty meals and carb-heavy meals. The second 2 represents non-food related aspects like weekly weigh-ins and introspective journaling, while the third 2 represents exercise consisting of bodyweight and/or high intensity interval workouts.

It's best to limit ultra-processed foods like packaged snacks, deep-fried items, sugary drinks, and most frozen meals. These negate the positive effects of 16/8 intermittent fasting. To begin 16/8 intermittent fasting, choose an 8-hour window and limit your food intake to that time span.

From more fiber to limiting processed food, here's what you need to know. According to a study published in the Journal of General Internal Medicine, individuals who follow a vegan diet for approximately 18 weeks shed, on average, four pounds more than those who follow animal-based diets.

Some people should steer clear of trying intermittent fasting: Children and teens under age 18. Women who are pregnant or breastfeeding. People with type 1 diabetes who take insulin.

A meal of either sautéed vegetables with some protein or bone broth/miso soup with vegetables and protein are two great ways to ease your body back into eating — and don't forget to hydrate properly, both throughout and after a fast!