Intermittent Fasting – The 3 Popular Types

 DietMaster Pro offers three types of intermittent fasting meal plan templates

 

Type I –  16:8

30% protein, 40% carb. 30% fat

Creator: Suzanne Fisher, LD RD

The 16:8 Intermittent Fasting meal plan has a fasting phase that lasts 16 hours. It is recommended that the users fast primarily through the night and during the morning hours.  Re-feeding should occur within an 8 hour time frame once the fast is broken.

  • If wake time is 6:00 – 7:00 am, break the fast at noon. Spend the afternoons and evenings in the fed state.

A sample day is:

1:00 pm – Largest meal

4:00 pm – Medium meal

8:00 – 9:00 pm – Smallest meal

 

  • Begin fast after last evening meal. During the fasting phase, no calories are consumed. Though, ½-1 teaspoon of milk can be added per each cup of coffee. Calorie free sweeteners, diet soda and sugar free gum are all allowed during the fasting phase.

 

Note: All templates are presented in calorie ranges including 1200, 1400, 1600, 1800, 2000 and 2200.

 

 

Type II –  Alternate Day

30% protein, 40% carb. 30% fat

Creator: Suzanne Fisher, LD RD

 

The Alternate Day Fasting meal plan encourages reduced intake every other day.

  • On fasting days, only consume 20-25% of target calories for a maximum of 500 kcal per day.
  • There are no strict guidelines regarding what to eat and drink on fasting days. It is best to stick to high protein foods and vegetables, as well as low-calorie or calorie-free beverages.
  • On fast days, one big meal can be consumed late in the day or intake can be broken up into 2 to 3 daily meals.
  • On non-fast days, target calorie intake is encouraged. We have developed non-fast days that are rich in heart healthy fat, contain moderate amounts of lean protein and loaded with phytonutrient rich fruit and vegetables. Vegetable intake is unrestricted.

 

Note: All templates are presented in calorie ranges including 1200, 1400, 1600, 1800, 2000 and 2200.

Type III –  5:2

30% protein, 40% carb. 30% fat

Creator: Suzanne Fisher, LD RD

 

The 5:2 Intermittent Fasting meal plan follows a pattern of 1-2 fast days per week, yet not on consecutive days. Users are not to exceed 2 fasts per week with 5 days of healthy balanced eating.

  • On fast days, users only consume tea, coffee, plain or sparkling water.
  • Normal eating is resumed after 24 hours. For example: begin fast at 7:00 pm and resume normal eating at 7:00 pm the next day.
  • No specifics on what you can eat post fast. On non-fasting days there are no specific dietary guidelines. We have however ensured that non-fasting days are varied, balanced and rich in lean protein, whole grains and phytonutrient fruit and vegetables.
  • It is encouraged to consume 20-30 grams of high quality protein every 2 to 4 hours for a total of approximately 100g/day.

 

Note: All templates are presented in calorie ranges including 1200, 1400, 1600, 1800, 2000 and 2200.

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