Intermittent fasting is a dietary pattern that involves alternating periods of eating and fasting. There are different types of intermittent fasting, but one of the most common is the 16/8 method, which means you eat within an 8-hour window and fast for the remaining 16 hours of the day.
Some of the benefits of intermittent fasting include:
It may help you burn more fat and preserve muscle mass.
It may lower your blood sugar and insulin levels, which can reduce your risk of type 2 diabetes.
It may improve your blood pressure, cholesterol, and inflammation levels, which can protect your heart health.
It may enhance your brain function and prevent neurodegenerative diseases like Alzheimer’s.
It may increase your lifespan and delay aging by activating cellular repair and autophagy.
To follow the 16/8 intermittent fasting method, you need to choose an 8-hour window that suits your schedule and lifestyle. For example, you can eat from 12 p.m. to 8 p.m. and fast from 8 p.m. to 12 p.m. the next day. You can also adjust the timing according to your preference, as long as you stick to the 8-hour eating window.
During the eating window, you can eat two or three meals, depending on your hunger and energy levels. You should aim to eat healthy, balanced, and satisfying foods that provide enough protein, fiber, healthy fats, vitamins, and minerals. You should also drink plenty of water and other calorie-free beverages like black coffee or tea.
During the fasting window, you should avoid any food or drinks that contain calories, such as milk, juice, soda, or snacks. You can still drink water and other calorie-free beverages to stay hydrated and curb your appetite.
To help you get started with the 16/8 intermittent fasting method, we are suggesting some web resources that provide sample meal plans and recipes for you:
16:8 intermittent fasting – free diet plan – Diet Doctor: This website offers a keto-friendly meal plan that features delicious dishes that provide less than 20 grams of net carbs per day.
16/8 Intermittent Fasting: Meal Plan, Benefits, and More - Healthline: This article explains how to do 16/8 intermittent fasting and provides a sample meal plan with breakfast, lunch, dinner, and snacks.
7 Day Intermittent Fasting Diet Meal Plan (16:8) | PDF: This PDF file contains a printable meal plan with recipes and nutritional information for each day.
Here is an example of an intermittent fasting meal plan for a typical day:
Breakfast (12 p.m.): Scrambled eggs with spinach and cheese, whole wheat toast with avocado, and a glass of water.
Lunch (4 p.m.): Grilled chicken salad with lettuce, tomatoes, cucumbers, olives, feta cheese, and dressing, and a cup of green tea.
Dinner (8 p.m.): Salmon with roasted broccoli and quinoa, and a glass of water.
Fasting (8 p.m. to 12 p.m.): Water, black coffee, or tea.
Additionally, for intermittent fasting, fonio can be a great meal addition because it can help you feel full and satisfied, boost your metabolism, and provide you with energy and nutrients. You can eat fonio during your eating window, which is typically 8 hours long, and avoid it during your fasting window, which is usually 16 hours long.
Breakfast: Fonio breakfast porridge with fruits and nuts. This is a creamy and delicious porridge that is made by simmering fonio with water, milk, and spices, and topping it with fresh fruits and nuts of your choice. You can also add some maple syrup or honey for sweetness. This porridge is rich in fiber, protein, healthy fats, and antioxidants, and will keep you full until lunchtime.
Lunch: Fonio mushroom bowl with kale and avocado. This is a hearty and savory bowl that is loaded with vegetables, herbs, and spices. It is made by cooking fonio with vegetable broth and turmeric, and adding sautéed mushrooms, kale, avocado, and lemon juice. This bowl is packed with protein, iron, vitamin C, healthy fats, and anti-inflammatory compounds, and will nourish your body and soul.
Dinner: Fonio balls in African peanut sauce with carrot and bell pepper. This is a mouthwatering dish that features tender fonio balls served in a creamy coconut peanut sauce flavored with ginger, garlic, tomato paste, and spices. It is accompanied by sliced carrot and red bell pepper for some crunch and color. This dish is high in protein, healthy fats, calcium, vitamin A, and vitamin C, and will satisfy your taste buds and hunger.
Check out OTI Fonio Recipes.
