28 Day Intermittent Fasting Diet Plan

 

According to research, intermittent fasting does more than only burn
fat.”When changes occur with this metabolic switch, it affects the body
and brain,” Mattson explains.

One of Mattson’s investigations,
which was published in the New England Journal of Medicine, revealed
information concerning a variety of health benefits linked with the
practise. These include living a longer life, having a slimmer body, and
having a sharper mind.

“During intermittent fasting, many things
happen that can protect organs against chronic diseases like type 2
diabetes, heart disease, age-related neurodegenerative disorders, even
inflammatory bowel disease and many cancers,” he explains. 

 

Intermittent fasting is not suitable for everyone.

If
you are underweight or have a history of eating disorders, you should
not fast without first speaking with a doctor. In these circumstances,
it can be quite hazardous.

Some data suggests that intermittent fasting may not be as advantageous to women as it is to men. 

A study, for example, found that it enhanced insulin sensitivity in men but decreased blood sugar control in women.

You are now about to dive into a 28 day intermittent fasting diet plan. The meal plan for the Intermittent Fasting Diet gives a time-restricted eating pattern. So, how does this function in practise?

Food should be consumed for only 8 hours of the day and avoided for the remaining 16 hours. Some research (albeit not definitive) show that this strategy works by promoting the circadian rhythm, the body’s internal clock.

The most convenient approach to stick to the diet is to incorporate the 16-hour fasting period into your sleeping hours.

You can time the interval period (the 8-hour period without food) to match with your active time of day.  

FIRST DAY (First Week)

On Breakfast ( Best to have it at 10 am)

  • 2 Boiled eggs
  • 1 Slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
  • 5 Olives
  • 1 Slice of whole-wheat bread
  • 1 Tomato
  • 1 Cucumber
  • 1 Whole walnut
  • 3 Raw almonds
  • 2 Nuts

On Lunch (At 2 pm)

  • A quarter of an apple
  • Half a cup of skim milk

On Dinner (at 6 pm) 

  • Small bowl of any soup you like (you can choose from vegetable soups)
  • 3 tablespoons of yogurt
  • 1 bowl of lean salad
  • 5 meatballs
  • 1 slice of whole-wheat bread

DAY 2

On Breakfast ( at 10 am)

  • Oats with Yogurt
  • 2 tablespoons of oatmeal
  • 3 tablespoons of yogurt
  • 5 strawberries
  • 1 tablespoon of chia
  • 5 raw almonds

On Lunch (At 2 pm)

  • A small bowl of vanilla ice cream

On Dinner (at 6 pm) 

  • One serving of baked fish
  • A bowl of green salad (add 2 tablespoons of olive oil)
  • 1 whole-grain bread

DAY 3

On Breakfast ( at 10 am)

  • 2 eggs fried in 1 tablespoon olive oil
  • 10 cherry tomatoes
  • 2 tablespoons of white cheese
  • 1 cup of unsweetened tea

On Lunch (At 2 pm)

Snack ( 4 pm) 

  • Mix 1 tablespoon of oat bran with 1 bowl of yogurt.

On Dinner (at 6 pm) 

 

 DAY 4

On Breakfast ( at 10 am)

  • A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
  • 1 slice of whole-wheat bread

On Lunch (At 2 pm)

  • A glass of smoothie made of apples, raw almonds, and milk

On Dinner (at 6 pm) 

  • 1 serving of boiled chicken breast
  • 2 tablespoons of boiled chickpeas
  • 3 tablespoons cooked brown rice
See also  10 Weight Loss Secrets of Naturally Slim People

 

DAY 5

On Breakfast ( at 10 am)

  • Toast with cheese
  • A cup of green tea

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • 8 tablespoons of your favorite vegetable dish
  • 4 tablespoons of boiled pasta
  • Buttermilk with mint leaves

 

DAY6

On Breakfast ( at 10 am)

  • 2 fried eggs with vegetables
  • 1 cucumber
  • 5 olives
  • 1 tablespoon of peanut butter
  • 1 slice of whole-wheat bread

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • 1 portion of steak
  • 1 bowl of boiled potato salad
  • 1 bowl of Greek yogurtwith mint leaves

 

DAY 7

On Breakfast ( at 10 am)

  • A large glass of smoothie with banana, milk, honey, and raw almonds

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • A bowl of vegetable soup
  • 2 slices of pizza

 

DAY 8 (Second Week)

On Breakfast ( Best to have it at 10 am)

  • 2 Boiled eggs
  • 1 Slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
  • 5 Olives
  • 1 Slice of whole-wheat bread
  • 1 Tomato
  • 1 Cucumber
  • 1 Whole walnut
  • 3 Raw almonds
  • 2 Nuts

On Lunch (At 2 pm)

  • A quarter of an apple
  • Half a cup of skim milk

On Dinner (at 6 pm) 

  • Small bowl of any soup you like (you can choose from vegetable soups)
  • 3 tablespoons of yogurt
  • 1 bowl of lean salad
  • 5 meatballs
  • 1 slice of whole-wheat bread

 

DAY 9

On Breakfast ( at 10 am)

  • Oats with Yogurt
  • 2 tablespoons of oatmeal
  • 3 tablespoons of yogurt
  • 5 strawberries
  • 1 tablespoon of chia
  • 5 raw almonds

On Lunch (At 2 pm)

  • A small bowl of vanilla ice cream

On Dinner (at 6 pm) 

  • One serving of baked fish
  • A bowl of green salad (add 2 tablespoons of olive oil)
  • 1 whole-grain bread

 

Day 10

On Breakfast ( at 10 am)

  • 2 eggs fried in 1 tablespoon olive oil
  • 10 cherry tomatoes
  • 2 tablespoons of white cheese
  • 1 cup of unsweetened tea

On Lunch (At 2 pm)

Snack ( 4 pm) 

  • Mix 1 tablespoon of oat bran with 1 bowl of yogurt.

On Dinner (at 6 pm) 

  • 2 kinds of Turkish side dishes
  • 2 slices of whole-grain bread 

 

 DAY 11

On Breakfast ( at 10 am)

  • A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
  • 1 slice of whole-wheat bread

On Lunch (At 2 pm)

  • A glass of smoothie made of apples, raw almonds, and milk

On Dinner (at 6 pm) 

  • 1 serving of boiled chicken breast
  • 2 tablespoons of boiled chickpeas
  • 3 tablespoons cooked brown rice

 

DAY 12

On Breakfast ( at 10 am)

  • Toast with cheese
  • A cup of green tea

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • 8 tablespoons of your favorite vegetable dish
  • 4 tablespoons of boiled pasta
  • Buttermilk with mint leaves

 

DAY 13

On Breakfast ( at 10 am)

  • 2 fried eggs with vegetables
  • 1 cucumber
  • 5 olives
  • 1 tablespoon of peanut butter
  • 1 slice of whole-wheat bread

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • 1 portion of steak
  • 1 bowl of boiled potato salad
  • 1 bowl of Greek yogurtwith mint leaves

 

DAY 14

On Breakfast ( at 10 am)

  • A large glass of smoothie with banana, milk, honey, and raw almonds

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • A bowl of vegetable soup
  • 2 slices of pizza

DAY 15 (Third Week)

On Breakfast ( Best to have it at 10 am)

  • 2 Boiled eggs
  • 1 Slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
  • 5 Olives
  • 1 Slice of whole-wheat bread
  • 1 Tomato
  • 1 Cucumber
  • 1 Whole walnut
  • 3 Raw almonds
  • 2 Nuts

On Lunch (At 2 pm)

  • A quarter of an apple
  • Half a cup of skim milk

On Dinner (at 6 pm) 

  • Small bowl of any soup you like (you can choose from vegetable soups)
  • 3 tablespoons of yogurt
  • 1 bowl of lean salad
  • 5 meatballs
  • 1 slice of whole-wheat bread

 

DAY 16

On Breakfast ( at 10 am)

  • Oats with Yogurt
  • 2 tablespoons of oatmeal
  • 3 tablespoons of yogurt
  • 5 strawberries
  • 1 tablespoon of chia
  • 5 raw almonds

On Lunch (At 2 pm)

  • A small bowl of vanilla ice cream

On Dinner (at 6 pm) 

  • One serving of baked fish
  • A bowl of green salad (add 2 tablespoons of olive oil)
  • 1 whole-grain bread

 

Day 17

On Breakfast ( at 10 am)

  • 2 eggs fried in 1 tablespoon olive oil
  • 10 cherry tomatoes
  • 2 tablespoons of white cheese
  • 1 cup of unsweetened tea
See also  Intermittent Fasting For Women

On Lunch (At 2 pm)

Snack ( 4 pm) 

  • Mix 1 tablespoon of oat bran with 1 bowl of yogurt.

On Dinner (at 6 pm) 

  

DAY 18

On Breakfast ( at 10 am)

  • A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
  • 1 slice of whole-wheat bread

On Lunch (At 2 pm)

  • A glass of smoothie made of apples, raw almonds, and milk

On Dinner (at 6 pm) 

  • 1 serving of boiled chicken breast
  • 2 tablespoons of boiled chickpeas
  • 3 tablespoons cooked brown rice

 

DAY 19

On Breakfast ( at 10 am)

  • Toast with cheese
  • A cup of green tea

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • 8 tablespoons of your favorite vegetable dish
  • 4 tablespoons of boiled pasta
  • Buttermilk with mint leaves

 

DAY 20

On Breakfast ( at 10 am)

  • 2 fried eggs with vegetables
  • 1 cucumber
  • 5 olives
  • 1 tablespoon of peanut butter
  • 1 slice of whole-wheat bread

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • 1 portion of steak
  • 1 bowl of boiled potato salad
  • 1 bowl of Greek yogurtwith mint leaves

 

DAY 21

On Breakfast ( at 10 am)

  • A large glass of smoothie with banana, milk, honey, and raw almonds

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • A bowl of vegetable soup
  • 2 slices of pizza

DAY 22 (Last Week)

On Breakfast ( Best to have it at 10 am)

  • 2 Boiled eggs
  • 1 Slice of cheese (any kind of cheese you like. If it’s one of the high-calorie ones, limit it to 1 tablespoon)
  • 5 Olives
  • 1 Slice of whole-wheat bread
  • 1 Tomato
  • 1 Cucumber
  • 1 Whole walnut
  • 3 Raw almonds
  • 2 Nuts

On Lunch (At 2 pm)

  • A quarter of an apple
  • Half a cup of skim milk

On Dinner (at 6 pm) 

  • Small bowl of any soup you like (you can choose from vegetable soups)
  • 3 tablespoons of yogurt
  • 1 bowl of lean salad
  • 5 meatballs
  • 1 slice of whole-wheat bread

 

DAY 23

On Breakfast ( at 10 am)

  • Oats with Yogurt
  • 2 tablespoons of oatmeal
  • 3 tablespoons of yogurt
  • 5 strawberries
  • 1 tablespoon of chia
  • 5 raw almonds

On Lunch (At 2 pm)

  • A small bowl of vanilla ice cream

On Dinner (at 6 pm) 

  • One serving of baked fish
  • A bowl of green salad (add 2 tablespoons of olive oil)
  • 1 whole-grain bread

 

Day 24

On Breakfast ( at 10 am)

  • 2 eggs fried in 1 tablespoon olive oil
  • 10 cherry tomatoes
  • 2 tablespoons of white cheese
  • 1 cup of unsweetened tea

On Lunch (At 2 pm)

Snack ( 4 pm) 

  • Mix 1 tablespoon of oat bran with 1 bowl of yogurt.

On Dinner (at 6 pm) 

  • 2 kinds of Turkish side dishes
  • 2 slices of whole-grain bread 

 

 DAY 25

On Breakfast ( at 10 am)

  • A large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper
  • 1 slice of whole-wheat bread

On Lunch (At 2 pm)

  • A glass of smoothie made of apples, raw almonds, and milk

On Dinner (at 6 pm) 

  • 1 serving of boiled chicken breast
  • 2 tablespoons of boiled chickpeas
  • 3 tablespoons cooked brown rice

 

DAY 26

On Breakfast ( at 10 am)

  • Toast with cheese
  • A cup of green tea

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • 8 tablespoons of your favorite vegetable dish
  • 4 tablespoons of boiled pasta
  • Buttermilk with mint leaves

DAY 27

On Breakfast ( at 10 am)

  • 2 fried eggs with vegetables
  • 1 cucumber
  • 5 olives
  • 1 tablespoon of peanut butter
  • 1 slice of whole-wheat bread

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • 1 portion of steak
  • 1 bowl of boiled potato salad
  • 1 bowl of Greek yogurtwith mint leaves

 

DAY 28

On Breakfast ( at 10 am)

  • A large glass of smoothie with banana, milk, honey, and raw almonds

On Lunch (At 2 pm)

On Dinner (at 6 pm) 

  • A bowl of vegetable soup
  • 2 slices of pizza

Congratulations! You’ve Finished 

 

Read Also :
THE 28 DAY EGG DIET ( 37 Pounds to lose )
Vegetarian Egg diet 28 day

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References :
https://21dayhero.com/intermittent-fasting-daily-plan/ 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/
https://www.lossuweight.com/2022/01/intermittent-fasting-how-does-it-work.html

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