NUTRITION: INTERMITTENT FASTING MEAL PLAN
YOUR PERSONAL NUTRITIONIST: CANDICE McBRIDE
(MSc in Nutrition & Dietetics)
Hi there,
If you are reading this, you are likely interested in transforming your life through good nutrition. I am a health & nutrition expert and enthusiast. Over the years I have discovered eating plans that have benefited many people’s health. I now work with other nutritionists at Cherry Hill to provide YOU with Good Food plans to improve your health.
We will aim to create new meal plans for you every 4 weeks.
Supporting Notes
1. Start on any day and follow the plan for 28 days.
2. Replace any foods you can’t eat with ones you can.
3. Message us your needs so we can address them in future plans to help others in your position.
INTERMITTENT FASTING
- Intermittent fasting involves partial or complete restraining from eating for a set amount of time, at different times of the day.
- Researchers suggest that intermittent fasting offers the benefits of aggressive weight loss which is backed by research data.
HOW IT WORKS
- Intermittent fasting works by prolonging the period when your body burns calories consumed during your last meal, and focuses on burning previously stored fat.
FOODS TO EAT
- Water intake is essential for an intermittent fasting diet.-
- Fruits: Apples, Apricots, Blueberries, Blackberries, Cherries, Peaches, Pears and Plums.
- Vegetables: Kale, Spinach, Cabbage, Collard Greens, Arugula.
- Grains: Whole grains, refined grains.
- Legumes and Beans: Chickpeas, Peas, Lentils, Black Beans
- Seeds and Nuts: Walnuts, Almonds, Hazelnuts, Soy Seeds, Chia Seeds, Pumpkin Seeds.
- Proteins: Chicken, Pork, Egg, Fish, Tofu, almond milk
- Oils: Coconut Oil, Tallow
FOODS TO AVOID
- Food with added sugars: Sweets, doughnuts, biscuits, ice cream, cake and sugar-sweetened drinks.
- Foods that are calorie-dense and contain high saturated fat and salt.
- Snacks: Pretzels and crackers.
- Barbecue sauce and ketchup.
SIMPLE TIPS TO HELP STICK TO YOUR PLAN
It can be challenging to stick to an intermittent fasting diet.The following tips may help to maximize the benefits of intermittent fasting:-
- Staying hydrated. Drink lots of water and calorie-free drinks.
- Plan plenty of distractions during the diet days to avoid thinking about food.
- Avoid difficult activities during fasting days, although light exercise may be beneficial.
- Choose nutrient-dense foods after the diet period. Eat foods that are high in fiber, vitamins, minerals, and other nutrients which helps to keep blood sugar and nutrient levels steady.
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