Intermittent Fasting Diet Plan For Fast Results

Young woman with water, outdoorsThis newly fashionable health and weight loss regimen has been steadily growing in popularity over the past decade and more so since 2011 with many celebrity followers. As a race, humans have fasted though out our evolution for many reasons including food scarcity and religion. Intermittent fasting and other variations of it are also known as eat stop eat, the 5:2 diet, periodic fasting and the anti-aging diet.

Your intermittent fasting diet plan

  1. Pick 2 days in the week that would be suitable for fasting, during each 24 hour fast you must consume no more than 500 calories for women to 600 calories for men. Some people prefer to break up these 2 days within the week.
  2. Do not plan to do anything too strenuous on those days.
  3. Have your menu prepared for the fasting days so you are not tempted to eat more than
  4. The calorie allowance.
  5. Make sure you drink plenty of water or unsweetened herbal teas during your fast but no sodas or juice as they will raise blood sugar and will use up your calorie allowance. This will also help flush out toxins and keep hunger pangs at bay.

Feed Days: You can eat what you like on ‘feed’ days. However, according to research, most individuals ate on average only 10 to 15% more than their normal calorie intake the day after a fasting day. Restricting calories on two days a week allows DNA repair, new cell growth and a reduction in a growth promoting hormone called IGF-1.  A review summarizing the findings of animals and human trials concluded that intermittent fasting (specifically, alternative day fasting) might have a protective effect against heart disease, type 2 diabetes and cancer.

One of the main benefits of intermittent fasting is to increase the body’s sensitivity to insulin which is of immense benefit for weight loss and maintenance.

Intermittent fasting results

What the research collated from animal studies and human studies appears to show during calorie restriction and intermittent fasting.


  • blood lipids (including decreased triglycerides and LDL cholesterol)The words 5:2 Fasting Diet on a scale display to symbolize the new dieting fad or craze where you reduce calorie intake to lose weight
  • blood pressure
  • markers of inflammation
  • cancer risk
  • oxidative stress, using markers of protein, lipid, and DNA damage


  • fat burning (increase in fatty acid oxidation later in the fast)
  • metabolic rate later in the fast
  • growth hormone release later in the fast (hormonally mediated)
  • cellular turnover and repair


  • cardiovascular function
  • neurogenesis and neuronal plasticity (by offering protection against neurotoxins)
  • blood sugar control
  • appetite control
  • chemotherapy effectiveness  (by allowing for higher doses more frequently)

Studies in humans with small sample groups show a favourable impact on markers of aging and predictors of long-term health, including improved cardiovascular fitness, body-mass index and insulin sensitivity.

A recent (2012) trial recruited 30 obese women from Chicago known to have pre-existing risk factors for heart disease. After an initial two week period they were then given a combination diet of low calorie liquid meals for six days of a week, similar to the Slim Fast diet products and then asked to fast for one day a week consuming no more than 120 calories. After eight weeks, on average, the women lost around 4kg (8.8lb) in weight and around 6cm (2.3 inches) off their waist circumference.

So should you try the Intermittent fasting diet plan?

Keep in mind that many low-calorie diets can put the body into a state of famine when the metabolism slows down but as soon as the calorie intake goes up, the body stores the energy as fat. Intermittent fasting results appear to show however that two days of fasting, non-consecutively does not trigger this response and so should not lead to the fat-off, fat-on cycle. So on balance this could be the solution to all our diet dilemmas with minimal disruption to our normal lives and improved levels of good cholesterol, blood sugar and growth hormones it may be worth a try.

The diet may not be suitable for everyone especially: diabetics, children, adolescents, theIntermittent Fasting Diet Plan
elderly, pregnant women or when planning a pregnancy, training for a big sporting
event and those with heart related conditions. Eating very little on certain days may also
not be suitable if you are on certain medications. To be sure, it is advisable to see your
doctor and discuss your diet with a qualified nutritional therapist before beginning any
diet program.

Share Button