Interested in losing weight in a week or two? Australian dietitian Chloe McLeod outlines 3 easy intermittent fasting plans to lose 3 to 3.5 pounds in 7 days. A practical guide for those who want to try intermittent fasting but want to avoid getting too stressed and feeling the pangs of hunger. Snacks are also provided in these 3 plans, making it easy to have all the benefits of intermittent fasting and lose weight without any problems.
3 INTERMITTENT FASTING PLANS TO LOSE 3 KILOS IN 7 DAYS
The ideal is to follow these plans for one or two weeks, doing it for 7 consecutive days a week. Then, you can decrease the days. 4-5 days in the third week, 3 or 4 in the fourth, up to two or three days as a maintenance plan, preferably not consecutive. These plans are perfect when you are on vacation, you want to taste everything but you want to avoid gaining weight, for example. On vacation I follow similar plans, so as not to have problems between buffets and large breakfasts.
FLOOR ONE: FOR THOSE WHO SKIP BREAKFAST
As soon as you wake up: water with lemon juice, no sugar or honey. Only after a coffee or tea.
At lunch (12-14): quinoa or buckwheat salad with lentils and spinach or other vegetables and a little raw oil. The quantities are free, and you have to eat your fill.
At snack (15-17): a fruit and a Greek yogurt, then a handful of almonds or pistachios
At dinner (20-22): grilled fish or meat with a side of potatoes or bread and vegetables at will. A fruit or a scoop of ice cream or a glass of wine. A maximum of eight hours must pass from the lunch start time to the dinner end time.
FLOOR TWO: FOR THOSE WHO EAT LATE BREAKFAST
As soon as you wake up: water with lemon juice, without sugar or honey. Only after a coffee or tea.
Late breakfast (around 10 or 11): toast with a little butter and jam plus two eggs or a Greek yogurt or cottage cheese. A fruit an hour later with almonds.
At lunch (12-14): a bowl of fruit salad with yogurt and walnuts or a small sandwich with cheese or bresaola and grilled vegetables or sashimi and a few pieces of sushi or grilled fish or a small fried fish or a hamburger medium with salad.
At snack time (3 pm): a fruit with almonds or a yogurt.
Early dinner (17.30 or 18.30):bean, tuna, cucumber or celery salad; or buschette with tomato and rocket and a beef carpaccio or bresaola; chicken, corn and lettuce salad. A small fruit or a glass of wine.
A maximum of eight hours must pass from the start time of the late breakfast to the end time of the dinner.
FLOOR THREE: FOR THOSE WHO SKIP DINNER
Breakfast (7-9 am): toast with ricotta and a little jam or cereals and skimmed milk, or some biscuits plus a low-fat Greek yogurt, or savory breakfast with eggs, ham or avocado and toast or cottage cheese and fruit with muesli.
Snack an hour or two later: a fruit of your choice with a handful of almonds or a small yogurt with two cookies.
Lunch (12-13): grilled meat or fish, for vegans tofu and tempeh, with brown rice with vegetables and oil, or otherwise pasta and legumes or a vegetarian carbonara (pasta, zucchini or asparagus or artichokes, an egg and an albumen, parmesan). Or lunch with sushi and sashimi. Lunch must be abundant.
Snack (15-17 hours):200 grams of fruit plus skimmed Greek yogurt.
Eight hours must pass from the start of breakfast to the end of the snack.