Intermittent Fasting Vegan Meal Plan: How to Optimize Your Diet for Maximum Results
Vegan intermittent fasting requires cycling periods of eating with periods of fasting while following a vegan diet. A person will eat their normal vegan diet for 5 days, and the other 2 days a week they will limit their calorie intake to about 500-600 calories. This type of diet allows for the body to go into a state of fasting and burning fat. The intermittent fasting vegan meal plan is designed to promote weight loss, reduce inflammation, and increase energy levels.
What Is Vegan Intermittent Fasting?
Vegan intermittent fasting is exactly what it says on the tin; a combination of a vegan diet and intermittent fasting! It involves cutting out animal products and focusing on plant-based proteins, carbs, and fats. It also involves cycling between periods of eating and fasting while following a vegan diet. The length of the fasting period depends on the individual, but typically it is around 12 to 16 hours.
Benefits of Vegan Intermittent Fasting
When you combine intermittent fasting with a vegan diet, you can reap twice the benefits for weight loss and disease prevention. It can help to reduce inflammation, improve digestion, and boost energy levels. Additionally, it can be beneficial for overall health, as it can help to reduce the risk of certain diseases. For example, it has been linked to lower cholesterol levels and a decreased risk of heart disease.
How To Start With Vegan Intermittent Fasting
When practicing vegan intermittent fasting, you must plan well-balanced meals with plenty of plant-based proteins, whole carbs, and healthy fats to keep you nourished and energized. You can start with a 12-hour fast and work your way to 16 hours. Most IFer’s eat from 10-6, 11-7, or 12-8. It doesn’t matter what eating window you choose, just as long as it fits into your schedule and lifestyle.
Sample Vegan Intermittent Fasting Meal Plan
If you are vegan, while following intermittent fasting, you will have to plan your diet well. With a strict plant-based diet, it becomes important to get the right nutrients and fuel your body with the proper foods. Here is a sample meal plan to get you started:
- Blueberry Hemp Pear Porridge (1 Serving)
- Lentil, Tomato and Kale Soup (3 Servings)
- Cuban Black Beans (Serves 2)
- Vegan Macro Bowl (1 Serving)
Additional Tips For Vegan Intermittent Fasting
When you combine intermittent fasting with a raw vegan diet, you can reap twice the benefits for weight loss and disease prevention. And overall, you will want to focus on getting enough protein, healthy fats, and fiber. You can also include superfoods, such as chia seeds, flaxseeds, and hemp seeds, in your diet. Additionally, you can add a multivitamin to your diet to ensure you are getting all the nutrients you need.
Vegan Intermittent Fasting Sample Plan
Here is a sample meal plan to help you get started with your vegan intermittent fasting practice:
- Vegan cheese, sliced: 8 1/2 slice(s) (171g)
- Vegan sausage: 3 sausage (300g)
- Frozen cauliflower: 2 1/4 cup (255g)
- Mixed greens: 4 1/3
With this meal plan, you will get enough protein, healthy fats, and fiber to keep you nourished and energized. Plus, you will be able to enjoy a variety of tasty and nutritious plant-based meals throughout the week.
Conclusion
Vegan intermittent fasting is an effective way to promote weight loss, reduce inflammation, and increase energy levels. It involves cycling between periods of eating and fasting while following a vegan diet. When you combine intermittent fasting with a vegan diet, you can reap twice the benefits for weight loss and disease prevention. You can also add some superfoods and a multivitamin to your diet to ensure you are getting all the nutrients you need. With this vegan intermittent fasting meal plan, you can start your journey to better health and wellness today.
What types of food can a vegan consume while participating in intermittent fasting?
A vegan intermittent fasting meal plan could include meals and snacks that are composed of plant-based proteins such as tofu, tempeh, beans, lentils, or peas, in combination with whole grains and a variety of fruits or vegetables. This will ensure that your meals and snacks are balanced and nutritious.
Which vegan dish is the most suitable for ending a fast?
If you are relying solely on plant-based foods, you should aim to incorporate more sources of iron and calcium into your diet. Vegetables such as spinach, kale, mustard greens, and broccoli are all packed with these important nutrients. Starting your day with a bowl of broccoli soup is a great way to get your nutrition in and make yourself feel full. It’s easy to digest and a tasty way to get your daily dose of vitamins and minerals.
What strategies can a vegan employ to shed 20 pounds?
8
Stay Hydrated.
What is the maximum amount of weight that can be lost in a two-week period while following a vegan diet?
It is possible to lose 2-3 pounds per week and maintain the weight loss by following a vegan diet. For guidance on what food to include and how much of each to eat, refer to the Vegan Food Pyramid.
If you’re interested in learning more about the benefits of intermittent fasting for your health and wellness, check out Fasting Books. They offer a wide selection of books on fasting and related topics to help guide you on your fasting journey. Click here to learn more!
