5 Intermittent Fasting Recipes For Fat Loss (2024)

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Updated: Aug 15, 2022

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If you're just getting started with Intermittent Fasting, you're probably wondering what types of meals and recipes you should be making to achieve your weight loss goal. Today, I'm sharing 5 Intermittent Fasting recipes to get you started on your weight loss and wellness journey!

The Weight Loss Benefits of Intermittent Fasting

Intermittent Fasting can be an excellent tool to use for achieving a weight loss goal (just check out Ron's story of how he lost over 70 pounds in 6 months with Intermittent Fasting!). But a common slip up I see many people come across with Intermittent Fasting is eating the wrong types of foods at the wrong time and/or not eating enough during the eating window. If you're looking to achieve a weight loss goal through Intermittent Fasting, you certainly need to be factoring in WHAT you're eating as well as WHEN you're eating it. You can check out the full details with the article below.

Related: How To Lose Belly Fat With Intermittent Fasting In 3 Easy Steps

5 Intermittent Fasting Recipes For Fat Loss

To help get you started on your Intermittent Fasting journey, I'm sharing 5 recipes you can use with Intermittent Fasting to help burn fat. Each of these recipes utilize the principles within the Complete Intermittent Fasting Bundle protocols to help your body turn on the fat burning process called lipolysis by reducing the secretion of your storing hormone insulin. Simply put, these recipes can help amplify your fat loss results with Intermittent Fasting!

5 Intermittent Fasting Recipes For Fat Loss (3)

Keto Coffee

If you're brand new to Intermittent Fasting, using Keto Coffee can be an excellent tool to reduce hunger during your fast without spiking the fat storing hormone insulin. There are a variety of ways to make Keto Coffee to fit your taste preferences. You can check out 5 of my favorite Keto Coffee recipes to use with Intermittent Fasting HERE.

Related: Does Keto Coffee Break A Fast?

5 Intermittent Fasting Recipes For Fat Loss (4)

Blackberry + Cream Dream Smoothie

Smoothies are excellent to use as a meal replacement with Intermittent Fasting (when made to optimize protein, fat and fiber) because they can be brought on-the-go. With Intermittent Fasting, your eating schedule will shift and therefore your first meal might interfere with work or plans. This is where a smoothie comes in. You can blend up your smoothie earlier in the day, store it in a thermos to keep it cool then just give it a shake before you're ready to drink it! This is why I LOVE using smoothies with the Complete Intermittent Fasting Bundle protocols as a fast and easy meal option.

Ingredients:

  • 10-12 oz. water or unsweetened nut milk

  • 1 serving Autumn's Vanilla Protein Powder OR 1 cup unsweetened greek yogurt

  • 1 scoop unflavored or vanilla collagen powder

  • 1 Tbsp. Chia seeds

  • 1-2 Tbsp. Peanut butter

  • 1/4 cup frozen blackberries

  1. Blend all ingredients in a blender. Optional to top with low-sugar toppings such as cacao nibs or toasted coconut flakes.

5 Intermittent Fasting Recipes For Fat Loss (6)

Cauliflower Rice Burrito Bowl

Regular white rice can drastically spike the fat storing hormone insulin and make it more difficult for you to achieve your weight loss goal with Intermittent Fasting. By swapping out the very starchy and refined white rice with high fiber and nutrient dense cauliflower rice, this recipe suddenly becomes much more in line with your weight loss goals.

Check out the full recipe HERE.

Warming Cabbage + Egg Scramble

Eggs are one of my favorite sources of protein with Intermittent Fasting because it provides high quality, satiating protein as well as fat. This can help prevent hunger while providing the amino acids necessary to build cells and hormones in your body.

Ingredients:

  • 2-3 eggs

  • 1 Tbsp. grass-fed butter, divided

  • 1-2 cups chopped cabbage

  • 1/4 cup sliced onions (I love using red onions)

  • Pinch of sea salt

  • 2 Tbsp. pumpkin seeds

  • Optional 1 oz. sharp cheddar

1. Lightly sauté the onions, cabbage, butter and salt for a few minutes. Add this combo to your plate.

2. Add the remaining butter and your scrambled eggs. Cook until it reaches desired doneness.

3. Top with pumpkin seeds and optional cheese!

5 Intermittent Fasting Recipes For Fat Loss (7)

Fresh Ginger Tea

Two slices of fresh ginger comes in at under 1g of carbohydrates and therefore won't break your fast. Plus, ginger has been found to aid in oxidative stress and inflammation reduction.(1)

I recommend boiling 8-10 oz. of water with 2 slices of freshly cut ginger for roughly 5-10 minutes. This will further infuse the ginger flavor more than simply steeping ginger in hot water.

Join thousands of men and women around the world in achieving your weight loss and wellness DREAMS with the Complete Intermittent Fasting Bundle!

Tap into fat burning mechanisms, boost energy levels and FINALLY feel GOOD again! Head over HERE to get started!

Your Nutritionist,

Autumn

5 Intermittent Fasting Recipes For Fat Loss (9)
5 Intermittent Fasting Recipes For Fat Loss (10)

Autumn Elle Nutrition

  • Intermittent Fasting
  • Weight Loss
  • Healthy Recipes

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5 Intermittent Fasting Recipes For Fat Loss (2024)

FAQs

What is the best intermittent fasting to lose body fat? ›

Fast for 12 hours a day

According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss. This type of intermittent fasting plan may be a good option for beginners.

How do I start intermittent fasting for maximum fat loss? ›

Eat a normal, healthy diet one day and then completely fast or have one small meal the next day. Usually, the small meal is fewer than 500 calories. Eat a normal diet five days a week and fast two days per week. Eat normally but only within an eight-hour window each day.

What is the best food for weight loss during intermittent fasting? ›

Some options include:
  • vegetable oils such as canola, olive, or sunflower.
  • brown rice, whole wheat bread, and other whole grains.
  • whole fruits and vegetables.
  • fish rich in omega-3 fatty acids and other protein sources such as beans and legumes.
  • salt-free seasonings such as herbs and spices.

What are the 5 2 snacks? ›

5:2 diet: snacks

The official The Fast Diet website advises that 'fresh, raw ingredients like almonds, carrots, celery sticks, apple slices' make the perfect 5:2 diet snacks, but if you want to shake it up a bit you fit in everything from popcorn to ice cream sundaes.

What time should you stop eating to lose belly fat? ›

There's no set time you should stop eating to lose belly fat, but, as a guideline, you should avoid eating two to three hours before bed to stop it from disrupting your sleep and body clocks, which can cause belly fat gain. Studies show early dinners can help people lose weight.

Will fasting remove belly fat? ›

Nutrition experts say that switching back and forth between fasting and eating again can bring many health benefits, including weight loss, reducing belly fat. However, to lose belly fat and get the nutrients you need, you should eat healthy, limiting sugary desserts and processed foods.

Can you eat whatever you want on intermittent fasting and still lose weight? ›

It's not a diet, so unless you have individual dietary restrictions, you can eat whatever you want within the eight-hour time frame. But the plan will work best for weight loss if you are already making smart, nutrient-rich choices, said NBC News health and nutrition editor Madelyn Fernstrom, Ph. D.

How long does it take to start burning fat on intermittent fasting? ›

Keto is short for ketosis, the metabolic process that kicks in when your body runs out of glucose (its preferred energy source) and starts burning stored fat. Your body may go into ketosis after just 12 hours of not eating, which many people do overnight before they "break fast" with a morning meal.

What foods should you avoid during intermittent fasting? ›

Examples of foods and drinks you should avoid while intermittent fasting include:
  • Candy.
  • Cookies.
  • Chips.
  • Fruit drinks.
  • Soda.
  • Sweetened coffee and tea.
  • Sugary cereals.

What is the best first meal for intermittent fasting? ›

Start your fast correctly: The best way is to have a low-carb meal, with healthy fats and high-quality protein. This allows your body to activate satiety hormones that have long-term effects and mean you won't experience hunger for a long time.

What is the best thing to eat after a 16 hour fast? ›

Soups that contain protein and easily digestible carbs, such as lentils, tofu, or pasta, can gently break a fast. Avoid soups made with heavy cream or a large amount of high-fiber, raw vegetables. Vegetables. Cooked, soft, starchy vegetables like potatoes can be good food options when breaking a fast.

Can I eat banana during intermittent fasting? ›

Foods rich in protein and fiber will fill you up, which is especially important on fasting days when you won't be eating as much. Some examples of protein and fiber rich foods include: chicken and lean meat, broccoli, milk, black beans, almonds, peanut butter, bananas and pasta. Don't over-indulge on non-fasting days.

Can you eat bananas on 5:2 diet? ›

Snacking on fruit and veg is a much healthier option, but diet and weight loss expert doctor Michael Mosley says there is one fruit you should leave out from your daily intake. According to the founder of the 5:2 diet, bananas are actually not as beneficial as you think, reports The Express.

What is the healthiest snack? ›

Tips for Healthy Snacking
  • Fresh fruits and vegetables.
  • Frozen fruit.
  • Fruits canned in water or their own juice.
  • Whole grain bread, crackers and cereals.
  • Lower fat yogurt.
  • Lower fat cheese.
  • Unsalted nuts and seeds and their butters.
  • Hummus.
Mar 1, 2021

How much fat can you lose in a month with intermittent fasting? ›

If you consistently stay active while following intermittent fasting, you can lose as much as 6-8 pounds per month. This estimation is shockingly high when you consider that all you have to do is not eat for select hours throughout the day.

What is the most successful intermittent fasting? ›

Depending on your lifestyle and when you can manage to stop eating, the best hours for intermittent fasting include the 16/8 or 14/10 fasting periods. Intermittent fasting is hailed by many as the new mantra of weight loss, disease prevention, and reversal of aging.

Is intermittent fasting good for body fat? ›

Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running. Type 2 diabetes and obesity. In animal studies, intermittent fasting prevented obesity.

Why is 16 hours the magic number for fasting? ›

During the 16-hour fast, your body undergoes a process known as autophagy, a process where the body destroys old or damaged cells in the body. Autophagy recycles the cells that help in the reduction of inflammation in the body and reduces diseases.

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