18/6 Intermittent Fasting Meal Plan

18/6 Intermittent Fasting Meal Plan



– Welcome fitness friends.
In this video, I want to go over an 18:6
intermittent fasting meal
plan that you can follow
to get the low body fat levels
and actually improve your health.
I find them when most people started
intermittent fasting program,
they generally don’t change their diet.
They feel that just fasting
is enough to lose weight.
And initially that might be true,
because when you start
intermittent fasting,
let’s say you’re fasting 18 hours
taking all your calories within
a six hour eating window,
and that’s the definition of an 18:6 fast,
most people will automatically
eat less and reduce calories
even though they’re eating
their favorite foods.
But over time I find that
strategy stops working.
And it gets to a point where
you really have to clean up
and start improving your diet.
So let’s go over exactly how
I would structure a meal plan
for someone following
an 186 fasting strategy.
Now, if you can understand
the two main benefits
of intermittent fasting, and
then take those two benefits
and structure your meals
using those same concepts,
you’re gonna do incredibly well.
You see, when you’re intermittent fasting
one thing you’re doing
is that you’re keeping insulin levels low.
See, whenever you eat, you spike insulin
to store away the calories,
the excess calories.
And if you’re constantly eating,
constantly spiking insulin,
you’re never gonna be burning fat,
you’re always gonna be
storing away calories.
So if you can pick foods and eat in a way
that doesn’t excessively spike insulin,
you’re gonna do incredibly well.
Plus when you’re intermittent fasting,
you’re generally restricting calories.
Now, if you can also eat in a way
where you’re picking
like nutrient dense foods
that are low in calories, like
a whole food natural diet,
you’re gonna be doing incredibly well.
So if you love to eat in a way
where you’re getting a lot of nutrition
while not taking in too many calories,
and then you also have to pick foods
that don’t spike insulin.
So now let’s go over a
couple of ideal lunches
that you should be eating.
And I’ll talk about how to
structure these meals properly.
So say, let’s say for example,
you fasted for 18 hours.
It’s two o’clock in the afternoon
and you’re ready to break your fast.
To me these are two incredible
ideal meals that you can eat.
So right here, we have smoked salmon.
I love smoked salmon.
Why do you wanna eat smoked salmon?
First of all, incredible
source of protein, right?
You definitely wanna get
enough protein in your diet.
My recommendation for protein is 0.9 grams
for pan of lean body weight.
So make sure you get enough protein.
This salmon is high in omega
threes, those healthy fats,
incredibly good for you.
Omega three studies have shown
can help reduce cholesterol,
can do so many, get rid of inflammation,
do so many amazing things for the body.
I also like to make sure
I’m getting enough protein
so I also added two
pasteurized eggs, whole eggs,
the healthy fats of the yolks.
And pasteurized eggs are
also high in omega three.
I generally go to with every four ounces
of chicken, fish or meat is
about 25 grams of protein.
So right here, I’ve
measured at four ounces
I get 25 grams of protein here
and each egg is about
eight grams of protein.
So 16, I’m about at 40 grams of protein.
Ideal amount of protein for a meal.
So I also picked an avocado.
Avocados in my opinion are superfoods.
I eat an avocado every single day,
loaded with potassium, right?
The adequate intake for
potassium for everyone
is about 4,700 milligrams
every single day.
Most people don’t get anywhere
near enough potassium.
This avocado has about eight
to 900 milligrams of potassium
plus loaded with fiber, about 17,
18 grams of fiber per avocado.
And I also try to eat fermented
food every single day.
That’s why like to have a pickle,
see pickles, fermented foods
feed the good bacteria in your stomach.
Just a great, healthy thing to do.
And if you look at this meal structure
that’s how I like to structure my meals.
I think when you’re doing an 18:6
intermittent fasting strategy,
you wanna break your fast
with meals that have at
least one part protein
and then two parts like
fiber type carbohydrates
which in this case, I pick like a fruit,
avocado, which is really
like a vegetable, right?
High in saturated fats and then a pickle.
And this is somewhat of a light meal.
Depending upon your weight,
I think if you are anywhere
around like 150 to 170 pounds
this is like an ideal meal.
If you’re a petite gal,
I would just reduce the amount of salmon,
maybe you only have one egg.
If you’re a big guy or a
gal, say over 200 pounds,
maybe have three hot boiled eggs.
Maybe you can add a second or third,
even a third vegetable to this.
Maybe you can follow a little,
I’ll have a little like
arugula salad on the side
or something like this for lunch.
Okay, but this is how you
wanna structure your meals.
Whole natural food diet.
If you notice, there’s no grains here.
There’s no sugary greens, there’s no rice,
there’s no pasta, there’s no bread.
This is pretty much a grain-free
meal, low in calories,
loaded with nutrition.
And here’s another option.
Similar to the first one,
but this particular one we’re going to,
once again we have a
avocado, this particular,
this was a meal one the night
before we had some golf court
wild coast shrimp from Florida,
we have sardine, wild, of course sardines.
I mean, I love this stuff,
sardines are one of my favorite foods.
Once again, high in omega threes, right?
See, sardines, you have
the skin of the sardine
you get the bone for the calcium,
incredible food to eat on a regular basis.
So we get a double protein here.
We got string beans sauteed
with extra virgin olive oil,
garlic, a little bit of salt,
and once again, a little
bit fermented food
which is a pickle.
Incredible meal structure.
So we have a couple of
vegetables, fermented food,
double up on the protein,
this is how you wanna eat
whole natural food, right?
And if you had to look at
say the macro nutrient ratio
of these particular meals,
you’d find out that most of the calories
are actually coming from fat.
Would that necessarily
adding fat to the meals?
I bet this isn’t about about
50% fat, but healthy fats,
maybe 30, 25, 30% protein,
15, 20% carbohydrates.
And to me, that’s the
ideal meal structure,
not to spike insulin too much,
you’re gonna get some response,
’cause whenever you eat food,
even if you’re eating proteins,
you’re still gonna spike
insulin to some degree,
but not excessively.
I would say a couple of
hours after a meal like this,
your insulin level
are gonna be right, right
down nice and low, okay.
Now in this next section, let’s go over
a couple of different dinner ideas.
Now here are two what I
would consider ideal dinners.
And if you notice the portion
size is a little bit bigger.
Actually, I love to
eat dinner with my wife
and kids every night.
I generally eat like a medium size lunch.
And I do take in most of
my calories for dinner.
So here, I’m going with a nice
big piece of salmon steak.
Once again, this is wild caught salmon.
I like the salmon steak, ’cause it’s like,
it’s a little media.
And if you’re noticing, I lean toward
more of a pescatarian type
diet, which I think is ideal.
I think fish is probably the best source
and healthy source of protein.
I do eat red meat.
I think red meat, chicken, pork lamb,
I think it’s all good options,
but I personally just lean towards meat.
So here I get a nice,
this is actually a pound.
So we’re talking 16 ounces,
100 grams of protein,
tons of healthy omega three fat.
And then we picked a two or
three different vegetables,
ideal meal structure.
These are red beets, sauteed
and extra-virgin olive oil.
Once again, salt and pepper,
then we have an arugula salad
with tomatoes, with fresh tomatoes.
Absolutely love this.
This is the ideal meal structure.
And you’re noticing, there
are no grained once again.
With this, dinna see
the grains, the pasta,
even the potatoes, the rice, the bread,
that’s what adds calories to your meal.
Plus that’s also what spikes insulin.
So if you eat in this way,
beside the fact that you’re
fasting 18 hours every day,
which is so incredibly or intermittently,
so incredibly healthy,
you’re also minimizing the insulin spikes
with meals like this.
Plus you’re getting in tons of nutrition,
vitamins, minerals and nutrients
without overdoing it on the calories.
Okay, now another dinner,
another one of my favorite dinners.
And if you’re noticing too,
I also like to pick two
different colored vegetables.
You very rarely seen we’d go green, green.
Like right here we have some string beans,
have always eating the string beans,
I generally wouldn’t have broccoli.
Like in this case, I
went with string beans
and portabella mushrooms.
For lately, I’ve just been
into portabella mushrooms.
Absolutely love them.
Loaded with nutrition and
healthy, two different colors,
I would do string beans and cauliflower.
So here, we have red beets, right?
Almonds and red tomatoes
and green arugula.
Different vitamins, different minerals,
eat a rainbow color of vegetables.
And once again, I went
with salmon again, too.
We seasoned the (indistinct),
this was like a blackened season.
Now we have just a little
parsley, oregano, salt, pepper.
This is how you have to eat.
This is the ideal meal structure
when you’re following
an 186 fasting protocol.
So you’re taking those same concepts.
You’re keeping the calories low
by eating nutrient dense food.
Plus you’re eating foods
that don’t spike insulin.
And there was so many other benefits
to intermittent fasting too.
But I just wanted to focus on these two
to get my point across.
Now, another thing I
also wanna talk about,
if you notice, I didn’t mention snacks.
I find that if you can limit yourself
to just two meals a day,
you’re gonna do even better
with an 186 intermittent fasting strategy.
Could just think, you’re
minimizing those insulin spikes.
You’re getting two insulin spikes
when you only need two meals a day.
If you’re snacking in between,
you’re still gonna do fine,
but you won’t do as well as
if you eat two meals a day.
And I love that 186 intermittent fasting
with two meals a day, eating
a whole natural food diet.
I don’t think you can do any better.
But once you get into it,
you also have to think about
mixing things up and taking diet breaks.
If you’re doing an 186 every single day,
following (indistinct) eating
a whole natural food diet
you’re gonna be in a
calorie restricted state.
So I say, if you’re doing it every day,
I wouldn’t do this for more
than five or six weeks,
because what happens
when you reduce calories
for an extended period of time
your metabolism will
slow down to some degree
and to minimize the
slowdown in your metabolism,
it’s called metabolic adaptation.
To minimize a slowdown in your metabolism
is good to up your calories now and then.
So if I was doing an 186 every day,
after five, four, five, six
weeks, I like to take a week off
have a third meal, up my
calories a little bit,
that’s one thing I might do.
Or, instead of just eating
two meals a day within my 186,
I may incorporate two more
snacks to up my calories
to kind of pop up my metabolism,
do that for a week,
then go back to my 186
intermittent fasting
with two meals a day.
Or another thing you can do
is just to do 186 intermittently,
just like the word says,
intermittent fasting.
So don’t do it every day.
If you did an 18:6 two meals a day,
whole food, natural diet,
three or four times a week,
you never had to take a diet break.
You’re gonna lose weight,
improve your health,
it’s gonna work incredible.
So those are two different options.
Now, if you wanna learn more
about intermittent fasting,
I recently put one of my
personal training clients on
a four week intermittent fasting program
incorporating all the strategies
we’re talking about here.
He did so incredibly well
and it’s a longer video than this.
Everything is mapped out so
well, check out the video.
I think you’ll find it really helpful.


18/6 Intermittent Fasting Meal Plan


All credits go to Mike Cola