You can now get a personalized Intermittent Fasting Diet Plan in minutes using the Hint app.
This diet plan is designed to optimize your health goals while on intermittent fasting.
Have a look at the do’s, don’ts, and general diet tips to support you during intermittent fasting.
Please contact us if you have any questions that are not answered in the FAQs.
How To Subscribe
Download the Hint app and go to the Hint Store.
Browse the store and find the Intermittent Fasting Diet Plan.
View the plan details, key benefits, typical recipes, and plan preview for more information.
Tap on the buy now button, select the subscription duration, and complete the purchase.
This is a monthly subscription plan. You can renew it every month, for three months, or once a year.
Taking your dietary preferences into consideration we have the Intermittent Fasting Diet Plan available in 3 different diet types, such as:
1. Intermittent Fasting Diet Plan Indian Vegetarian
This is a vegetarian diet plan containing plant-based foods and dairy products. It does not include eggs, meat, fish, seafood, and other animal products.
2. Intermittent Fasting Ovo Vegetarian Diet Plan
This diet plan includes vegetarian foods and various egg recipes. It does not include meat, fish, seafood, and other animal products.
3. Intermittent Fasting Nonvegetarian Diet Plan
This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.
Intermittent fasting is a dietary approach that involves alternating periods of fasting and eating.
This practice has been around for centuries, with roots in religious traditions and cultural customs. In recent years, intermittent fasting has gained popularity as a weight loss and health improvement tool.
In this blog, we will explore the benefits, and precautions of the Hint Intermittent Fasting Diet Plan.
There are various methods of intermittent fasting, but the most common involve either fasting for 16 hours a day and eating during an eight-hour window (16/8 method) or fasting for 24 hours once or twice a week (24-hour fast).
The Hint app recommends the 16/8 intermittent fasting method.
Who Should and Should Not Try Intermittent Fasting?
Intermittent fasting may be beneficial for individuals looking to lose weight, improve their metabolic health, or reduce their risk of chronic diseases such as type 2 diabetes and heart disease.
It may also help those who struggle with food cravings or have a difficult time sticking to a strict diet plan.
However, it's important to note that intermittent fasting may not be suitable for everyone.
Pregnant or breastfeeding women, individuals with a history of eating disorders, and those with certain medical conditions should avoid intermittent fasting or consult with a healthcare professional before trying it.
Intermittent Fasting Side Effects
Additionally, some people may experience negative side effects such as headaches, fatigue, or irritability.
If you experience any of these symptoms, it may be a sign that intermittent fasting is not the right choice for you.
Intermittent Fasting Benefits
Intermittent fasting limits the time you have to eat, which can naturally reduce your calorie intake.
By consuming fewer calories overall, you create a caloric deficit, which is necessary for weight loss.
During a fasted state, the body has depleted its glycogen stores and is forced to burn fat for energy, which can lead to increased fat loss.
Some studies have shown that intermittent fasting can increase metabolic rate and promote greater fat-burning throughout the day, even when not fasting.
Intermittent fasting can lead to lower insulin levels, which can help reduce the body's ability to store fat.
Intermittent fasting can improve hormone balance, including increasing levels of human growth hormone (HGH), which promotes fat loss and muscle growth.
Improved Metabolic Health
Intermittent fasting may improve metabolic health by reducing insulin resistance and lowering blood sugar levels.
This can help lower your risk of developing type 2 diabetes and other metabolic disorders.
A higher metabolism can help with weight loss and weight management.
One way that intermittent fasting may boost metabolism is by reducing calorie intake.
By limiting the number of hours during which food is consumed, overall calorie intake may decrease, leading to weight loss and an increase in metabolism.
The Hint Intermittent Fasting Diet Plan recommends an eating window of 8 hours and a fasting window of 16 hours.
This type of fasting helps in boosting metabolism thereby reducing the overall calorie intake.
Chronic inflammation is a risk factor for many chronic diseases, including heart disease, cancer, and Alzheimer's disease.
Intermittent fasting may help reduce inflammation in the body, which can lower your risk of developing these conditions.
One of the ways that intermittent fasting may reduce inflammation is by promoting autophagy, a process where the body removes damaged cells and cellular debris.
Autophagy can help reduce inflammation by removing damaged cells that can trigger an immune response and cause inflammation.
By avoiding processed and high-fat foods, the Intermittent fasting diet plan may further reduce inflammation and improve overall health.
Improved Brain Function
Intermittent fasting may also have benefits for brain health, including improved cognitive function and protection against neurodegenerative diseases like Alzheimer's and Parkinson's.
The Hint Intermittent Fasting Diet Plan may contribute to improved brain function.
One of the ways that intermittent fasting may improve brain function is by increasing the production of a protein called brain-derived neurotrophic factor (BDNF).
Studies have also shown that intermittent fasting can improve cognitive function, including memory, attention, and focus.
Intermittent fasting has been linked to increased production of ketones, which are produced by the liver during periods of fasting or low-carbohydrate diets.
Ketones can cross the blood-brain barrier and provide an alternative source of energy for the brain, which may enhance cognitive function.
It's important to note that while intermittent fasting has shown potential benefits for brain function, more research is needed to fully understand the mechanisms involved and the long-term effects on cognitive health.
Instant Calorie Tracking
Combining calorie tracking with intermittent fasting can enhance the weight loss and health benefits of intermittent fasting.
By tracking your calorie intake during non-fasting periods, you can ensure that you are consuming the appropriate amount of calories to support your body's needs while still maintaining a calorie deficit for weight loss.
Calorie tracking also helps you make informed food choices, which can be particularly beneficial during non-fasting periods when it's important to eat nutrient-dense foods that will support your health and energy levels.
By tracking other essential nutrients using the Hint app you can ensure that you are meeting your nutritional needs and preventing deficiencies.
6-Day Workout Plan
In addition to the nutritious recipes, the Hint Intermittent Fasting Diet Plan includes a safe 6-day workout plan to improve your fitness and stamina.
The workout plan is designed to be accessible for all fitness levels and includes a variety of exercises that can be done at home or the gym.
The workout plan can help you maintain an active lifestyle and improve your overall health.
Exercise can help increase calorie burn, improve cardiovascular health, and promote muscle growth and strength.
However, it's important to take necessary precautions while exercising during intermittent fasting. Here are some tips to keep in mind:
Stay hydrated: Drink plenty of water before, during, and after exercise to stay hydrated. Use Hint to track your water intake.
Choose the right time to exercise: It's best to exercise during the non-fasting period when you have energy and nutrients available to support your workout.
Start slowly: If you are new to exercise or intermittent fasting, start slowly and gradually increase the intensity and duration of your workouts over time.
Listen to your body: Pay attention to how your body feels during and after exercise. If you experience any discomfort or pain, it's important to slow down or stop the activity.
Consider the type of exercise: While any type of exercise can be beneficial, some types of exercise may be better suited to intermittent fasting. High-intensity interval training (HIIT) and resistance training are two types of exercise that can promote fat loss and muscle growth while still supporting the goals of intermittent fasting.
Overall, the Hint Intermittent Fasting Diet Plan is balanced, diverse, and full of nutritious foods that can aid in weight loss, improve metabolic health, reduce inflammation, and boost brain function.
Following calorie tracking and a 6-day workout plan will further enhance the health benefits.
For more information on the Hint Intermittent Fasting Diet Plan, check out the do's and don'ts, tips, and frequently asked questions listed below.
Start your breakfast at 11.00 a.m and complete your dinner before 7.00 p.m.
Start your day with a glass of lukewarm water with lemon and mint. It increases the body's metabolism and helps you burn fat more efficiently.
Start slowly and gradually increase your fasting window over time to avoid feeling overwhelmed or exhausted.
Stay hydrated during fasting periods by drinking plenty of water, herbal tea, or other non-caloric beverages.
Eat nutrient-dense whole foods during your eating periods to support your health and energy levels.
Experiment with different fasting schedules to find what works best for you, whether it's the 16/8 method or a different approach.
Listen to your body and adjust your fasting schedule as needed based on how you feel.
Consider incorporating exercise into your routine, as it can support weight loss and overall health.
Plan your meals and snacks ahead of time to ensure that you are meeting your nutritional needs and not overeating during your eating periods.
Pay attention to your body's hunger and fullness signals, and avoid overeating during eating periods.
Focus on getting enough sleep each night, as sleep deprivation can negatively impact your energy levels and hunger cues.
Break your fast gently with a small, nutrient-dense meal or snack to avoid digestive upset.
A calorie deficit of 200 kcal has to be maintained while following this plan to prevent overeating and support weight loss.
Do not skip meals during your eating periods to "save" calories for later, as this can lead to overeating and disrupt your fasting schedule.
Don’t ignore hunger signals during fasting periods, as this can lead to overeating and discomfort later on.
Do not rely on processed or high-calorie foods during eating periods, as this can undermine weight loss efforts and negatively impact health.
Don’t push yourself to exercise vigorously during fasting periods if you feel fatigued or lightheaded, as this can be dangerous.
Do not engage in fasting if you are pregnant, breastfeeding, or have a history of eating disorders or other medical conditions.
Avoid sugary or high-calorie drinks during fasting periods, as this can disrupt your metabolism and hinder your weight loss efforts.
Do not engage in intermittent fasting as a quick fix for weight loss or as a substitute for healthy eating habits and exercise.
Do not skip important medications or supplements during fasting periods without consulting with a healthcare professional.
Do not engage in intermittent fasting if you have a history of low blood sugar or are prone to fainting or dizziness.
Do not consume excessive amounts of caffeine or other stimulants during fasting periods, as this can negatively impact energy levels.
Do not engage in fasting if you have a history of binge eating or other disordered eating patterns.
Do not ignore the negative side effects of fasting, such as headaches, fatigue, or irritability, as these can indicate that your body needs more nutrients.
Follow 8-16 hours of intermittent fasting plan, in which 16 hours is the fasting period and 8 hours window is for meals.
In 16 hours of the fasting window, consuming up to 50 kcal is allowed from jeera water, lemon water, fenugreek water, detox water, green tea, or cinnamon tea
Monitor your early morning weight once every week.
Avoid checking your weight after meals.
Measure your waist circumference once a month. Track your inch loss rather than weight loss.
Keep logging meals to get insights into your calorie and nutrient intake.
Drink plenty of water, herbal tea, or black coffee during fasting periods.
Stay busy and distracted during fasting periods to avoid boredom and hunger.
Focus on nutrient-dense, whole foods during eating windows to maximize health benefits.
Avoid processed foods, refined sugars, and excessive calorie intake during windows.
Plan and prepare your meals in advance to stay on track.
1. What is intermittent fasting?
Intermittent fasting is a dietary pattern that involves alternating periods of eating and fasting.
2. What are the benefits of intermittent fasting?
Intermittent fasting helps in weight loss, improved metabolism, better blood sugar control, and reduced inflammation.
3. Does intermittent fasting help lose weight?
Yes. Intermittent fasting helps reduce insulin resistance and increase metabolism which helps to reduce weight.
4. What are the types of intermittent fasting?
Common methods include daily time-restricted feeding, alternate-day fasting, and periodic prolonged fasting.
5. Can we drink water during intermittent fasting?
Yes. You can drink water liberally in both the eating and fasting window of your intermittent fasting.
6. Is intermittent fasting good for PCOS?
Yes. Intermittent fasting helps reduce insulin resistance and also helps to reduce weight which is helpful in PCOS.
7. Can we drink milk during intermittent fasting?
Yes. You can include milk in the eating window of intermittent fasting.
8. Can I drink tea or coffee during intermittent fasting?
Yes. Tea or coffee can be included in moderation in the eating window of intermittent fasting.
9. Am I allowed to drink any liquids?
Drink plenty of water, herbal tea, or black coffee during fasting periods.
10. Can intermittent fasting lead to muscle loss?
Intermittent fasting is a safe & effective approach to weight loss and improving metabolic health, and it is unlikely to lead to muscle loss.
11. Is there anyone that shouldn’t intermittently fast?
Pregnant women, lactating women, diabetic patients, and people suffering from eating disorders like bulimia or anorexia nervosa should avoid it.
12. Will I be hungry and tired the entire day since I will be starving myself?
Yes, you may feel tired especially if you are new to intermittent fasting. Once your body gets adjusted to it you will feel better.
13. Can I take supplements while fasting?
Yes but keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.
14. Can I work out while fasting?
Yes. It is important to approach exercise while fasting with caution and to listen to your body.
15. What is the 16/8 method of intermittent fasting?
The 16/8 method involves restricting your daily eating period to 8 hours and fasting for the remaining 16 hours.
16. What can you drink during intermittent fasting?
You can drink water, tea, coffee, herbal infusions, and other non-caloric beverages, but avoid sugary or creamy drinks.
17. What are the disadvantages of intermittent fasting?
Intermittent fasting may cause hunger, fatigue, headache, mood changes,and lower athletic performance, and may not suit everyone's lifestyle or health conditions."
18. Can I drink lemon water during intermittent fasting?
Yes, you can drink lemon water during intermittent fasting.
19. How to break intermittent fasting?
Break an intermittent fast gradually with small, nutrient-dense meals, and avoid overeating or consuming high-carb or high-fat foods.
20. Can we eat fruits during intermittent fasting?
Yes you can eat fruits during intermittent fasting.
21. Can I drink coconut water during intermittent fasting?
Yes you can drink coconut water during intermittent fasting.
Clearcals is a digital health and nutrition startup founded in April 2020. Hint is an advanced health-tech application developed to make evidence-based nutrition care accessible. Providing personalized lifestyle interventions to patients suffering from and individuals at risk of chronic diseases is our area of interest.