This article is on organizing your busy lifestyle. Sometimes you may feel like that it is easier to give up on your diet than organizing your lifestyle. So I hope this article will help you to get rid of that thought and learn about how to set aside time for intermittent fasting weight loss.
Whenever you can do 16/8, it is easy as you are to eat within 8 hours and from the rest of 16 hours you might sleep for eight. On other possible times follow OMAD. If you can follow these two according to your schedules, follow OMAD on weekends, follow it on weekends while doing 16/8 on weekdays. Change the pattern into OMAD on weekdays and 16:8 on weekends if you are enjoying your time with friends or having parties on weekend.
If you are on Ketosis this change, you won’t need 16/8 nor OMAD at this. Both OMAD and 16/8 is based on carbohydrate. In Ketosis the body fat is uses as the fuel to work the body in 24 hours and if you are on Ketosis on every 24 hour your body burn the body fat.
For Keto Food Consumers (intermittent fasting weight loss)
If you are in Keto, you can eat full day. But keep in mind that is within calorie limit. So you cannot change your track from Ketosis. For you to stay with in Ketosis the amount of carbohydrate you consume with in a day must be within 30g and mainly green vegetables and Meat are considered as Keto friendly food.
If you are in Ketosis foot day you do not have to go to OMAD or 16/8 as Ketosis meat fat burning. So You can eat any number of meals on your day if you are within Ketosis and if you are eating within your calorie limit.
I will put some Keto approved food items below. (intermittent fasting weight loss)
Some keto approved fats with zero carbs (Carbohydrate):
- Avocado oil
- Animal fats (E.g. duck fat or saved bacon drippings)
- MCT oil
- Olive oil
- Toasted sesame oil
- Coconut oil
- Grass-fed butter
- Macadamia oil
Some animal protein sources that contain between 1–3g of net carbs per 3 oz. serving
- Pork (pork loin, tenderloin, chops, and ground)
- Lamb and goat
- Grass-fed beef (steak, roast, ground and stew meat)
- Poultry (chicken, quail, duck and turkey)
- Game meats (venison, rabbit, bison and elk)
- Organ meats (brain, heart, kidney, liver, bone marrow and tongue)
Types of fish with zero carbs:
- Red Snapper
- Salmon (smoked and canned)
- Tuna (canned and not tuna packed in oil)
- Tuna (fresh)
Eggs have protein ratio at around 6g of protein per whole egg for less than 2g net carbs. So it can be recommended and use the whole egg for all its essential fat and protein.
When consuming Dairy choose full-fat dairy for low carb.
Some Keto approved fruits
|Fruits||Amount (1 Cup)||Net Carbs (grams)|
|· Coconuts and flesh||40g||2.5|
|· Mustard greens||56g||0.8|
|· Bibb lettuce||55g||0.6|
|· Butter lettuce||42g||0.5|
|· Bok choy||70g||0.8|
|· Broccoli rabe||40g||0|
|· Beet greens||38g||0.2|
Few Keto approved Green vegetables
|Vegetables||Amount (1 Cup)||Net Carbs (grams)|
|· green onions||100g||4.7|
|· Shirataki noodles||1 cup||4.7|
|· Snow peas||98g||4.9|
|· Spaghetti squash||101g||5.5|
|· Yellow squash||113g||2.6|
|· Chili peppers||1.4g||1|
|· Green beans||100g||4.3|
|· Jalapeno peppers||14g||0.5|
|· Kelp noodles||113 g||2|
|· Bell peppers||92g||3.6|
|· Brussels sprouts||88g||4.6|