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Intermittent Fasting Toning Diet Plan

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At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight. When choosing a diet plan based on your body weight it can be better you choose one based on your lean body mass rather than your actual body weight.

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Overview of Intermittent Fasting

Intermittent fasting or even just fasting in general has recently been rapidly gaining popularity for its ability to optimise body transformation as well as improve general health. Can’t get into the rhythm of mass meal preparation and eating every 2-3hrs? With intermittent fasting that will no longer be a problem as people on intermittent fasting typically are not required to eat breakfast and often consume all their calories in just two meals and a protein shake. Sounds too good to be true doesn’t it? However there is a rapidly growing following of people that are providing all the testimonial support that you could ever ask for on a diet.

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What is Intermittent Fasting?

Intermittent fasting is more of an eating philosophy rather than a diet with specific foods. Generally you fast a time period of about 16-19 hrs and consume all your calories for and day in a much smaller time frame than usual, typically about 5-8 hrs. There are many different variations but can be classified into two major categories:

  1. Intermittent fasting for weight loss
  2. Intermittent fasting for fat loss and body transformation

Type 1 is the kind that will generally be target towards overweight people that don’t train and simply want to lose weight (fat and/or muscle) to be slimmer and healthier but have no real concern for muscle tone. This version of intermittent fasting will usually consist of eating regularly for a few days but then either completely fasting or eating very minimal calories for two days and then repeating. Understand that this kind of intermittent fasting will work for its purposes but that may or may not be exactly what you are looking for.

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Type 2 is the kind that you will come across if you are reading the recommendations of any information source concerned with body transformation, building muscle tone and losing fat rather than simply losing weight. Of course in this article here we will primarily be addressing type 2. Type 2 can be used for either goals but gives a much more holistic approach to reaching your goals. The typical recommendation is that you consume all of your calories in a 5-8 hr timeframe but then fast the remaining 16-19 hrs.

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Why Intermittent Fasting is so Effective
  • Easy to be strict with the diet
  • Eat more satisfying foods
  • Little to no meal preparation required
  • No regular interruptions to eat food every 2-3 hrs
  • Optimise fat burning
Easy to be Strict with the Diet

Whilst intermittent fasting actually only specifies when to eat and not what to eat you will find it a lot easier to be strict with the foods that you choose to have in your diet. Fasting is surprisingly a lot easier than it is to resist the temptation of unhealthy snacks on a regular 6 meals per day diet plan. Also having such a short eating window means there is a lot less opportunity to eat cheat foods. When you are on a diet plan of 5 or 6 meals a day you will typically have to be eating very bland foods to stay under you calorie requirements for the day. These bland unsatisfying foods are what build up the irresistible impulse to eat junk foods because you want to get some satisfaction from your food, which leads to the next point.

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Eat More Satisfying Foods

The focus of a regular 6 meal diet is on the importance eating every 2-3 hrs to raise your metabolism and therefore make it easier to burn fat. The focus of an intermittent fasting diet is more about how many calories you actually consume in a day and making sure you’re at a deficit. The focus is also on the fasted periods and how they result in the most effective fat loss. Because you are consuming all your calories in such a short time period, often it will be just 2 meals, it means you are able to eat richer foods. It is not a license to eat junk food but it does mean that you can ditch the unflavoured chicken and brocoli and go for something more like a chicken pasta bake. If your only doing two meals in the day it means you most likely need to eat over 1000 calories per meal so you will definitely be satisfied by your eating.

Also this works really well if you are going out for dinner with friends. In the past you may have resorted to ordering the salmon and salad but on an intermittent fasting diet there is no reason why you can have just about anything you want at a restaurant, in fact you will need to be eating more calories than just a salmon salad! Also under the circumstances of a normal diet, when you are going out for dinner you have already eaten about 4 or 5 meals and therefore you will easily exceed to calorie requirements. This is not the case with intermittent fasting. The macronutrients of a meal on intermittent fasting will typically fairly closely reflect that of a good sized restaurant meal.

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Little to No Meal Preparation

Meal preparation is the key to success on any regular 5 or 6 meal per day diet plan. However it is also extremely difficult to be consistent in preparing so many meals every day. If you are unable to prepare your meals for a day and you still feel obliged to eat every 2-3 hrs to “stoke the metabolic fire” you will end up eating far more calories than you need. If you train in the evening then you may not even need to bring a single meal to work or if you do it might just be a protein shake and a couple pieces of fruit. As well as this you don’t eat breakfast on intermittent fasting so getting your day started is much easier.

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No Regular Interruptions to Eat Food Every 2-3 hrs

When you’re on a diet that requires you to eat every 2 or 3 hrs let’s face it, you’re not looking forward to having to eat you meals. Your food is bland, unsatisfying and just plain inconvenient. Intermittent fasting will cause you to be more productive than you ever have been before. Furthermore when you do get around to eating your food it will be extremely satisfying, the way food is meant to be.

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Optimise Fat Burning

Intermittent fasting causes your body to melt away the fat. Just simply put your focus into making sure that your 5-8 hrs eating window is at a caloric deficit then your body will take care of the rest during the fast. While fasting you have no energy source from food in your stomach, low insulin levels and nothing to burn for energy other than that unwanted fat. Start your intermittent fasting diet today!

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