Plant-based intermittent fasting combines the principles of plant-based eating with intermittent fasting offering a powerful approach to optimizing health, supporting sustainable choices, and achieving your wellness goals. I have been practicing plant-based intermittent fasting for over 3 years and love it! I feel and, if you don’t mind me saying so, look great. Plant-based intermittent fasting embraces the benefits of both practices, harnessing the power of plant foods and the strategic timing of fasting. In this comprehensive guide, we will explore the concept of plant-based intermittent fasting, its potential benefits, different fasting methods, tips for success, meal planning ideas, and considerations for various lifestyles and dietary needs. Whether you’re new to intermittent fasting, a seasoned plant-based eater, or looking to incorporate both practices for the first time, this guide will provide you with the knowledge and tools to embark on a healthy and sustainable plant-based intermittent fasting journey.
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What is Plant-Based Intermittent Fasting?
Plant-based intermittent fasting is a dietary approach that combines the principles of plant-based eating with intermittent fasting. It involves consuming primarily plant-based foods while adhering to specific fasting and eating windows. The goal is to optimize health, promote sustainable choices, and achieve overall well-being.
At its core, plant-based intermittent fasting focuses on incorporating a wide variety of whole, unprocessed plant foods into the diet. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds, while minimizing or eliminating animal products. These plant foods provide essential nutrients, fiber, and antioxidants, which are key to supporting overall health and satiety.
Intermittent fasting, on the other hand, involves cycling between periods of fasting and eating. There are several fasting methods to choose from, such as the popular 14:10 method, where you fast for 14 hours and limit eating to an 10-hour window each day. Other methods include the 16:8 method, 12:12 method, alternate day fasting, OMAD (One Meal a Day), and modified fasting variations. These methods aim to optimize metabolic processes, promote cellular repair, and support weight management.
The principles of plant-based intermittent fasting revolve around strategic timing of meals, allowing for extended periods of fasting to reap the benefits of both plant-based nutrition and fasting. By incorporating plant-based foods and embracing fasting windows, individuals can experience improved digestion, enhanced weight management, increased insulin sensitivity, better energy levels, and potential antiaging and longevity benefits.
Plant-based intermittent fasting is a flexible and customizable approach that can be adapted to individual preferences, lifestyles, and dietary needs. It offers a holistic approach to nourishing the body, supporting the environment, and achieving optimal well-being.
Benefits of Plant-Based Intermittent Fasting
Enhanced Weight Management: Plant-based intermittent fasting can be an effective strategy for weight management. By limiting the eating window, it can naturally reduce calorie intake and promote fat burning. Combining this approach with a plant-based diet rich in fiber and nutrient-dense foods can further support weight loss goals. The high fiber content of plant-based foods helps promote feelings of fullness and reduces the risk of overeating.
Improved Insulin Sensitivity: Plant-based intermittent fasting has shown potential in improving insulin sensitivity, which is crucial for regulating blood sugar levels. Fasting periods allow the body to utilize stored glucose, promoting insulin efficiency. Additionally, whole food plant-based diets are naturally lower in refined carbohydrates and saturated fats, which can contribute to improved insulin sensitivity.
Enhanced Autophagy: Intermittent fasting triggers a process called autophagy, which is the body’s cellular cleaning and recycling mechanism. During fasting periods, the body breaks down and removes damaged cells and proteins, promoting cellular renewal and overall health. Plant-based foods, with their rich nutrient and antioxidant content, can further support this cellular repair process.
Anti-inflammatory Effects: Plant-based diets are inherently anti-inflammatory, and intermittent fasting can further enhance these effects. By reducing the intake of processed foods and animal products associated with inflammation, and increasing the consumption of plant foods rich in antioxidants and phytochemicals, the body’s inflammatory response can be regulated. This can contribute to the prevention and management of chronic inflammatory conditions.
Gut Health and Microbiome Support: Plant-based eating and intermittent fasting can positively impact gut health and the diversity of the microbiome. The fiber-rich nature of plant-based foods acts as a prebiotic, providing nourishment for beneficial gut bacteria. Fasting periods can promote gut microbial diversity and help rebalance the microbiome, which is essential for optimal digestion, nutrient absorption, and immune function.
Mental Clarity and Focus: Many individuals report improved mental clarity and focus during fasting periods. The metabolic changes that occur during fasting can enhance brain function and support cognitive performance. Plant-based foods provide essential nutrients and antioxidants that support brain health and promote mental well-being.
Sustainable and Environmentally Friendly: Plant-based eating combined with intermittent fasting aligns with sustainable and environmentally friendly practices. Plant-based diets have a lower carbon footprint and contribute to the conservation of natural resources. By incorporating fasting periods, individuals can further reduce their food consumption and waste, promoting sustainable choices.
It’s important to note that individual experiences may vary, and the benefits of plant-based intermittent fasting can depend on factors such as overall diet quality, adherence to fasting protocols, and individual health conditions.
Different Approaches to Intermittent Fasting
Intermittent fasting offers flexibility in choosing a fasting schedule that suits individual preferences and lifestyles. Here are some popular approaches to intermittent fasting:
14:10 Method: The 14:10 method is what I practice and believe is the best intermittent fasting strategy for people on a whole food plant-based diet. The regime is not too extreme yet gives all of the benefits of intermittent fasting while allowing you to get all of the nutrients and calories needed for an active lifestyle. This involves fasting for 14 hours and limiting eating to an 10-hour window each day. My method involves eating supper before 8 PM then fasting overnight until eating breakfast or brunch at 10 AM. This method is relatively easy to follow as it aligns with overnight fasting.
16:8 Method: The 16:8 method involves fasting for 16 hours and limiting eating to an 8-hour window each day. For example, you may choose to fast from 8 PM. until 12 PM the next day, with your eating window occurring between 12 PM and 8 PM. This method is somewhat easy to follow as it aligns with overnight fasting and allows for an early lunch. If you are following a whole food plant-based diet it may be hard to get enough calories with this method. Plant-based whole foods are fiber and nutrient dense but low in calories. This is great for weight management but I find that I am just too full to get enough calories in the limited 8-hour eating window.
- 12:12 Method: The 12:12 method is a good starter method that involves fasting for 12 hours and limiting eating to a 12 hour window each day. An easy way to follow this method involves eating supper before 8 PM then fasting overnight until eating breakfast at 8 AM. This method is relatively easy to follow as it aligns with overnight fasting.
5:2 Method: The 5:2 method involves eating normally for five days of the week and restricting calorie intake to 500-600 calories on two non-consecutive days. On fasting days, individuals typically choose to consume small meals or snacks spread throughout the day to manage hunger. The remaining five days allow for regular eating patterns. I am a creature of habit and these types of intermittent fasting regimes just don’t work for me.
Alternate Day Fasting: Alternate day fasting involves alternating between fasting days and regular eating days. On fasting days, individuals either completely abstain from food or consume minimal calories (around 500-600 calories). On eating days, no restrictions are placed on food intake. This approach can be challenging for some people due to the alternating nature of fasting and eating. Again, I am a creature of habit and these types of intermittent fasting regimes just don’t work for me.
OMAD (One Meal a Day): The OMAD approach involves fasting for 23 hours and consuming all daily calories within a one-hour eating window. This method can be very challenging due to the prolonged fasting period, but some individuals find it easier to adhere to a single meal rather than multiple small meals. This type of intermittent fasting is nearly impossible on a whole food plant-based diet. You just can’t get enough calories.
Modified Fasting Methods: Various modified fasting methods exist, such as the 20:4 method (fasting for 20 hours and eating within a 4-hour window), or the 24-hour fast (a full day of fasting once or twice a week). These variations allow for personalization based on individual preferences and needs.
When choosing an intermittent fasting approach, it’s essential to consider lifestyle factors, daily schedule, and individual health conditions. It’s crucial to listen to your body, monitor hunger and satiety cues, and adjust the fasting schedule as needed to ensure it aligns with your overall well-being. It’s also recommended to consult with a healthcare professional or registered dietitian, especially if you have any underlying health concerns or specific dietary needs. Remember, the most effective fasting approach is one that you can sustain in the long term while prioritizing your health and well-being.
When following a whole food plant-based diet it is important to remember that whole foods are high in nutrients and fiber and low in calories. This is great for satiety, feelings of fullness, weight loss and weight management but it can prove difficult to get enough calories with the more restricted eating windows.
Tips for Successful Plant-Based Intermittent Fasting
Setting Realistic Goals
Setting realistic goals is crucial for a successful plant-based intermittent fasting journey. Understand your motivations and determine what you want to achieve, whether it’s weight loss, improved energy, or better overall health. Set specific, measurable, attainable, relevant, and time-bound (SMART) goals that align with your desires. Break down your larger goals into smaller milestones, making them more manageable and achievable. Celebrate each milestone as you progress, which will help maintain motivation and a positive mindset throughout your journey.
Gradual Transition and Adaptation
When incorporating plant-based eating and intermittent fasting into your lifestyle, a gradual transition is often beneficial. Start by increasing the number of plant-based meals in your diet and gradually extend your fasting periods. This allows your body and mind to adapt to the changes gradually, making the adjustment easier and more sustainable. It also gives you time to explore and experiment with different plant-based foods, flavors, and cooking methods. Be patient with yourself and embrace the learning process as you discover new recipes and incorporate more plant-based options into your meals. My advise is to start out with the 12:12 method and gradually progress to the 14:10 method.
Transitioning to a Whole Food Plant-Based Diet
Following a whole food plant based diet is relatively easy. No counting calories, starving yourself or skipping meals. Simply cut out all processed foods and focus on eating natural, whole foods. Start by making a whole food plant based diet shopping list and refine it as you go.
A whole food diet may seem bland at first but that is because you are used to processed foods with all of their associated sugar and fat. Your taste buds will soon make the switch and you will be enjoying the rich flavors and freshness of whole, natural foods in no time.
Cutting out all processed food might sound drastic and in reality, it is. To get some added calories and for the sake of palatability and personal pleasure, I regularly include three processed foods in my diet.
- Tamari Soy Sauce – Tamari is a variation of soy sauce that is thicker, darker in appearance, and is richer in flavor than traditional soy sauce. Tamari’s rich flavor comes from an abundance of amino acids that are derived from soy protein during the brewing process. Tamari contains less salt than traditional soy sauce. However, it is still high in salt and should be used in moderation.
- Extra Virgin Olive Oil – A small amount of extra virgin olive oil can be used in salad dressings or as a topping for steamed vegetables. However, remember that, while high in healthy monounsaturated fats, olive oil is still pure fat and caloric dense so try to have no more than 1 tbsp. per day.
- Plant Based Milk – Plant based milk can be made from legumes (soy beans and peas), nuts (hazelnut, almond, cashew, walnut, coconut, pistachio), seeds (hemp, sesame, flaxseed), grains (rice, oat, quinoa) and fruit (bananas). No matter what the base ingredient is, all plant based milk is made by grinding and then straining the base material which is then mixed with water. Sometimes sweeteners, vitamins, minerals, thickeners and emulsifiers are added. Try to buy high quality plant based milks and avoid products with added emulsifiers like xanthan gum and guar gum as these have been linked to digestive problems. You can also make your own plant based milks at home with a blender or with the easy to use Nutr plant based milk machine.
Hydration and Proper Fluid Intake
Proper hydration is essential during plant-based intermittent fasting. Water and herbal teas should be your go-to choices to stay hydrated throughout the day. Adequate fluid intake can help curb hunger, support digestion, and maintain overall well-being. Start your day with a glass of water and continue to drink fluids regularly during your eating window. Avoid sugary beverages or excessive caffeine, as they can interfere with the fasting benefits and affect hydration levels. While water is the primary recommended beverage during fasting, black coffee and unsweetened tea are also commonly allowed. These beverages are low in calories and have been shown to have minimal effects on insulin levels and fasting benefits for most people. However, it’s important to note that adding cream, milk, sugar, or any other caloric additives to your coffee or tea can break your fast. I will drink a chamomile tea in the evening and a black coffee about an hour after I wake up, prior to eating at 10 AM.
Listen to Your Body and Adjust as Needed
Listening to your body’s cues is crucial during plant-based intermittent fasting. Pay attention to hunger and satiety signals, and honor them accordingly. If you feel excessively fatigued, lightheaded, or experience any adverse effects, it may be a sign to adjust your fasting schedule or consult with a healthcare professional. Everyone’s body is unique, and finding the right balance and timing for your fasting periods is important. Trust your body’s feedback and make necessary adjustments to ensure you’re nourishing yourself adequately.
Staying Consistent and Establishing a Routine
Consistency is key when it comes to plant-based intermittent fasting. Establish a routine that works for your schedule and lifestyle. Choose fasting and eating windows that are practical and sustainable in the long term. Consistency helps your body adapt to the fasting schedule, regulates hunger cues, and maintains metabolic balance. Plan your meals and snacks in advance, and strive to stick to your eating window. By creating a routine, you’ll find it easier to navigate social situations, prepare nutritious meals, and stay on track with your goals.
Plant-Based Nutrition and Meal Planning
Building a Balanced Plant-Based Plate
A balanced plant-based plate consists of a variety of nutrient and fiber dense foods that provide essential vitamins, minerals, and macronutrients. Proper proportions are important when following a whole food plant-based diet. An easy way to achieve this is by following a whole food plant-based diet pyramid. When planning meals think about filling half of your plate with colorful vegetables and fruits to ensure an adequate intake of vitamins, minerals, and antioxidants. One-quarter of your plate can be dedicated to whole grains, such as brown rice, quinoa, oats, millet, barley and wheat berries providing energy and fiber. The remaining quarter should be filled with plant-based protein sources like legumes, tofu or tempeh. Additionally, include a source of healthy fats like avocados, nuts, and seeds to support brain health and nutrient absorption.
Plant-Based Protein Sources
Plant-based protein sources play a vital role in a balanced plant-based diet. Legumes such as beans, lentils, and chickpeas are excellent sources of protein and fiber. Include a variety of these legumes in your meals, whether in soups, salads, stews, or as a base for veggie burgers. Tofu, tempeh, and edamame are soy-based options that offer complete protein. Nuts, seeds, and nut butters are also rich in protein, healthy fats, and additional nutrients. Consider incorporating quinoa, buckwheat, chia seeds, and hemp seeds into your meals as well.
Incorporating Fiber, Root Vegetables and Whole Grains
Fiber is an essential component of a plant-based diet, promoting digestive health and satiety. Whole grains and root vegetables are an excellent source of fiber and provide a steady release of energy. Incorporate whole grains such as amaranth, oats, quinoa, brown rice wild rice and corn into your meals. Also include root vegetables such as potatoes, sweet potatoes, carrots, beets, parsnips and turnips. These foods can be the foundation of nourishing breakfast bowls, stews, salads, or side dishes. Ensure you’re getting a variety of whole grains and root vegetables to maximize your nutrient intake and add culinary diversity to your meals.
Nutrient Considerations and Supplementation
Eating a whole food plant-based diet is the healthiest and most responsible diet on earth. It minimizes your exposure to harmful food components such as sodium and saturated fat and maximizes your intake of fiber and nearly every required nutrient including: vitamin A carotenoids, vitamin C, vitamin E, most of the B vitamins, as well as magnesium, iron, and potassium. However, because of the way we live in the modern world, chances are you’re still missing a few key nutrients. Not getting these nutrients can, at best, make you function at less than your peak. At worst, it can lead to serious health problems down the line.
Vitamins and minerals you could be missing include:
- Vitamin B12 – Vitamin B12 is not made by plants, or animals for that matter, it is made by microbes that live in the earth. And, unless you eat a lot of dirt, you will be low in this vital nutrient.
- Vitamin D – We evolved to get all of our vitamin D from the sun. However, unless you live on a nudist colony in the tropics you are almost certainly low in vitamin D for at least part of the year.
- Iodine – Iodine is essential for thyroid function and is found mainly in the ocean and in variable amounts in soils around the world. Iodine is regularly added to table salt, so if you use enough table salt your iodine requirements will be met. However, since sodium causes many serious health issues, table salt should not be exclusively used for your iodine source. If you eat enough seaweed, which has high amounts of iodine, this can be used for your iodine source. Otherwise iodine should be supplemented in some other way.
- Omega-3 (EPA and DHA) – While plant sources have plenty of ALA omega-3s, notably flaxseeds, chia seeds and walnuts. Plant sources of EPA and DHA omega-3s are lacking. While fish oil can be taken for this purpose, algae oil is the better, primary source of oceanic omega-3 EPA and DHA and comes without added PCBs, toxins or fish oil burps. I add a tsp of strawberry flavored algae oil to my muesli or oatmeal in the morning.
To correct these deficiencies each vitamin or mineral can be sourced separately, fortified foods can be eaten, or a high quality multivitamin can be taken. Multivitamins are now made with plant based diets in mind. These multivitamins include only the vitamins and minerals generally lacking in plant based diets. This avoids the issue of overcompensating and getting too much of any one thing.
Meal Planning Ideas and Sample Meal Plan
Meal planning is a key aspect of maintaining a balanced plant-based diet. Start by creating a weekly meal plan that includes a variety of vegetables, fruits, whole grains, legumes, and plant-based proteins. Batch cook staple foods like beans, grains, and sauces to save time during the week. Incorporate diverse flavors, spices, and herbs to make your meals exciting and enjoyable.
My Personal Meal Plan and Schedule
Breakfast at 10 AM (Muesli and Oatmeal)
I mix everything in a large 2 liter pickle jar to simplify the process and either cook on the stovetop or pour boiling water over the mixture and let sit overnight.
In your large jar fill about half full with rolled oats then top up with flax seeds, pumpkin seeds, sunflower seeds, hazelnuts, brazil nuts, walnuts, hemp hearts, dried raisins and/or cranberries, turmeric, cinnamon, and a pinch of black pepper. Shake well.
When cooking on the stove top, I add a diced apple to the pot for sweetness. Place frozen berries in your bowl while cooking then pour the cooked oatmeal over the berries. Add extra virgin flax or algae oil for an extra shot of Omega-3s.
When overnight soaking, I pour boiling water over the mixture and soak in a covered glass tupperware dish. I add frozen berries and a splash of almond milk first thing in the morning and it’s ready for my 10 AM breakfast.
Lunch at 12-2 PM (Mixed Salads)
My mixed salads are definitely on the hearty side. I pressure cook a whole grain and legume with a diced sweet potato for the base. Place in the fridge and use as needed. Quinoa with lentils are my favorite but rice and black beans is another great combo. Use your imagination and try different whole grain – legume combinations.
On top of the whole grain and legume base add your greens ( I prefer to use tubs of organic mixed greens for ease and simplicity) then chop cabbage, endive, radish, radicchio, and tomatoes, and grate carrots and beets. Add a dressing of your choice (my favorite is extra virgin olive oil and balsamic vinegar with a capful of apple cider vinegar).
Supper at 7-8 PM (Curry Legume Stews)
As with the salad base, I use a combination of whole grains and legumes with sweet potato for my hearty stew base. Again my favorite is quinoa with lentils and black, kidney or pinto beans but use whatever combination you like.
Soak your legumes and grains for a few hours or overnight to start the sprouting process then rinse and add to your pot.
Start off by chopping your cabbage as this will allow the sulforaphane to activate while preparing everything else.
Add: onions, carrots, celery, cabbage, quinoa, lentils, black beans, tomatoes, sweet potatoes, potatoes, tofu, ginger, garlic, and hot peppers to taste. Season with smoked paprika, curry powder and black pepper. Cover with water and pressure cook for 45 minutes.
Managing Challenges and Considerations in Plant-Based Intermittent Fasting
Social Situations and Eating Out
While vegan options have expanded massively in the last few years, navigating social situations and eating out can pose challenges for those practicing plant-based intermittent fasting. Communicate your dietary preferences and fasting schedule with friends and family to ensure they understand and support your choices. When dining out, research menus in advance and look for plant-based options that align with your eating window. Choose restaurants that offer a variety of plant-based dishes or modify existing menu items to suit your needs. Choose dishes that include a balance of vegetables, whole grains, and plant-based protein sources.
Exercise and Physical Activity
Engaging in regular exercise and physical activity is an important aspect of a healthy lifestyle, and can and should be done while practicing plant-based intermittent fasting. I have vast amounts of energy and attribute that mainly to my whole food plant-based intermittent fasting diet. When done properly a whole food plant-based diet will increase your energy and vitality levels allowing you to excursive and play to your hearts content. Be sure to listen to your body’s cues and adjust your exercise intensity or fasting schedule as needed to maintain energy levels and overall well-being.
Pregnancy, Lactation, and Intermittent Fasting
During pregnancy and lactation, it’s important to prioritize nutrient intake and ensure optimal nourishment for both the mother and child. Intermittent fasting is generally not recommended during these stages due to increased nutritional requirements. Consult with a healthcare professional or registered dietitian who specializes in prenatal and postnatal nutrition for personalized guidance. They can help develop a well-balanced meal plan that supports both intermittent fasting and the nutritional needs of pregnancy or lactation.
Fasting and Chronic Health Conditions
Individuals with chronic health conditions, such as diabetes, cardiovascular disease, or metabolic disorders, should approach intermittent fasting with caution and under the guidance of a healthcare professional. It’s important to monitor blood sugar levels, blood pressure, and other relevant health markers during fasting periods. Adjustments to medication or fasting protocols may be necessary to ensure safety and optimal management of the condition. Work closely with a healthcare professional to create a personalized plan that aligns with your health goals and medical needs.
By implementing these strategies and approaches, you can optimize your plant-based intermittent fasting experience and reap the rewards of improved digestion, enhanced gut health, weight management, increased energy, and overall vitality. Embrace this journey as an opportunity to nourish your body, support your microbiome, and promote your long-term health and well-being. Remember, it’s a personal and transformative process, so be patient, stay committed, and celebrate the positive changes along the way.