FREE Intermittent Fasting DIET PLAN for Fat Loss OR Muscle Gain | BeerBiceps IF Diet

Detailed fasting diet plan :-

GROUND RULE : Stay hydrated throughout the day. Don't aim to drink a certain amount of water, just make sure your urine is clear most of the time.

Meal 0 (DURING FAST) : Black coffee, Green Tea, Black Tea (WITHOUT SUGAR)

MEAL 1 - Big bowl of fruit

MEAL 2 (2:00 PM) - Big serving of protein (Chicken, fish, eggs, egg whites, red meat) + Big serving of carbs (Roti, brown rice, oats, sweet potato) + OPTIONAL high fat ingredient (Nuts, egg yolk, ghee) + Veggies (Keep mixing it up) + OPTIONAL Dal

Meal 3 (4:30 PM) - Eggs + Toast/Carb source. OR Big serving of Upma/Oats/Soya chunks (for vegetarians)

Meal 4 (7:00 PM) - POST WORKOUT - Protein shake + Water + 2 Bananas. (If you don't use protein shakes - eggs, chicken, paneer, soya chunks, dal, sprouts)

Meal 5 (9:00 PM) - Same as lunch

Meal 6 (10:00 PM) - OPTIONAL (For those trying to gain weight) - Serving of nuts (Almonds, Cashews, Walnuts, Peanuts)

Finally coming out with today's detailed and free of cost Intermittent fasting diet plan, to help all of you with your fat loss or muscle building journey. This is my full day of intermittent fasting eating diet plan for fast fat loss. Fasting diets and intermittent fasting lifestyles can be a little challenging if you don't know how to go about it. Thats why i thought I'd come out with today's video. This IF diet plan will work for you irrespective of your goals - if you want to burn fat, keep your calories below maintenance/ if you want to put on muscle, eat slightly above maintenance. Intermittent fasting diet plan for fast fat loss in the form of a free diet chart.

Here's y full day of eating on intermittent fasting - Hope you guys like it!

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[BeerBiceps]

Hope you lovers love the video. Remember, the detailed WRITTEN diet plan is in the description box. Hit the thumbs up button & share this video if it helped you :)

Peace,
Ranu

[SK]

The whole of India was desperately waiting only for two things. Bahubali 2 and this IF diet plan video ☺️

[siddharthraychaudhuri]

Nice video! well made....just a piece of advice, soak the almonds for a few hours before eating. Soaking will remove the phytic acid from them, making them more easily absorbable.

[tarungeorge]

This is the only guy who i have seen drinking green tea in a beer mug😁

[tarunpreetkaur]

It's not about dieticians but educated individuals....💯💯💯

[sanillokhande]

Started Intermittent Fasting during Quarantine on 22nd April with 75kgs of Weight. After 10 days checked my weight it was 73 without any workout.The Goal is to reach 68kgs before the end of lockdown.

[prashant]

i love dark coffee without sugar... it has certain bitter and a bit sour nodes to it.. when you have to sit for 8 hours+ for studying... coffee helps concentration and alertness.... with nearly zero calories....

[zuleidarussodapaula]

I've watched a ton of these type of videos. And this is the first one that makes sense. Thank you.

[kashyapramchandani]

lost 6 kg in two months without gym only dieting

[adarshtiwari]

I really admire what you do. It's a job of humanity according to me. You have been a pretty great teacher. I only look forward to adapt this IF plan successfully to lose weight

[ghaeenussalam]

a little tip for all my health and fitness freak friends is that try out Mint tea, It has been shown that even the smell of mint tea when introduced to a person.. can lower the hunger of a person and help give the fullness signals from the stomach to the brain, so it helps you to suppress your cravings and maintain a caloric deficit easily ...
Much love from pakistan and keep up the good work bhaiya .... love your vids <3

[yohanwilson]

I'm the best at this i sleep at 10pm and wake up at 9pm

[nikhil_gogineni_]

Having heavy meal before the workout might cause in hernia if the abdominal walls are weak. Make sure you are not that full also!

[divyansh]

i am doing intermittent fasting from 13 April today is 27 I has been 2 weeks and I already lost 4.5 kg with a good workout.

I HAD A PERSONAL TRAINER TOO ..THEREFOR I GOT MY RESULT FASTER ..SO DONT LOSE HOPE IF U GET SLOW RESULTS
edit 1 -giving an update after 3 years sorry for that I completely forgot, in total, I lost 27 kg in 5 months but I was hitting gym very hard with IF, I was 18 back then it completely changed my body I went from XXXL to xl slim fit, , yeah.
then I went to college and gained all the weight back in the next two years cause of the messy lifestyle I left IF in college ( i should have continued ), i was eating a lot of junk food ...bake samosa daily ..
it's easy to lose weight and hard to maintain
IF is easy after a week or two u will get used to it and u will not get hungry
I used to eat an apple, egg whites, sprouts, boiled veggies ( hate it ), chia seed, paneer, oats, salad and desi rice and lentils sometimes ( no need to go for brown rice and bread of any kind )
I used an app called myfitnesspal ( u can use any app that u like there are plenty of them) to calculate calories and check on nutrients.
i will start it again after lockdown
BEST OF LUCK

[jerilee]

A big thanks to this guy, I have been following IF diet for 6 days and I just stuck to the basics. I was weighing 76.75 Kgs. Without any exercises, now I weigh 74.45 Kgs. I was not even very strict about the window for 3 of those 6 days. I fast from 10 PM to 2 PM. Couple of days I couldn't finish my dinner by 10 and it extended to 11, one of those days, it even went to 12.00 midnight. But I religiously follow the 2.00 PM deadline to break the fast however hungry I feel before that. I have lemon water first thing in the morning and 1 or 2 black coffees without sugar to keep me from feeling hungry. I follow a very normal diet only avoiding sugar and simple carbs like rice. I am wondering how much effective this will be if I follow this more seriously.

[devverma]

Trust me water and black coffee helps a lot when you feel hungry
Just a little tip for those who find it very difficult to do IF as it is a little difficult in the start
1. Try to control your hunger for as long as you can try ti divert your mind each time you feel hungry straight away drink 2 whole glasses of water this helps 99 percent of the times.
2. If you just can't tolerate dont go and eat anything its a thing called under 50 calorie intake in which if you take something below 50 calories your results will not hinder but remember this is for just some times haan...so the best option is radish yes guys radish i know it isn't tasty but very very less in calories....and in summers its cucumber
Hope it helps

[debarghabhadury]

Thats all you need for a day... One day. And then all of it starts again.
Egg price hike is a cause of Ranveer.
You son of an angel.

[tomriddle]

Started Intermittent Fasting from 14th November 2020

Weight-87 KG
Goal -70 KG

Will update after 3 months

[markdoherty]

I love your channel and this video is exactly what I needed to see! So motivated to plan out a diet plan! Keep up the amazing work

[brownbread]

This is not Intermittent Fasting! Its just a diet plan. Intermittent fasting is not a diet, it's a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. IF doesn’t change WHAT you eat..it changes WHEN you eat. The simplest way to do this is to have a meal at 11:30 am and then at 4:30 or by 5 pm. OR when you're really hungry. No snacking in between. You could have black coffee, green tea, water or black tea..and also apple cider vinegar in an empty stomach does wonders. I lost 4 kgs in 2 weeks. Now I lost all that just by eating what I love. I love my rice n fish curry! And i don't wanna sacrifice any of that for some stupid diet plan. 😂