A Simple Guide to Intermittent Fasting (includes one day RAW VEGAN meal plan)

What is 16/8 Intermittent Fasting?

Intermittent fasting is a pattern of eating that alternates between periods of fasting and non-fasting.

What are the benefits?

Studies suggest that intermittent fasting can support healthy weight loss, improve insulin sensitivity, reduce inflammation and oxidative stress, and promote healthy brain function. Intermittent fasting is also thought to promote a cellular repair process called autophagy, which may protect against disease and assist in a healthier stronger more resilient immune system.

How can I Intermittent Fast?

There are many different ways to do intermittent fasting, but the simplest method that I recommend involves restricting food intake to 2-3 healthy meals spread over an eight-hour feeding period each day (e.g. between 12pm and 8pm).

During the other 16 hours fasting period, infused water, herbal teas, coconut oil and organic bone broth or vegan broths can be consumed.

What should I eat?

During the feeding period, there’s no need to purposely restrict calories or to binge or overeat. It is also important to remember that every time we eat is an opportunity to nourish the body and mind.

Eliminate Inflammatory foods such as sugar, dairy, refined carbohydrates, gluten, sodas, alcohol and any processed or packaged Foods.

Focus on high-quality whole foods, organic meats and poultry, Wild fish, bone or vegan broths, organ meats, eggs, starchy and non-starchy vegetables, fermented vegetables, low or moderate glycemic fruits, nuts and seeds, good quality fats, sea or Himalayan salt, superfoods, herbs and spices.

How many days should I Intermittent Fast per week?

Start with one or two days per week initially. Some people might discover that intermittent fasting is very easy and might wish to do it more days or all the days. There’s no right or wrong way to do this. Each person can experiment to see what works best.

If your body responds well to Intermittent Fasting, you might wish to incorporate an extended (forty-hour) fast once or twice a month.

Are there places that offer specialised Intermittent Fasting Retreats?

Amity Wellness Phuket offer specialized and very unique Raw vegan Intermittent Fasting retreats that are combined with other powerful detox protocols and healing modalities such as colon cleansing and Inflammation Pod Therapy. For more information visit: www.amitywellness.com

Try this simple day of Raw Vegan Intermittent Fasting at home…………..

If you wish to take your intermittent fasting to a whole new level, you can try eating only raw vegan foods during your feeding period and substitute one meal for a delicious green smoothie. Here is a sample day to get you started:

12:00 hrs (noon) – 20:00 hrs (8pm) – Feeding Period
20:00 hrs (8pm) – 12:00 hrs (noon) – Fasting Period

12:00 hrs (noon) – Chia Seed Pudding (prepare night before)


Combine together and allow to sit overnight in fridge:

  • 3tbsp chia seeds
  • 1 cup of unsweetened almond milk
  • 1 tbsp coconut syrup or a few drops of natural stevia
  • 1 tsp cinnamon

Add topping:

  • 1/2 cup fresh or frozen organic berries (raspberries, blueberries or strawberries)
  • flaxseeds
  • walnuts
  • dash of cinnamon

15:00 hrs (3pm) – Green Smoothie:


Blend together:

  • 1 large ripe banana (peeled and frozen)
  • 1 cup of frozen organic blueberries
, 2 cups of organic baby spinach
  • 1 cup of water
  • 1 tsp of finely grated ginger
  • 1 tsp coconut oil, dash of lemon juice

18:00 hrs (6pm) – Zucchini Noodles with Almond Basil Pesto Dressing

zucchini-noodlesBlend together for the Pesto:

  • 3 cups of organic basil leaves
  • 1/4 cup of Almonds
  • 1/4 cup of pumpkin seeds
  • zest and juice of one large lemon
  • 1/4 cup extra virgin olive oil
  • sea salt and freshly ground pepper to taste

For the Noodles:

  • 4 large organic zucchinis (washed, dried and spiralised)
  • 1 cup of organic cherry tomatoes, washed and sliced in half
  • 1/4 cup of pumpkin seeds (you can toast these for added crunch)
  • a few basil leaves to garnish

Is Intermittent Fasting recommended for everyone?

Intermittent Fasting Protocols should be used sensibly and are not generally recommended for pregnant women, children, people with eating disorders, and people with adrenal fatigue. Athletes can still Intermittent Fast but can easily modify the protocol to incorporate more protein during the feeding period or by adding organic bone broth during the fasting period.

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