Have you ever heard of intermittent fasting? It’s a way of eating that has become really popular lately, and it’s not just for adults! Even if you’re in grade 7, you can learn about it and maybe even try it out with the help of your parents or guardians. In this article, we’ll explore what intermittent fasting is, how it works, and how you can create a simple meal plan that fits into your lifestyle.

What is Intermittent Fasting?

Intermittent fasting (IF) is not a diet but rather a pattern of eating. It’s about when you eat, not what you eat. The idea is to cycle between periods of eating and fasting. During the fasting periods, you don’t eat anything or you eat very little. This might sound a bit strange at first, but many people find that it helps them feel more energetic, focused, and even healthier.

There are several different ways to do intermittent fasting, but here are three of the most popular methods:

1. 16/8 Method: This is one of the most common methods. You fast for 16 hours each day and eat all your meals within an 8-hour window. For example, you might eat between 12 PM and 8 PM and fast from 8 PM to 12 PM the next day.
2. 5:2 Diet: With this method, you eat normally for five days of the week and then eat a reduced amount of calories (about 500-600 calories) on the other two days.
3. Eat-Stop-Eat: This involves fasting for a full 24 hours once or twice a week. For example, you might eat dinner one day and then not eat again until dinner the next day.

Why Do People Do Intermittent Fasting?

There are several reasons why people choose to try intermittent fasting. Here are a few:

1. Weight Loss: Many people use intermittent fasting as a way to lose weight. By eating fewer meals, you naturally consume fewer calories. Plus, fasting can boost your metabolism, which helps you burn more calories.
2. Improved Health: Some studies suggest that intermittent fasting can improve your health in various ways. It may reduce the risk of heart disease, lower blood sugar levels, and decrease inflammation.
3. Simplicity: Unlike other diets that require you to count calories or measure portions, intermittent fasting is simple. You just need to follow the fasting and eating schedule.
4. Mental Clarity: Some people find that fasting helps them think more clearly and focus better. This might be because fasting can increase the production of a protein called brain-derived neurotrophic factor (BDNF), which is important for learning and memory.

Is Intermittent Fasting Safe for Kids?

Before we dive into a meal plan, it’s important to talk about whether intermittent fasting is safe for kids. While some adults and teenagers may benefit from intermittent fasting, it’s not recommended for children unless a doctor says it’s okay. Children need a lot of nutrients to grow and develop properly, and fasting could interfere with that.

If you’re interested in trying intermittent fasting, it’s crucial to talk to your parents or guardians and consult with a doctor or a dietitian. They can help you determine if it’s safe for you and guide you on how to do it in a healthy way.

A Simple Intermittent Fasting Meal Plan for Kids

If your doctor gives you the green light to try intermittent fasting, here’s a simple meal plan that follows the 16/8 method. Remember, this is just an example, and you should adjust it based on your needs and preferences.

Fasting Period: 8 PM to 12 PM the next day

During the fasting period, you can drink water, herbal tea, or black coffee (if you’re allowed to have coffee). It’s important to stay hydrated.

Eating Window: 12 PM to 8 PM

12 PM – Lunch

• Grilled Chicken Salad: Start with a bed of mixed greens, add some grilled chicken breast, cherry tomatoes, cucumbers, and a sprinkle of feta cheese. Drizzle with olive oil and lemon juice for dressing.
• Whole Grain Roll: Enjoy a small whole grain roll or a slice of whole grain bread on the side.
• Fruit: Finish with a piece of fruit, like an apple or a pear.

3 PM – Snack

• Greek Yogurt: Have a small bowl of Greek yogurt with a handful of berries and a sprinkle of granola.
• Nuts: A small handful of almonds or walnuts can provide healthy fats and protein.

6 PM – Dinner

• Baked Salmon: Serve a piece of baked salmon with a side of quinoa and steamed broccoli.
• Sweet Potato: Add a baked sweet potato for some extra fiber and vitamins.
• Salad: Include a simple green salad with a light vinaigrette dressing.

8 PM – Snack (if needed)

• Fruit Smoothie: If you’re still hungry, have a small fruit smoothie made with yogurt, a banana, and a handful of spinach.
• Dark Chocolate: A small piece of dark chocolate (70% cocoa or higher) can satisfy a sweet tooth without adding too many calories.

Tips for Success

1. Stay Hydrated: Drink plenty of water throughout the day, especially during the fasting period.
2. Listen to Your Body: If you feel weak, dizzy, or overly hungry, it’s important to eat something. Intermittent fasting should not make you feel unwell.
3. Choose Nutrient-Dense Foods: During your eating window, focus on foods that are rich in nutrients, like fruits, vegetables, lean proteins, and whole grains.
4. Be Consistent: Try to stick to your eating and fasting schedule as much as possible. Consistency is key to seeing benefits.
5. Consult a Professional: Always talk to a doctor or dietitian before starting any new eating plan, especially if you have any health concerns.

full 7 day mealplan here

Conclusion

Intermittent fasting can be a simple and effective way to improve your health and well-being. However, it’s important to approach it with caution and make sure it’s safe for you. With the right guidance and a balanced meal plan, you can give it a try and see if it works for you. Remember, everyone is different, and what works for one person might not work for another. So, listen to your body and make the best choices for your health.