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Day #19 "Learn how to Start Fasting"

Coach❤️Theah 30 day Primal & Low Carb Challenge

Fasting definition “To abstain from”.... you can fast from food, alcohol, chewing gum, exercising, running etc...

❤️What are the health benefits

❤ Reduces Hunger ❤ Boosts Weight Loss ❤ Suppresses inflammation

❤ Improves mood ❤ Improves Focus ❤ Repairs slow metabolism

❤ Help with diabetes ❤ Improves Cholesterol ❤ Increases testosterone

❤ Regrows brain cells ❤ Lower blood pressure ❤ Strengthens your immune system

❤ Fights off cancer cells

This is why I started fasting and you should consider it too....

It's Free

Saves you money (think if you give up eating out 1 meal per day

Anyone can extend their fast (think you start fasting when you sleep, if you are getting 8-9 hours of sleep, you are fasting for 8-9 hours already


❤️So... What are the different types of fasting?

❤ Meal skipping – this is random fasting

❤ Intermittent fasting – this is more time restricted eating.

❤ Alternate day fasting – on ADF days - You eat Monday, don't eat Tuesday

❤ 24 hours fast – don’t eat for a 1 day (this could be 1 PM to 1PM the next day)

❤ Twice a week method (5:2 method) - you eat 5 days and fast 2 days per week

❤ 24 hours fast – don’t eat for a 1 day (this could be 1 PM to 1PM the next day)

❤ 36 hours fast or longer fasts

❤️There are also "modified fasts" like these...

❤ Alternate day fasting – on ADF days you max your calories to 500-700 calories

❤ Protein Sparing Modified Fast - this is when you eat high protein, little fat & carbs (I prefer this modified fast because it helps you maintain muscle mass)

❤ Fat Fast - this is when you consume fat only during your fast

❤ Twice a week method (5:2 method) - 2 days per week you drop calories to 25%

There are more but, these are the most common, if you are curious about one, email me and I will help you ~


❤️How do you start fasting?

✅Stage I: Follow a 7-day detox off sugar, refined carbs and transition your body to being fat adapted following my 21 day plan

✅ Stage II: Stop snacking – Eat 2- 3 meals a day, reduce refined carbohydrates, sugars and starches and add more fat to your meals – your eating window should be 16:8 (fasting for 16 hours, including sleeping time, eating for 8 hours)

If you have been following my 30 day plan ~ you should be going into Stage III or even Stage IV

🆕Stage III: Skip breakfast or skip dinner (whichever you prefer) This will start to stretch you eating window to 18:6. This should feel very comfortable

🆕Stage IV: Reduce your eating window. A 20:4 intermittent fasting plan is ideal for fast weight loss. This gives your body 20 hours of fasting. With this plan, you’re eating window could be 10-2 pm, 12-4 pm, 1-5 pm, 2-6 pm, etc...


Today's Activity:

No Snacking & Skip a meal today

✅Track you macros

✅Go for a walk ✅Get some Sunshine

✅Go to bed on time ✅3 Micro workouts

✅Do something you love ❤️ and share a post #happyday


Today's Workout: Walking / Micro Workout

❤️ Walk for 30 minutes today (morning, lunch, evening) it's the weekend

❤️ Aim for 10K steps per day 3-4 days per week

❤️ Strength Training or 3 Micro Workouts (optional)

Coach❤️Theah Daily Tips:

❤️ What to drink during your fast: Water... hot or cold

❤️Coffee, Tea, Water, Lemon water, Electrolytes, carbonated water

❤️ Stevia & Monk Fruit

❤️ These items will break your fast from an autophagy perspective but, not from a weight-loss/fat burning prospective

❤️ Bone Broth

❤️ Heavy Cream or other fat in your coffee or tea

if you IF (Intermittent fast) and skip breakfast, your first meal should still be focused on lean protein.

❤️ Bone Broth, Turkey, Chicken Breast, Eggs, Egg Whites️ (60-90 minutes later have some lower glycemic carbs)

Supplements during your fast:

❤️Electrolytes ❤️Creatine (2 G)

❤️Glutamine ❤️Tyrosine

All other supplements should be taken during your eating window or at bed



What to avoid

❌ Artificial Sweeteners

❌ Foods that require you to chew

❌ Gummy multivitamins


❌ Protein Powder

❌Supplements that contain cane sugar, fruit juice concentrate, pectin, maltodextrin,


❤️DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️

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