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Day #19 "Learn how to Start Fasting"

Updated: 6 days ago

Coach❤️Theah 30 day Primal & Low Carb Challenge

#CoachTheah #Primal #KETO #Lowcarb #Fitness #Fasting

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