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 ~ coachtheah@gmail.com
❤️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