Coach❤️Theah 30 day Challenge - going low carb, primal, learning to about Protein Days and how to fast. We are down to the last 5 days of the challenge and I want you to learn how to fast for a day.
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... Monday will be a fasting day?
Option # 1: Alternate day fasting – Eat on Sunday - Skip Monday
❤ Liquids allowed: Coffee, Tea
❤ Modified: you can have bone broth, Jell-o
Option #2 - 24 hours fast – don’t eat for 24 hours (Time restricted eating)
❤ Clock your stop eating time on Sunday and wait 24 hours to eat on Monday
❤ Liquids allowed: Coffee, Tea
❤ Modified: you can have bone broth, Jell-o
❤️Other "modified fasts" choices if you are a beginner...
❤ 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%
❤️Where are we on our fasting journey?
✅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)
✅ 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
If you have followed my 30 day plan ~We are at Stage IV 🙌
🆕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:
✅ Pick which fasting option for tomorrow & write down when you start your fast
✅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
❤️https://www.coachtheah.com/post/supplements-what-i-recommend-for-everyone
What to avoid
❌ Artificial Sweeteners
❌ Foods that require you to chew
❌ Gummy multivitamins
❌ BCAAs
❌ 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. ❤️
