FastingCHEATCODE

✴️Today’s CHEATCODE: Join the 7 Day OMAD Challenge!

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🍽The One Meal A Day (OMAD) diet is a type of intermittent fasting within a 1-4h eating window.✴️So you fast for the other 20-23 hours of the day.

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🍽What to eat on the OMAD diet:

The OMAD diet does not restrict the types of food or how many calories you can eat during that 1-4h eating window.✴️However, you should aim to consume the recommended amount of calories for you (at a calorie deficit for weight loss).

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🍽It’s important to maintain proper hydration when on the OMAD diet (1 gallon of water a day at least).✴️Only water, coffee, tea and other zero calorie drinks while fasting.  It’s also recommended that you eat your meal at the same time every day to ensure a consistent 20-23-hour fasting period. 

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🍽Example: (1300 cal meal plan link in bio)

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🍽Morning OMAD:

✴️680 Calories: 1 cup of oatmeal, 1 cup milk, 1 cup fresh, sliced strawberries, ¼ cup walnuts

✴️685 Calories: 3-egg omelet, ¼ cup shredded cheddar cheese, 1 cup spinach, one avocado

🍽Evening OMAD:

✴️880 Calories: 300 grams of boneless, skinless chicken breast, 1 cup of quinoa, 2 cups of broccoli sautéed with 2 tbsp of olive oil

✴️350 Calories: Kale salad with butternut squash, edamame, and fuji apple slices

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🍽Benefits of OMAD:

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✴️Clinicians experienced in prescribing intermittent fasting and low-carb nutrition frequently use OMAD as a tool to help with weight loss stalls to kick-start weight loss.

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✴️Many who eat an OMAD pattern do so for the ease of preparing food and eating just once each day. This can be especially helpful for those who have hectic and busy schedules.

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✴️Studies showed that OMAD can promote weight loss and metabolic health.

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✴️Ofcourse be sure to have enough calories and protein and stick to low carb/low fat meals.

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✴️Need a plan or a coach click link https://fastingcheatcode.contactin.bio/

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✴️Today’s CHEATCODE: Fasting myths debunked by science!

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❌Skipping breakfast makes you fat

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✅Studies show Breakfast is not essential for your health and there is no difference in weight loss in people who eat breakfast and those who skip it.

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❌Eating frequently boosts your metabolism

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✅Studies show, eating smaller meals more often does not increase your metabolism.

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❌Eating frequently helps reduce hunger

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✅studies show that smaller, more frequent meals increase hunger.

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❌Frequent meals can help you lose weight

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✅There’s no evidence that changing your meal frequency helps you lose weight.

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❌Your brain needs a regular supply of dietary glucose

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✅Your body can produce glucose on its own to fuel your brain, meaning that you don’t need a constant dietary glucose intake.
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❌Eating often is good for your health

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✅Studies show, fasting from time to time has major health benefits.

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❌Fasting puts your body in starvation mode

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✅Studies show Short-term fasting does not put your body into starvation mode. Instead, your metabolism increases during fasts of up to 48 hours.

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❌Intermittent fasting makes you lose muscle

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✅There’s no evidence that fasting causes more muscle loss than conventional calorie restriction. In fact, studies demonstrate that intermittent fasting may help you maintain muscle mass while dieting.

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❌Intermittent fasting is bad for your health

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✅Studies show short-term fasting has powerful benefits for your body and brain.

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❌Intermittent fasting makes you overeat

✅no evidence suggests intermittent fasting promotes weight gain.

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✴️Don’t buy into outdated misinformation. Listen to the scientific studies.

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✴️Need a plan or a coach click link https://fastingcheatcode.contactin.bio/

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💪🏻Today’s CHEATCODE: Don’t skip arm day

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💪🏻Lose arm fat by losing body fat with fasting and a better diet.

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💪🏻The easy answer to how to lose arm fat is to get rid of excess fat on your body.

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💪🏻The biggest issue most people face in terms of the appearance of their arms isn’t a lack of muscle definition, it’s excess fat.

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💪🏻So if you want to learn how to lose arm fat without gaining muscle, the answer lies within losing overall body fat.

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💪🏻This means that fasting and what you’re eating is as crucial for fixing the arm fat problem as the amount you’re exercising.

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💪🏻Fortunately, when you lose fat, it disappears all over your body, so fasting and a healthy diet can help you ditch those batwings for good.

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💪🏻You cannot spot train your fat away. Everyone holds onto fat differently. But you can do arm-focused exercises that will tone those arms in no time.

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1️⃣Bulk up your protein intake to increase muscle synthesis.

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2️⃣Tone your arms with bicep curls.

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3️⃣Define your triceps with dips and presses.

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4️⃣Make lat pulldowns and pushups part of your routine.

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5️⃣Incorporate more cardio into your exercise routine.

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6️⃣Increase your reps.

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✴️Ready for lean, toned arms? Drop a 💪🏻 below

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✴️Need a coach or a plan click link https://fastingcheatcode.contactin.bio/

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😭Today’s CHEATCODE:

Self-love!

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1️⃣Stop comparing yourself to others

❤️focus on yourself and your journey. The shift of energy, alone, will help you feel free.

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2️⃣Don’t worry about others’ opinions

❤️You can’t make everyone happy, so this is a waste of time and will only slow you down on your journey to being the best you.

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3️⃣Allow yourself to make mistakes

❤️Cut yourself some slack! Make mistakes so you can learn and grow from them. 

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4️⃣Remember your value doesn’t lie in how your body looks

❤️You are valuable because you are you, not because of your body.

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5️⃣Don’t be afraid to let go of toxic people

❤️Remember: Protect your energy. It’s not rude or wrong to remove yourself from situations or the company of people who are draining you.

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6️⃣Process your fears

❤️Don’t reject your fears — understand them.

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7️⃣Trust yourself to make good decisions for yourself

❤️Remember that your feelings are valid. You know yourself better than anyone else

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8️⃣Take every opportunity life presents or create your own

❤️seize the moment because it may never come back.

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9️⃣Put yourself first

❤️Find the time to decompress, find what helps you decompress and dedicate time to this.

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🔟Feel pain and joy as fully as you can

❤️pain and joy are emotions that will help you understand yourself and ultimately realize that you are not your feelings.

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1️⃣1️⃣Exercise boldness in public

❤️Get into the habit of speaking your mind. 

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1️⃣2️⃣See beauty in the simple things

❤️Gratitude not only gives you perspective, it’s essential to help you find joy.

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1️⃣3️⃣Be kind to yourself

❤️Speak kindly to yourself. Celebrate yourself. You’ve come so far and grown so much. Don’t forget to celebrate yourself

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Which one of these self-love tips will you try today?❤️

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✴️Need a plan or Coach click link https://fastingcheatcode.contactin.bio/

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💪🏻Today’s CHEATCODE: Get active and lose weight!

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💪🏻An active lifestyle and exercise routine, along with fasting and eating healthy foods, is the best way to lose weight.

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💪🏻The Weight-loss Formula:

Calories used in exercise > calories eaten = weight loss.

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💪🏻This means that to lose weight, the number of calories you burn by fasting, daily living and exercising needs to be greater than the number of calories from the foods you eat and drink.

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💪🏻Even if you fast and work out a lot, if you eat more calories than you burn, you will gain weight.

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💪🏻Even if you don’t change the amount of calories in your diet, but you do add activity to your daily life, you’ll lose weight or gain less weight.

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💪🏻Benefits of Weight Loss:

Improved sleep, self-esteem, increased bone and muscle strength and a lower risk for heart disease and type 2 diabetes.

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💪🏻Getting Started:

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💪🏻You do not need to join a gym to get exercise. Taking a slow 10-minute walk twice a week is a good start.

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💪🏻You can also try joining a dance, yoga, or baseball.

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💪🏻The most important thing is that you do exercises that you enjoy.

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💪🏻Build Physical Activity into Your Regular Routine:

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💪🏻Simple lifestyle changes can make a big difference over time.

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💪🏻At work try taking the stairs

💪🏻When running errands try parking far away

💪🏻At home try vacuuming

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💪🏻Reduce Your Screen Time:

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💪🏻Decreasing your sedentary behaviors can help you lose weight.

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💪🏻Find activities to replace TV watching.

💪🏻Work out while you watch TV.

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💪🏻How Much Exercise do you Need?

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💪🏻Aim to exercise about 2.5 hours a week or more.

💪🏻Depending on your schedule, you could exercise 30 minutes 5 days a week or 45 -60 minutes 3 days a week.

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What do you do to get active⁉️👇🏻

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✴️Need a plan or Coach click link https://fastingcheatcode.contactin.bio/

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#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #lchf #healthylifestyle #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #omad #ketoweightloss #if #ketotransformation #ketorecipes #healthy #ketofood #ketoaf #ketocommunity #ketomeals #ketofam #weightlosstransformation

🍽Today’s CHEATCODE: Myth: Fasting slows metabolism.

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🍽Fact check: Short-Term Fasts Boost Metabolism by up to 14%

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🍽Intermittent fasting is a powerful weight loss tool. It can also improve your metabolism and metabolic health.

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🍽Many people believe that skipping meals will cause your body to adapt by lowering its metabolic rate to save energy. 

It’s well established that VERY long periods without food can cause a drop in metabolism.

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🍽However, studies have shown that fasting for short periods can actually increase your metabolism, not slow it down‼️

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🍽Studies found that just a 3-day fast actually increases metabolism by an impressive 14%

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🍽This increase is due to the rise in the hormone norepinephrine, which promotes fat burning.

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🍽Given the short-term effects of fasting on hormones, it’s possible that intermittent fasting may also reduce the drop in metabolic rate caused by long-term calorie restriction.

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🍽Intermittent Fasting Helps You Hold on to Muscle Mass.

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🍽Muscle is metabolically active tissue that helps keep your metabolic rate high. This helps you burn more calories, even at rest.

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🍽intermittent fasting has several important weight loss advantages over diets based on continuous calorie restriction, and affects metabolism less.

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🍽At the end of the day, intermittent fasting can be a highly effective weight loss tool for many people.

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🍽Fasting is a simple tool that helps prevent overeating calories, don’t overthink it‼️

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Stay up to date on new research, not out-dated myths and do what works for you. Fasting isn’t bad for your health but obesity is✅

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✴️Need a plan or a coach click link https://fastingcheatcode.contactin.bio/

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🥤Today’s CHEATCODE: green smoothies!

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🥤Who has tried the green smoothie fast?

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🥤Green Smoothie Fast: Drink green smoothies (and one healthy meal) during your (8 hour) eating window

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🥤Green Smoothie Benefits:

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1️⃣Natural Weight Loss:

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🥤replacing a meal each day with a green smoothie lowers overall calorie intake, while increasing fruit, vegetable, and fiber intake.

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🥤green smoothies help reset your taste buds so that you want to eat healthy, and you actually start craving healthy foods.

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2️⃣Boost Fruit & Vegetable Intake (Particularly Greens)

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🥤The American Cancer Society recommends that we eat 5-9 servings of fruits and vegetables each day to prevent cancer and other diseases.

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🥤Green smoothies are a quick and convenient way to get your vegetables and dark, leafy greens without tasting them.

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🥤The average green smoothie contains 3-5 servings (or more) of fruits and vegetables.

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3️⃣Increased Energy

4️⃣Boosts Nutrition

5️⃣Strengthens Immune System

6️⃣Excellent Source Of Minerals For Healthy Bones

7️⃣Excellent Source of Antioxidants

8️⃣May Help Lower High Cholesterol

9️⃣May Help Lower High Blood Pressure

🔟Improves Mental Clarity and Focus

1️⃣1️⃣Supports Colon and Gut Health

1️⃣2️⃣Promotes Clear, Radiant Skin and Strong Hair & Nails

1️⃣3️⃣Reduces and Combats Cravings

1️⃣4️⃣Anti-Inflammatory

1️⃣5️⃣Green Smoothies May Help Prevent Chronic Diseases, or Even Provide Therapeutic Benefits
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Try a green smoothie today and let me know what you think. My fave green smoothie recipe is spinach with banana, strawberries and blueberries☺️

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✴️Need a coach or a plan click link https://fastingcheatcode.contactin.bio/

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Full video here: https://youtu.be/SI-8-PujiPA

💪🏻Obesity is becoming an increasing problem. So, it’s no wonder that so many people are looking for a better way to lose weight.

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💪🏻Traditional diets that restrict calories often fail to work for many people. It’s difficult to follow this type of diet in the long-term. This often leads to yo-yo dieting – an endless cycle of weight loss and gain.

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💪🏻Intermittent fasting is one such diet. More of a lifestyle change than an eating plan, it is different from regular diets.

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💪🏻some say it makes them more productive and focused. As a result, they can become more successful in the workplace. There have been recent stories in the media of CEOs who claim their success is all down to intermittent fasting.

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💪🏻It has been said to improve blood sugar levels and immunity. It may boost brain function, decrease inflammation and repair cells in the body too.

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💪🏻In my ebook, the Complete Guide to Intermittent Fasting, we’ll take a closer look at why intermittent fasting works to promote weight loss. We’ll examine the benefits of this lifestyle change and we’ll show you how to get started with this diet protocol.

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✴️Get the ebook for $7! Link https://fastingcheatcode.square.site/product/fasting-for-weight-loss-complete-guide/7?cs=true

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🥗Today’s CHEATCODE: Fix your weight loss plateau!

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🥗Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose weight.

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🥗What causes a weight-loss plateau?

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🥗During the first few weeks of losing weight, a rapid drop is normal.

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🥗Because when you cut calories, the body gets needed energy by releasing its stores of glycogen, resulting in weight loss that’s mostly water weight.

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🥗Also as you lose weight, you lose some muscle along with fat, so your metabolism declines and you burn fewer calories.

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🥗To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Here’s how!:

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1️⃣Reassess your habits. Look back at your food and activity records.

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2️⃣Cut more calories. 

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3️⃣Rev up your workout. exercise more than 30 mins daily or increase the intensity of exercise to burn more calories.

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4️⃣Pack more activity into your day. Increase your general physical activity throughout the day to help you burn more calories.

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🥗Congrats, you’ve already improved your health!

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🥗Don’t give up and revert to your old habits and regain the weight.

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🥗Celebrate your success and continue your efforts to maintain your weight loss!

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✴️Book coaching now & get the free plan—click link https://amzn.to/3qIYi7n

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Full video here: https://youtu.be/Tmnd69LoOR0

🔥Today’s Lesson: 10 Easy Ways to Boost Your Metabolism (Backed by Science)

🔥Metabolism is a term that describes all the chemical reactions in your body.

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🔥The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. Having a high metabolism can also give you energy and make you feel better.

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🔥Here are 10 easy ways to increase your metabolism:

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1️⃣Eat Plenty of Protein at Every Meal

2️⃣Drink More Cold Water

3️⃣High-Intensity Workout

4️⃣Lift Heavy Things

5️⃣Stand up More

6️⃣Drink Green Tea or Oolong Tea

7️⃣Eat Spicy Foods

8️⃣Get a Good Night’s Sleep

9️⃣Drink Coffee

🔟Replace Cooking Fats with Coconut Oil

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✴️Need a plan or a coach click link https://fastingcheatcode.contactin.bio/

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#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #lchf #healthylifestyle #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #omad #ketoweightloss #if #ketotransformation #ketorecipes #healthy #ketofood #ketoaf #ketocommunity #ketomeals #ketofam #weightlosstransformation