FastingCHEATCODE

💥Today’s CHEATCODE: Fix Fasting Mistakes!

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🙅🏼‍♀️Not fasting long enough! you need to fast for atleast 12+ hours a day until you meet your weight loss goal (see previous post).

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⏰Choosing the wrong fasting window! Choose a window that works best and is most convenient for you so you are better able to stick to it and feel less restricted.

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♻️Not fasting consistently! Fast for 30 days days consistently. It takes time to build the habit and for your body to make the necessary chemical adjustments.

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Fasting then eating bad! You may get the detox benefits but you’re not going to lose weight. You have to eat healthy to maximize fasting results.

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🤔You lose weight while fasting because of fat burning and calorie deficit. If you binge eat junk food after fasting you put all that fat back and cancel out that calorie deficit.

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🥤Ingesting calories while fasting! The point of fasting is to let your body burned stored fat. But your body will always preferentially burn off newly ingested calories first. When you ingest calories the fasting process stops, you process those calories, than the fasting process starts over.

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☕️Stick to zero calorie fluids while fasting like zero Gatorade, black coffee and green tea. Plus caffeine cuts appetite and they won’t stop your fast.

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💦Not drinking water while fasting!You are going to get very dehydrated and feel the affects of that (headaches, dizziness, irritability). Also you won’t get the detox and appetite suppression benefits of drinking water.

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❓What did I miss? Have you made any of these mistakes?

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🆕Need a Fasting Coach CLICK BOOK NOW!

💥Today’s CHEATCODE: One Meal a Day Diet (OMAD) for simplicity!

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📛OMAD was my go-to fast when I lost the 80lbs, because it was simple and best suited my hectic schedule in medical school.

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*️⃣With OMAD you eat one meal per day, consisting of whatever you want (I stuck to vegetables and protein), usually at your regular dinnertime. 

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⏰With OMAD you’re fasting for about 23 hours (including the time you spend sleeping) and eat during a 1-hour window.

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✳️Benefits of OMAD:

1️⃣Increased focus and productivity! OMAD eliminates the sluggishness you feel you get while digesting.

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2️⃣Weight loss! you’re not taking in as many calories as you would if were eating all day long.

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3️⃣Diet freedom! Forget logging calories or meal prep.

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4️⃣OMAD is the fun! Yes you can eat what you want! (strive to make your one meal balanced and nutritious for the overall health).

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5️⃣Discipline is a muscle and OMAD strengthens it!

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*️⃣Eat the required amount of calories during your eating window at 25% calorie deficit for weight loss. 👩🏽‍⚕️Consult your doctor before drastically changing your diet.

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🦞If you want to eat whatever you want OMAD is for you.

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❓Who has tried OMAD?

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🆕Need a Fasting Coach CLICK BOOK NOW!

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💥Today’s CHEATCODE: Less meat more fish!

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🐟A pescatarian is someone who adds fish/seafood to a vegetarian diet.

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🥦It’s a plant-based diet of whole grains, nuts, legumes, produce and healthy fats, with seafood as a main protein source. 

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🥬It’s possible to eat a meat-free diet that’s full of processed starches, junk food and fish sticks, so choose healthier options based on fresh Whole Foods. 🦞Ofcourse mind your intake and serving size some seafoods are higher in cholesterol.

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💕There are many proven health benefits to plant-based diets, including a lower risk of obesity, heart disease and diabetes. ❤️Also, seafood is packed with omega-3s and protein and several other nutrients.

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👩🏼‍⚕️Studies show Women who are pescatarians gained 2.5 fewer pounds each year than women who ate meat. So eat fish instead and lose weight!

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🦀Seafood allows more healthy options for vegetarians when eating out at restaurants instead of the not-so-healthy cheesy pasta.

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🐖According to the United Nations, raising livestock contributes to 15% of all human-made carbon emissions🌎but producing fish and seafood has a lower carbon footprint.

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🐔Ethical reasons for limiting meat intake include opposing animal slaughter, inhumane factory practices, poor labor conditions and humanitarian reasons.

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💪🏻Trying to lose weight? Struggling to go meatless? Have seafood instead of meat as a healthy alternative.

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❓What’s your favorite seafood? I love lobster, conch, fish and crab legs 🤤

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✳️Need a Fasting Coach? CLICK BOOK NOW!

💥Today’s CHEACODE: kill cravings with fruit!

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🍩During a sugar craving you feel a strong urge to eat something sweet or 🍗fatty and find it difficult to control yourself around food. This can lead to binge eating and weight gain!

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🍉Fruits are my go to for my sugar cravings. They are sweet, healthy and delicious! I especially love watermelon, grapes, strawberries and mango.

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⚠️If you are on a keto diet you may want to check the carb content first (raspberry, blackberry, dates, prunes and strawberries are low carb!).

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🥭Fruit is naturally sweet and if you’re also hungry, add some yogurt or nuts to to make it a more satisfying snack.

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🍇Berries are a great choice for sugar cravings linked to habit. I crave sweet foods when I’m watching TV! Instead of chips I crunch on strawberries.

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🍓Berries are rich in antioxidant and anti-inflammatory properties so they reduce risk factors for heart disease and diabetes.

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🥤Blend em together! Smoothies are great if you’re craving something sweet and need a quick filling snack.

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❓What do you crave when hungry or bored?

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🆓Need a Fasting Coach to hold you accountable and help with diet? CLICK BOOK NOW!

💥Today’s CHEATCODE: Food Addiction! 

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🤤This is an addiction to junk food and controversially comparable to drug addiction.

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🍭Processed junk foods have a powerful effect on the reward centers of the brain. These effects are caused by brain neurotransmitters like dopamine.

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🍗The most problematic foods include typical junk foods like candy, sugary soda, and high fat fried foods.

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🧬Food addiction is not caused by a lack of willpower but due to a dopamine signal that affects the biochemistry of the brain.

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🍕The main symptoms of food addiction include craving and binging on unhealthy foods without being hungry and an inability to resist the urge to eat these foods.

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🍟Food addiction increases the risk of obesity, type 2 diabetes and low self-esteem.

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🍔To overcome food addiction you need to eliminate certain foods.

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🤓First write down the pros and cons to help make the decision.

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💕Pros: losing weight, looking better, living longer, having more energy, and feeling better every day.

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🤷🏼‍♀️Cons: not being able to eat ice cream with family, no cookies during the holiday season, and having to explain food choices.

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📝Make a list of trigger foods, eliminate them, avoid them and know what you are going to instead. 🍎Like sweet fruits instead of candy, crunchy veggies instead of chips.

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💗Try something new! There are so many tasty foods out there that are better for you.

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❤️Substitute an unhealthy addiction with a healthy obsession. I went from drinking alcohol to jogging!😁

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🥓What are your favorite junk foods? What can you start to eat instead? 🏃‍♀️What can you do when bored instead of eatting?

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❓Have you tried fasting for weight loss? Fasting teaches discipline!

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🆕If you need a Fasting Coach BOOK NOW!

💥Today’s CHEATCODE: Mindful vs Mindless Eating!

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🙏🏻Slow down—eat for fuel and you will naturally eat less and more healthy.

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🙇🏼‍♀️Let your body catch up to your brain—📛Stop eating before you’re full! The body sends its full signal 20 minutes after the brain, thats why we unconsciously overeat.

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💢Sit down to eat, chew each bite 25 times, set your fork down between bites.

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⚡️Know your body’s personal hunger signals—😿Don’t just eating when we you get emotional signals like stress, sadness, frustration, loneliness or boredom. Listen to your body! Are you actually hungry? Is your stomach growling, energy low, feeling a little lightheaded? OK now eat.

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🍴Cultivate a mindful kitchen—Sit down at a table! Put food on a plate, don’t eat food out of the container, use utensils not your hands! Eat with others!

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🍽Organize your kitchen—🍎Are healthy foods handy? What kinds of foods are in sight? When junk food is around, we eat it!

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💕Understand your motivations–Eat foods that are nutritionally healthy not just emotionally comfortable.

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🐖Connect more deeply with your food. Consider where your food comes from.

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🍚Attend to your plate. Try just eating! With no tv, phones or other distractions!

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👇🏻Are you a mindful eater? What are you mindful eating tips? I like to pray before eating.

💥Today’s CHEATCODE: Lets go meatless!

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🥦Vegetarian diets promote weight loss because they focus on nutrient-dense, low-calorie foods like fruits, vegetables, whole grains, nuts, seeds and soy. Vegan diets go even further and cut out calorie-rich foods like cheese.

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👩🏼‍⚕️Studies shows that vegetarian diets are twice as effective in reducing body weight in comparison to an average meat-eating diet.

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🥬Having one meatless meal per day or a meatless week, can help you to diversify your diet, add fiber, improve your health and help you lose weight!

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🥑Whole-food sources of plant protein, such as beans, lentils, nuts, seeds and whole soy, provide fiber and prebiotics to help your gut stay healthy and also contain sustainable carbs and healthy fats to help balance blood sugars and lower risk of heart disease.

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🌽While many packaged meat substitutes are made with healthy, whole-food plant proteins and ingredients, not all of them are.

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🤓That’s why it’s important to flip over the box and see what’s in one before you buy it.

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🧐Avoid products with added preservatives, sugars, inflammatory oils or other ingredients that you don’t want or recognize.

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👀Check the protein source, look for simple ingredients, check how much protein and check the saturated fat and sodium content–like you should for any food item you buy!

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🥙Stick with the classics–swapping out the meat in a recipe for Tofu, Tempeh, Beans and lentils.

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💪🏻Whether you’ve recently cut out meat from your diet or are just trying to eat less of it, plant-based proteins can help fill the void and contribute to weight loss!

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❓Have you tried limiting your meat intake? ⚠️Start with cutting back on red meat and processed meats.🐟Maybe have more seafood instead. ✳️Then pick a day or week and just go meatless!

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🆕Need a Fasting Coach? BOOK NOW!

💥Today’s CHEATCODE: How much weight can I lose just Fasting?

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⌛️The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors.

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⏰Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week!

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👩🏼‍⚕️According to a recent study, intermittent fasting can lead to significant weight loss reduce body weight by 3-8% over a period of 3-24 weeks.

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⚡️With IF alone you typically lose about 0.55-1.65 pounds per week with fasting.

This includes losing 4-7% waist circumference, indicating loss of belly fat.

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👌Intermittent fasting can typically result in 7-11 pounds lost in 10 weeks.

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💪🏻You should be aiming to lose two pounds of pure fat each week. According to studies, when you begin shedding upwards of five pounds per week, you’re likely losing water weight and muscle too. This puts you at risk of gaining the weight right back.

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🌟It all depends on your goals. Be patient. It took time to gain the weight it will take time to lose it.

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🙇🏼‍♀️How much weight have you lost so far fasting? Have you considered adding diet and exercise to maximize your fasting results?

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❓Do you need a fasting coach to teach, train and hold you accountable?

✳️DM me now for a free consultation

📌Book me now to get started!

*️⃣Link in Bio

💥Today’s CHEATCODE: Sunlight for Mental Health!

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🌞Getting some sun increases your serotonin and can also help people with anxiety and depression.

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🧬Serotonin is associated with boosting mood and helping a person feel calm and focused.

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🌝Every morning, I have my coffee outside or near an open window. This makes my brain wake up a lot faster!

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⚡️My desk where I spend most of the day is in a sunny spot—so even when working I can get enough light. 

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✨Just adding sunshine to my routine has made me feel more alert during the day and sleepier at night.

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🌙Melatonin is a chemical in your brain that lulls you into slumber and one that sun also helps your body produce.

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💤Suffering from insomnia? Getting sunlight during the day can help you catch some zzz’s at night.

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🌟When sunlight hits your skin, your body releases nitric oxide into your blood. This brings down blood pressure and improves heart health.

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💕Maintaining healthy blood pressure can reduce your risks of cardiac disease and stroke. Feelings of relaxation may also naturally bring down blood pressure.

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☀️The sun can be your body’s best friend!

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❓I know we are all cooped up in the house nowadays, do you get enough sun? How do you feel after a walk in the sunlight?🌞

Todays CHEATCODE: always give thanks!

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I would like to extend a huge thank you to everyone who has reached out to inquire about coaching and BOOKED coaching sessions with me!

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Every fasting program is customized to your needs and I love working with you to make your weight loss goals a reality.

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You are all working very hard to get your health back on track and I am very proud to be a part of that journey.

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For many of you it’s not just about weight loss but also regaining your confidence. I want you to love the skin you’re in!

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Yes we are working on fasting but also changing your eating habits, activity level and mindset. This is a lifestyle!

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I like to keep my numbers small and intimate so I can give everyone lots of attention but I still have a few spots available to round out August and September. Don’t hesitate, BOOK NOW!

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If you’re still not sure and have questions DM be for a free consultation☺️