FastingCHEATCODE

⏰Today’s CHEATCODE: What happens the first week of fasting?

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⏰Experts recommend starting with just a couple of days a week and working your way up, while others suggest gradually increasing the number of hours you fast from 12 up to 20h.

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⏰So I tried the gradual approach, starting with 12, then extending my fasted hours over the course of the week.

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⏰My favorite fasting regimen is 16:8. With a 12 noon – 8pm eating window. Once I got into my fasting groove, it was easy!

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⏰I would suggest that in the morning you drink some tea or coffee and keep busy working until 12 noon.

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⏰Then eat a light healthy lunch, exercise and later a filling dinner and bedtime snack.

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⏰I crossed off the majority of my to-dos in the morning while drinking a lot of water, black coffee and green tea. Within a couple of days this became my new normal, the hangry switch turned off.

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⏰Fasting taught me how to be comfortable with the discomfort of hunger. What helped? Coffee, tea, keeping a schedule and knowing that hunger is just a sensation that comes and goes.

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⏰Just make sure you eat the recommended calorie deficit during your eating window.

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⏰I only fasted 7 days and lost 10lbs. I definitely ate less food and weirdly felt less hungry, which over time resulted in major fat loss (80lbs total over 8-12 months). Plus I’ve learned how to tell my hunger pangs who’s boss!

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Download the free COMPLETE GUIDE TO INTERMITTENT FASTING https://amzn.to/3qIYi7n

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💧Today’s CHEATCODE: What can you consume while fasting

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💧As long as you keep your carbohydrate intake below 50g per day during a fast, you can maintain ketosis.

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💧Food and beverages you can consume while fasting:

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1️⃣Plain or carbonated water contains no calories and will keep you hydrated during a fast. 

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2️⃣Coffee and tea without added sugar, milk, or cream (small amounts of milk or fat can curb hunger).

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3️⃣Diluted apple cider vinegar. 1–2 teaspoons of apple cider vinegar mixed into water can help you prevent cravings during a fast. 

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4️⃣Supplements less likely to break a fast:

💊Multivitamins

💊Fish or algae oil

💊Individual micronutrients (like potassium, vit D, or vit B)

💊Creatine

💊Pure collagen

💊Probiotics and prebiotics

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📌When you’re ready to break your fast, start with foods and drinks that will be gentle on your digestive system. Avoid foods that are especially high in sugar, fat, and fiber. Additionally, take care not to overeat.

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✳️Free Download: Complete guide to Intermittent fasting➡️https://amzn.to/3qIYi7n

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⏰Today’s CHEATCODE: The Lean Gains Method of Fasting

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⏰16/8 intermittent fasting is one of the most popular styles of fasting—it’s an easy, convenient and sustainable way to lose weight and improve overall health.

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⏰What Is 16/8 Intermittent Fasting?

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⏰16/8 intermittent fasting involves limiting consumption of foods and calorie containing beverages to a set window of 8 hours per day and abstaining from food for the remaining 16 hours.

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⏰16/8 intermittent fasting is easy to follow and can provide real results with minimal effort.

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⏰16:8 is less restrictive and more flexible than many other diet plans and can easily fit into just about any lifestyle.

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⏰16:8 supports weight loss, improves blood sugar, boosts brain function and increases longevity.

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⏰Restricting your intake to a few hours per day helps cut calories over the course of the day, boosts metabolism and increases weight loss! 

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⏰How to Get Started?

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⏰Begin by picking an 8 hour window and limit your food intake to that time span.

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⏰Many people prefer to eat between 12 noon and 8 pm—you’ll only need to fast overnight and skip breakfast, but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.

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⏰You can experiment and pick the time frame that best fits your schedule.

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⏰You can eat whatever you want during your eating window (at a calorie deficit) —but to maximize the health benefits of your diet, it’s better to stick to nutritious whole foods and beverages–mostly Fruits, Veggies, Whole grains, and lean Sources of protein.

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⏰Drink calorie-free beverages like water and unsweetened tea and coffee while fasting to help control your appetite and keep you hydrated.

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✳️Download my FREE Guide to Intermittent Fasting!➡️LINK https://amzn.to/3qIYi7n

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🙇🏽‍♀️Today’s CHEATCODE: Focus on the Attainable!

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🙇🏽‍♀️If you never fasted before fasting 20 hours on day one may not be the best idea.

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🙇🏽‍♀️A better goal may be to start by fasting 12 or 16 hours while you find your best fasting window and get used to ignoring hunger.

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🙇🏽‍♀️If you want to exercise more, maybe start by walking or picking a fun activity like dancing or skipping.

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🙇🏽‍♀️If you want to cook more, maybe start with learning 3 quick easy meals or consider using a healthy food delivery service—while you try out new recipes and build fundamental cooking skills.

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🙇🏽‍♀️Start where you are and build from there!

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✴️Interested in fasting better? Need a plan and recipes? Download my free ebook! Link in bio https://amzn.to/3qIYi7n

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✴️Forget the Whole ‘Foods Are Good or Bad’ Mentality

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✴️Somewhere along the line, we’ve learned to feel either proud or guilty about every food choice we make.

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✴️It’s just food, and you shouldn’t have to feel guilty about wanting the occasional cookie.

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✴️Give yourself permission to have a glass wine or a piece of chocolate cake.

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✴️Remember, all foods fit.

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🥰Today’s CHEATCODE: Talk to you nice!

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🥰Talk to Yourself Like You Would a Friend

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🥰When it comes to ideals of beauty and body image, we are incredibly hard on ourselves.

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🥰The standards we adopt for ourselves are punishing—we’d never hold our friends or loved ones to many of those standards.

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🥰You deserve the same respect and compassion as anyone else; treat yourself like it!

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🍑Today’s CHEATCODE: Don’t Step on the Scale

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🍑While the scale isn’t intrinsically bad, a lot of us have learned to associate it with self-destructive thoughts and actions.

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🍑If that’s you, don’t even bother stepping on the scale until you get to a place in which the number on the scale doesn’t define your worth.

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⏰Today’s CHEATCODE: Throw Out the Calendar

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⏰Patience is also important when you are losing weight in a healthy and sustainable matter.

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⏰If you focus on meeting truly actionable goals—like fasting everyday or walking 10,000 steps—there’s no need to get wrapped up in a timeline of goals ahead.

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⏰Every 24 hours comes with new successes; focus on those.

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💪🏻Today’s CHEATCODE: Make exercise great again!

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1️⃣Get outside!

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If a gym isn’t for you, get outside and take in some vitamin D. Find somewhere new to go for a walk, enjoy a long cycle ride, take a frisbee to the beach, or find a swimming pool near you.

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2️⃣Exercise without realizing it.

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Did you know that just one hour of shopping can help you lose 175 calories? Or 191 calories for an hour of housework? Get outside and do some gardening, tidy out your shed, blitz your housework, and enjoy a calorie busting spring clean.

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3️⃣Try exercise videos

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Feel uncomfortable exercising with lots of other people around? Why not try exercising at home? There is a wide choice of fun exercise videos to choose from, to help you stay motivated.

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4️⃣Exercise with a friend

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If you struggle to get out of bed in the morning for a pre-work gym session, or come up with every excuse possible to avoid exercise after work, find a gym buddy. By going with a friend, you can have more motivation and can even have a laugh in the process.

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5️⃣Join a class

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Break away from the gym and try something new. Join a class in your local area, such as yoga, pilates, aqua aerobics, dancing, spinning, kickboxing, or Zumba. Not only could you have fun, but you will make new friends in the process.

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💕9Days of Mindset Change for Weight Loss

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✴️Day 8: Gravitate to Positivity

Surround yourself with positive people.

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💕Doing so provides you an encouraging, emotionally healthy environment in which to invest in yourself.

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💕Don’t be afraid to ask for help or support!

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