When using fasting to lose weight, you will eat all of your meals in a 6-8 hour eating window. Fasting for 15 to 18 hours and Feasting for 6 to 8 hours. This is best accomplished by going 5-6 hours upon waking before having your first meal. Your last meal should be around 2 hours before going to sleep. If you are new and find going without food for 16 hours is too much, then start with a 12 hour fast which is easier and much gentler. You can even work your way up slowly by doing a 14 hour fast and then a 16 hour fast.
Example: Wake up at 6 or 7am.
Meal 1 at 12 Noon or 1pm.
Meal 2 at 4 or 5pm.
Meal 3 at 8 or 9pm, depending on what time you go to bed.
By skipping breakfast you force your body to break into it’s fat stores to fuel itself instead of burning food (glucose/sugar) for energy. This is also why my WHERE SLIM BEGINS program for men and women works so well, we also include mindset, hypnosis, nutrition and exercise in this 8 week program! In addition, by pushing your first meal later into the day you can enjoy big, satisfying healthy meals while losing the weight you want. You’ll feel more energized, have more focus, balance blood sugars and get healthier!
If you haven’t skipped breakfast before it may take some getting used to. This is probably the hardest part about transitioning into using intermittent fasting for fat loss. You could begin fasting for 12 hours for a week and then transition to 15 to 16 hours of fasting, listen to your body and do what’s right for you. After a few days intermittent fasting, your body will learn to thrive in the fasted state.
SHOULD YOU DRINK COFFEE IN THE FASTED STATE?
Consuming 1 to 2 cups of coffee while fasting will accelerate your metabolism, reduce your appetite and make you feel good. If you are going to be working out then the coffee will have a positive impact on your strength and stamina. Remember to have it black, without creams, milk or sugar. If you add these items to your coffee, you’ll be taken out of your fasted state.
HOW TO BREAK THE FAST
I recommend keeping the first two meals of the intermittent fasting meal plan healthy and not too heavy. The goal is to eat just enough food to nourish your body and stave off hunger without overtaxing your digestive system. This will allow you to maximize energy and focus.
MEALS 1 & 2 EXAMPLE:
- Option #1: Plain Greek Yogurt or Cottage Cheese topped with berries and almonds.
- Option #2: Can of Tuna with Celery, an Apple and 1tbs of olive oil
- Option #3: Chicken breast, Salad Greens, and Half an Avocado
- Option #4: Omelette (2 whole eggs + 0.75-1 cup whites) and Berries
- Option #5: 1/2 cup or 1 cup oatmeal with Flax seed, Hemp seed and blueberries on top
- Option #6: Omelette, 2 to 3 Rice Cakes with Almond or All Natural Peanut Butter
MEALS 3 EXAMPLES:
1. Chicken Breast, Veggies, Brown Rice, Coconut Oil used for cooking…
2. Extra Lean Ground beef or lean cut of roast beef, small potato and veggies
3. Steak, Veggies, Sweet Potato
4. Fish, Veggies, option of brown rice/sweet potato
Some people like to carb cycle – some like to do a keto diet and others enjoy combining intermittent fasting with carb cycling and keto diet. Remember, Everyone’s body is biochemically unique, experiment and do what’s right for you. To your health, results and Success!, I’m Lynn Thier – Your mental and physical trainer!
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To your health, results and success! Lynn Thier, RHN
I’m Lynn Thier, and I use a combination of NLP, Hypnosis and Time Line Therapy techniques with clients – working locally in Fredericton NB as well as online with clients from across Canada and the US. Connect with me if you are interested in learning more about getting more of what you want using the power of your unconscious mind!