Intermittent fasting effective in weight loss jj day keto challenge pdf

Intermittent fasting effective in weight loss jj day keto challenge pdf
I give you the ultimate structure in detail how to lose weight and doing it in a healthy way. Proven results instantly by following these easy steps to a more coident individual. What begins as a weight loss journey will forever be a way of life. What is Intermittent fasting Intermittent fasting is not a diet but in fact a meal timing plan focusing on a specific time abstaining from calories. A set time where you are eating all your food and a set time where you are not. That simple. Duration of fast There are many 4 different variations of intermittent fasting. A 12 12 method, which is fast for 12 hours and eat for 12 hours. B 16 4 method, which is fast for 16 hours and eat for 4 hours. C 20 4 method, which is fast for 20 hours and eat for 4 hours and lastly D OMAD method which is One Meal A Day. I recommend starting with the 12 12 method and worng your way to a OMAD method. You need a minimum of 12 hours to remove all insulin from your body, this is when the fa.t burning just begins. The more you increase the fasting period the more stored fa.t is burned. For the first 4 5 days it may be a bit difficult, however you will see that will become very easy to abstain from food going forward. Fasting Plan Having a plan in place is critical before you begin. Typically you will want to schedule your fasting around your liftyle. An example, if you wor.k 9 00 am to 5 00 pm, you can fast from 8 00 pm to 8 00 am and eat from 8 00 am to 8 00 pm being on a 12 12 method. Off course this is not going to give you the greatt or quickt results, however this is beneficial for maintaining your weight and lowering insulin levels. On a 16 8 method you can fast from 8 00 pm to 12 00 pm, then eat from 12 00 pm to 8 00 pm. 20 4 method, you can fast from 8 00 pm to 4 00 pm then eat from 4 00 pm to 8 00 pm. Lastly, OMAD. Very simple, eat one large meal a day usually at dinner. What to co.nsume during fast The only thing you may co.nsume during your fast is Green Tea, Black Coffee and Water. Do not mix any sugar or milk with your coffee or tea. Any bit of calorie intake will spike your insulin levels and instantly set you back to square one for that day. If it has sugar it can not be co.nsumed. Not even chewing gum. Need to keep Hydrated and have plenty of liquids during your fast. Black Coffee wor.ks great because it acts as a depressant for hunger, however too much can cause dehydration when not having water as well. What to co.nsume when you break your fast When your fast is complete, you will want to indulge in a nice large meal. This is actually the opposite of what you want to do. In the first hour eat something light to get your digtive system flowing, you do not want to shock your system right away with a large meal. Wait 30 minutes to an hour and then you can begin to eat a full meal. When its time to break the fast, have a well rounded balanced meal. Protein, Carbs and Fat is all good including vegetables. You will want a well balanced to ensure you are getting all your nutrients. Amazingly, when your doing a 16 8 or above type of methods, pretty much anything goes except for junk food and fast food rtaurants. When you have completed your meals for the day, it is very difficult to be in a calorie surplus therefore being in a calorie deficit and losing weight. When to Workout The be time to wor.kout for maximum results is at the end of your fast. If you are fasting for 12 hours, you will want to wor.kout on the top of the hour to get be result because your body is already depleted of all the insulin. Be Workout while Fasting Weight training and running are both beneficial, but if you want to get the absolute bang for your buck HIIT wor.kout is the BEST. High Intensity Interval Training. At the end of your fast, do some HIIT wor.kout on a treadmill for 15 to 20 minutes. Do not need to do hours of running as this will do just great. When you are doing HIIT on a treadmill the rule is if you are not out of breath you are not running fast enough. Ideally, you want to sprint for 20 25 seco.nds and walk for the remainder of a minute. Repeat these steps until 15 min to 20 minute is complete.. If you are sprinting faster the 25 seco.nds, your not running fast enough period. You want to do this minimum 3 times per week. For better and quicker results, do more. To improve results , I also purased SWEET SWEAT band, which is a band that goes around waist and targets midsection and increase core temperature increasing sweat production. Benefits Intermittent fasting has so many health benefits Taps into fa.t reserves and is great for Fat loss, weight maintenance, and improvement of healthy ski.n, nails and hair. Autophogy is the bodys way of cleaning out damaged cells, in order to regenerate newer, healthier cells. Mental clairty is another benefit of fasti

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