Here You’ll Find Answers To The Questions We Get Asked The Most About My Intermittent Fasting Challenge
Here’s What You’ll Get:
- 21 Day Guided Journal that is accompanied with motivation, tips, insights, reminders, and encouragement sent direct to your inbox every single day.
- Ditch The Gut PDF, 10 simple actionable items to apply to your daily life that will allow you to wave goodbye to that stubborn fat around your waist for good!
- Intermittent Fasting Masterclass Video & Companion eBook to answer any questions along your fasting journey to help you avoid common fasting mistakes.
- 21 Days of reminder emails sent directly to your inbox with motivation, & tips.
What Is The 21 Day Intermittent Fasting Challenge
There is no one or two 21 day challenge however, youll likely find a few programs across the web. Thats because intermittent fasting can take time and commitment. It can help you to stick to a lifestyle change which is going to impact you for years to come positively.
It is difficult to stick to a new plan. However, 21 days will likely be enough for most people to adapt to and still see plenty of results. While there are intermittent fasting plans where you can fast for days at a time, most 21 day challenges let you select small windows.
For example, you might choose to eat for eight hours a day, fasting for the remaining 16. That might be comfortable for you if, for example, you are a heavy sleeper. Once you start getting more confident in your ability to stick to such a regime, you may start seeing and feeling great results.
My Experience With Omad
Days 13 were hard. I constantly thought about food. I was hungry but not hangry. On Day 4, something snapped and I no longer thought about food all day. When I noticed that my stomach was empty, I drank water or herbal tea. I parented my stomach and gently reminded it that we eat at 6 p.m. not all day, as it had grown accustomed to. I ended our pep talk with one day, youll thank me.
No two days are the same with intermittent fasting. Weeks 2 and 3 were very similar in that the mental challenge had lessened but there were a few days that my mind/body for some reason didnt adapt well to the fast, and I felt the urge to eat a bit earlier than 6:00 p.m.
Although my goal going into this fast was to lose weight, I soon learned that I had a troubled relationship with food and that this was the root of the weight gain. Therefore, on the off-days, I didnt want to privilege a fasting protocol over listening to my body. This meant that I gave myself permission to eat 15 minutes or a half-hour earlier which was well within my eating window.
Read Also: What Foods Can You Eat During Intermittent Fasting
This Is More Than Just A Challenge You’ll Get A Virtual Accountability Buddy In Your Weight
- 21 Day Guided Journal accompanied with motivation, tips, insights, reminders, and encouragement sent to your inbox every single day.
- Ditch the Gut PDF, 10 simple actionable items to apply to your daily life that will allow you to wave goodbye to that stubborn fat around your waist for good!
- Intermittent Fasting Masterclass Video & Companion eBook to answer any questions along your fasting journey to help you avoid common fasting mistakes.
- 21 Days of reminder emails sent directly to your inbox with motivation, & tips.
Day Intermittent Fasting Challenge
Ive partnered up with two of my favorite women, My Life Well Loved and Nashville Tash to do an Intermittent Fasting Challenge! You do not have to do FWTFL to be a part of this challenge, but the next round does start TODAY so you can sign up and get started right away!
Since starting FWTFL I have lost 7 inches in my waist, legs and arms, and have lost 4% body fat. Ive also changed up my weightlifting routine and do cryotherapy twice a week, which has definitely helped. That being said, I do really believe in this program and know that it is the majority of why Ive lost the body fat and inches that I have. I am so excited for yall to join in this challenge and see what changes you experience! Scroll down to see how to participate!
Don’t Miss: What Are The Best Times To Do Intermittent Fasting
Flavor Your Water With Magnesium Tablets
There are differing opinions as to how many calories you can consume and remain in a fasted state. I consumed no more than 4 calories during my fasting period by adding a Kruger magnesium effervescent tablet to my water.
Prior to fasting, I used magnesium tablets to aid muscle recovery when running. It was a happy coincidence that Id packed magnesium because it helped me stave off boredom. Dont go overboard here one a day will suffice.
Benefits Of A 21 Day Water Fast
Also Check: How Do Fasting To Lose Weight
Breakfast: Green Smoothie At 8 Am
After fasting, I like to ease into my day of eating with a smoothie since it is a little easier for my gut to digest.
You’ll want to go for a green smoothie instead of a high-sugar fruit smoothie to avoid starting your day on a blood-sugar roller coaster. Add in lots of healthy fats to keep you going until lunch!
Ingredients:
Method:
How To Join The Intermittent Fasting Challenge:
- Fast 16 consecutive hours You can still have water, zero-calorie waters, coffee, and tea. Just make sure you are not consuming more than 50 calories during this window of time.
- Maintain an 8-hour eating windowBreak your fast after 16 hours and eat all your meals for the day within the 8-hour window. There is no meal plan but the goal would be to focus on clean & whole nutrition!
- Drink LOTS of water Try to aim for drinking at least half your body weight in fluid ounces every day! Drinking more while you are fasting will help curb hunger!
- Try to workout 3-5x a week There is no set workout schedule but during the 21 days, we are encouraging everyone to try to workout 3-5x a week. Whether that is a walk with your family, taking a class, or weight training, aim to move your body several times each week!
- Let us know you are participating in the challenge by sharing on your social media tagging our accounts! Share when you are drinking your water, working out, breaking your fast, etc! We will have a giveaway at the end of the challenge to celebrate our completion!
Recommended Reading: What Is The Best Time To Eat For Intermittent Fasting
Intermittent Fasting Plan: 21
To help you kick-off your Intermittent Fasting journey in an easy, fun and sustainable way, we prepared a 21 Day Intermittent Fasting Plan that gives you an action for each day, with a detailed description and more learnings.
Scroll down and see a preview of the first 7 Intermittent Fasting days. If you feel like its time to take matters in your own hands and make Intermittent Fasting a sustainable lifestyle, join our 21-day Intermittent Fasting Challenge. It gives you access to the full 21-day Intermittent Fasting plan, daily emails and further tips and tricks for Intermittent Fasting Beginners .
Day 1
TODAYS TASK: 12 h Fast | 12 h Eat
TODAYS MISSION: Pick your Intermittent Fasting schedule
During the first week, you want to slowly ease into your intermittent fasting. This is why we suggest starting with 12 hours of fasting on your first day, and steady go up to 16 hours on Day 5, by adding 1 additional hour of fasting each day. That way it is easier for your body and brain to get used to the new way of eating, also you give yourself more time to get used to Intermittent Fasting.
On your first day, we also want you to choose the Intermittent Fasting schedule that fits your lifestyle best, and that you will stick to during the entire 21-day Intermittent Fasting Challenge. Consistency has proven to be one of the most contributing factors to success, see more in our talk with clinical researcher Megan J. Ramos.
Day 2
TODAYS TASK: 13 h Fast | 11 h Eat
Day 3
Day 4
Day 5
Start On The Road To A Healthier You With The 21
We hope you enjoy Top 10 Deals, brought to you in connection with StackCommerce. WSLS receives an affiliate commission if you buy through our links.
Hows that New Years Resolution to lose weight coming along? We get it. Most of us have been there. Shedding the pounds while keeping yourself happy and healthy is no easy task. Sure there are alternatives bariatric surgery or laser treatments to name a couple. But why not try a method that does not require going under the knife and is inexpensive? The 21 Day Intermittent Fasting Challenge could be what you need to succeed in your weight loss journey.
So what exactly is Intermittent Fasting? Essentially its just what the name implies. Its an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you should eat but rather when you should eat them. Not only can it help you lose weight and visceral fat, but it has also been known to reduce the blood levels of insulin in your body while increasing the human growth hormone levels. It has been shown to improve blood pressure and triglycerides, reduce the risk of cancer, and help to prevent Alzheimers, among other benefits.
Best of all, you will not be doing this alone. Once you sign on, you will become part of an exclusive community of like-minded people from all around the world with whom you will be able to share your successes, ask questions, or look for guidance.
Prices subject to change.
Recommended Reading: What Can You Drink On Intermittent Fasting
What To Drink During Intermittent Fasting
To get all the health benefits of Intermittent Fasting such as fat loss, increased metabolic rate, lower blood sugar levels, boost in the immune system and others, you have to restrict from consuming any caloric food. But you can still consume non-caloric beverages because they do not break your fast and allow you to get all the benefits of fasting.
This is because non-caloric beverages do not cause the release of insulin, and as a consequence, do not interfere with fat burning and autophagy .
This would include:
- Plain black coffee
Got more questions about Intermittent Fasting Drinks? Weve got more information in our blog post What Can You Drink During Intermittent Fasting.
Recommended Intermittent Fasting Schedule For Beginners
Here at 21 Day Hero we always recommend starting with the most popular and beginner-friendly method Intermittent Fasting 16/8.
For our 21-day Intermittent Fasting Challenge, we recommend easing into Intermittent Fasting by starting with 12h of fasting and 12h of eating and adding one fasting hour each day until you reach the desired 16/8 schedule.
See the image below with two examples of how your first week of 16/8 Intermittent Fasting and your Intermittent Fasting hours could look like.
Note: 16/8 also happens to be the most popular method among celebrities. If you are curious to know how they practice fasting and what are the main benefits , check out our blog post on How to do Intermittent Fasting According to 40 Famous People.
You May Like: How Long Should You Fast For Intermittent Fasting
Day Fall Intermittent Fasting Challenge Is Here
Are you ready to keep those feel good wellness perks going after the 5 Day Smoothie Challenge?!
It’s time to kick things up a notch with the Fall Intermittent Fasting Challenge!
We’re talking:
-
protein, fat and fiber rich recipes and meal plans to help support your goals
-
the Intermittent Fasting tips and tools that have helped THOUSANDS of men and women around the world
-
*epic* grand prizes
-
AND support from the 16,000+ strong AEN community within the private AEN Facebook group!
There’s a reason why this is our 18th Intermittent Fasting Challenge:
Not only can it help you tap into fat burning mechanisms while eating meals you love, it’s also already helped so many around the WORLD achieve their goals without counting calories AND feel great throughout the process.
Checkout some of the amazing community members below:
Are you in?!
Grab the details on how to get started below!
It May Help You Process Grief
Processing deep feelings around grief, regrets and mistakes can be an important emotional recovery tool. Journaling can reduce stress and anxiety and improve your overall mood, according to the University of Rochester Medical Center. Putting your fears and concerns on paper can help you prioritize problems, identify negative thoughts and behaviors and give you the chance to practice positive self-talk.
Don’t Miss: How Does Intermittent Fasting Affect Your Body
Intermittent Fasting : 2 Aka The Fast Diet
How: 2 days per week restrict calories to 500-600, 5 days per week eat normally
5:2 Intermittent Fasting lets you eat normally 5 days per week and restricts your calorie intake to 500-600 per day during the other 2 days. When choosing your fasting days, keep in mind that there should be at least one regular eating day in between.
Please note, that your results really depends on what you eat during the 5 days of non-fasting, thus stick to the nutritious and whole diet throughout for max results.
For more on the 5:2 diet, check out A Full Guide On 5:2 Intermittent Fasting.
It’s Linked To Improved Mental Health
Plant-based diets were associated with improvement in emotional and physical wellbeing, depression and quality of life in a March 2018 âBMJ Open Diabetes Research & Careâ study.
Three weeks of sobriety may also improve your mental wellbeing. “Some people might discover their alcohol use was … disrupting their sleep, contributing to conflicts, or that they relied more on alcohol for stress relief than they thought,” George F. Koob, PhD, director of the National Institute on Alcohol Abuse and Alcoholism wrote in a blog post.
Recommended Reading: How Much Can I Eat During Intermittent Fasting
It’s Linked To Other Physical Health Benefits
Simply cutting back on ultra-processed foods can be a boon for your health. The September 2010 âLipids in Health and Diseaseâ study, for example, found that the Daniel Fast improved risk factors for metabolic and heart diseases.
And “a 10 percent increase in the proportion of ultra-processed foods in the diet was associated with a significant increase of greater than 10 percent in risks of overall and breast cancer,” according to a February 2018 review in the âBMJâ.
Warning
Even though there are potential health benefits that can come from the Daniel Fast, there are some drawbacks to keep in mind, too. The main concern: It’s an overly restrictive plan meant to function as a quick-fix it’s not a sustainable plan for long-term weight loss.
Consult your primary care physician before beginning the Daniel Fast . They can help you ensure that your nutritional needs will be met during the fast and advise you as to whether or not vitamin and mineral supplementation will be necessary. They can also help direct you toward more sustainable weight-loss diets.
Intermittent Fasting 20/4 Aka Warrior Diet
How: Fast for 20 h and Eat for 4h
In contrast to other methods, while following the 20/4 Intermittent Fasting Schedule, you are allowed to eat some raw fruits and vegetables, and some lean protein during the 20 hr fast period.
This fasting schedule is based on the idea that our ancestors spent their days hunting and gathering and would then feast at night. Therefore the 4-hour eating window shall be in the evening and you should follow a special order of eating specific food groups: starting with vegetables, proteins and fat, and eating carbs only if you are still hungry.
To read more about this type of fasting take a look at The Warrior Diet: All About Intermittent Fasting 20/4.
Recommended Reading: How Long Before You Lose Weight On Intermittent Fasting
Meditate Before You Eat
I started this practice after a week of wolfing down my food when the clock struck 6 p.m.
I didnt want to negate the digestive benefits of fasting by swallowing my food whole. So I took this opportunity to pick up my neglected evening meditation and use it to assist me with entering my evening meal prep with a calm mind.
I practice a 20-minute meditation, but if you havent learned this form, you can just practice breathing in stillness for 510 minutes before your meal prep.
When I entered my third week, this became less of an issuebut there were still days that I felt anxious to eat and when I felt this way, I made sure to calm myself first. If I was out during the day, and it was impossible for me to meditate before eating, I would find a quiet place often a bathroom stall and simply breath before eating.
