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30 Day Fasting Diet Plan

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What Is Fasting And What Types Are The Most Popular

Lose 12 Kgs In 30 Days | 700 Calorie Diet Plan For Weight Loss

Although weight loss is often associated with diets that restrict the number of calories you consume or limit certain foods, there also are other weight loss methods that can regulate your eating habits. For example, a 30-day fast weight loss. But what exactly is fasting? Fasting is a dietary pattern that is gaining popularity among a growing amount of people. This is a method of restricting food intake and it has several variations. There are two of the most popular types of fasting:

Below you can check detailed information about these types of fasting and which one is better for your body and weight loss in particular. Read on!

How Does Weight Loss Work: Creating A Calorie Deficit Through Diet And Exercise

A calorie deficit is a difference between how many calories you eat and how many calories your body burns. You can create a calorie deficit by eating less, exercising more, or doing both .

You must understand that weight loss accelerates when you create a large enough calorie deficit. For example, if two people each have 2000 calories to spend every day, but one person eats 1900 calories while the other eats just 1500 calories, theyll lose weight at different rates even though both are making good food choices and exercise regularly.

This is why 30-day weight-loss diets that include exercise can work so effectively. You are burning additional calories and creating a bigger deficit through a combination of diet and exercise. This changes the equation from simply eat less than your body needs to burn more than what you eat.

Read More:Intuitive Eating Weight Loss: Breaking Away From The Cycle Of Binging And Restriction

Will Intermittent Fasting Affect My Period

Its important to point out that women can experience changes to their menstrual cycle when fasting. For some, this is no biggie. But if youre trying to become pregnant or you notice a complete absence of your period, its a good sign that something is off balance and needs to be adjusted.

Theres evidence that having a regular cycle is an important marker of overall health, so its worth tuning in. Read more in my complete guide on Intermittent Fasting For Women.

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How To Do A 30 Day Water Fast

A water fast is a weight loss and body cleansing method that restricts the consumption of any food or drink apart from water for some time.

Typically, water fast lasts between 24-72 hours. However, it can last longer than 30 days. A medical practitioner should supervise a water fast that lasts longer than 72 hours.

You should prepare your body for going without food to prevent constipating during or after the fast.

Before the fast, eat some fresh vegetables and fruit juice, raw vegetables and fruits, and oatmeal.

Take fewer portions of food in the days preceding the fast. The foods should have a low content of sugar and fat.

30 Day Water Fast

While undertaking thirty-day water fast, you should never go two days without taking water as you might end up being dehydrated.

It would be best if you drink plenty of distilled water. Avoid tap water because it may have impurities that may cause ill health.

If possible, drink purified water as much as half of your body weight per day.

When on water fast, most people often feel a strong urge to eat junk. It is recommended that you abstain from caffeinated and sugary drinks such as diet drinks.

You should also avoid foods with high soy protein content, which often cause severe health problems during and after a fast.

30 Day Water Fast

A Final Word On The Whole30 Program

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For many people, the straightforward nature of Whole30 and the supportive resources of the plan are a big draw. And many people do claim to feel better, as if they have essentially reset their health, after finishing the 30-day diet.

But some individuals, like those who arent able to stick to a restrictive eating plan, may find following the diet too difficult.

Just keep in mind that the plan is not meant to be permanent. After the program, you can reintroduce foods you eliminated in your diet to determine which are serving you best. The idea is that, with this approach, youll come up with your own custom eating habits that you can sustain for life.

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Variations Of Intermittent Fasting

There is no one-size-fits-all way of doing intermittent fasting. The diet can be used in a number of different ways. Everyone has a different variation that works the best for them. The key is to find the variation that not only produces the best intermittent fasting results for you, but that is also realistically sustainable over time. Now, lets discuss five of the most common intermittent fasting variations.

How To Walk For Weight Loss

Walking for weight loss begins with one step at a time. By counting only walks, and not counting steps, miles, or time spent walking, I was able to walk for weight loss. I walk for weight loss and also use intermittent fasting to boost my weight loss results.

Choosing to be intentional with my health began with walking. On June 10, 2021 I took the first of 100 walks. I completed 16 walks in 20 days, and did not focus on distance or time. I just walked. Sometimes it was 5 minutes, and sometimes I walked longer. I also added in these one pound walking hand weights. My walking sneakers are from Vionic and help with any arch pain.

On June 26th, I started intermittent fasting. In this video above, I shared the results of IF, walks 13-28, frustrations, and success factors of trying IF. I am not a medical professional and I am simply sharing my journey and self transformation about my health, minimalism, decluttering and organizing everything that is left.

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How Long Before You See The Results Of Intermittent Fasting

You probably know this by now, but any diet takes time to show results. And intermittent fasting is no exception! However, a study shows that IF participants lost between 4.6% and 13.0% of their baseline body weight over 8 weeks to 1 year. Which is pretty significant!

For sure, those who exercised saw increased results over those who did not. Daily activity is good for you in many ways, so get out there and move!

Day Water Fast Results And 30 Day Water Fast Results

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We lose around 13-18 pounds during the 14 days and we decrease our body weight by around 30-45 pounds during the 30 day water fast. Remember the results may be different for different people. Sometimes a 14 day fast doesnt fulfill our expectations fully regarding specific health conditions, weight loss, and peace of mind. During a 30 day water fast the results are usually pleasant and surprising.

Also Check: Can I Eat Anything While Intermittent Fasting

How To Follow The Whole30 Diet

The idea behind the Whole30 program is simple: For 30 days, you completely cut out foods that may harm your health.

After the initial 30 days, you slowly reintroduce some foods while monitoring the effects they have on your body.

This is a pretty intensive elimination diet, so it has a strict set of rules. It also provides you with a list of allowed foods, as well as a list of off-limit foods.

During the month-long elimination period, no cheating is allowed. Its recommended that you start the challenge over if you get off track.

The founders claim that strict adherence to the diet allows your body to reset in isolation from certain foods that may cause inflammation, gut disruptions, or hormone imbalances.

Unlike many other diets, there is no need to track calories, measure portions, or count points. Also, weighing yourself is strictly reserved for days 1 and 30 of the program.

Summary

Following the Whole30 diet involves eating as much as youd like from the approved list of foods while avoiding certain foods for 1 month.

Following the Whole30 diet perfectly for 30 days is said to have many health benefits, according to supporters. These include:

  • reduced food cravings
  • improved athletic performance

The diets founders promise that the Whole30 program will change both the way you think about food and your taste. Proponents of the diet further claim that it can alter the emotional relationship you have with food and your body.

Summary

Where Do You Lose Weight First

Research shows that fat loss in any area depends on gender and according to one principle is The first place the fat is stored, tends to be the last place the fat comes off.

In women

Women tend to lose weight all over but store more fat in their lower bodies, this includes the upper thighs, hips and butt and also on the back of their upper arms, which gives them a pear-shaped body and theyre designed to support pregnancy and childbirth.

Therefore, these areas are very difficult to lose weight, but the first area women lose is where there is less fat including the belly, breasts, and arms.

Related: How to Follow a Cutting Diet Plan for Weight Loss?

In men

Men tend to store more fat in their abdomen, which gives them an apple-shaped body. And they also tend to lose fat first from the belly area, then the arms and finally the legs. This also makes it easier for men to lose fat than women.

But in both men and women, the absolute first place to lose weight is around vital organs, where a lot of harmful fat is stored like visceral fat. Your weight will decrease, but it will be difficult to see the change in appearances and measurements.

Also Check: How Much Weight Can You Lose From Water Fasting

Where To Learn More About Intermittent Fasting

Would you like to access the full 21-day Intermittent Fasting plan and get a detailed 16/8 Intermittent Fasting guide? Also, receive an Intermittent Fasting food list, learn more about Intermittent Fasting and have somebody help you to implement it to your life successfully?

Join our 21-Day Intermittent Fasting Challenge and get all the information you need in one place to successfully master the intermittent fasting lifestyle. And finally, lose that weight youve been dreaming of!

Wait no more and sign up to the 21-Day Intermittent Fasting Challenge here.

More on Intermittent Fasting

Disclaimers:

In some articles, we include products we think are useful for our readers. When you buy through these links on our site, we may earn an affiliate commission at no cost to you. Read more here.

Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.

If you have any concerns or questions about your health, you should always consult with a dietitian, physician or another health-care professional. Consult your physician before starting intermittent fasting, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication. Read more here.

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Best Intermittent Fasting Apps To Track Fasting

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Sometimes technology can really be our best friend and help us stick to our commitments.

If you need extra support or simply want to make your life easier, there are a number of intermittent fasting apps available on the market to help you out.

We have reviewed several apps and made our list of the best intermittent fasting apps. Heres our top 2:

  • Life Fasting Tracker

You can find a comprehensive review of all 6 intermittent fasting apps here, to get more information on the pros and cons of each fasting app, costs, and other features.

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Potential Disadvantages Of The Whole30 Program

Still, the potential drawbacks of the program are worth mentioning.

One of the downfalls is that anytime you take out a whole food group, you take out the main nutrient that food group provides. In the case of the Whole30, dairy is removed, thus removing the main source of calcium and vitamin D in the diet, which are required for adequate bone development and maintenance.

Goodson also highlights whole grains as another missing link with the Whole30 program, which are an excellent source of B vitamins, fiber, and iron.

Although its true that you can receive these nutrients from other sources, Goodson explains that you would have to consume 10 cups of spinach for calcium, 4 ounces of turkey for vitamin B12, 1.5 eggs for protein, one small banana for potassium, and 3/4 oz of salmon for protein over 450 calories to get the nutrients found in 103 calories of low-fat cow’s milk .

Last, there is the fact that the program is only 30 days long, which does not translate to developing lifelong healthy habits. Also, the plan doesnt address portion control a major downfall for many Americans. Thirty days of eating better is a great start but in the grand scheme of things will not do much to improve your health if you immediately go back to the way you were eating before you started. Unfortunately, this tends to be a common practice, especially after following a program with as many restrictions as the Whole30.

Can You Lose Up To 30 Pounds In 30 Days

You cant lose 30 pounds in a month, because it is not an easy task, both physically and scientifically. Lets try a calculation:

To lose 30 pounds in 30 days, you will need to lose 1 pound per day.

That 1 pound of fat is equivalent to 3500 calories, so to lose 1 pound of weight you will have to burn 3500 calories per day.

But on average, the average person needs to consume 2000 calories or 2500 calories per day to maintain their weight.

So to consume 3500 calories per day, you would have to take in 3500 calories or more through food and burn those 3500 calories through hours of exercise something that is only possible with Olympic athletes.

Or you will have to do the impossible, which is to fast all day and exercise to burn the remaining calories. You cannot burn what you do not consume.

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Dont Rely On Willpower

Dont just rely on willpower, instead you should control your food intake or food environment so that you couldnt unnecessarily eat and overfill your plate when youre hungry. Moreover, you dont have to control everything in your food environment, you just have to keep aware of hidden food urges and traps that makes you overeat. Its very necessary to keep your diet and food intake balanced if you want to quickly reduce your weight in 1 week or 2 weeks time.

Advanced: The Modified 2

30 day âSlim Fastâ? challenge – extended, day 37 (7 out of 15)

For this plan, eat clean for five days of the week . On the other two days, restrict your calories to no more than 700 each day.

Calorie restriction unlocks many of the same benefits as fasting for an entire day.

On your non-fasting days, you’ll need to make sure you’re getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you.

On restricted days, you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner.

Again, focus on healthy fats, clean meats, and produce. Apps can help you log your food and keep track of your calorie intake so you don’t go over 700.

Read Also: What Fasting Is Best For Me

What Is The Optimal Term Of Your Water Fasting

And what about the optimal term of your water fasting? Yes, many people have practiced the 30-day fast weight loss approach, drinking only water and avoiding food at all. Some dieters start with a 5-14-day water fasting to prepare their bodies for this stress. Others stick to this diet for 22 and even 40 days at once everything depends on their goals. Technically, this is possible. Some people even claim that when the body doesnt have to spend energy for digestion, they have more energy for other things. Many of them claim even being able to continue their normal life go to work and have regular training sessions.

Your body can deal with only-water-diet-plan for a month, but it is extremely dangerous. Everything depends on your overall health, possible medical conditions and the amount of body fat you have. As it was mentioned above, this dietary pattern is not for everyone. If your aim is only to lose weight quickly, it also has one major minus. In the majority of cases, after such crazy and over-restrictive diets, people tend to regain their weight. And that is in addition to all the risks for your health, listed above.

However, there are short-term water fasts that arent dangerous for your body. Because of all the risks, health professionals dont recommend fasting for a period longer than 1-3 days. Remember that it is dangerous to stick to this dietary pattern for a longer period without medical supervision.

Days Easy And Fast Weight Loss Diet Plan 1200 Calories For Men And Women

  • Fast Weight reducing 1200 calories meal, diet exercise and workout plan for men and women Day 30
  • Hey you! Yes, you.

    Youre here because you need a healthy yet effective weight-reducing diet plan for effective weight loss. You will get that in a while. But let me take a wild guess,

    Im writing down some questions that you have in mind right now.

    • How will I have any energy if I am not eating carbohydrates such as bread and pasta?
    • Can I buy food on the run?
    • Do I need to eat all the snacks?
    • How can I lose 10 kgs of weight in 1 month as a female?
    • How long should I wait after eating my meal to work out?
    • Is intermittent fasting effective for females?
    • What are the best ways for busy moms to lose weight?
    • How long does it take to lose 2% body fat in a female? ~21% to ~19%?
    • I want to lose 20 pounds in a month but i dont have time for exercise. What do i do?

    If you have these questions in your mind, then youre in the right place. I have given answers to these and many other questions in this article below:

    I have answered all these questions in a very precise and easy way that you can understand. Just read and give your comments at the end.

    Tips to be successful during your dieting

    I am sharing 12 useful and well-researched diet plan tips that you can follow regardless of your height, weight and body type.

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