Are Substitutions Allowed On The 3
Some substitutions are permitted on a limited basis.
Substitutes for 1 slice of toast: 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds, or one tortilla or two rice cakes instead of bread
Substitutes for 2 tablespoons of peanut butter: the same amount of almond butter, cashew butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip, or two tablespoons of plain sunflower seeds
Substitutes for 1 cup coffee or tea : green tea, sugar free hot chocolate, or sugar Free Red Bull
Substitutes for 1/2 cup of tuna: grilled sushi grade piece of tuna, the same size as 1/2 or 1 cup serving of canned tuna, any other lean meat with the same calories, or cottage cheese, tofu, or almonds. Vegetarians and vegans, substitute 1/2 an avocado and 2 tablespoons of hummus.
Substitutes for 3 ounces of any type of meat: lentils, beans, tofu or portobello mushrooms as meat alternatives
Substitutes for 1 cup of green beans: the same CALORIE amount of lettuce, tomatoes, spinach or any other green vegetable
Substitutes for 1/2 banana: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and apple sauce also work as long as its the same amount of calories
Substitutes for 1 small apple: plums, peaches, grapes, zucchini, pears or dried apricots
Substitutes for 1 egg: one cup of milk, one chicken wing, 1/4 cup of seeds or nuts, 2 slices of bacon, or 1/2 cup baked beans
How I Started Water Fasting
Firstly, I prepared myself mentally.
When you do something that drastic for the first time, youve gotta get prepared in your mind otherwise you could quit before you even get started.
I needed to be super conscious of the fact that I wont be eating any food for a whole week
This was a huge step for me, for my health, for my weight loss progress and I was ready to take that big step.
On my very first day of fasting, I woke up, took a cup of tea, and then I started my routine for the day.
Fortunately, I work at home.
So, even though I felt a bit weak during the day, I could just take a rest and get back to work after.
I had 3 bottles of water ready to attack my very first day of water fasting. Basically, each time I felt hungry, I just had one or two glasses of water.
And then it was noon, time for lunch but I had to drink water only and I was proud that I didnt even think about having lunch.
I started fasting on a Monday and the next day, I was down by 2.8kgs. And it went like this for the next days until I lost 10kgs.
I went from 67kgs to 57kgs in just seven 7 days. You can see the results in my cheeks HA!
How Much Weight You Might Lose Through Intermittent Fasting
Intermittent fasting, in which you consume calories only during specific eating windows, ramps up the weight loss potential as well. A 2014 report from the journal Translational Research states that the average intermittent faster might drop between 0.55 and 1.65 pounds a week.
Besides losing weight, you can also reduce belly fat through intermittent fasting, says that same study. The rate of belly fat loss can be anywhere from 3 to 8 percent in up to 24 weeks.
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How Much Weight Can You Lose From Intermittent Fasting
Intermittent fasting is not a quick weight loss fix. It might take your body a few weeks to start shedding the extra pounds.
Do not expect to drop up to 20 pounds within your first week of intermittent fasting.
Like many diets, you need to remain consistent and make lifestyle changes to get results.
It might take a few weeks for you to drop your first pound from intermittent fasting. However, once you start, you can expect to lose about a pound each week. Some people can lose up to 10 pounds each month.
Therefore, your body type will determine your results.
Is Intermittent Fasting A Fad
Absolutely not. All the evidence points to the fact that intermittent fasting is here to stay. It has become a lifestyle choice for hundreds of people, with many more coming on board as research continues to discover and confirm its seemingly endless benefits.
Fasting has been practiced for centuries by various cultures worldwide for both health and spiritual benefits. It is only recently that it has become known in the West as a healthy lifestyle choice.
Its highly unlikely that the practice of intermittent fasting will go away anytime soon, especially as more and more health experts are acknowledging its benefits.
Whereas health experts had previously warned about the potential dangers of skipping meals, research findings and real-life examples have caused them to do a 180-degree turn. In fact, nutrition experts are so convinced of the benefits of intermittent fasting that they are now recommending it to clients who simply cannot stick to a traditional diet.
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How Can I Lose Tummy Fat Fast
20 Effective Tips to Lose Belly Fat Eat plenty of soluble fiber. Avoid foods that contain trans fats. Dont drink too much alcohol. Eat a high protein diet. Reduce your stress levels. Dont eat a lot of sugary foods. Do aerobic exercise Cut back on carbs especially refined carbs.
Lessons From Krystals Intermittent Fasting Weight Loss Journey
To give you a better idea of what intermittent fasting weight loss is like, Simple recently spoke with Krystal, a weight-loss influencer and intermittent fasting advocate. Krystal uses her platform of over 30,000 followers to encourage others to begin their path to wellness through the handle on Instagram.
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Her Success Gave Her The Confidence To Return To Work
After seven years staying home to care for her daughters, Etienne-Mesubi returned to work last November as a public health epidemiologist working in global health. She was apprehensive about rejoining the workforce and says her weight-loss success helped give her the confidence to do it. I thought, Martie, you lost all this weight, you can definitely go back to work you got this, she says.
Etienne-Mesubi shares her journey on her blog, podcast and . Anybody can do this. This is something you have control over, she says.
I feel amazing. I feel fantastic. I have newfound confidence, she says. Im saying yes to so many things. Im excited about life and my future with my family. Im a better mom and a better wife.
Reduce Stress And Improve Mental Health
The 16:8 diet help reduce cortisol levels and help reduce inflammation. Plus, since you wont be dealing with hunger for two days a week, its better for your mental health.
Those whove tried the 16:8 diet say how much more productive they are during fasting hours, spending less time stressing over food and more time channelling their energy into other beneficial tasks throughout the day.
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Intermittent Fasting The Best For Weight Loss
Ive been a personal trainer and nutrition coach since the mid-2000s and intermittent fasting is without a doubt the most effective diet for weight loss and slowing aging . Its also very simple to follow since youll just be restricting the times youre allowed to eat.
With intermittent fasting your body doesnt have any calories coming in. This allows your body to feed off your fat stores as an energy source . Since youre restricting your feeding hours youll instantly be cutting down on how many calories youre eating . Lowering your caloric intake does play a significant role in how much weight youre able to lose .
Finally, your body will release fat-burning hormones such as human growth hormone . This helps to preserve lean muscle mass which is needed to get a toned and slim physique . But dont worry about getting big bulky muscle mass from fasting.
But a lot of the weight youll lose with intermittent fasting depends on how much you have to lose in the first place. If you only have 10 pounds or so to lose then the results will be lesser if only doing it for a short time. But if you have more than 30 pounds to lose then your results will be much more.
You can expect to lose the most weight in the beginning few months and then itll start to slow down from there. And if youre trying to break through a weight-loss plateau then fasting for longer hours can get you there too .
Diet Plan: What Can You Eat And What Are The Benefits
The 16:8 diet has been one of the most popular diet plans weve seen in years and with good reason.
The 16:8 plan also called the 8-hour diet is an easier and more consistent way of fasting that avoids heavily calorie restricted days found in other popular intermittent fasting plans like the 5:2 diet or Fast 800 calorie diet.
Studies have shown that intermittent fasting can have benefits on both your body and mental health, as well as being one of the diets that work fast for weight loss.
A famous fan of the 16:8 intermittent fasting plan is Hollywood icon Jennifer Aniston. In an interview with the Radio Times, Jennifer revealed that shes a big fan of intermittent fasting in general but specifically this plan. I do intermittent fasting, so no food in the morning. She said, I noticed a big difference in going without solid food for 16 hours.
Also Check: What Is The Best Intermittent Fasting Window
How He Did Ithow One Man Lost 50 Pounds With : 2 Intermittent Fasting
She also fasted for 48 to 72 hours every week for about two months. Im not a medical doctor. I do have a Ph.D. in epidemiology, but I wouldnt recommend anybody do that without speaking to your doctor and doing your own research, she says.
She planned her daily meal for dinnertime so she and her family could all eat together, and she didnt restrict what she ate. Im Haitian and my husband is Nigerian, and we eat everything. I wasnt going to restrict my traditional foods, she says.
Why You May Not See Results
Although there is research supporting the effectiveness of intermittent fasting, there are many reasons you may not see results. It may sound counter-intuitive, but you may not be eating enough calories during your fasting window. If you severely restrict calories, it can backfire. Sudden under-consumption can lead to metabolic adaptation, a process where your body becomes more efficient at using energy and storing fat which means youll burn less calories. The goal is not to count calories and cut them, its to eat minimally processed, nutritious foods during your eating window until you are full.
If you eat ultra-processed, energy-dense foods during your meals, that could be another reason why youre not getting the results you desire. Fasting can help you burn fat, but it doesnt mean that its magic! Remember to fill your plate with lean proteins, complex carbs, and healthy fats.
Finally, make sure you drink plenty of water during your fasting window. Hydration helps you feel full and satiated, and its easy to mistake thirst for hunger. If youre not hydrated when you approach your eating window, you may be prone to choose and eat ultra-processed foods.
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How Much Weight You Might Lose On Keto
First, lets delve into your weight loss potential on keto. The journal Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy in a 2014 publication reported that of 349 participants, the average amount of weight loss for keto dieters was 26.2 pounds in two years.
The participants all had type 2 diabetes, which can make it more difficult to lose weight. Thus, a keto dieter whos not a diabetic might lose weight at a greater rate in the same amount of time. After all, within the first week of keto, some dieters report shedding as much as 10 pounds. This is all water weight though and the weight loss doesnt continue at such a rate further into the diet.
In 2013, the British Journal of Nutrition studied the effects of keto dieting on weight loss. One group of participants in their study consumed no more than 50 grams of carbohydrates per day. The other group was on a low-fat diet. The weight loss potential was greater for keto dieters by 2 pounds.
Thats about as much weight as you should lose on the keto diet per week. Some dieters might drop a pound a week on keto as well, which is normal.
You Are Not Eating Enough Protein
If you find that your meals cannot carry you across your fasting period to your next eating window, then you might need to adjust your diet.
Consider including more lean protein in your diet. It does not matter the type of protein, vegan or animal protein, all are fine.
Proteins can help keep you full till your next meal. Furthermore, if you are exercising during this period, proteins are important for building your muscles and protecting your bone health.
Your meals should have healthy fats, carbs, leafy greens, and proteins.
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Health & Wellnesswhy Intermittent Fasting May Be The Best Diet For Weight Loss
There are different types of intermittent fasting. Some people like the alternate day approach eating nothing or very little one day, then normally the next and repeating that pattern because it lets them have a day off from dieting. Any weight loss and health gains will be more evident if the fasting is alternated with healthy eating and combined with an active lifestyle, Betts said.
The less strict 5:2 plan calls for two non-consecutive fasting days a week. Time restricted feeding, or 16:8, calls for people to consume all their calories during an eight-hour window and fast for the rest of the day.
Alternate day fasting and the 5:2 plan generally result in about twice as much weight loss as time restricted feeding, Varady said.
Iâd say definitely keep on doing if it works for you, she added. I wouldnât be put off by these findings because they donât represent what people actually do during these diets.
How Long Till You See Results From Intermittent Fasting
Now, most people who use Intermittent Fasting will see much better results in their first month compared to typical diets such as calorie restriction.
The Centers for Disease Control & Prevention says you can only really lose 1-2 pounds a week . This means according to them you can only drop up to 8 pounds in a month.
But most people using Intermittent Fasting typically lose more weight than that. Plus itll feel less restrictive to use Intermittent Fasting compared to calorie counting since you can still eat outside your fasting window.
The first week youre using Intermittent Fasting youll also notice an increase in energy in the mornings. This is a great time to workout and hit the gym as your body burns off more fat for energy in a fasted state.
Plus youll feel better mentally and have decreased brain fog after a few days of Intermittent Fasting. Youll think clearer which will help to translate over to improvements in productivity in your work and school.
But the weekends can be the toughest for those getting started with Intermittent Fasting for their first month. It can be hard to stay fasted when your friends want to hang out or if you want to cut loose on the weekends.
Do your best to stick with your fasting window over the weekends if you want to keep getting results you can be proud of. I make a rule to live and die by the timer app on my phone to not eat until its finished no matter what.
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/8where Do You See Yourself 10 Years From Now
Exercising is now something that I enjoy and my next goal is to develop my body further and try out Calisthenics
Lifestyle changes I made:
1) Learning to tackle hunger was hard because I always used to eat out of boredom something which I do not do anymore
2) Diet is the more important aspect of fitness but exercise is important to keep the body in shape and improve mobility
What was the lowest point ?
I was at my lowest point when in January 2021 I saw a few weight loss stories online and realised that I had wasted the entire 2020 while the lockdown could have been a great opportunity to change myself.
Tips For Weight Loss With Intermittent Fasting
1. Increase your fiber intake for gut health and satiety between meals.
2. Increase your lean protein intake if needed to improve satiety and muscle mass. One exploratory study found that individuals who successfully lost weight during a randomized controlled trial of 12 months of alternate day fasting report greater protein intake, increased fullness and decreased hunger than individuals who didnt lose weight.
3. Stick to your fast-day calorie goals.
4. Avoid energy-dense meals and snacks on feast days.
5. Eat early in the day. A recent study found that snacking or eating dinner late at night prevents you from burning fat as you sleep. Our internal clock regulates when our bodies switch from primarily using carbs to primarily using fat to create energy, but this cycle goes out of whack when we reach for that midnight snack. According to this study, If you eat late, when you go to bed you will be preferentially burning carbs, delaying the time in which your body flips into fat- burning mode.
6. Eat in a narrow window on calorie restriction days. For example, if you follow a modified alternate day fasting protocol where you eat up to 500 calories on fasting days, eating all of those calories in one meal may give you the added metabolic benefits of time-restricted eating.
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