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Intermittent Fasting options are as follows:1. Daily Intermittent FastingAs in Catholic Lent Fasting and Muslim Ramadan, here you would fast from sunup to sundown – approximately 12 hours daily. The fast is broken each night with a light meal, preferably of lean fish or poultry, small portion of carbs (4oz baked or sweet potato, brown rice, multigrain pasta) and steamed veggies. The eating window remains open until dawn, but for most of that time you will be sleeping.Twelve hours to eat, twelve hours to fast… and so the cycle continues each day. I strongly recommend that you do NOT eat anything after 10PM. Just because you have twelve hours daily to eat doesn’t provide license to overeat. You can get up in the AM, have a light breakfast (oatmeal with skim milk, three egg whites and four ounces of ground turkey is my personal favorite), and then fast for the next 12 hours.Remember this motto: Progress, not perfection. In other words, certain days you may feel great and want to fast for another few hours. That is fine. But try not to exceed 16 hours of fasting each day, so as to not interrupt the Daily (IF) cycle.Estimated Weekly weight loss: three to five pounds. The key to successful weight loss with Daily IF is to eat clean meals; keep the consumption of fat and sugar low.2. Every Other Day Intermittent FastingAnother form of intermittent fasting is to go for an entire 24-hour cycle every other day. Example: You fast from 8AM Monday morning to 8AM Tuesday morning. Eat lightly on Tuesday. Wake up on Wednesday at 7:30AM and have breakfast. Start the fast at 8AM until the same time on Thursday… and so on.Estimated Weekly intermittent fasting weight loss: two to four
3. Half Week Intermittent Fasting InformationFast for 3.5 days weekly. Example: Fast from 8AM Monday to 8PM Thursday. You can return to regular eating for the rest of the week.Fasting would resume the following Monday at 8AM – repeating the same cycle. This system requires caution, however. Since one does not eat for 84-hour periods, it will be necessary to follow the breaking a fast instructions, listed towards the end of this book.Estimated intermittent fasting weekly weight loss: three to five pounds.4. Seven Day Intermittent FastingFast for an entire seven days, return to your regular diet for seven days, and then fast for another seven days. Similar to the Half Week method, you will need follow the breaking a fast instructions.Estimated weekly weight loss: Five to 20 pounds during initial 7-day fast and five to seven on subsequent ones.
|I don't want to be a slave to the scales anymore, but I can keep this one, maybe?|