Hi guys,
as promised today I'm going to tell you a full day intermittent fasting plan. If you
haven't seen my previous video on intermittent fasting and how it has to
be followed . I'm going to share a full day diet plan for 16 as to 8 which is the most
doable intermittent fasting and is also knownas lean gains.
So let's get started, 16 :8 plan is very new .skip your breakfast and limit your daily eating time to 8 hours and then you fast for the rest 16 hours which includes
sleeping time as well .For example 11
a.m. to 7 p.m,. 12 p.m. to 8 p.m,. 1 p.m. to 9 p.m. ,2 p.m. to 10 p.m. 3 p.m. to 11 p.m. etc.
https://5045biehxg940p77gsv7r-3o5k.hop.clickbank.net/
Now these timings are just for the
reference follow as per your schedule
and sleeping pattern keeping an eight-hour window. A person doing a nightshift can also follow accordingly keeping in mind that you miss your first meal which happens to be your dinner .Make sure you do not sleep 2 hours beyond your last meal .So that you don't get hungry, I've seen many following this plan from morning to evening without skipping breakfast which is not the right method because in 16 :8 intermittent fasting skipping breakfast and exercising on an empty stomach is
helpful for faster weight loss and this
plan works wonders for all those who
have hit a weight-loss plateau or stopped losing weight and all those seeking a plan for stagnant weight. This is the one intermittent fasting also increases your growth hormone levels but stimulates muscle and bone growth. So you will not lose muscle mass on this diet,in fact you will regain muscle mass so this plan is excellent for building lean muscle ,you can continue taking supplements if currently on them and if not then start taking multivitamin supplements to cover up for the nutrition.
https://5045biehxg940p77gsv7r-3o5k.hop.clickbank.net/
My diet plan is based on
nutritious high fiber, high protein forms
that will make you feel full without
consuming too many calories. I'm taking 1
p.m. to 9 p.m. as reference with a plan
you can shift this timing as per your schedule .You can have up to three major
meals in this but I'll be sharing two
big meals with three small so that your
daily needs are met .So let's begin with
the full day's 16:8 plan.
So start your day at 1 p.m. with spirulina mixed with any fruit or vegetable juice or even water it is one of the best vegetarian protein source. Spirulina is a superfood and contains about 50 to 70 percent protein by weight and helps in weight loss. It is rich in potassium,
https://5045biehxg940p77gsv7r-3o5k.hop.clickbank.net/
zinc ,magnesium,selenium, iron etc. Spirulina is high in chlorophyll which helps in hormonal balance improving digestion and weight control.
It is also super rich in vitamins like
b1 b2 or b3 b6 b9 which is folic acid
biotin b12 vitamin E etc. After 15 minutes it's time for lunch basically you can have anything you like preferably homemade but I would still suggest you to have a proper meal like have brown rice with cooked lentils or legumes or Indian bread or roti but any cooked vegetable and a bowl of yogurt.
I added brown rice because it's a whole grain and is more healthy than white rice it is also rich in fiber vitamins and minerals. I would suggest you to avoid white rice as it is starchy and will soon fill you up without giving you much nutrition. Non vegetarians can also have chicken which is a good source of protein have any one of these lemon pepper chicken be chicken or cabbage chicken with roti and a bowl of yogurt . At 2 p.m. have one tablespoon of apple cider vinegar with mother with a glass of water it helps an
intermittent fasting a lot it regulates
pH levels blood sugar and breaks down
fat ACV acts as an appetite suppressor
and detoxify the body .At 4 p.m. have a
glass of either almond soy oats or plain
milk with a handful of nuts like our
mundo walnut or macadamia nuts provide
you with essential minerals which is
necessary . At 5:30 p.m. have a bowl of any fresh fruit ,it could be any fruit meat banana grapes Kiwi, orange ,pineapple papaya etc. Fruits are sources of many essential nutrients and are vital for health and maintenance of your body.
https://5045biehxg940p77gsv7r-3o5k.hop.clickbank.net/
At about 7 p.m. have 2 boiled eggs a snack or vegetarians can have a handful of roasted chickpeas, peanuts, boiled peanuts, Makana etc .Any snack that is comfortably available and rich in nutrients. By now you know the power of boiled eggs .Eggs and peanuts both are a good source of protein and good fats ,makhana are a good source of protein potassium phosphorus iron and
zinc. At 8:30 it's dinner time which is
your last meal, have a bowl of plain Pollock or palak paneer with roti or brown rice .spinach is high in niacin and zinc as well as protein a fiber vitamin b6, folate calcium, iron, magnesium, phosphorus ,potassium, copper and manganese ..in other word it's loaded with good things for every part of your body hence ,I recommend spinach for this diet and at 8:55 p.m. have a glass of water.
https://5045biehxg940p77gsv7r-3o5k.hop.clickbank.net/
From 9:00 p.m. sharp your 16 hours fasting period starts .During this period you can't eat you can drink liquids with zero calories
don't add creamer milk to your tea or
coffee as body needs to adapt and start
burning fat from your fat stores and not
rely on your calorie intake during this
period keep the level of magnesium
potassium selenium etc adequate in your
body else you will feel weak or faint. To avoid the situation keep your body hydrated with at least 3 liters of any of these liquids .flat belly Drive drink ,eggplant water lemon water or plain water no matter which water you choose from above but don't forget to add one teaspoon of Himalayan pink salt to every 2 liters of liquid because the salt will provide 84 essential minerals your body and will not leave you depleted .You can also have zero calorie beverage like green tea green , black coffee, black tea etc.
Doing fasting the shown meal plan is a
sample diet plan, you can replace with
food of your choice you can have anything at all. There are no restrictions whatsoever but just make sure what you're eating is healthy low in calories and high in proteins and fiber.
https://5045biehxg940p77gsv7r-3o5k.hop.clickbank.net/
So that you survive well during the fasting period you can eat in
whichever order you like two or three
big meals or more two big meal two small
meals or two big meals three small meals
etc .There are four items in this plan which I personally recommend having and these are multivitamins spirulina and Himalayan pinksalt . Detox your body and help in losing weight fast taking multivitamins daily can replenish your body's supply .However if you still wish to skip any of these go ahead women who can't handle 16 hours of fasting can start with 14 hours but men should go with 16 hours.You will slowly adapt to this pattern
and stop feeling hungry soon after
following this plan for at least 10 days.
You will see a tremendous change in your
body as a body's fat percentage will go
down considerably especially around the
buds and thighs and belly area .Hope I've
been able to explain how your diet should be while on 16 :8 intermittent fasting. Nobody can do it for you,you have to do it yourself. So drive yourself and don't stop whenyou're tired stop when you're done.
bye-bye.
https://5045biehxg940p77gsv7r-3o5k.hop.clickbank.net/
No comments:
Post a Comment