Intermittent Fasting Meal Plan | FULL DAY IF Meal Plan intermittent fasting really works in any type of meal plan it really is just about the timing of when you eat your foods it’s not about the actual food you’re eating yes there are ways to enhance an intermittent fasting lifestyle like having whole nutritious well-balanced meals but it doesn’t mean you have to be keto or clean eating weight watchers or anything in order to make intermittent fasting work the basis of intermittent fasting is just the time frames of when we have our fasting window and when we have our eating window so in general, my eating window goes from about 11 30 a.m until about 4 or 4 30 p.m every day so for about four to four and a half hours is when i consume all of my food for the day and that leaves me about 19 to 20 hours of fasting time when i’m no longer eating and this is really.
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how most of my days look i might change things up a little bit if say i have to be at a soccer game or something i might start my window a little bit later and then compensate and just i kind of just play it by ear each day and generally once i start eating i try to have all my food within about four or five hours so that i have the other time during the day to have my fast and a lot of people reach out and ask about specific times and is there a better time than others and really in my experience it’s just about the consistency of sticking to something having that iteration every day trying to do the same thing and make it better and really not focusing so much on the specific did i do it at this minute or that minute
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so that you’re avoiding having all these time frames of eating when you really don’t have to [Music] so typically on weekdays i get up at 6 45 in the morning and i get ready to get the kids off to school within about 30 minutes of waking up i try to have at least 24 ounces of water and i just use a mixer bottle as my water for the whole day that’s a good way for me to keep track of how much water i’m consuming and then when we get back from dropping off the kids dustin and i have our workout from about eight to nine in the morning and at that time i’m also having about 24 to 48 ounces of water i’m not having any food for my workouts we do them fasted after the workout we get ready for the day and dive into work usually computer work in the office i usually spend my mornings engaging in youtube or instagram and either basically responding to comments or creating new content to share as i’m working i’ll often have one to two cups of coffee in the morning i have a tablespoon of organic half and half along with my coffee which does not break my fast if you watch my video on the things that break a fast full fat dairy does not and so i usually have uh two cups of coffee i would say on weekdays when i’m doing my work in between my coffee i’ll often also add in another 24 ounces of water so that i can just kind of keep getting all my water in my goal is to drink around 160 ish ounces of water in a day and so i find it’s better for me to have it early in the day as often as i can especially while i’m still fasting.
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so then i’m not up all night having to go pee because i had so much water later in the day trust me i’ve done it and it does not work well so my first meal of the day when i break my fast is really a combination of breakfast and lunch and i have it around 11 30 in the morning and i kind of break it into two different pieces so i start off with an ezekiel muffin i’ve really really been enjoying cinnamon raisin english muffins that i toast and then top with some vital farms organic grass-fed butter and the combo on that is so good and i just look forward to it every day so i usually get that started and then i’ll snack on that while i’m preparing the rest of my meal for lunch i’ve been doing this really really easy bagel sandwich that is so delicious and it’s so easy so i start with the dave’s killer bread bagel that is an everything bagel it’s so delicious and these are awesome because they’re made with pretty clean ingredients high in fiber high in protein and the carb count isn’t horrible either so it’s like the perfect bagel toast those and then i go ahead and measure out about three ounces of ham and i know you’re going to ask what type of ham i use i look for nose nitrate no nitrite added low sodium no sugar added deli ham usually boar’s head has a really good option but whatever is around i’ll pick sometimes
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i’ll heat it up in the microwave sometimes i’ll just use it as it is really the only cooking i have to do for this bagel sandwich is the egg and i just fry up one egg always do my seasoning i love sea salt black pepper garlic powder and onion powder and that’s just like my jam right there i love that combination and like within five minutes this whole meal is together also use a slice of cheese for a little bit of extra fat and to make the whole sandwich come together because what’s a bagel sandwich without some cheese and it is just the best sandwich ever usually i have a little bit of carbs left over with this so whatever berries i have in the house i’ll add to the side of this to have some extra carbs with this meal so this breakfast lunch combo is my biggest meal of the day so in addition to the ezekiels and my sandwich and my strawberries i’ll also make myself a protein shake as well and i’ll just have all of that to break my fast and i just love it because at the end of it i feel nice and full and satisfied it’s just the best feeling plus i absolutely love bagel sandwiches and so incorporating those into my life is something that i love to do and so i’ll get probably tired of this after a little bit but i usually eat the same meal for quite a few days and i don’t get tired of it because not only did i find something that fits my macros perfectly so it’s easier for me to just stay to that and not get decision fatigue trying to figure out what i’m gonna have and also sometimes if i’m super full at the end of the meal i will wait to have my protein shake until later or if i just feel like i can go ahead and have it at that point i’ll have it it just kind of depends and the protein shake is the thing that’s kind of variable on when i might have it so after lunch dustin and i usually go for a two ish mile walk this allows us to have some high level time talking about the business and plans and where we want things to go and these times we really enjoy because we love being productive and being active and talking about the business.
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it’s all good times we really look forward to our walks every day and then when we get back from the walk we’ll dive back into work for a little bit then around three ish when the kids are starting to come home from school i will have my one big snack of the day i don’t really care for small snacks that don’t do much for me so i love this snack that i do and if you follow me on instagram you already know that this is something i do every day and so what it is is protein pancakes topped with some peanut butter some yogurt and then usually my favorite is to have raspberries on top with a little sprinkle of cinnamon and i also bulk meal prep these protein pancakes ahead of time and so when i’m having them during the week i just grab them from the fridge put three on my plate and reheat it for like a minute and
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so that’s all i have to do and i can’t say enough about bulk meal prep ahead of time it just makes life so much easier i can’t believe i get to eat it with this healthy lifestyle it’s so amazing and so delicious and luscious and filling and creamy and just sweet and so good and really these are the meals that i have most days i thrive in consistency and so if i have the same meals and i’m enjoying them i find no reason to change it up sure i’ll go out to dinner with the family or i’ll have a lunch with a friend and i’ll accommodate my eating plan based off of that but in general i like to just kind of stay in my lane stick to the foods that i enjoy and i really enjoy them so i don’t find a lot of need to add in more things plus it’s
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so much easier to hit your macros if you’re eating the same foods every day you can really understand the foods that you’re wanting and that you should fit into the certain time frames within your window so that you can meet your macros and still feel full and happy with the food that you ate so at this point i’ll usually have another protein shake then that’s just a scoop of protein mixed with water and that gives me a lot of protein with just a really small amount of carbs and fat and so and it’s a great way to just continually supplement my protein intake throughout the day my current target for daily protein is 150 grams of protein so i break that up as much as i can throughout my eating window so at this point during the day i’m usually kind of done-ish with work i might be finishing some things up i’m hanging out with the kids i’m helping them with any snacks that they need i’m making sure that one of them gets off to taekwondo while the other one knows that.
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she has to have her soccer practice or the basketball practice got moved to today and all of that kind of coordination that happens with being a mom and having four kids and as the day winds on i’ll typically start to make my dinner around 3 45. when they get home from school they’ve had their snacks and so they don’t usually eat until a little bit later usually around five but i have my dinner before them so that i and i’ll accommodate my eating plan based off of that but in general i like to just kind of stay in my lane stick to the foods that i enjoy and i really enjoy them.
so i don’t find a lot of need to add in more things plus it’s so much easier to hit your macros if you’re eating the same foods every day you can really understand the foods that you’re wanting and that you should fit into the certain time frames within your window so that you can meet your macros and still feel full and happy with the food that you ate so at this point i’ll usually have another protein shake then that’s just a scoop of protein mixed with water and that gives me a lot of protein with just a really small amount of carbs and fat and so and it’s a great way to just continually supplement my protein intake throughout the day.
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my current target for daily protein is 150 grams of protein so i break that up as much as i can throughout my eating window so at this point during the day i’m usually kind of done-ish with work i might be finishing some things up i’m hanging out with the kids i’m helping them with any snacks that they need i’m making sure that one of them gets off to taekwondo while the other one knows that she has to have her soccer practice or the basketball practice got moved to today and all of that kind of coordination that happens with being a mom and having four kids and as the day winds on i’ll typically start to make my dinner around 3 45. when they get home from school they’ve had their snacks and so they don’t usually eat until a little bit later usually around five but i have my dinner before them so that i can get that out of the way finish my eating window and then i can focus 100 on what they’re eating after that and i know a lot of people wonder wait so you never eat with your kids and to be honest my kids are running back and forth from rehearsal to practice to hanging out with friends to having homework to staying late to do a club there’s so many things that are happening on a daily basis during the week for sure that there’s not a lot of time for us to actually all sit down and have a meal together anyway so i don’t have mom guilt over not having meals with my kids because there is no meal to be sitting down on if there were an opportunity to be going and having a meal with them i would go and i would accommodate i would either eat what they’re having and then make it work for my macros or i would eat what i’m eating and they would eat what they’re eating because.
it’s not always the same thing anyway this strategy works out really well for everyone they understand that i have my goals and they don’t really need me to eat with them unless it’s a special occasion or we’re having a family meal so for my final meal what i’ve been doing is i’ve been having a shredded chicken and rice burrito so for this meal i grabbed the shredded chicken that i’ve made in the slow cooker on a different day for bulk meal prep out of the fridge it’s already seasoned and cooked i just weigh that put it in the pan then i have my steamed rice it’s either usually brown rice or white rice and i put that in the pan saute that together get it nice and heated through add a little bit more seasonings really my go-to’s are sea salt black pepper garlic powder and onion powder and that’s all i ever need to season and it’s like so easy to do and very simple and comes together in just a few minutes also if i’m low on protein on a particular day i’ll add some liquid egg whites to this meal you actually really don’t taste it just kind of adds a little bit more texture and juiciness to the shredded chicken and the rice so it’s really not a big deal at all i use this olay spinach wrap and i top it off a little bit of cheese and of course my hot sauce and i am good to go this meal is so good so i have all of this prepared the day.
before so i know if we have strawberries in the house i will make sure to add that to my plan for the day after so that i can kind of just grab it and have mindless eating of stuff that’s already prepared i’ve set myself up for success already my only job now is to execute and to eat my meals it just makes life so much easier and so this is my last meal of the day for the rest of the night i’ll have some water and then if it’s a weeknight that we have a little bit of time usually our family likes to get together and watch a family show together in those cases i’ll have a decaf coffee and i’ll add another tablespoon of half and half to it and that’s really all i’ll have along with water until the end of the day and then it starts the whole process over again in the morning.