How To Get Los Weight With Full Day Intermittent Fasting With Full Day Meal Plan In 2021
Introduction Of How To Get Los Weight With Full Day Intermittent Fasting With Full Day Meal Plan In 2021
How To Get Los Weight With Full Day Intermittent Fasting With Full Day Meal Plan In 2021. What I eat in a day with intermittent fasting and I’ve shared quite a few of these in the past but now that it’s spring there’s been a few changes to what I’ve been craving and my exercise routine so I’ll be taking you to step by step through my intermittent fasting routine my workouts my meals everything that I do as a nutritionist with intermittent fasting in today’s article now today is also sponsored by my all-time favorite bone broth company kettle and fire.
Now first things first with my intermittent fasting routine you guys know this I love starting with a fasted walk
I have an awesome broccoli soup recipe that I’ll be sharing with you guys later in this article using their bone broth as the base but more on that in a bit now first things first with my intermittent fasting routine you guys know this I love starting with a fasted walk and I’m talking about a completely fasted walk I make sure to not even have my keto coffee during this time now for a variety of reasons first of all because this helps to maximize the gut cleaning process the migrating motor complex.
I like to have a bit of a true fast in the morning that way I’m activating the migrating motor complex I’m really getting a lot of that gut cleaning action that helps with the deep loading and the gut healing plus walking helps to stimulate the gi tract now Trevor and I just moved not in our tiny little kitchen anymore so it’s been really fun using walking as a way to explore our neighborhood and check out the new sites and thankfully for today, we got out when we did because it was beautiful out.
When we first left and then it started to downpour so got some steps in first thing now one thing that’s changed a bit is that I have slightly increased the amount of Celtic sea salt that I’m using when I have my water now typically I would have about an eighth of a teaspoon first thing and then another eighth of a teaspoon after my workout but I’ve been increasing this to about a quarter of a teaspoon I’ve changed my workout routine where I’m still incorporating strength training and walking.
But I’m incorporating a lot more recovery time as well and because of that, I found that I’ve needed a bit more sea salt so I bumped this up to about a quarter teaspoon first thing and then maybe another eight teaspoons or even another quarter teaspoon after my workout which replacing electrolytes with intermittent fasting is so crucial because it’s really easy to get into an electrolyte imbalance with intermittent fasting purely because you’re releasing a lot of water and if you’re not replacing the sea salt along with water you’re taking in it can make an even further imbalance this is why a lot of people might experience headaches at first with intermittent fasting.
I have the keto coffee it is going to break the MMC so I’m no longer getting the benefits of the migrating motor complex
Because of this electrolyte imbalance which I’ve done an article on this in the past right here now next you guys know me I must have my keto coffee now once I have the keto coffee it is going to break the MMC so I’m no longer getting the benefits of the migrating motor complex during this state in the fast now it’s focused on just keeping the insulin levels lower so this is why if gut healing or focus on gut healing is your main priority with intermittent fasting I always recommend trying to have your coffee during your eating window or at least pushing it to the latest part of your fasting period that way it’s not going to disrupt the migrating motor complex but for me and my balance.
I found that having the coffee about partway through my fasting period and having a bit of a true fast is a good balance of getting that migrated motor complex stimulated now for my keto coffee I like to use coconut oil and grass-fed butter I know some people like using ghee it’s a great option but I think it tastes awful some people love it which is great it’s fine it works equally as well as grass-fed butter but I just think it tastes more oily so if you’ve tried keto coffee in the past and you’ve used ghee and you thought.
It tasted too oily seriously try the butter instead it’s amazing how much of a difference it can make on the oily sensation I get none of that when I use butter and I have to my keto coffee recipe numerous times including how I get like the best raw check out this article if you want like the most awesome froth so at this point now it’s around 11 am and I’m going to be breaking my fast this timing though can honestly extremely vary for me this can be anywhere between 10 a.m or 12 p.m depending on my client’s schedule.
But because I’ve been using intermittent fasting for such a long time now it’s pretty easy for me to go back and forth between a 10 a.m or a noontime breaking of the fast and this is something most people will notice the longer use interim fasting is that you aren’t going to be getting hungry and that’s because the body is utilizing fat as fuel during that fasted state so appetite is a bit suppressed and that makes being more flexible with your schedule and your eating window a lot easier and more convenient.
I love smoothies they’re just so easy and I just really like having something that I can drink during this time
If you’re busy but it is still crucial to be getting all those nutrients in during your eating window so for myself even though it still rained out today I still went for a smoothie because duh I love smoothies they’re just so easy and I just really like having something that I can drink during this time because I’m still working now with the smoothie it’s crucial please hear me out on this crucial that you aren’t just having a fruit-based smoothie so important to make sure that you’re breaking your fast with protein fat and fiber or at the very least if you can’t get the fiber in at the very least protein and fat those are crucial to making sure that you’re feeling satisfied and not hungry and providing your body.
The nutrients it needs so for today’s smoothie we had some frozen strawberries I used that as the sweetener and then I used some coconut butter some peanut butter hemp seeds I didn’t have any homemade coconut milk on hand I would usually use that but instead, I just used water, of course, the greek yogurt for my protein intake and then a little bit of vanilla extract just to add that extra flavor, to be honest, I typically prefer blueberries in my smoothie but we didn’t have any and you just have to work with what you have and strawberries were fine as well it was almost like peanut butter and jelly type of smoothie now one thing you’ll notice is that.
I did not do my workout first thing in the morning typically I would but ever since we’ve moved for some reason I’ve just felt better getting like an early afternoon workout in so typically right before I have my lunch I think the big reason why is because I’ve been walking so much earlier in the morning and then after work that I’m not walking as much during the day so for me getting that extra movement in with a workout in the middle of the day has been helpful and I feel like I always end up filming these on days.
I have a leg workout leg workouts are just my absolute favorite so I did a bit of a leg workout
When I have a leg workout leg workouts are just my absolute favorite so I did a bit of a leg workout and then after that around 2 p.m is when I had my second meal or my lunch now eggs are usually my go-to but I’ve been wanting to switch up my protein source a bit which if you guys have been following me on Instagram I’ve been obsessed with using cottage cheese bowls lately which is also coming soon but I wanted something really fast and easy today because it is a busy day so I made myself like this tuna salad type of thing I didn’t have any celery so I just used onions a little bit of avocado oil mayo salt pepper and then I paired that with this leftover spicy coleslaw.
That I made from dinner the other night plus half an avocado to make sure I got that additional fiber and fat component to keep me satiated now for dinner I made my all-time favorite broccoli soup recipe and oh my gosh it is so easy to make people are always shocked whenever they make this because they think it can’t work just because there are so few recipes but it works so the broccoli soup recipe is actually from my complete intermittent fasting bundle protocols all it uses is a head of broccoli including the stalks a yellow onion high-quality bone broth.
Which in this case I use kettle and fire it’s just so convenient you know sometimes I will make my bone broth and you can do that as well especially if you have leftover bones to work with but especially if you’re in a pinch and you want something that’s going to be high in glycine high in collagen have all those amino acids that you’re looking for and it’s not just that junky type of chicken broth that you’ll find at a lot of grocery stores then kettle and fire is my all-time favorite go-to it’s also a natural way to get in a lot of collagen so if you’re looking for like a more whole foods approach to be getting in more collagen in your diet.
Whether it be to supplement for improved joints or gut health or skin using a high-quality bone broth can help to deliver the collagen-like I mentioned you can make this yourself too but if you don’t have that extra four to eight hour to be making the bone broth this is a great just super convenient option so kettle and fire are providing a coupon code for you guys it’s 20 of their bone broth which is awesome the coupon code is just my name autumn bates.
That over some veggies with a little bit of grass-fed cheese on top and mustard I also like to add pickles
Which going back to that is just amazing so the only other ingredients for this broccoli soup outside of the broccoli the onions and the chicken broth is just a little bit of olive oil to cook all of that with and then salt and pepper and that’s it and it’s amazing this is a great way to get in a ton of collagen all the fiber that you need for that meal I even sometimes like to drizzle a little bit of olive oil at the end or stir in a little bit of grass-fed butter just to help bump up the fat content a bit and also to make it creamy and amazing.
But alongside this broccoli soup, I’ll then have some type of cooked protein to go along with it so that I get all those components of the protein fat and fiber and tonight Trevor grilled up a few burgers on the stovetop for us we serve that over some veggies with a little bit of grass-fed cheese on top and mustard I also like to add pickles or gherkins I think they taste great Trevor doesn’t like them but he also doesn’t like cottage cheese and I love it so you know we balance each other out now if you want to make the broccoli soup recipe.
So definitely test it out it’s so simple and i’m obsessed with it so typically enter dinner around 6 30 7 p.m again it kind of depends on just when we started our day our windows are pretty flexible in that sense and then i like to end the night with some magnesium so i personally take around 500 milligrams so just make sure that i’m getting the muscle recovery and the sleep benefits that can go along with magnesium now if you’re curious to see how this differed from my last.
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