A FOOD LOVERS GUIDE FOR LONG TERM WEIGHT LOSS-PART 4

A FOOD LOVERS GUIDE FOR LONG TERM WEIGHT LOSS

Practical Guidelines to fit Intermittent Fasting into your personal lifestyle

Here are some practically guidelines on how you can fit an IF approach to your lifestyle based on whether you are an early bird(5-8am) or wake up later (9-10am). 
 
If you are waking up early mornings:
1. Find out how much calories and macros you need using this Calculator. This is the amount of food you need daily. I would advise to keep your focus on reaching your protein levels and calories while letting your fats and carbohydrate recommendations fluctuate.  
 
2. Fast for about 4-6 hours every morning after waking up.  
 
3. While fasting try to drink about 3-5 big glasses of water. Some people like to have sparkling water as it helps supress hunger.
 
 4. Have a cup of coffee or green tea an hour after waking up.  
 
5. Have your first meal 5-6hours after waking up. Good food options for this meal are lean meat sources, eggs, cheese, fish and veggies.  
 
Examples meal 1: 300-400g green vegetables, 120g Tinned Tuna and handful of dry roasted peanuts.  300g Spinach with 4eggs and cheese omelette.  
 
 
Logic behind  meal 1
  This meal should consist of food that fills you up and is still fairly less calories, so later in the day you can have a much larger meal with the more calories.  
 
6. After about 4 hours of eating your first meal have your second meal with a high fat source. Good fat sources can be nuts, cheese, yogurt, dark chocolate, olive oil or coconut oil to name a few.  
 
Examples for meal 2.  
Handful of nuts with 30g of dark chocolate.  
A grilled sandwich with butter or coconut oil with cheese. 
 
Logic behind this meal 2
Having a high fat snack helps prevent hunger in the long term unlike carbs and consuming encourages your body to use its own fat stores as energy. Another reason for this meal is to reduce the time period between meal 1 and meal 3.  
 
7. About 4 hours after meal 2 have the largest meal of the day. You want to consume more of your calories in this meal. This is also where you can do carb backloading (having carbs in the evening). Consuming a high carb meal in the evening might also help you sleep better.  
 
Examples of this meal:  
 
100g broccoli, 200g of sweet potatoes steamed, 300g of chicken breast fillets fried in a table spoon of coconut oil.  
 
1 portion of White or brown rice White fish fillets Cheese Mixed vegetables  
 
Logic behind this meal Ideally, we want to have the majority of your calories in your last meal of the day. Also, if you are on a night out, this is a good way to enjoy a meal out without any guilt.
This large meal will also help you when fasting the next day.   
 
 
If you are waking later in the morning
 
1. Find out how much calories and macros you need using this Calculator. This is the amount of food you need daily. I would advise to keep your focus on reaching your protein levels and calories while letting your fats and carbohydrate recommendations fluctuate.  
 
2. Fast for about 4-6 hours every morning after waking up.
 
3. While fasting try to drink about 3-5 big glasses of water. Some people like to have sparkling water as it helps supress hunger.
 
4. Have a cup of coffee or green tea an hour after waking up.  
 
5. Have an apple after 5-6hours from waking up to push your first main meal further back. If you are a late bloomer, ideally we want to have only two main meals for the day, so the try to push the first meal a little bit further by having an apple.  
 
6. Have your first main meal with about 50-60% of your calories for the day.  Good food options for this meal are lean meat sources, eggs, cheese, fish and veggies. 
 
 
Example meal:  450g chicken breast fillet fried with 2-3 teaspoons of coconut oil.   150g broccoli and 100g sweet potatoes stir fried with coconut oil.  
 
 
Logic behind this meal. 
 
Since you have been fasting for a long period, have a large meal will fulfil your hunger needs. Again, these are guidelines only, I would suggest experiment with these guidelines and see how you feel.    
 
7. Have a smaller meal about 4-5 hours after your first main meal.  
Example meal:  
500g Yeo Valley yogurt. (avoid fat free options as you need some fats to keep you full) 
 
 
3-4 whole eggs scrabbled or made into an omelette fried with 2-3 teaspoons of coconut oil. If you are eating out, make sure to order something similar.  
 
Logic behind this meal 
 
A small meal is good enough at this point because you probably will still be digesting your first mail meal. This meal should have plenty of proteins with relatively low fats and carbs. Ideally include slow digesting proteins such as eggs or cheese would be ideal so they will keep you full throughout the night and the next morning.  
 
8. Avoid having any food until your first meal the next day. Drink plenty of water to keep you full.
 
9. Once a week have a day where you eat enough calories at maintenance level instead of a deficit. (maintenance is roughly 15x your bodyweight in pounds)
 
10. Take a week off for every 2 months of eating this way and consume your food at the maintenance level.  
 
 People who should avoid Intermittent Fasting 
 
There are certain people who IF might not be suitable for.  
These people are: 
 
Diabetic or hypoglycaemic individuals People who are diabetic and hypoglycaemic tend to be deprived of their vital nutrients. So it is very important they constantly provide the right nutrients to the body and IF might make this more difficult. If you fall under this category and still want to take an IF approach I would advise you to consult your doctor first, especially if you are under medication.  This brings me to my next point: 
 
Individuals with other health problems Even though IF can be healthy in general, if you are under any medication or having a health problem, it might interfere with your healing process. Once again, I would recommend to consult your doctor before you try out IF.  

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