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This Master Plan Includes

 

• Understanding of intermittent fasting

• How to lose up to 3 pounds a WEEK!

• Common mistakes to avoid while doing this diet

• Top 10 tips on staying motivated

• Training tips


• Meal Preperations strategies 


• A 30-Day Game Plan


• Grocery List

• And Many, Many, Many more!!

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What Is Intermittent Fasting?

Intermittent fasting can be described as alternating intervals of feeding periods and not eating (fasting) period. It simply means you alternate a feeding window and a fasting window. The length of time for each window will vary heavily depending on the protocol of fasting you adopt.

Your body is structured for a smooth transition between fasted and fed states. When in the fed state the level of insulin is elevated thereby signaling the body to store all excess calories in fat cells. The burning of fat is also halted, and the body burns the glucose from your previous meal instead. On the other hand, when your body is in the fasted state insulin levels drop, and hormones that oppose insulin (growth and glucagon hormones) are elevated. This forces the body to burn fat stored in the fat cells to produce energy. This simply means burning fat can only happen when the body is in the fasted state and store more fat when in the fed state.

The moment you begin eating your body enters into the fed state, for the next 3-5 hours the works on the food you consume. The level of insulin in your body rises significantly thereby shutting off fat burning and storing the excess calories. After the mentioned hours the body will enter the post-absorptive state. In the absorptive state, the body is still circulating the components from the last meal you ate. The post absorptive state last for 8-12 hours after the last meal taken. It takes 12 hours for your body to go into the fasted state fully.

The idea behind intermittent fasting is eating ad libitum when the feeding window opens and when the fasting window starts you avoid drinking or eating stuff with caloric value, but tea or coffee sweetened with erythritol or stevia are allowed. What this means is eating to satiety without compromising your daily macronutrients levels. 
You might be new to the concept of intermittent fasting, but you have practiced a form of fasting before. The difference is that in most cases you fast haphazardly i.e. you do not follow a structured fasting timetable, and for this reason, you end up gaining no benefit.

For example, sleeping can be described as a fasting window. When you are sleeping you practice a fairly rigid period of fasting which can last for 6-8 hours per night before you take your breakfast. This is the reason your first meal for the day is called breakfast (breaking your overnight fast).

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