Intermittent Fasting Journal: Week 5

 

Episode 5 of The Intermittent Fasting Journal! That means I am five weeks in to IF! I am loving it–as you will be able to tell from this episode!

 

I am learning so many things–and I am growing as a person through the empowerment that I experience from the fasting window. And I love getting past the twelve hour mark and onto the sixteen hour mark–and knowing that my body is burning its own fat. So exciting!

 

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Creamy Greens

 

My hubby is doing so great three weeks into Intermittent Fasting*! I am excited to be doing this lifestyle with him, getting healthy together and losing weight. (We have been on our Plexus journey together for nearly two years, but now he is also losing weight with Plexus and IF!) We have big ballroom dance goals for the coming new year–and our weight loss efforts will go a long way in helping his knees and heels feel strong enough to dance more. (And I have secret plans for some amazing dips and twelve-consecutive-twirls!)

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5 Reasons You Might Need a Shorter Eating Window in Daily Intermittent Fasting {Pictorial Slideshow}

For optimal viewing on a mobile device, tilt your device to landscape mode.

5 Reasons

You Might Need a Shorter Eating Window in Daily Intermittent Fasting

#1

Your Fasting Window Might Not Be Long Enough to Burn Through Your Glycogen Stores in Order to Burn Body Fat.

People often think the benefits of Daily IF are those of calorie cutting, having less opportunity to eat, etc. But this is a small part of Daily IF. One of the greatest benefits of IF is turning your body into a daily fat-burning machine!

Your glycogen stores are burned through somewhere between the 12 and 16 hour fasting mark. If you have an eating window of 8 hours, you have a fasting window of twelve hours. Your body might not be burning its own fat yet at the point you start to eat!

#2

You Might Not Experience Appetite Correction (AC) in a Longer Eating Window.

Appetite Correction is a phenomenon in which, after three to four weeks of a consistent daily IF lifestyle, you stop being hungry during the fasting period AND you get full more quickly during your eating window. This occurs most often for those who are doing short eating windows of say, two, three, four, or five hours (often called 22:2, 21:3, 20:4, or 19:5).

With a longer eating window, you will often eat two full meals. While you may get full faster, the real beauty of AC comes in a shorter eating window with less time to “get hungry” again and again within that window.

#3

You Will Likely Consume Too Many Calories for Weight Loss to Take Place.

While burning body fat is a huge benefit of IF, there is an element of Calorie In/Calorie Out (CI/CO) that cannot be overlooked in any weight management protocol. An eight hour window is long in terms of eating time.

A shorter eating window of 2 to 5 hours will usually result in OMAD–One Meal a Day. Within this time period, most people will eat an appetizer/snack/salad to open their window then an hour or two later have their meal followed by dessert within the hour or so, if desired. The short window, coupled with appetite correction (AC), yields a much lower total caloric intake for the day than an 8 hour eating window.

#4

Your Body Will Experience the Other Benefits of Daily IF More Fully.

Autophagy, the body’s natural recycling program, occurs when your create membranes that “eat up” old cells. This process makes us more efficient machines–and plays a role in slowing down the growth of disease and aging. (Yay!)

This process, along with Appetite Correction, lowering of important lab numbers, body fat burning, energy, and mind clarity, all seem to occur more readily in longer daily IF windows/shorter eating windows.

#5

You Will Likely Experience More “Personal” IF Benefits With a Shorter Eating Window.

If we cook, shop for, and clean up from two full meals (and perhaps a snack or two) in a longer eating window, we are missing the time saving benefits of a longer daily fast.

A longer fast also yields us more empowerment, more personal growth, and time to pursue other interests. Frankly, a longer fasting window can change your life in many positive ways.

Resources

#1 Your Fasting Window Might Not Be Long Enough to Burn Through Your Glycogen Stores: IF Journal Episode 4

#2 You Might Not Experience Appetite Correction (AC) in a Longer Eating Window: Appetite Correction by Burt Herring

#3 You Will Likely Consume Too Many Calories for Weight Loss to Take Place: Delay, Don’t Deny

#4 Your Body Will Experience the Other Benefits of Daily IF More Fully. The Obesity Code

#5 You Will Likely Experience More “Personal” IF Benefits With a Shorter Eating Window: IF Journal Podcast

IF Fasting Journal here at Donna Reish

Recipes and Tips here at DonnaReish.com

YouTube Channel

IF Journal Podcast at iTunes

Find ME–and Find Out More About Daily Intermittent Fasting!

(1) FB Group for Support and Daily Help

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more.

(3) IF Journal Podcast at iTunes

(4) YouTube channel

(5) Donna Reish Blogger FB Page

Thanks for Viewing My…..

5 Tips for Daily IF Slideshow

Find More of These Weekly Slideshows here at donnareish.com

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In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

5 Reasons You Will Love Daily Intermittent Fasting (IF) {Pictorial Slideshow}

Scroll through the slideshow below for the top five reasons you’ll LOVE intermittent fasting! 🙂

For optimal viewing on a mobile device, tilt your device to landscape mode.

#1

It Will Probably Be Easier Than Anything Else You’ve Done for Weight Loss

Most people who have done years of various types of deprivation (keto, point counting, calorie counting, low fat, etc.) find a daily IF protocol easier than the other approaches to weight loss they have tried.

This is because a daily fasting window of 18-23 hours is a short term deprivation. People who have been in bondage to stringent food limitations love eating whatever they want.

#2

It Gives People Freedom—Food, Time, Kitchen Work, and Mind Freedom.

People love the option of eating formerly-forbidden foods during their eating window. The food freedom is huge!

Busy people also love the time, kitchen work, and mind freedoms. Most people who practice daily IF gain one to two hours a day in eating time and kitchen work time–and do not spend as much mental energy on planning their diet foods and regiment.

#3

It Burns Body Fat as You Do Nothing!

Most weight management programs are based on what you DO or what you EAT in order to lose weight and burn fat. Daily IF is the opposite of this—it burns body fat as you do nothing!

After 12 to 16 hours without food, the body goes into fat burning mode. Thus, your body is burning its own fat for fuel–simply by your doing nothing!

#4

It Is Simple–No Counting, Measuring, Weighing, Shopping, Prepping, Joining Programs, or Denying Yourself Long Term.

Busy people, as well as those seeking a simpler way of life, love the fact that you don’t ADD anything to your schedule in order to practice daily IF. You do not need to join a program, record food, cook elaborately, or count macros or calories.

With daily IF, you simply count the number of hours you do not eat (the fasting window) or the number of hours you do eat (the eating window)–or both (if desired). Easy-peasy!

#5

It Is Sustainable Forever–So You Don’t Have to Gain Back Weight You Lose When You “Quit.” (You Don’t Need to Quit!)

With most “diets,” there is the assumption that you are “on” –so you eventually go “off.” People cannot tolerate the deprivation, food limitations, and “rules” forever. (Plus, they find that as they get closer to goal, they have to eat less and less in order to lose weight!)

Daily IF is so simple, adaptable to your life, and health-giving that you do not feel the need to go “off” and then try to get back “on”! Once you reach your goal weight with IF, you just continue with the IF lifestyle to maintain that weight.

Want to Learn More?

Check out the following resource slides!

Learn More About Intermittent Fasting

#1 Easier Than Anything Else You’ve Done: Three Surefire Ways to Lose Weight

#2 It Gives People Freedom: IF Journal Podcast

#3 It Burns Body Fat as You Do Nothing!

#4 It Is Simple: Delay, Don’t Deny

PIN THIS POST!

In the slideshow above are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links above I will earn a small commission. Thank you for your support of this blog!

Intermittent Fasting Journal: Week Four

 

 

I went to Disney World! And I went to the Plexus Leaders’ Retreat that I earned for my summer Plexus biz. And hubby went with me. AND.. I did IF the whole week! Yep, Intermittent Fasting passed the true dieters’ test–a plan you can stay on while on vacation without feeling deprived. Wow!

 

Here is my Week 4 video/podcast. Watch it here. Listen to the podcast in iTunes, follow the outline here!

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Thanks for hopping on my blog to learn about feeling great and living well! I’d love to give you my Sugar-Free Solutions guide and recipe book to help you learn how to reduce sugar and use healthy sugar substitutes in your cooking and baking. Put your deets below, and you will receive it in your inbox!

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7 Ways I Avoid Holiday Weight Gain (for 3 Years Now!)

 

 

Something strange happens around Thanksgiving–or worse yet, at Halloween (!)–for those of us with lifelong weight management struggles. We give up. We throw in the towel (or the scales!). We wave a white flag of surrender (or our white granny panties of surrender!). We start eating during our Thanksgiving cooking prep, and we lose all resolve to lose weight. We even lose all resolve to not GAIN weight. It feels hopeless. We feel hopeless.

 

The food is going to be flying at us in every direction, so we yield to it. After all, if we can’t beat them, we might as well join them! New Year’s resolutions are just around the corner. We’ll do some drastic diet then and undo the damage. We’ve lost many a pound in January–and we know we can do it another year.

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The Intermittent Fasting Journal: Episode Two/Week Two

 

Welcome to the second episode/week of The Intermittent Fasting Journal podcast! I learned so much in my second week–including that what the experts say about it getting easier and easier as time goes on is true! Yay us! I hope you like the format of the podcasts/videos. I am trying to pack as much “education” (teacherish!) into each one as I can while still being very experiential/journal-like. I also hope that you will follow my journey/journal even if you have no interest in supplements. I purposely do all of the “journey” and the “results” and more in the podcast and tell you at the end that I am going to discuss the supplements that I am using and how they are helping me. This way you can learn even if you don’t want to hear the “commercial’! 🙂 I am so excited about this way of life already! I hope it helps you as well!

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Oven Roasted OR Air Fried Parmesan Green Beans

 

It’s only been a little over a month since I got my amazing, large, wonderful air fry! And I love almost everything I have made it in so far (recipes are in the works!). And I love these Parmesan Green Beans in it if I only want to make a small amount for two.

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Prioritizing Planner 2018 (Two Video Demonstrations!)

 

The Prioritizing Planner for 2018 is here–and it is way more than a calendar or even a planner. It’s colorful and lovely. It helps even the “least organized” finally get organized and reach their goals. Tired of the old school planners that have every hour laid out for you to fill in (but without the understanding of what to put in those “hours” except for appointments and kids’ activities?)? Do you wish you didn’t have to take an average planner and tweak every page in order for it to be usable for your productivity habits and activities? Moreover, do you wish you had a planner that TEACHES you how to prioritize and be productive simply through using it? If so, the Prioritizing Planner might be just what you are looking for!

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BEST Binder Method for Planners, Calendars, School Plans, and More!

 

Three-ring binders. Stapled. Binder clips. Coil binding. Report covers with sliders. Paper clips. Pre-made calendars with perfect binding. So many choices for combining those important papers, calendars, and more. I am a veteran homeschooler of thirty-two years and author of over 100 curriculum books, downloadable products, and other books totaling over 50,000 pages. So I have bound, stapled, clipped, combined, and hooked papers every way imaginable through the years. About ten years ago I happened upon a method that I have used widely for school lesson plans, scope and sequence charts for my books, calendars and planner, project task lists, and more. It combines the ease of a three-ring binder (minus pinching your fingers) with the re-ordering capabilities of loose papers. (What?) It is hard to describe, but I hope you will take a few minutes to watch the video I have created below. It demonstrates how wonderfully easy the circa discs and punch are to use. I know you’ll love it–and want to use them for your new year calendar and planning needs! 🙂

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6 Low Carb Potato Substitute Experiments (With Pinnable Chart!)

 

One of my more intense-yet-least-productive recipe testing days has to be the day I compared the taste and texture of radishes, parsnips, and turnips. It took forever. Some things really didn’t taste that great. I couldn’t get my kids to eat most of the tested food. And I didn’t have a bar, cookie, cupcake, or candy to show for my efforts! However, I did gather some great data and narrow down my “potato substitute” options pretty well. I ended up with three potato substitutes, two of which are very low carb. And I discovered which ones mash the best—and which one really doesn’t taste like mashed potatoes!

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Crock Pot Sausage, “Potatoes,” and Beans (With Family Friendly and Low Carb Options!)

 

Easy peasy crock pot meal today!!! With low carb and family-friendly options! I have this thing about crock pot meals (besides loving how easy they are!). I first look at every crock pot recipe and see how much “precooking” I will need to do. For example, I don’t mind tossing some potatoes (or turnips!) and carrots in the micro or Instant Pot to precook them before adding to the crock pot, but when a meat needs precooked (like ground beef for chili or pasta casseroles), I think “there has to be an easier way than all that precooking before I ever assemble the actual dish!” I think this goes back to the days of precooking 20 pounds of ground beef for freezer entrees when we still had all seven kids at home. (That much precooking will do it to you!)

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7 Tips to Convert Low Carb to Low Fat and Vice Versa

 

A reader recently asked me how she could convert low carb recipes into low fat ones and low fat recipes into low carb ones. She had gotten advice from her doctor to lower some of her lab numbers by eating more low fat foods. While I did once lose eighty pounds eating low fat, I am not a medical professional and do not have background in nutrition to the extent of knowing that the cholesterol in this food causes this or this saturated fat causes that. But I have been on enough diets in my nearly forty years of adulthood to know a few tricks for low fat and low carb! 😊 So here are some tips for her—or others who want to lower carbs in their low fat recipes or lower fat in their low carb recipes.

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Plexus “Wholesale” Joining Special Til Thanksgiving!

Coupons. Special sale. Rebates. Black Friday deals. Who doesn’t love a sale? And how much more if that sale lasts a WHOLE YEAR! Yep, our Plexus team, Reishes’ Peeps, is having a Plexus Wholesale/Ambassador joining special to celebrate our new back office store that we are getting on November 5th. (Yay us!) This special gives you “membership” (think of it like Sam’s or Costco) for one full year. That membership gets you the lowest possible prices on all 18 of our amazing, plant-based supplements. (For those who would like to earn some extra money, make residual income, or start a full-fledges home biz, this “membership” also gets you your own store/back office—to order from for yourself or to have customers order from. Biz building is optional. Lowest wholesale prices for a year are not! (Yay you!)

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3 Surefire Ways to Lose Weight (Video & Chart Included!)

 

Picture this scenario. You’re a life-long dieter. You have done it all throughout your twenty to forty years of adulthood. Depending on when you began your life-long journey, you have done low fat (and almost fat free) with chicken breast, cottage cheese, egg whites, dry toast, saltines, pineapple, and frozen yogurt (while exercising with Jane Fonda or Richard Simmons—I’m really dating myself here!). You’ve done the calorie counting and/or points. As a matter of fact, you’ve done so many versions of the points that you can tell which things were free and which things *really* cost you in each point system. (Great point counter, you are!) You have gone low carb—and possibly even braved the Keto waters, in which you only ate five foods (green veggies, fat (including full fat dairy), meats, nuts, and eggs). You learned to cook and bake (maybe using this blog—thanks!) and then quickly settled in to a low carb lifestyle when you decided Keto was just plain boring! (Sorry Keto fans…a lot of us think that! 😉  We can still be friends, can’t we?)

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Thanks for hopping on my blog to learn about feeling great and living well! I’d love to give you my Sugar-Free Solutions guide and recipe book to help you learn how to reduce sugar and use healthy sugar substitutes in your cooking and baking. Put your deets below, and you will receive it in your inbox!

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