In today’s Fast Shot, Donna Reish, author of over 100 language arts/writing curriculum books for students, blogger, weight management teacher/coach, and health-seeker, answers a reader’s plea for immediate help with weight loss. Rather than asking this gal to start on One Meal a Day and long fasting, extreme diets that can’t be sustained, or other impossibilities, Donna gives the reader hope with five tips that she can implement immediately to get her health and weight loss going in the right direction. Donna recommends that the listener reduces her eating hours/begin implement fasting hours at a beginner’s level; stops drinking calories; eats two or three distinct times; makes at least half of her food real; and plans tomorrow’s food today. These five tips will help the listener immediately–both weight-wise and emotionally/mentally.
Help! I need to lose weight and don’t know where to start!!
1) Reduce eating hours (https://intermittentfastingcourse.com)
a. Even if you just don’t eat for 12 hours every day for a few days, you will be starting to reduce your eating hours.
b. Any reduction in consecutive eating hours (i.e. any increase in time NOT eating) will result in less insulin/sugar spiking, more leptin sensitivity, and more!
2) Stop drinking calories
a. Liquid calories are not recognized by leptin
b. Your body doesn’t HEAR that you just consumed 600 calories.
c. You can’t afford liquid calories—they are rarely in someone’s food “budget”!
3) Eat 2 or 3 distinct times out of every 24 hours
a. Two or three meals/snacks combos
b. Eat til full; stop; eat again; stop.
c. Grazing is not recognized by satiety signals.
4) Make at least half of your food real (for now)
a. Start somewhere.
b. Decide that you will eat half of your food in meals or snacks real food only—don’t worry about the macro-nutrients, just make it real!
5) Plan tomorrow’s food today—even if some of it is junk food—this habit alone with fasting will change your weight!
a. Write out on a sticky note or in the notes section of your phone what you will eat tomorrow and the approximate times and amounts
b. Even if some of it is unhealthy (don’t make an unrealistic list!)…just write it down.
c. Only eat tomorrow what you wrote down today!
Learn more about my free upcoming workshop! Four times to choose from! Or watch the recording! intermittentfastingworkshop.com
Today’s sponsor! Plexus Slim Hunger Control
My Plexus Store: reisheshealthysupplements.com
In this Fast Shot Video, Donna Reish, author of over 100 curriculum books for students, blogger, healthy seeker, and IF teacher, helps fasters determine whether one meal a day (with a snack or two—OMAD) or two meals a day (2MAD) is right for you. People automatically think they need OMAD because they’re afraid they won’t lose weight with 2MAD, but if your snacks are heavy, calorie-dense, not real, and not filling, the snacks might be the problem.
She addresses six times that you might want to go with 2MAD: 1) when your snacks are unhealthy; 2) when your snacks cause you to be hungry again too quickly; 3) when your snacks cause you to graze; 4) when you aren’t getting all of your nutrients in; 5) when your snacks cause huge dopamine spikes and increase cravings.
She then addresses six times that you might NOT want to go with 2MAD: 1) On days when you’re eating dinner at a restaurant or party; 2) When 2MAD has caused you to overeat consistently in the past; 3) When you don’t like two “lighter” meals; (4) When you like to eat your meal first in your eating window; (5) When you already choose healthy snacks.
She describes how a lot of the problem is our mindset shift with the terms and definitions: Snack has been associated with fattening, processed, packaged foods. Meals are often associated with a lot of food. Both can cause OMAD or 2MAD not to work as well.
Donna references the 25 video series (15-20 minute daily videos) that she did live in her FB group in this episode as she discusses real food (fiber, water, “fluffiness,” protein, etc.) that affects ghrelin, leptin, and insulin. You can go in and watch that series by joining her group and then search in the search bar for Day 1, Day 2, etc. Join the free FB group here: https://www.facebook.com/groups/318664198605086/
6 Reasons You Might Need 2MAD (and 6 Reasons You Might Not)
Subscribe to get my free IF start up charts! https://donnareish.com/daily-intermittent-fasting-start-up-charts/
Bottom line criterion in choosing your eating protocol is always:
1) You consistently lose weight (not plateaus of over 4-8 weeks long)
2) It is sustainable for you forever
You Might Need 2MAD
1) You choose unhealthy snacks, not real food, because you’re calling it a “snack.”
2) Whatever you are eating for your snack doesn’t have fiber, protein, or fat—so you’re hungry for the next eating time too quickly.
3) You graze and you think it’s because of the “snack.”
4) You aren’t getting your nutrients all in—including protein, vitamins, fiber, “fluffiness,” etc. because of what you’re snacking on.
5) You crave—because of the snack.
6) You’re not losing weight well—and when you do a little quick count, you realize that your snack has way too many calories in it because it is comprised of a lot of processed foods.
You Might NOT Need 2 MAD when….
1) You are going out for dinner—a snack is often better when you are going to be eating calorie heavy for your meal (as most dinners out are!). Just choose fruits and veggie snacks before going out that night!
2) You have tried 2MAD and you consistently overate.
3) You don’t like having a “lighter” dinner—-you prefer a snack and having the bulk of your intake at that one time in your meal. (Shorter eating window.)
4) You like to open with your meal and be satisfied for most of your window—then close with a small snack. Thus, you don’t need that second meal—and that first meal is too substantial to be one of two meals.
5) Your snacks are already healthy, nutrient-dense, do not cause cravings—and you do not graze.
6) You lose weight well with snack and OMAD!
FREE IF webinars coming up the last two weeks of each month! Sign up here https://intermittentfastingwebinar.com
For healthy supplementation, check out our store: https://reisheshealthysupplements.com
That feeling that I have tried so hard to overcome for three decades..
But I overcame it!
If you are one of those “all or nothing” gals—or “make too many changes at one time” gals—you are not alone!
So I documented the feeling—and everything I thought about to overcome it..in this week’s Fast Shot video.
As you’ll see in the video—I did it without my hair done and make up on…and with no outline! Lol! (Something really is changing in me!)
Today I have a Fast Shot that I created in my free private FB group (join here!) when I began the April “More Real Food” Challenge two weeks ago.
It isn’t quite as “fast” as my fast shots are supposed to be. (Shock, shock!)
And it has info in how to join the challenge (you can join anytime and watch all 30 of the videos in the group at your own pace).
But it also has some good info about considering which foods in your life are “real” (and thus, less seductive, craving-causing, calorie dense, appetite-increasing, etc.)….
And which foods are less than real (and thus, more seductive, craving-causing, calorie dense, and appetite-increasing)….
In this fast shot, Donna Reish, blogger, author of 100 curriculum books, Intermittent Fasting teacher, and seeker of health, teaches the benefits and downfalls of fasting for shorter periods times vs longer periods of times each day. She begins with understanding the four ways we lose inches and fat with fasting and then discusses other health benefits that can be affected by fast length. She then describes the process of shorter fasting, that is 16-18 hour fasting hours. She discussed how this allows for two meals or more, how some people have self control problems with that long of an eating window/that many eating opportunites, how effective this approach is for clean/whole foods eaters, the this fasting length’s potential effect on Appetite Control. Then Donna discussed the longer fasting times,, such as 19 to 23 hours, including the potential benefit of one meal a day, the length of time it may take to burn through stored glycogen, and how the body gets used to longer fasts/trains grehlin. She brings it all together in summary between the two time conundrums. intermittentfastingwebinar.com(more…)
In this Fast Shot, Donna Reish, blogger, health seeker, Intermittent Fasting teacher, and author of over 100 curriculum books for students in preschool through grade twelve, teaches about exercising fasted. She begins by explaining the three main types of exercise and what each one does in terms of calorie burning vs toning, etc.—cardio, strength training, and HIIT. She then describes the three ways to get into ketosis—keto diet, fasting, and exercise ketosis. Then she tells when she likes to do strength training and rowing and why, including how working out during the fast gets you into fat burning sooner (and sometimes very quickly depending on the intensity of the workout and what you ate the night before). Finally, she gives some tips for adding exercise to your Intermittent Fasting routine.
In this Fast Shot episode, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about the benefits of water and what to do when you can’t stomach water during your fasting hours. She begins the broadcast with the many ways water benefits us during fasting, weight loss, and for health. She then describes the importance of measuring what you want to move–as in counting your water each day. Then Donna gives several potential solutions to the water-makes-me-nauseous-during-fasting issue, including various kinds of water, sparkling water, ice, hot water, lemon, and lime. Finally, she describes other out of the box ways to get water in, including coffee, tea, decaf coffee/tea, flavored waters, and tanking up during your eating window. She encourages listeners to implement Bert Herring’s “study of one” to determine anything that might spike insulin during the fast and the importance of avoiding those things.
In this video, Donna Reish, author of over a hundred curriculum books for kids, blogger, health seeker, and Intermittent Fasting teacher, explains her two coaching options currently available. The first one is her month-long Intermittent Fasting course (intermittentfastingcourse.com) in which Donna guides her students via daily videos, outlines, graphics, charts, and images in everything they need to get started on IF! This comes with a private course FB group in which Donna interacts with students daily and answers questions as they come up. This course is truly “a month to learn it; a lifetime to live it!” Secondly, Donna describes her health and weight management coaching for her and her team’s Plexus Ambassadors and customers. With a minimum monthly purchase of plant-based, health-changing Plexus supplements, users are invited to join her closed FB group called Reishes’ Serious Plexus Peeps where Donna will address tons of issues related to health, fitness, food, and weight management in live videos three times each week! Consider one or both options in which you will learn how to help your body help you achieve your goals!!!
1) You have special foods to look forward to during your eating window! This always makes starting easier.
2) You can be a fat burner by January 1st—get ahead of those New Year’s resolutions, and make IF a lifestyle!
3) Feel good during the holidays–instead of so much food heaviness, etc.