#intermittent fasting keto diet plan

[fitnesswithtay]

TAY DOES DIETS

⚠️ CAUTION: IF YOU HAVE OR HAD ANY TYPE OF EATING DISORDER PLEASE DO NOT INTERACT WITH THESE POSTS. ⚠️

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|•| hey, i’m tay! and i test out diets to let YOU know how effective, healthy, and just how easy they are to stick to. join me in my practices on ways to figure out what type of diets work. please do remember i am just one person, and whatever diets work or don’t work for me could be totally different from you. see my posts below to know more !!👇👇

(if you want to recommend any diets please put them in my ask!!)

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• O.M.A.D.

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• Egg Diet

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• Miltary Diet

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• Intermittent Fasting

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• Calorie Deficit

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• Keto

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• Mediterranean

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• Vegan

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• Low-Carb

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…to be continued.

[weightlossgoalsss]

Keto recipes

[onefite]

10 Effective and Sustainable Weight Loss Diets for Lasting Results

10 Effective and Sustainable Weight Loss Diets for Lasting Results Introduction Briefly introduce the concept of weight loss and its importance for overall health Losing weight isn’t just about looking good – it’s a key component of maintaining optimal health. Shedding extra pounds can lead to better heart health, improved blood sugar levels, and reduced risk of chronic diseases. It’s a…

[mishrasmile89]

Health and Wellness:

Fitness and Exercise: Users bookmark workout routines, exercise guides, fitness challenges, and tips for staying active.

Nutrition and Diet: Bookmarks include healthy recipes, meal plans, dietary tips (e.g., vegan, keto), nutrition research, and food guides.

Mental Health: Resources on managing stress, anxiety, depression, mindfulness practices, meditation techniques, and therapy options.

Wellness Trends: Bookmarking articles and discussions on wellness trends such as intermittent fasting, CBD products, holistic healing practices, etc.

Medical Information: Users save links to medical research, breakthroughs in treatments, information on specific health conditions, and updates from health organizations.

Alternative Medicine: Bookmarks may include information on acupuncture, herbal remedies, Ayurveda, and other complementary therapies.

[katimorton]

We live in a society that tells us we need to look a certain way to be deemed successful or beautiful, regardless of what our bodies are like or how we are designed as individuals. There's an unrealistic beauty standard that can lead many people to have a dangerous relationship with food or food obsession or toxic dieting behavior, or in some cases even lead individuals to develop eating disorders. Diet culture can be very dangerous and can often lead us to develop unhealthy relationships with food and our bodies, or to develop body dysmorphia. We see all types of diets or meal planning that are deemed as healthy like intermittent fasting, calorie counting, keto or high protein, obsessive meal planning, the list goes on. And we may see our favorite influencers promoting these diets as a healthy way to live, and perhaps some may be healthier, but at what point do these diets or eating habits turn toxic and become dangerous for us? Let's talk about 11 eating habits or diets that can create dangers in our life and could develop into a borderline eating disorder. Do you have relationship with any of these? Did it start as something you thought was healthy and took over your life?

7 invisible eating disorders: https://www.youtube.com/watch?v=xjDofzdRTCk Are eating disorders always about control? https://www.youtube.com/watch?v=N2tem103Xek TikTok's toxic diet culture needs to be stopped: https://www.youtube.com/watch?v=EMybJCpr_MI 6 signs your almond mom led you to an unhealthy relationship with food: https://www.youtube.com/watch?v=R5RbVnf3d_Y&t=175s

[meditating-dog-lover]

Exercise

So in the past I followed various eating and exercise plans. Some were unrealistic and too challenging/restrictive, others I loved, and some were doable but I could not see myself doing them longterm because they weren't my favorite approach.

I've done sugar free, keto, low carb, calorie counting, clean eating, etc... Now I do intermittent fasting and eat healthy and allow myself some junk food here and there. I take supplements to fill in any dietary nutritional gaps, which helps a lot with cravings. I don't eat low carb nor low fat and I eat sugar (I'd rather eat the occasional sugary treat than to overeat sugar-free processed junk like I used to in college). Having a chocolate chip cookie or a sweet coffee drink once a week is better than drinking diet Coke and sugar free lattes daily (again like I used to in college). I also don't count calories and just fast, which feels less restrictive and don't have to worry about numbers. I do eat high calorie foods (like nuts, avocados, seeds, dark chocolate) and I still lost weight. Those foods are rich in healthy fats and minerals, so you're better off eating them in decent portions than to exclude them because they're high in calories.

I've been doing IF for 5.5 months and still feel perfectly fine and not restricted. And I've had a really busy work schedule since January, and I don't feel exhausted nor hungry during my fasting period.

To burn additional fat, I do walk a lot. I pace a lot at work, walk my dogs, and go for walks myself. Walking burns more calories than you think, and I really enjoy it as a form of cardio. I've done HIIT, boxing, and running in the past for cardio which I unfortunately did not enjoy.

The only thing that's left is to challenge my strength, posture, and flexibility. I have been doing some yoga to help with this. I've done weight lifting before, which I really didn't love. And I've done bodyweight circuits which I did enjoy, but it was fast-paced, repetitive at times, and did not include comprehensive stretching. I want to be pretty flexible and do fun poses which would be great for stretching my muscles and fixing my posture (my posture is bad and I have stiff muscles here and there, especially my calves). I also like challenging my body strength by doing bodyweight workouts, which yoga does incorporate. I want to improve my upper body strength so I can do pushups (no knees), and even wheel poses. I found a Youtube channel - Yoga with Kassandra. She includes a bunch of yoga workouts with props like blocks and bands to improve flexibility and posture, as well as strength workouts that are yoga-inspired, but quite challenging. I just did a workout which was difficult, but I managed to get through half of it and do some poses and exercises well.

I don't want a yoga routine/video with only simple stretches like downward dog and cobra. I want workouts that will challenge my flexibility and posture, as well as improve my strength and help me get a good sweat. I'm not going to do challenging workouts daily, but I want to do enough to improve my strength(especially upper body).

Again I don't want to overwhelm myself with a lot of health and fitness stuff because I'm just transitioning to and starting a new routine. The IF is new, so is the healthy eating and the supplementing. It took me 6-7 years to find an eating and workout routine that I enjoy, but still promotes overall wellness. I've been walking for over a decade and this is something I'm still doing, which is great. I just want to add in more yoga for strength, flexibility, posture, and the occasional sweat. The strength training/more challenging workouts will help me with insulin sensitivity, and the more relaxing ones will help with stress management. So it all works out on the end, something I can do and enjoy it.

I'm so happy I'm incorporating more and more healthy habits into my life. It hasn't always been easy, but I want to be healthy and happy.

[laundryandtaxes]

I think that most diets (as in, ways of eating, not necessarily weight loss plans) can work for somebody out there because people have extremely varied feelings about eating, dietary preferences, nutritional needs, and goals related to their food intake. In fact, it's quite rare for any two people to line up along all of those fronts exactly. So while it isn't good for me and doesn't meet my own needs, I have no fundamental problem with things like intermittent fasting or keto. Some people find keto really keeps them satiated, and I myself enjoy a high fat diet when satiety is a concern. Some people find that IF helps them to meet their goals without feeling restricted in any meaningful way, or feel that it allows them to meet all of their nutritional needs in a smaller window of time when they'd otherwise be thinking about it longer, etc. That is, even if a diet seems absurd to me, it's very rare for me to look at a way of eating and decide no human being should ever find it valuable. However, the tendency of IF and keto enjoyers in particular to proselytize displays the most mind-numbingly surface level understanding of what managing a food intake can look like for different people.

[dellweightloss]

Is intermittent fasting effective in weight loss?

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. It has become a popular way to lose weight, as it may help reduce calorie intake and improve metabolic health. However, intermittent fasting is not suitable for everyone and may have different effects depending on the individual.

One common method of intermittent fasting is the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window. Another method is the 5:2 diet, which involves eating normally for 5 days and restricting calories to 500-600 on 2 days of the week. A third method is the eat-stop-eat method, which involves fasting for 24 hours once or twice a week.

According to some studies, intermittent fasting may help with weight loss by creating a calorie deficit and enhancing hormonal changes that favor fat burning. For example, intermittent fasting may lower insulin levels, increase growth hormone levels, and boost norepinephrine levels, all of which can increase the breakdown of body fat and facilitate its use for energy (1, 2).

However, intermittent fasting may not work for everyone, and some people may experience adverse effects such as hunger, irritability, fatigue, headaches, or binge eating. Intermittent fasting may also be contraindicated for people with certain medical conditions, such as diabetes, low blood pressure, or eating disorders. Therefore, it is important to consult a doctor before starting any intermittent fasting plan (3).

In conclusion, intermittent fasting is a dietary strategy that may help some people lose weight and improve their health. However, it is not a magic bullet and requires careful planning, monitoring, and individualization to achieve optimal results.

WELCOME TO MY BLOG EVERYONE: KETO MEAL PLAN RECIPES (jeanwillyne.blogspot.com)

[weightlossgoalsss]

Keto recipes

[xbmarketing]

What is the fastest way to lose weight with keto?

Ready to jumpstart your weight loss journey with a keto diet? Download our free keto ebook for recipes, meal plans, and expert tips. Start your journey to a healthier you today! 

The ketogenic diet is a high-fat, low-carb diet that can lead to weight loss by putting your body in a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. Here are some tips for losing weight quickly with a ketogenic diet:

1. Calculate your macros: To get into ketosis and lose weight, you need to eat a specific ratio of macronutrients. This typically means getting around 75% of your calories from fat, 20% from protein, and 5% from carbohydrates. Use a keto calculator to determine your ideal macronutrient intake.

2. Eliminate carbs: To get into ketosis, you need to severely restrict your carbohydrate intake. This means cutting out sugary foods, bread, pasta, rice, and most fruits. Stick to low-carb vegetables like broccoli, spinach, and cauliflower.

3. Eat plenty of healthy fats: To compensate for the lack of carbs, you need to eat plenty of healthy fats like avocado, nuts, seeds, coconut oil, and olive oil.

4. Practice intermittent fasting: Intermittent fasting can accelerate weight loss by helping you burn fat for fuel during periods of fasting. Try eating all of your meals within an 8-hour window each day.

5. Exercise regularly: Exercise can help you burn more calories and maintain muscle mass while you're losing weight. Aim for at least 30 minutes of moderate exercise per day.

Remember, losing weight too quickly can be dangerous for your health. It's important to consult with a healthcare professional before starting any new diet or exercise program.

[blkgrlchasingfit]

Had to Restart Keto...AGAIN!😖😤🙄

Ugh, I get so frustrated with myself. I allow stress from life and, especially from work, to drive me to binge eating. Last weekend was a hot mess!🤐😒

Anyway, I think I may have finally cracked the code on how to follow a diet and workout plan that will work for me. There are several components that had to come together for this. I am tentatively hopeful because this seems to be working for me (since I got back on the wagon around mid-last week.) So here's how my plan looks right now:

Eating & Diet:

Intermittent Fasting (18:6) - I currently eat between 12:30pm-6:30pm. I am using the Fasting Tracker App (the free version), but I am sure any Intermittent Fasting app will work for this. The app also allows me to keep track of my weight and water intake.

Low carb to Keto Diet - It will take me about 3 weeks to get down to 20 grams of net Carbs a day in any sustainable way. I'm about sustainability at this point in my life. I am starting with around 40-50 grams of net carbs to ease my body into it AND to figure out the foods I like that also fit this way of eating.

Phentermine 37.5g - I am not taking it as prescribed but instead am using the Dr. Childs Method (which I have found much more gentle on my body and nervous system with no disruption to my sleep so far!). The Gist: The gist of his method is to use episodic intermittent fasting (so as not to damage your metabolism) along with Phentermine, which means you will only take Phentermine a max of 3 times a week on the days that you are practicing your prolonged or episodic fasting. On those days, during your eating window, only eat about 500 calories. I am going to only take a 1/2 a pill, 3x per week, during my prolonged fasting days for the month of October. P.S. I am following his method but got the actual prescription through telemedicine, so I am not using the products Dr. Childs actually markets on his website.

Workouts

Twice a Day Gentle & Skin Tightening & Muscle Tightening workouts - So I recognize that I can and will lose weight fast using the three things above in combination. However, I don't want to be left with a lot of loose skin. By the time I go home to see my family for Christmas (in about 3 months), I don't want to be the same fatty I was when they saw me last Christmas (I am not fat shaming, I am only speaking about myself when I use that term). Anywho, I have figured out that multiple, gentle workouts (that have proven effective for me) in the past is the way to go. At most, I will put in about 40 minutes per workout session.

A.M. Workout: 2, Oxycise! workouts, which are about 20 minutes each (I love this workout! It's no impact and is a perfect thing to start with if you don't want to go to the gym or have limited space). They have some university tested results on their website about the effectiveness of this workout, and about 90% of people involved in the test lost between 1/4 lb to 1/2 lb per 20 minute workout. I can attest to it being that effective. Like anything, you just have to be consistent. I highly suggest you doing the monthly subscription through the Oxycise! app (about $20 a month with access to a nice size workout library) if you are interested. Oxycise will serve as my cardio on this weight loss journey.

P.M. Workout: 2, Winsor Pilates workouts (the 20 minute ones), this is about 40 minutes total before bed. Since for me personally doing Pilates makes me very tired, I opt to do this workout in the evening. Pilates impacts everyone differently so try and see what works for you. Subscription through the Winsor Pilates app/website is about $30 a year and I do think it is worth it. Per it's advertising in it's heyday (back in the early 2000s), you can lose a dress size after 10 workouts. I tried this back in 2003 when I was home on Winter break from college visiting my family---y'all no cap, I went from a 16 dress size to a 10 dress size by doing one 20-minute Winsor Pilates workout every day!🥳 Like I had to get new clothes before going back to school. So yes this workout is very effective if you clean up your eating habits. Now I realize that was over 20 years ago when that happened but the fact remains this is an effective workout if you do it regularly. Winsor Pilates will serve as my resistance training on this weight loss journey.

For this next week, I will only do one of each workout in the morning and in the evening. I need to ease into what I am doing and get familiar with what I am asking my body to do, therefore I am ok starting slowly.

This is where I am at now and I will record how I am doing in a few days.

My Goal

So with all of these items combined above, I want to get my dress size down to around a 6-8 before I go home for Christmas to see my family. I am currently around a size 20, but I know my body and I can drop inches very consistently when I am on Keto and doing Pilates. Yes this is an ambitious goal but I am hopeful. Wish me luck y'all and feel free to reach out to ask questions or share your own journey.

P.S.: None of the links in this post are affiliate links. I just want to journal about my journey and maybe help, inspire, and put some other sistas on to things that I have learned throughout my years of battling my weight🙂

[dinukarandul]

Choosing a meal planning method is an important step in the meal planning process. There are many different meal planning methods to choose from, and the method you choose will depend on your individual needs and preferences. Here are some popular meal planning methods to consider: Keep reading full article.

[proburnketoacvgummiesreviews]

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Disclaimer:

Please understand that any advice or guidelines revealed here are not even remotely substitutes for sound medical or financial advice from a licensed healthcare provider or certified financial advisor. Make sure to consult with a professional physician or financial consultant before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary and are not guaranteed as the statements regarding these products have not been evaluated by the Food and Drug Administration or Health Canada. The efficacy of these products has not been confirmed by FDA, or Health Canada approved research. These products are not intended to diagnose, treat, cure or prevent any disease and do not provide any kind of get-rich money scheme. Reviewer is not responsible for pricing inaccuracies. Check product sales page for final prices.

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[lenawilliams01]

Yoga and Pilates

Weight Clinic MD is a weight loss clinic that offers a comprehensive approach to weight management and obesity medicine. They provide personalized treatment plans that are evidence-based and FDA-approved. Their multidisciplinary approach includes virtual consultations, telemedicine, and compassionate care. Their weight management program addresses obesity-related health conditions such as type 2 diabetes, hypertension, sleep apnea, high cholesterol, fatty liver disease, metabolic syndrome, heart disease, stroke, and cancer. The clinic uses prescription weight loss medications such as Contrave, Saxenda, Qsymia, Belviq XR, Xenical, Topamax, Tenuate, Adipex-P, Bontril, Wegovy, and Monjaro to help patients achieve their weight loss goals. Nutritional counseling is an essential component of their weight management program. The clinic's registered dietitians provide guidance on healthy eating habits, meal planning, portion control, macronutrient tracking, calorie counting, food diary, nutrient-dense foods, balanced diet, and dietary supplements. They also offer fitness and exercise programs that include personal training, group fitness classes, cardiovascular exercise, strength training, HIIT, yoga and pilates, fitness tracking, and physical therapy. Mental health and wellness are equally important, and the clinic offers stress reduction techniques, cognitive-behavioral therapy, motivational interviewing, support groups, behavioral therapy, positive psychology, meditation, mindfulness, sleep hygiene, and addiction recovery programs. They also provide digestive health, sleep, metabolism, and hormone-related treatments. Low-carb diets, keto diets, intermittent fasting, Mediterranean diet, vegan, and vegetarian diets are some of the weight loss plans that they offer. They also provide Weight Watchers, Jenny Craig, and Nutrisystem programs. The clinic is located in a convenient location, and their pricing is affordable. Patients can expect doctor-supervised weight loss, personalized treatment plans, and bariatric surgery if necessary.