Intermittent fasting step by step
It is suitable for
people who work, have a university or school, or out all day long
This is very
convenient and shortens the time and preparation of meals
Very effective in
burning fat.
Complete absorption
of food.
We focus and
understand what (intermittent fasting) does exactly
We will divide our
day into two parts
Part 8 hours (and
this is the number of hours we eat
)Part 16 hours (and this is the fasting period)
The first part of the day
part
8 hours
We eat 2 or 3 meals
with them
The body must take
all its needs within the 8 hours, in a healthy way. I mean, do not eat a harsh
diet with fasting. This will destroy the body, but if the body, for example,
takes 1500 prices, we distribute them among the two meals or the 3 countries.
Both meals must
contain (protein, carbs and healthy fats(
Protein for muscle =
meat, chicken, tuna, kebab, red meat, salmon, eggs, cottage cheese, etc.. It
can be boiled, grilled, or in the oven.
Healthy carb = 1/2
cup brown or basmati rice / oats / potatoes the size of your hands / sweet
potatoes. Reduce the bread and pasta, and I wish you would prevent them.
Vegetables = boiled
or steamed and salad
Healthy fats = olive
oil or hot oil
Fruit = 3 fruits we
divide (before the meal, between meals and with the last meal)
The second part of the day
The
16 hours of fasting
We will drink water
or any hot drinks without sugar, such as tea and coffee, an hour after sleeping
Among the 16 hours of
sleep, of course. I mean, we can start fasting 3 hours before bed, sleep 8,
wake up for 5 hours, and break our fast.
An hour before
eating, we can do a light exercise, and then fruit. If we exercise hard, we
will exercise after breakfast or after the second meal.
I don't sleep more
than 16 hours
Notes:
This talk is not with
pregnant women, nor breastfeeding women, nor patients with diabetes, heart, or
pressure, nor does anyone have health problems or take medication. In these
cases, we return to the doctor.
The same Ramadan
system, but the difference is that we can drink the fasting period is normal
and breakfast remains according to how many hours I have fasted
We start it one at a
time, that is, once twice in the first week, and after that we supply and the
result appears with continuation
If an hour before
breakfast, exercise is light without weights, it will burn fat along the way
If two weights left
after the first or second meal
Any deprivation for
the body, or fasting for more than 16 hours, may have an opposite result, and
the body thinks that it is in a state of deprivation, so it stores fat.
System example
For example, the last
meal is 9 at night. Fasting starts from 10 at night, and we sleep at 12 for 8
hours. I mean, we will advise 8 to drink water and maybe a cup of coffee or any
hot drink without sugar.
And if you fast out of 10, then count 16 hours. That means you will break your fast at 2:00 in the afternoon
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