Fasting has been used for medical and therapeutic purposes for thousands of years. In recent years, intermittent fasting (IF) has been gaining traction as a tool in the fitness space to maintain muscle while burning fat.
Intermittent Fasting Schedule for Women
There are 4 Phases
Week 1 consists of 5 x 14 hour fasts
Week 2 consists of 4 x 16 hour fasts
Week 3 consists of 3 x 18 hour fasts
Week 4 consists of Alternate Day Fasting
Start fast / stop eating 6-7pm and fast for 22-24 hours
Fasting days… try to work out as close to dinner if you can, in the afternoon or right before dinner and breaking your fast.
Non-fasting days.. try to work out in morning (in the fasted state/ before your meal.)
Breaking your fast with:
1 cup of Bone Broth + bee pollen
To get the gut juices going /gastrointestinal fluids going
15 minutes later
pea protein shake
30 minutes later
Cobb or chopped Salad
Plus Protein:
8oz chicken, Turkey, or beef
Or
7oz fish salmon, halibut, or cod
Or
10oz Greek yogurt with 1 scoop of pea protein powder (sugar free, or less than 2 grams of sugar)
Plus pick one Fat:
2oz max of nuts /pili nuts
Or
1 whole avocado 🥑
Or
5 pieces of bacon 🥓
Or
15 pork rinds
Or
3 Tablespoon EVOO
Or
3 Tablespoons Ghee
Treat
Yogurt with protein powder
Or
Fat Snax cookies Keto friendly🍪
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