One of the pillars of weight loss is intermittent fasting. So what is the deal?

Research has shown that fasting for 7-10 hours is not only associated with weight loss, but:

  • Metabolism is improved
  • Lower blood sugar levels
  • Reduces inflammation
  • Reduces cancer risk
  • Improves brain function

Why is this?

  • It gives the body time to fully utilize the calories it takes in and to burn fat for energy.
  • In short, we eat too much in this country.
  • Our food supply has changed so much that it actually causes inflammation.
  • One study demonstrated that when we eat, 80% of the calories are used to break down the food for energy- which leaves only 20% for energy storage.

Do it right.

  • Skip breakfast.
  • Start eating when you first get hungry.
  • Plan for it.
  • Own your food. Stop going to Starbucks.
  • 10 am and stop eating at 6 pm.
  • This is not a license to eat whatever you want.

Meal Plan

Coffee with almond milk

Meal One:
2-3 eggs + spinach + 1/2 avocado + shredded cheese + sliced mushrooms + everything bagel seasoning

Meal Two:
Low carb Lunch: 3 slices smoked turkey breast + Trader Joe’s chili lime mayo + avocado + sliced tomatoes + pickles + onion.
Start layering and rolling.

Meal Three:
Keto recipe/Low carb dinner: Red bell pepper sandwich. Slice bell pepper in half. Core out.
3 slices turkey breast + 1/2 avocado sliced + 1 slice sharp cheddar cheese + sliced red onion + arugula + peppers + light mayo chipotle lime