how i went from 60kg to 54kg ( 6kg / 13lb difference ) in two weeks!
( after two years of yoyo-ing and plateaus! )
so first i wanna clarify a few things :
weight loss will be more rapid in the first week or so but will continue throughout
even though this method is very lenient, still count calories and be mindful of what you consume!
i do not promote completely dry-fasting simply because of the negative effects that it has had on me in the past, but feel free to incorporate it safely!
after 2 years of (failed) 4n4, intermittent fasting has been my golden ticket.
my key is giving myself a 4 hour window to eat whatever I want, then fasting for 20 hours. in the first 5 hours of the fast, I hydrate with water and green tea (drink A LOT!)
for the remaining 15, i go with minimal liquids. obviously drink if you're thirsty, but do not indulge to suppress cravings. this will cause bloating, discomfort, and may mess with your digestion.
what to eat while the window is open.
my favourite part about this is that you can eat whatever you want while the window is open. a balance of healthy fats, carbs and proteins is always ideal, but usually I stick with 4 cups of green tea ( 0 cal ), yogurt with granola ( 800 calls ), and some sort of carbohydrate. this keeps me "full" for HOURS and ensures that your body is still getting nutrients while still helping you drop fat quickly.
ever since the "LIFE fasting app" went down, i've been using "ZERO". it is just as good and includes all the features and possibly even more. if you input your current weight and your goal weight, it estimates how long it will take you to reach your goal.
light-headedness, constipation, and mood swings are expected
"refeeding syndrome" occurs when binging after a long fasting period. consume wisely.
a consistent routine can help you lose up to 3 kg (6.6lbs) a week
I recommend an eating window from 6am to 10 am, but it is totally up to you!
discoholicmusic
theartofmadeline
tangentwithtanner
yousharknotpass
jbbartram-illu
dededos