Woohoo, today is the start of a NEW habit. Your next habit mission for the week is:
❤ Practice TRE (Time Restricted Eating)
or fasting or intermittent fasting..
Why I love fasting or TRE (Time Restricted Eating)
❤️It's Free
❤️It's Flexible - if I can't fast on Monday, I can on Tuesday
❤️It saves me time - don't have to think about cooking or time to eat, I go get my hair or nails done for that day
❤️It saves me money - skipping meals that day saves me money
❤️It aids my weight loss and improves my energy and sleep
In the ever-evolving landscape of health and wellness, various dietary approaches have gained popularity for their potential benefits. One such approach that has garnered attention is Time-Restricted Eating (TRE). This method involves limiting the hours during which you consume food each day, with the potential to impact not only calorie intake but also overall health and well-being.
❤️Understanding Time-Restricted Eating
Time-Restricted Eating is a form of intermittent fasting that focuses on creating specific time windows for eating and fasting. A commonly adopted schedule is the 16/8 or 18/6 pattern, where individuals fast for 16 or 18 hours and eat within the remaining 8 or 6 hours, respectively. This often translates to a single, extended eating window of 6-8 hours.
❤️Defining "Eating" and "Fasting"
A crucial aspect of Intermittent Fasting (IF) and Time-Restricted Eating is defining what constitutes "eating" and "fasting." It's not just about the duration of fasting but also the number of times insulin is raised during the eating window. Insulin, a hormone that regulates blood sugar, plays a significant role in metabolism and fat storage.
❤️The Importance of Time-Restricted Eating
The critical importance of Time-Restricted Eating lies in managing insulin levels effectively. The frequency of insulin spikes during the eating window can impact the results achieved through intermittent fasting. For instance, having multiple insulin-raising events within a short eating window may not yield the same benefits as fewer, well-spaced events.
❤️Consider Your Eating and Fasting Days
When adopting Time-Restricted Eating, it's helpful to view your eating and fasting days in terms of Time-Restricted Eating (TRE) windows. These windows determine how many times you raise insulin and how long you fast in between. While longer fasts may provide temporary benefits, such as healing effects, these benefits can be negated if they are followed by excessive TRE windows, involving overconsumption or snacking.
❤️ Choosing an Appropriate TRE Window
To maximize the benefits of Time-Restricted Eating, it's advisable to keep each TRE window within a specific timeframe. Aim for 30 to 60 minutes per window, with occasional extensions to 90 minutes on special occasions. Consider each window as a designated mealtime, during which you consume everything that raises insulin. This includes cream, flavored waters, chewing gum, sweeteners, and any other insulin-spiking substances.
Time-Restricted Eating offers a structured approach to intermittent fasting, emphasizing not only the duration of fasting but also the management of insulin levels. By adopting appropriate TRE windows and being mindful of insulin-raising substances, individuals can potentially unlock various health benefits, including weight loss, improved heart health, and better blood sugar levels.
🩷What to have between meals:
Plain water, sparkling water, black coffee and/or herbal teas
Bone broth
Club soda with lemon or lime
ACV or pickle juice
TRE windows:
How many TRE windows should you have in an eating day? Many people following my program choose to have two windows, 6-8 hours apart.
How about a fasting day? Maybe one TRE (or a 20-24 hr Fast) - I would call this OMAD. My favorite fasting schedule for CoachTheah per week
NoMad Monday - No Meals Monday
Tuesday - OMAD (one meal)
Wednesday - 2MAD (Lunch and Dinner)
Thursday - OMAD
Friday - OMAD
Saturday - 2 MAD (Brunch & light dinner)
Sunday - 2MAD or OMAD
This means in 1 week, I am eating 9 meals. If you are currently eating 3 meals per day with no snacking, that is 21 meals, if eating 2 meals per day with no snacking, 14 meals. For weight loss, we want to eat Less Often, reduce insulin spike, not eat less.
Prioritize Time-Restricted Eating (TRE) consistently, whether it's on weekends, during trips, holidays, or special occasions. Regardless of your food choices, acknowledge the importance of TRE for optimal results!
If you find it challenging to adhere to TRE, especially in avoiding snacks, it's crucial to focus on the content of your meals rather than the fasting itself.
Consider adopting the Eat Stop Eat approach: conclude your last meal at 6:00 p.m. one day, initiate an overnight fast, skip breakfast and lunch the following day, and extend the fast until 6:00 p.m., achieving a full 24-hour period without caloric intake. It is advisable to implement this method only twice a week on nonconsecutive days for optimal results.
REVIEW
✅Practice good TRE & Mindful Eating
✅Focus on Protein with each meal - 20-30 grams to keep you full
💌Todays Challenge: TRE & No Snacking
Lesson notes: Here are some schedules:
⌚Track When you are eating
The average person is eating for 15 hours a day — which is far from our natural, evolved rhythm. Focus on good TRE (Time Restricted Eating) - Eat ~ Stop ~ Eat
Eat 2 or 3 meals today, no snacking, start with protein
💌Tomorrow's Challenge: Skip Breakfast or Dinner (2MAD)
💌Tomorrow's Challenge: Skip Breakfast or Dinner (OMAD)
If you are just eating 2 Meals per day - try a tougher fasting schedule and see how your weight loss improves - here is a sample
Remember🚫 Avoid Snacking for weight loss
Consistently nibbling on small amounts of food throughout the day, even including heavy cream, a piece of cheese, a handful of nuts, keeps insulin levels elevated, pushing the body into a 'fat-storing' mode. This continuous eating pattern denies your body the opportunity to effectively utilize the consumed food, undermining weight loss efforts. Remember to incorporate Time-Restricted Eating (TRE) into your routine.
When it's time to eat, opt for full meals. Conversely, when you find yourself in situations like being in a car, at the movies, or in a meeting, refrain from eating. It's crucial not to blur the lines between eating and non-eating moments – practice mindful eating.
Enjoy one, two, or three meals a day at a designated table rather than constantly snacking while engaged in other activities. This mindful approach supports healthier eating habits and aids in achieving your dietary goals.
Have some bone broth with added salt or a little fat to hold you over between meals ~ Coach ❤️Theah Tip
Today's Actions:
✅Eat your protein
✅Avoid Snacking & practice good TRE
✅Get some exercise 🏃♀️🏋️
✅Choose Supportive foods & eat mindfully
✅Get some Sunshine 🌞
✅Go to bed On-time 🛌🕙
Micro Workout Suggestions (pick 3)
❤️ 20 Jumping Jacks per minute for 5 minutes or run in place or butt kicks
❤️Air Squats every time you get a text message
❤️ 20 second plank during a commercial break
❤️ 20 squats while you wait for coffee
❤️ 3 sets of push-up (counter pushups while coffee brews)
❤️ Kettlebell swings during a commercial or phone call
❤️ Walk in place or around the car as you fuel up
❤️Pick 3..... consider that a win. We will build on these core strength micro workouts as we move forward in the challenge.
❤️Try to make it fun and a "habit" during the day....
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
Copyright: The content of this manual is strictly prohibited from use, reproduction, or transmission in any form or by any means, whether electronic or mechanical. This includes methods such as fax, photocopy, recording, or any information storage and retrieval system, except for personal use by the purchaser. The reproduction of this manual in any form is prohibited without the explicit written consent of Theah’s Enterprise & Business Consulting, LLC, doing business as CoachTheah. Exceptions are granted solely for reviewers intending to quote brief passages for review purposes in magazines, newspapers, or journals. However, even in such cases, prior written approval from CoachTheah is mandatory before publication.
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