28-Day Intermittent Fasting Weight Loss Challenge 2021 (Full Meal Plan)

alternate day fasting is not all that intense very sustainable very doable and i'm pleased to be able to do another challenge where you can follow along with me the entire month and do an alternate day fasting protocol now i did the announcement last week where i announced like being able to get some goodies from thrive market to be able to make it a little bit more sustainable and have some fun with it and all that so if you haven't go back and reflect to that video but either way let's go ahead and break this down because this is super simple i will also let you know there is a link down below to thrive market to get some of your goodies i have a recommended shopping list and everything that you can follow for this challenge but also in another link down below i put a downloadable pdf version of this so highly recommend you use that so that you can have something to print out and follow but this video is going to explain what we're doing and how i'm kind of coaching you through the entire process this is based upon what is called a 175 25 study okay now this study was published in rejuvenation research and it was designed to look at uh what would happen if they had subjects eat 175 percent of their daily calories one day like totally feast one day and then the next day have them cut down to like 25 and then the next day 175 25 okay well they found that if they maintained normal calorie level they would maintain weight yet a lot of their biomarkers like insulin sensitivity and all the stuff would improve so we're looking at this from yes a general just wellness standpoint but we're also looking at it if we reduce the baseline calories a tiny bit this can also be a very effective fat loss tool so you'll see as we go through how it all makes sense so let's go ahead and jump in so first thing in the morning on a non-fasting 175 day you're gonna do apple cider vinegar plus one half teaspoon of turmeric and a half teaspoon of ginger this helps ppa our alpha helps you get a little bit more fat adapted then shortly after that you can have your coffee you can have a black coffee black tea whatever you want i just want you to be working out or doing cardio in a fasted state i would prefer that your higher calorie days your non-fasting days actually be your cardio days and i prefer that your fasting days be your lifting days or your strength days because the strength days are going to activate the muscle in a way where it's going to allow it to preserve better you're better off doing cardio on a day where you're eating okay so meal number one is technically kind of two meals kind of smooshed together with a little bit of time okay so right after your workout or your cardio 30 minutes post workout one scoop of protein plus almond milk we're not adding carbs with this particular meal this is just to essentially break your fast your overnight fast after your workout with just a simple protein shake i'm not going to get really like nitty gritty with what protein i want you to use typically recommend using a pea protein powder but you can use whey if you're not sensitive to it again thrive market i listed out all that stuff so again you can use that link down below to get the recommended stuff through thrive market and also just a huge thank you to them for supporting and doing this challenge with me in the first place okay then 15 minutes after you have that protein it's kind of crazy to see me recommending carbs in this case right well i wanted this to be sustainable for everybody it's kind of a quote unquote targeted carb cycling approach so we have eight ounces of red potato you can make it into a hash you can grate it you can smash it whatever just a red potato spice it however the heck you want okay six ounces of lean chicken now i would recommend you make a hash where you like kind of grate the potato add some chicken that's diced into it spice it up make it breakfasty two cups of sauteed spinach one tablespoon of avocado oil minimal amount of oil here remember i don't like to combine a lot of fats and carbs together so that's kind of the idea there but we still need something to saute the spinach with and i want the avocado oil because that's at least going to help out with what's called oleo ethanolamine oea which helps you out a lot with like uncoupling and brown fat activation some fun nerdy stuff uh half a cup of raspberries or strawberries raspberries have specific tannins in them that actually are amylase inhibitors so make it so you don't process as much of the carbohydrates in them as much as you normally would so it's kind of nice you get kind of a free food there okay now remember how i said i don't like combining fats and carbs a whole lot well that's exactly i need to get your calories up on this day the point is we're going relatively high calorie this day so that we can go very low calorie this day and alternate but in order to do that i have to get your calories up somehow so i need you to get some fats in there so i recommend two ounces of macadamia nuts or two ounces of peeling nuts if you can get your hands on them but you notice how i have you wait 15 minutes after you complete this meal i know it spreads the meal out but if you were hitting the road for work you could eat this meal and then grab the macadamia nuts and eat them in the car on the way to work or something it's no excuse why you can't do that there's no time excuse whatsoever i'm a busy person i can make that kind of thing happen so that makes breakfast be like close to 900 calories if you add it all up i know that if you are a much smaller person you may want to reduce this a little bit and bring these calorie counts down to like six seven hundred but hear me out on this it's all gonna make sense meal number two in fact this stays nice because you get to just kind of splurge and eat quite a bit because the next day you're fasting quite a bit meal number two nine ounces lean ground beef or ground chicken you can do ground turkey but i like ground chicken it's a little bit cleaner usually two times coconut wraps i'll show some b-roll of what these look like you can get them at thrive market i also found some at walmart in my last grocery haul there easy coconut wraps that you can use they're like low carb wraps if you can't get your hands on those uh you could use a form of keto bread you could use some jicama wraps i just wanted you to make some kind of like sandwich or or burger kind of thing with this uh if you just put the ground beef in like a coconut wrap it's delicious okay one and a half cups of mixed greens want you to have a salad with three tablespoons of dressing do not have soybean oil try to avoid canola oil and try to avoid good old sunflower oil if you can find dressings that have avocado oil or olive oil again thrive market has a ton of those the link is down below if you want to use any of the primal kitchen brand which is made with avocado oil just do not recommend getting the soybean oil and one hard-boiled egg so you see here we're kind of making a cobb salad that dressing brings up the calories quite a bit we're looking between 600-700 calories with this meal it doesn't look like it but it is you see how calories add up right again drop it down a little bit to 3 400 if you're on the lighter side optional snack i put this here because if you're just getting used to this this might seem like you're just used to eating more it's all good totally optional you don't have to have it here it's a 300 calorie snack six ounces of organic pasture raised cottage cheese so i would recommend good culture brand there or half an avocado plus one scoop of protein or two chomp sticks and one ounce of macadamias that's a really like thrifty nifty on the go snack there dinner this is where we have some fun with this okay you can have a little bit of creativity you can you know kind of change it up a little bit if you want but i want you to follow these general rules so no later than 7 p.m 7 p.m you're cut off i prefer if you even ate sooner okay we don't want to be eating after dark generally six to seven ounces of wild caught salmon or chicken thigh without the skin normally i recommend leaner chicken because a lot of times the toxins and all the i don't know crud that you put in chicken it stores in the fat but if you go with a good good quality organic chicken thigh without the skin you'll be okay i just want to get those fat calories up a tiny bit one cup of cauliflower stir-fry trader joe's makes a really good one or you can find all kinds of different brands there's a brand called kevin's they sell it at sprouts they sell i see that all the time or you can make your own with some peppers a small amount of peas because yes there's some carbs in them small amount of carrots just you know whatever you might put in a little stir fry just don't go overboard try not to go more than like 15 grams of carbs there remember we're not keto so it's okay if we go over a little bit two tablespoons of coconut oil or ghee that you're mixing up with that stir fry and then one cup of one of the following broccoli bok choy or chard or any real kind of deep leafy green would be okay baby kale stuff like that okay then after you finish that meal you go straight into your fast okay so now we're going to scoot over over here to our fast i also put a link down below for a facebook group that way you can have a little bit of community and just kind of just involvement and i can hop in there do live broadcast from time to time so that link is down below as well our alternate day fasting day so this is heavy amount of calories here which seems crazy feast fast feast fast feast fast we're not fasting every day we're feasting and fasting so in this case still start your day with acv plus some turmeric some ginger along in some water and then this time i want you to add a tiny dash of cayenne if you can handle it otherwise take a cayenne capsule your workout needs to be strength oriented this time and the reason is is because that way we are locally activating mtor so the body doesn't catabolize you don't waste muscle when you work out you waste muscle when you don't use it and you lose it keep tension on the muscle so in a day where you're not eating you're actually going to stimulate more growth hormone production by activating the muscle and getting some mild to moderate even intense strength training exercise you can go a little easier on the cardio today assuming you did halfway decent on it yesterday okay if you work out in the am that's totally fine okay have it after your coffee but i would recommend you use electrolytes during your morning workout just to help kind of stabilize blood electrolyte levels if you work out in the afternoon your best bet if you can make it happen would be to work out at the end of your fast right before you break it because it's going to make it so that when you do break your fast you're also breaking it at the end of the workout which means your cells are going to suck that stuff up right these are what are approved during a fast now granted the list goes on and on and on but making it simple black coffee is totally fine you can even add some spices to it make it taste different stevia is totally fine matcha black tea totally good to go against stevia monk fruit good to go apple cider vinegar good to go you can sip on it throughout the fast if you want element brand electrolytes elements really the one that i approve of you can use different electrolytes by all means i really like them because i like their flavors if you get too hungry because you're not adapted to this which can happen but don't be fooled a lot of times it's psychosomatic a little bit of bone broth i recommend either fond brand or kettle and fire both of them are delicious fond is a little bit more culinary oriented kettle and fire's a little bit more ingredient kind of oriented so i just recommend either one of those they just taste or you can make your own or two tablespoons of coconut oil that way you still stimulate ppar and get your body fat adapted so it gets the benefit of a fast then 30 minutes prior to breaking the fast okay now you're going to have two tablespoons of apple cider vinegar if you can do it in some water along with one teaspoon of cinnamon that's going to help you out with what's called methyl hydroxychalco and polymer which is an insulin mimicker that helps you metabolize or utilize some more of the nutrients and mimics that insulin right when you break a fast you don't have this huge insulin spike okay optional 15 minutes prior to breaking your fast if you like bone broth and if you're down to just continue to buy it because i know it can get pricey if you're using it all the time one cup of bone broth right before breaking your fast is actually very great for the gut as far as the mucosal layer goes so right now assuming you're breaking your fast around 5 p.m i want you to be fasting for 20 to 22 hours okay so from the time you stopped your dinner you took your last bite to now it should be 20 or 22 hours so 7 p.m to 5 p.m or you know whatever something within there 7 p.m to 3 p.m however you orient it to work with your schedule okay so you're gonna have one scoop of protein plus one scoop of collagen i don't care what brand of collagen you use as long as it doesn't have a sucralose or aspartame or any artificial sweeteners in there vital proteins is good perfect keto is delicious and great unflavored collagen thrive market also has just a smorgasbord government i'll put them in the list and then if you don't want to do that you can do five ounces of lean poultry try to stay away from beef during this breakfast meal because we just want lean protein that's going to absorb quick okay keep it super clean and lean and simple 60 minutes later you have your meal the nice thing is because we have done so much fasting today you have a lot of flexibility i gave you macronutrients to follow for this one have fun i'm not going to tell you what you can and can't eat i think you know by now soybean oil hydrogenated crap like that keep it out okay so 40 to 55 grams of protein 40 grams of fat less than 25 grams of carbs fiber goal is 10 to 15 grams as long as it's with falling within this carb content and then use mediterranean spices as an afterthought just because they're going to help you get meta they're going to help you get fat adapted and get more out of your fasting period okay once you finish this meal you're shutting it down baby you're shutting it down all the way until this time again okay very clear lines of delineation between when you eat and when you don't eat that is what we are learning here feasting fasting on off okay a quick touch on the supplements that you can use ones i recommend you use and then optional additional okay on the 175 day 2500 ius of vitamin d with lunch now if you already take vitamin d at a higher level continue to take what you take 300 milligrams of coenzyme q10 right after dinner a probiotic if you take one i wanted to suggest you take it 30 minutes pre-dinner don't take it after dinner when all your stomach acids are there and when you're having to sit and just having to sit there with a bunch of food in the hydrochloric acid of your gut breaking down four to five hundred milligrams of magnesium i recommend dye magnesium melate it's a slower breakdown element have one pack after dinner that way you can sip on it restore your electrolytes before you go into your next fast okay so before you break your or before you start your fast you're having some electrolytes two to five grams that's two thousand to five thousand milligrams of high quality fish oil or krill oil along with dinner or right after dinner on the 25 day still 500 to 800 milligrams of magnesium i put a little bit more there up to 800 because you could probably get away with taking a little bit more because you'll deplete some during your fast again 300 milligram milligrams coenzyme q10 5000 milligrams or 5 grams of fish krill oil with dinner again element during the fast okay probiotic in this case two hours after dinner okay they'll probably just go like solo by itself right optional things totally just for fun uh nicotinamide mononucleotide however i recommend it it's a longer-term effect if you are trying to get that effect and get that benefit from fasting nmn might be very effective for you so i would recommend that my preferred brand is called verso digestive enzymes are also optional if you're not used to fasting it might help you digest a little bit kava extract not to be misconstrued with like cava pills that just have a bunch of like seeds and like stems in it i'm talking good quality kava oil one i recommend is called true kava and then also psyllium because people ask about that all the time as a fiber supplement you could totally use pure unadulterated psyllium with any dinner option on either day okay so remember please use thrive market for all the goodies and for the shopping list and a huge shout out to them a huge thank you and please just for the sake of you know them helping put this together and doing this check them out but then also the pdf downloadable version is down below in the description as well as pinned in the comments so i will see you very soon and this is going to again last for the next four weeks i'll be checking in periodically on live broadcast and also remember there is a facebook group down below as well so that way you can join and kind of have all the just interaction and community that you need along with it i will see you tomorrow

Channel: Thomas DeLauer

Views: 135,957

Keywords: summer shred challenge, summer shred, home workout challenge, weight loss challenge, fat loss challenge, fasting challenge, intermittent fasting challenge, alternate day fasting, alternate day fasting weight loss, alternate day fasting challenge, alternate day fasting fat loss, summer fat loss challenge, summer fat loss, summer weight loss challenge, summer shredding, thomas delauer, lose weight for summer, lose weight for beginners

Id: QceWOW6LZlY

Length: 15min 7sec (907 seconds)

Published: Wed Jun 02 2021