Last chapter gave you so many tools to prepare you for this challenge! I hope you have all of them in place, because today is the day to get started.
We have laid the groundwork for a successful first month spent Intermittent Fasting.
This is the nuts and bolts chapter, that shows you exactly what a life of steady Intermittent Fasting looks like. This is a 30 Day Challenge that you can begin at any time, when it is most convenient for you. I encourage you to just read this entire chapter from start to finish before you begin. That will give you an overall view of the whole thing.
Then, you just start on Day One!
Fasting Foundation for Success
I personally designed this 30 Day Challenge for a complete beginning to start on Day One. We’re going to split this into three different sections of 10 days each:
~Beginner ? 10 days of skipped meals, getting used to Intermittent Fasting, and finding the perfect eating window that works for you.
~Intermediate ? 10 days of locking in your eating window, then getting your recommended calories in that eating window.
~Advanced ? 10 days of more advanced Intermittent Fasting, including your first 24-hour fast, as well as a 48-hour fast.
What’s awesome about these three levels is that after you’ve completed the 30 Day Challenge, you can certainly go back to the Beginner or Intermediate section ? and stay there for months at a time. Intermittent Fasting is meant to be a lifelong eating and fasting plan, so it’s safe for you to do that.
As a quick note, just keep in mind that this guide is just one way to incorporate Intermittent Fasting into your life. As always with this way of eating, you are more than welcome to change it and customize it to suit your needs. If you’re confident in your ability to start with small eating windows and you’ll be fine with that, you’re more than welcome to skip ahead to the Intermediate section.
It’s not so much where you start ? it’s the fact that you will start! I also want you to enjoy yourself throughout your time spent Intermittent Fasting. This is an eating plan you can stick with for your whole life!
So, it’s worth it to take that extra step to enjoy each day of it.
Ready to get started? Let’s go to the Beginner section.
Beginner Intermittent Fasting 먹튀검증업체
Day 1
Day 1 of our 30 Day Intermittent Fasting Challenge has begun. Today is when you are going to ease slowly into this and try to eat your first day within a large eating window. If your ultimate goal is to eat within six hours, that is too much change too fast. It could possibly derail your plans and goals in the long run. You are advised to start out with an eating window of ten hours, which would give you a fasting time of fourteen hours. The ratio is 10:14. I also suggest you start out with a three meal a day schedule, instead of two meals. There will be plenty of time to drop back to eating fewer meals. But the slower you begin this, the more time your body will have to adjust.
You can start your 10 hour eating window at any time you like and whichever time works best in your schedule. Let’s say you start it at 8:00 in the morning. Counting forward ten hours, that would give you until 6:00 pm at the latest to eat all of your calories for the day. When 6:00 pm rolls around, cease all food until tomorrow except for water.
If you have not already done so, today would also be the ideal time to plan out your meals for the rest of the week, find recipes using healthy ingredients, and go for a grocery shop to stock up your kitchen. For those who already have an exercise routine, it’s perfectly fine to continue that today. But if you don’t, that’s okay, too! We’ll include exercise after you’ve gotten used to the fasting schedule.
At the end of the day, take out your food diary. Track and record your eating window, what you ate today, and your overall experience. You will do this each day, and it’s an excellent habit that will help you lose more weight than you’ve dreamed of!
Day 2
Great, you got through Day 1! How did that go? Hopefully you had a good experience with it. Today is when you are going to repeat your 10 hour eating window / 14 hour fasting routine. Do it at the same time you did the 10 hours yesterday. Then gently break your fast by eating a healthy meal. Continue on your meal plan until the end of your 10 hour eating window, then stop and begin the fasting part of the cycle.
Did you have any difficulty sustaining a 14 hour fast between yesterday and today? Since we’re starting with a larger eating window, fourteen hours is a much shorter time to fast. Track and record in your food diary what you ate today and how your first official Intermittent Fasting period went.
Day 3
If Day 2 was fine and you enjoyed it, then repeat your 10 hour eating window / 14 hour fasting time today. As the days go by, it becomes easier and easier to get into the routine of eating and fasting. How are you doing with your calorie counting, cooking, and eating your meals? Eating all of your daily calorie requirements within a 10 hour window is pretty doable. Are you hungry at all during the fasting periods? Many of us are used to snacking or nibbling on something whenever we feel like it. So, to deliberately fast can seem a little odd at first. Keep pursuing it.
Track and record what you ate today and how your fasting is going for you.
Day 4
Another repeat day of the 10 hour eating window / 14 hour fasting period. Follow your meal plan, eat your meals at the correct times, and eat all of your calories within the 10 hour window.
As your body gets used to fasting, your hunger might start to drop off a bit. You’ll also notice during the day when you’re the hungriest. Remember that your ghrelin hunger hormones are at their highest around noon, and then taper off as you get closer to 8:00 pm at night. As long as you’re eating healthy and following your recipes to cook good meals, you’re on the right track.
Track and record what you ate today and how your fasting is going. Are you struggling with hunger or other minor health issues like headaches? Or, has your body adapted well to this so far? Write down your answer.
Day 5
Another repeat day of the 10 hour eating window / 14 hour fasting period. Keep following the meal plan, having your meals at appropriate times, eating all your calories before the end of the eating window, and ceasing all calorie consumption after the ten hour window ends.
Throughout the first five days of this challenge is when you have the most flexibility to tweak your eating window times. For example, you might have discovered that starting your eating window early in the day doesn’t work, because you’re ravenously hungry during your fasting times. So, you can move it to later in the day. You have options.
Track and record what you ate today and how the fasting is going.
Day 6
Now that you’ve been Intermittent Fasting for five days, you should have locked in a good eating window by this time. That’s the time that works best for you, your family, and your schedule, too. You’ve also started to grow used to watching the clock, eating meals at certain times, and tracking your calories. I personally love the routine-ness of this diet, where I can just eat at the same times each day. You might like it, too!
As for today, we are going to do one final 10 hour eating window / 14 hour fasting time before we start shortening our eating window tomorrow. After today, you really shouldn’t play around with moving your eating window earlier or later. Consistency and routine will be the best for weight loss! Track and record what you ate today.
Day 7
Congrats ? you got to the end of your first week of 10 hour Intermittent Fasting! That wasn’t so bad, was it? Once you get a hang of the routine, it becomes easier to incorporate it into your lifestyle. Are you doing well during the fasting times? Drinking plenty of water? If you needed to supplement one of the 14 hour periods with a tiny snack, that’s perfectly fine.
Today is when you will drop your eating times back one hour. That means your eating window has shortened from 10 hours to 9 hours. Adjust your meal times accordingly. You are welcome to still eat the three meals, or to try just two larger meals per day if you’re feeling like you’ve got the hang of this. You will also increase your fasting time from 14 hours to 15 hours. So, if your eating window for six days has ended at 6:00 pm at night, it now ends at 5:00 pm.
Track and record what you ate today and your new eating window of 9 hours.
Day 8
Day 8’s meal times and 9-hour eating window is a repeat from yesterday. You fasted for 15 hours between yesterday and today, so you’re starting to push your body a little bit more than just fasting for 14 hours. Drink water, get some rest, and just concentrate on eating all of your calories within the 9 hours. It seems like a lot of time, but it goes by quickly! Every woman I know, including myself, is a busy gal.
Day 8 is also an excellent time to readjust your meal plan, find new recipes for the next week, and go shopping for those ingredients to restock your kitchen.
Track and record what you ate today, your new eating window, and your calories.
Day 9
The 9 hour eating window repeats again today. Eat your meals at their adjusted times. You fasted 15 hours between yesterday and today. You have been Intermittent Fasting for over a week now. If you would like to begin an exercise routine while still in this first ten-day beginner part of the challenge, then today would be the perfect time to do it. Don’t push yourself too much. Just increase your heart rate doing an exercise for about 15 to 20 minutes.
Track and record what you ate today, your fasting experience, and the exercise you’ve started doing.
Day 10
Today is the final day of the beginner section of this 30 Day Challenge. You started out with a 10 hour eating window, dropped back to 9 hours, increased your fasting, learned how to time meals and eat them within your windows, and perhaps also tried some exercising, too.
For today, you can continue on your 9 hour eating window / 15 hour fasting times. It’s the final day of this schedule, since we’re going to drop back one more hour tomorrow. Continue with your light exercise regimen, too.
Today would be a great time to weigh yourself. Have you lost any weight yet? A healthy weight loss schedule is up to two pounds per week. The combination of healthy eating and Intermittent Fasting really does wonders for your body. If you haven’t lost any weight, not to fear. Your body is still adjusting.
Track and record your meals, your meal times, your exercise, and your experience during the first 10 days of this challenge!
Intermediate Intermittent Fasting
Day 11
This intermediate section is all about both reducing your eating windows and reducing your meals from three down to two, plus getting used to longer fasts and keeping up an exercise regimen, too. Since your body is adjusting to a fasting schedule, don’t overdo it on your workouts. Start out with light exercise for about 20 minutes a day, then gently increase as the days go by.
Today, you’re going to drop back from a 9 hour eating window to an 8 hour eating window. You’ll still eat your three meals today, but you might need to adjust the times. You can also adjust the calorie percentages, like the different meal plan templates in Chapter 4. Adjust your meal plan as well. How is your new eating window time? It it is working out, great! After fasting for ten days, your body does start to change!
Track and record your new eating window, meal times, what you ate, your exercise, and your fasting experience.
Day 12
The 8 hour eating window / 16 hour fasting time is one of the most popular Intermittent Fasting schedules. It’s especially great for women, since you get a lot of calories in a short period of time, but your body doesn’t start to operate like it’s a time of true scarcity.
Repeat your 8 hour eating window today. You fasted for 16 hours between yesterday and today. Eat your meals at their scheduled times.
Track and record what you ate and any exercise, too.
Day 13
Day 13 is just a repeat of yesterday: eating for 8 hours and fasting for 16 hours. As a general reminder, get plenty of water during fasting periods. You can increase your exercise up to 30 minutes if you want, but not if you are feeling weak or struggling with this eating routine. Allow your body plenty of time to adjust.
Track and record what you eat, how you feel, and any exercise.
Day 14
Congrats ? you’ve reached the end of your second week Intermittent Fasting! You went from a 9-hour eating window to an 8-hour eating window, and are now fasting for 16 hours within each 24-hour cycle. That’s extra hours your body spends pulling fuel sources from existing fat cells rather than any incoming nutrients.
It’s time to assess the week. How did you do on increasing your Intermittent Fasting? Was it easy to adjust to 8 hours of eating? Have you been tracking everything each day? Weigh yourself today as well ? and take a picture. How is your weight loss going?
Today, you will continue on your 8 hour eating window, just like yesterday. Eat your meals at their scheduled time. By now, you are really getting the hang of Intermittent Fasting. Track and record everything, too.
Day 15
Day 15 starts with an even smaller eating window ? this one is just 7 hours. That means you’ll be fasting for 17 hours within each 24 hour cycle. As you drop one more hour from eating, readjust both your meal plan and your meal times, too. We’ll repeat this for several days, so make sure it’s a time you’re comfortable with. Get plenty of water during fasting periods. You can do your exercise today, too, if you want.
Dropping from 8 hours down to 7 hours started producing much more dramatic weight loss results for me. That result might be typical for you as well. Track and record your new eating window, your new meal times, and how you’re doing. As a brief reminder, you have flexibility with your new eating windows, too.
Day 16
Today is a repeat of yesterday, with your 7 hours of eating and 17 hours of fasting. You fasted for the longest period of yet between yesterday and today, so how did that go? Slowly reintroduce your exercising again today, if you gave yourself a day off yesterday.
Track and record what you ate today.
Day 17
Today is the last day of the 7 hour eating window / 17 hour fasting times, so enjoy it! We’re going to drop down to just a 6 hour eating window tomorrow. If you want to do anything to prepare for that shorter eating window, then do it today. Those preparations might include changing your meal times, cutting down from three meals to two, or even trying the one meal a day (OMAD) fasting.
Within your 7 hour eating window today, get all of your calories in before the time is up. Track and record everything that you ate, what you experienced, and any other notes.
Day 18
We’re going to drop one more hour off of our Intermittent Fasting schedule today and go down to the 6 hour eating window / 18 hour fasting time. Together with the 8 hour eating window, this is the most common schedule for Intermittent Fasters. Those who do like this schedule usually eat just two meals a day, because the 6 hour time frame is so short. If you do that, then you will need to adjust your meal plan, your calorie percentages, and your meal times accordingly. Check out the two meal a day sample templates in Chapter 4 for exactly how to do this.
Is it okay to stick with an 8 hour or 7 hour eating window instead? Absolutely. Only go down to 6 hours if you feel comfortable with it. This eating window produces great results. You’re encouraged to at least try it! Especially when you combine it with exercise. The weight starts to come off faster and faster.
So, eat your meals at your new meal times. Then track and record what you ate and when.
Day 19
We’re going to stick with the 6 hour eating window / 18 hour fasting schedule today. How did last night’s 18 hour fast go? Were you very hungry when you got up today, or has your body adjusted to fasting? Make any tweaks or changes if necessary. It’s also okay to take a break from fasting if you’re not feeling well.
However, if you are doing well, then I encourage you to also keep up with your exercise program. Don’t forget to track and record what you ate at your meal times.
Day 20
So, you got through the second phase of Intermittent Fasting! You started out with an 8 hour eating window, then dropped down to 7, and are now at just 6 hours per day, with 18 hours of straight fasting. That’s quite an accomplishment. You’ve probably also dropped down to just two meals a day and increased your calorie percentages for those meals. All those extra hours are when your body is using fat sources from your cells as energy, rather than relying on new foods that you’re eating. Oh, and when you’ve added an exercise regimen to it, that is a recipe for success.
It’s time to assess the past ten days. How have you been doing? Weigh yourself to see if you’ve lost more weight. You will start to feel big changes in your body.
In the next ten days, we will go into more advanced fasting, including a 24-hour fast and eating just OMAD (one meal a day).
As for today, just continue with your 6 hour eating window / 18 hour fasting. Track and record what you ate today, too.
Advanced Intermittent Fasting
Day 21
You are going to continue with your 6 hour eating window / 18 hour fasting schedule today. Also, you will want to read over the next ten days and prepare your meal plan accordingly for the 24-hour fast on Day 23 and the OMAD (one meal a day) days as well. After you have prepared your meal plan, today would be the ideal time to create your grocery list and shop for the ingredients you’ll need.
As for today, just track and record what you ate, when your mealtimes are, and any exercise routine.
Day 22
Today is all about preparing for tomorrow’s 24 hour fast. It’s imperative that you make sure to eat all of your calories within your 6 hour window today. Also, abstain from exercising today, tomorrow, and on Day 24, to give your muscles a chance to fully rest. Eat your regular 6 hour eating window today, and begin your fast at the normal time.
Day 23
Today is your first 24 hour Intermittent Fasting day! Count 24 hours from the end of yesterday’s eating window. Don’t eat any calories throughout the entire time of fasting. For example, if your 6-hour eating window ended at 6:00 pm yesterday, you’re not to eat anything until 6:00 pm today.
During your fast, you’re allowed to have water. Don’t exercise other than a very light walk if you want to do so.
When you do break your fast, do so gently. Eat a meal that has a good healthy protein and mineral rich foods like dark greens, avocados, nuts, and olives. Don’t worry about eating your entire calorie percentage for the day. Just stop all eating about two hours before bed-time.
Track and record your 24-hour fast experience, including the meal to break your fast.
Day 24
How did yesterday’s fast go? Today, you will return to the normal 6 hour eating window at the exact same times you had it on Day 22. Eat your normal calories like you would on any other day, and eat your meals at the same times as Day 22. Hydrate yourself with plenty of water, since that will also help flush out toxins and get your skin glowing. Help your body refuel from the fast by eating healthy today. Don’t worry about getting any exercise today. You can if you want to!
Track and record your meals today.
Day 25
Today, you will repeat your regular 6 hour eating window / 18 hour fasting time. Eat the same number of meals at the same times that you were eating on Day 21. Also today, you will add back in the exercise routine that you have been on. Try for 30 minutes to get your heart rate up. You can do any exercise that you want.
Track and record your meals, the times, and your exercise.
Day 26
Tomorrow is when we are going to try OMAD (one meal a day), so today is about preparing for that. Eat your normal 6 hour eating window with the normal meal times, add exercise, track what you eat, and record your experience. You might want to prepare your singular meal recipes for tomorrow ahead of time.
Day 27
Today is a day to try the advanced fasting technique of OMAD. Choose a 60-minute free period of time today, and eat all of your calories within that 60 minute sitting. It’s similar to having a large holiday meal! Don’t overstuff yourself, but do get all of your calories in at once. Once the 60 minutes are over, that is when your eating window is done. You will fast until tomorrow, with nothing to consume except water.
Track what you ate today, when, and how you like eating one meal a day. It’s definitely an interesting concept to try eating all of your calories just once a day.
Day 28
Repeat your one meal a day from yesterday, eating all of your calories within 60 minutes. Have your single meal at the same time you ate the one meal yesterday, to give your body the complete benefits of a 23-hour fasting time. Don’t forget to exercise today, too.
Track and record what you ate and when.
Day 29
Today is a third day to try eating just one meal a day. Do you like it, or do you prefer longer eating windows? Consume all of your daily calories in just one meal. That leaves the rest of the day to fill with all of your activities! You can add in your exercise regimen as well today.
Track and record your one meal, when you ate it, what you had, and how you exercised.
Day 30
Wow, congratulations! You have reached the end of the intense 30 Day Intermittent Fasting Challenge. You got through several days of a short 6 hour eating window, the 24 hour fast on Day 23, and a couple of days of just trying the famous OMAD option! It’s been quite the month to start from a 10 hour eating window on Day 1 and then get all the way here. So, congrats again on your success.
Time to weigh yourself again! How much weight have you lost? The successful combination of healthy eating, Intermittent Fasting, and regular exercise can really get you the results that you’re looking for. Were you able to hit a goal weight loss? Did you stick with the Intermittent Fasting throughout the month? Even if you just decided to stay with the 8-hour eating window, that’s still spending 112 hours a week fasting. It makes such a difference.
No matter how your experience went, you should celebrate! Show off your progress by posting those cool "before” and “after” photos of yourself. Look back over your food diary entries you’ve kept for the past thirty days. You can share those, too. Post your progress. You never know who you’ll inspire ? maybe even yourself!
What Works Best For You
The 30 Day Challenge is designed to give you a day by day account of how the Intermittent Fasting eating plans and lifestyle actually fit into a real woman’s life.
Where do you take it from here?
Well, this 30 Day Challenge also introduced you to three main types of Intermittent Fasting:
~10, 9, 8, 7, or 6 hour eating windows with the appropriate fasting times
~A longer 24-hour fast that could also be extended up to 36 or even 48 hours
~Eating one meal a day within one hour and fasting the rest of the time
Whichever one you choose is that which works best with your lifestyle and your personal weight loss goals! Some women will do great on just shorter eating windows, and others will want to push themselves in order to try new things. Make this diet yours!
Thank you so much for going on this 30 Day Challenge and stretching your mindset about the link between when you’re eating and when you’re fasting! Are you ready for even more tips to help you? Then read on to the next chapter.
Fasting Foundation for Success
I personally designed this 30 Day Challenge for a complete beginning to start on Day One. We’re going to split this into three different sections of 10 days each:
~Beginner ? 10 days of skipped meals, getting used to Intermittent Fasting, and finding the perfect eating window that works for you.
~Intermediate ? 10 days of locking in your eating window, then getting your recommended calories in that eating window.
~Advanced ? 10 days of more advanced Intermittent Fasting, including your first 24-hour fast, as well as a 48-hour fast.
What’s awesome about these three levels is that after you’ve completed the 30 Day Challenge, you can certainly go back to the Beginner or Intermediate section ? and stay there for months at a time. Intermittent Fasting is meant to be a lifelong eating and fasting plan, so it’s safe for you to do that.
As a quick note, just keep in mind that this guide is just one way to incorporate Intermittent Fasting into your life. As always with this way of eating, you are more than welcome to change it and customize it to suit your needs. If you’re confident in your ability to start with small eating windows and you’ll be fine with that, you’re more than welcome to skip ahead to the Intermediate section.
It’s not so much where you start ? it’s the fact that you will start! I also want you to enjoy yourself throughout your time spent Intermittent Fasting. This is an eating plan you can stick with for your whole life!
So, it’s worth it to take that extra step to enjoy each day of it.
Ready to get started? Let’s go to the Beginner section.
Beginner Intermittent Fasting 먹튀검증업체
Day 1
Day 1 of our 30 Day Intermittent Fasting Challenge has begun. Today is when you are going to ease slowly into this and try to eat your first day within a large eating window. If your ultimate goal is to eat within six hours, that is too much change too fast. It could possibly derail your plans and goals in the long run. You are advised to start out with an eating window of ten hours, which would give you a fasting time of fourteen hours. The ratio is 10:14. I also suggest you start out with a three meal a day schedule, instead of two meals. There will be plenty of time to drop back to eating fewer meals. But the slower you begin this, the more time your body will have to adjust.
You can start your 10 hour eating window at any time you like and whichever time works best in your schedule. Let’s say you start it at 8:00 in the morning. Counting forward ten hours, that would give you until 6:00 pm at the latest to eat all of your calories for the day. When 6:00 pm rolls around, cease all food until tomorrow except for water.
If you have not already done so, today would also be the ideal time to plan out your meals for the rest of the week, find recipes using healthy ingredients, and go for a grocery shop to stock up your kitchen. For those who already have an exercise routine, it’s perfectly fine to continue that today. But if you don’t, that’s okay, too! We’ll include exercise after you’ve gotten used to the fasting schedule.
At the end of the day, take out your food diary. Track and record your eating window, what you ate today, and your overall experience. You will do this each day, and it’s an excellent habit that will help you lose more weight than you’ve dreamed of!
Day 2
Great, you got through Day 1! How did that go? Hopefully you had a good experience with it. Today is when you are going to repeat your 10 hour eating window / 14 hour fasting routine. Do it at the same time you did the 10 hours yesterday. Then gently break your fast by eating a healthy meal. Continue on your meal plan until the end of your 10 hour eating window, then stop and begin the fasting part of the cycle.
Did you have any difficulty sustaining a 14 hour fast between yesterday and today? Since we’re starting with a larger eating window, fourteen hours is a much shorter time to fast. Track and record in your food diary what you ate today and how your first official Intermittent Fasting period went.
Day 3
If Day 2 was fine and you enjoyed it, then repeat your 10 hour eating window / 14 hour fasting time today. As the days go by, it becomes easier and easier to get into the routine of eating and fasting. How are you doing with your calorie counting, cooking, and eating your meals? Eating all of your daily calorie requirements within a 10 hour window is pretty doable. Are you hungry at all during the fasting periods? Many of us are used to snacking or nibbling on something whenever we feel like it. So, to deliberately fast can seem a little odd at first. Keep pursuing it.
Track and record what you ate today and how your fasting is going for you.
Day 4
Another repeat day of the 10 hour eating window / 14 hour fasting period. Follow your meal plan, eat your meals at the correct times, and eat all of your calories within the 10 hour window.
As your body gets used to fasting, your hunger might start to drop off a bit. You’ll also notice during the day when you’re the hungriest. Remember that your ghrelin hunger hormones are at their highest around noon, and then taper off as you get closer to 8:00 pm at night. As long as you’re eating healthy and following your recipes to cook good meals, you’re on the right track.
Track and record what you ate today and how your fasting is going. Are you struggling with hunger or other minor health issues like headaches? Or, has your body adapted well to this so far? Write down your answer.
Day 5
Another repeat day of the 10 hour eating window / 14 hour fasting period. Keep following the meal plan, having your meals at appropriate times, eating all your calories before the end of the eating window, and ceasing all calorie consumption after the ten hour window ends.
Throughout the first five days of this challenge is when you have the most flexibility to tweak your eating window times. For example, you might have discovered that starting your eating window early in the day doesn’t work, because you’re ravenously hungry during your fasting times. So, you can move it to later in the day. You have options.
Track and record what you ate today and how the fasting is going.
Day 6
Now that you’ve been Intermittent Fasting for five days, you should have locked in a good eating window by this time. That’s the time that works best for you, your family, and your schedule, too. You’ve also started to grow used to watching the clock, eating meals at certain times, and tracking your calories. I personally love the routine-ness of this diet, where I can just eat at the same times each day. You might like it, too!
As for today, we are going to do one final 10 hour eating window / 14 hour fasting time before we start shortening our eating window tomorrow. After today, you really shouldn’t play around with moving your eating window earlier or later. Consistency and routine will be the best for weight loss! Track and record what you ate today.
Day 7
Congrats ? you got to the end of your first week of 10 hour Intermittent Fasting! That wasn’t so bad, was it? Once you get a hang of the routine, it becomes easier to incorporate it into your lifestyle. Are you doing well during the fasting times? Drinking plenty of water? If you needed to supplement one of the 14 hour periods with a tiny snack, that’s perfectly fine.
Today is when you will drop your eating times back one hour. That means your eating window has shortened from 10 hours to 9 hours. Adjust your meal times accordingly. You are welcome to still eat the three meals, or to try just two larger meals per day if you’re feeling like you’ve got the hang of this. You will also increase your fasting time from 14 hours to 15 hours. So, if your eating window for six days has ended at 6:00 pm at night, it now ends at 5:00 pm.
Track and record what you ate today and your new eating window of 9 hours.
Day 8
Day 8’s meal times and 9-hour eating window is a repeat from yesterday. You fasted for 15 hours between yesterday and today, so you’re starting to push your body a little bit more than just fasting for 14 hours. Drink water, get some rest, and just concentrate on eating all of your calories within the 9 hours. It seems like a lot of time, but it goes by quickly! Every woman I know, including myself, is a busy gal.
Day 8 is also an excellent time to readjust your meal plan, find new recipes for the next week, and go shopping for those ingredients to restock your kitchen.
Track and record what you ate today, your new eating window, and your calories.
Day 9
The 9 hour eating window repeats again today. Eat your meals at their adjusted times. You fasted 15 hours between yesterday and today. You have been Intermittent Fasting for over a week now. If you would like to begin an exercise routine while still in this first ten-day beginner part of the challenge, then today would be the perfect time to do it. Don’t push yourself too much. Just increase your heart rate doing an exercise for about 15 to 20 minutes.
Track and record what you ate today, your fasting experience, and the exercise you’ve started doing.
Day 10
Today is the final day of the beginner section of this 30 Day Challenge. You started out with a 10 hour eating window, dropped back to 9 hours, increased your fasting, learned how to time meals and eat them within your windows, and perhaps also tried some exercising, too.
For today, you can continue on your 9 hour eating window / 15 hour fasting times. It’s the final day of this schedule, since we’re going to drop back one more hour tomorrow. Continue with your light exercise regimen, too.
Today would be a great time to weigh yourself. Have you lost any weight yet? A healthy weight loss schedule is up to two pounds per week. The combination of healthy eating and Intermittent Fasting really does wonders for your body. If you haven’t lost any weight, not to fear. Your body is still adjusting.
Track and record your meals, your meal times, your exercise, and your experience during the first 10 days of this challenge!
Intermediate Intermittent Fasting
Day 11
This intermediate section is all about both reducing your eating windows and reducing your meals from three down to two, plus getting used to longer fasts and keeping up an exercise regimen, too. Since your body is adjusting to a fasting schedule, don’t overdo it on your workouts. Start out with light exercise for about 20 minutes a day, then gently increase as the days go by.
Today, you’re going to drop back from a 9 hour eating window to an 8 hour eating window. You’ll still eat your three meals today, but you might need to adjust the times. You can also adjust the calorie percentages, like the different meal plan templates in Chapter 4. Adjust your meal plan as well. How is your new eating window time? It it is working out, great! After fasting for ten days, your body does start to change!
Track and record your new eating window, meal times, what you ate, your exercise, and your fasting experience.
Day 12
The 8 hour eating window / 16 hour fasting time is one of the most popular Intermittent Fasting schedules. It’s especially great for women, since you get a lot of calories in a short period of time, but your body doesn’t start to operate like it’s a time of true scarcity.
Repeat your 8 hour eating window today. You fasted for 16 hours between yesterday and today. Eat your meals at their scheduled times.
Track and record what you ate and any exercise, too.
Day 13
Day 13 is just a repeat of yesterday: eating for 8 hours and fasting for 16 hours. As a general reminder, get plenty of water during fasting periods. You can increase your exercise up to 30 minutes if you want, but not if you are feeling weak or struggling with this eating routine. Allow your body plenty of time to adjust.
Track and record what you eat, how you feel, and any exercise.
Day 14
Congrats ? you’ve reached the end of your second week Intermittent Fasting! You went from a 9-hour eating window to an 8-hour eating window, and are now fasting for 16 hours within each 24-hour cycle. That’s extra hours your body spends pulling fuel sources from existing fat cells rather than any incoming nutrients.
It’s time to assess the week. How did you do on increasing your Intermittent Fasting? Was it easy to adjust to 8 hours of eating? Have you been tracking everything each day? Weigh yourself today as well ? and take a picture. How is your weight loss going?
Today, you will continue on your 8 hour eating window, just like yesterday. Eat your meals at their scheduled time. By now, you are really getting the hang of Intermittent Fasting. Track and record everything, too.
Day 15
Day 15 starts with an even smaller eating window ? this one is just 7 hours. That means you’ll be fasting for 17 hours within each 24 hour cycle. As you drop one more hour from eating, readjust both your meal plan and your meal times, too. We’ll repeat this for several days, so make sure it’s a time you’re comfortable with. Get plenty of water during fasting periods. You can do your exercise today, too, if you want.
Dropping from 8 hours down to 7 hours started producing much more dramatic weight loss results for me. That result might be typical for you as well. Track and record your new eating window, your new meal times, and how you’re doing. As a brief reminder, you have flexibility with your new eating windows, too.
Day 16
Today is a repeat of yesterday, with your 7 hours of eating and 17 hours of fasting. You fasted for the longest period of yet between yesterday and today, so how did that go? Slowly reintroduce your exercising again today, if you gave yourself a day off yesterday.
Track and record what you ate today.
Day 17
Today is the last day of the 7 hour eating window / 17 hour fasting times, so enjoy it! We’re going to drop down to just a 6 hour eating window tomorrow. If you want to do anything to prepare for that shorter eating window, then do it today. Those preparations might include changing your meal times, cutting down from three meals to two, or even trying the one meal a day (OMAD) fasting.
Within your 7 hour eating window today, get all of your calories in before the time is up. Track and record everything that you ate, what you experienced, and any other notes.
Day 18
We’re going to drop one more hour off of our Intermittent Fasting schedule today and go down to the 6 hour eating window / 18 hour fasting time. Together with the 8 hour eating window, this is the most common schedule for Intermittent Fasters. Those who do like this schedule usually eat just two meals a day, because the 6 hour time frame is so short. If you do that, then you will need to adjust your meal plan, your calorie percentages, and your meal times accordingly. Check out the two meal a day sample templates in Chapter 4 for exactly how to do this.
Is it okay to stick with an 8 hour or 7 hour eating window instead? Absolutely. Only go down to 6 hours if you feel comfortable with it. This eating window produces great results. You’re encouraged to at least try it! Especially when you combine it with exercise. The weight starts to come off faster and faster.
So, eat your meals at your new meal times. Then track and record what you ate and when.
Day 19
We’re going to stick with the 6 hour eating window / 18 hour fasting schedule today. How did last night’s 18 hour fast go? Were you very hungry when you got up today, or has your body adjusted to fasting? Make any tweaks or changes if necessary. It’s also okay to take a break from fasting if you’re not feeling well.
However, if you are doing well, then I encourage you to also keep up with your exercise program. Don’t forget to track and record what you ate at your meal times.
Day 20
So, you got through the second phase of Intermittent Fasting! You started out with an 8 hour eating window, then dropped down to 7, and are now at just 6 hours per day, with 18 hours of straight fasting. That’s quite an accomplishment. You’ve probably also dropped down to just two meals a day and increased your calorie percentages for those meals. All those extra hours are when your body is using fat sources from your cells as energy, rather than relying on new foods that you’re eating. Oh, and when you’ve added an exercise regimen to it, that is a recipe for success.
It’s time to assess the past ten days. How have you been doing? Weigh yourself to see if you’ve lost more weight. You will start to feel big changes in your body.
In the next ten days, we will go into more advanced fasting, including a 24-hour fast and eating just OMAD (one meal a day).
As for today, just continue with your 6 hour eating window / 18 hour fasting. Track and record what you ate today, too.
Advanced Intermittent Fasting
Day 21
You are going to continue with your 6 hour eating window / 18 hour fasting schedule today. Also, you will want to read over the next ten days and prepare your meal plan accordingly for the 24-hour fast on Day 23 and the OMAD (one meal a day) days as well. After you have prepared your meal plan, today would be the ideal time to create your grocery list and shop for the ingredients you’ll need.
As for today, just track and record what you ate, when your mealtimes are, and any exercise routine.
Day 22
Today is all about preparing for tomorrow’s 24 hour fast. It’s imperative that you make sure to eat all of your calories within your 6 hour window today. Also, abstain from exercising today, tomorrow, and on Day 24, to give your muscles a chance to fully rest. Eat your regular 6 hour eating window today, and begin your fast at the normal time.
Day 23
Today is your first 24 hour Intermittent Fasting day! Count 24 hours from the end of yesterday’s eating window. Don’t eat any calories throughout the entire time of fasting. For example, if your 6-hour eating window ended at 6:00 pm yesterday, you’re not to eat anything until 6:00 pm today.
During your fast, you’re allowed to have water. Don’t exercise other than a very light walk if you want to do so.
When you do break your fast, do so gently. Eat a meal that has a good healthy protein and mineral rich foods like dark greens, avocados, nuts, and olives. Don’t worry about eating your entire calorie percentage for the day. Just stop all eating about two hours before bed-time.
Track and record your 24-hour fast experience, including the meal to break your fast.
Day 24
How did yesterday’s fast go? Today, you will return to the normal 6 hour eating window at the exact same times you had it on Day 22. Eat your normal calories like you would on any other day, and eat your meals at the same times as Day 22. Hydrate yourself with plenty of water, since that will also help flush out toxins and get your skin glowing. Help your body refuel from the fast by eating healthy today. Don’t worry about getting any exercise today. You can if you want to!
Track and record your meals today.
Day 25
Today, you will repeat your regular 6 hour eating window / 18 hour fasting time. Eat the same number of meals at the same times that you were eating on Day 21. Also today, you will add back in the exercise routine that you have been on. Try for 30 minutes to get your heart rate up. You can do any exercise that you want.
Track and record your meals, the times, and your exercise.
Day 26
Tomorrow is when we are going to try OMAD (one meal a day), so today is about preparing for that. Eat your normal 6 hour eating window with the normal meal times, add exercise, track what you eat, and record your experience. You might want to prepare your singular meal recipes for tomorrow ahead of time.
Day 27
Today is a day to try the advanced fasting technique of OMAD. Choose a 60-minute free period of time today, and eat all of your calories within that 60 minute sitting. It’s similar to having a large holiday meal! Don’t overstuff yourself, but do get all of your calories in at once. Once the 60 minutes are over, that is when your eating window is done. You will fast until tomorrow, with nothing to consume except water.
Track what you ate today, when, and how you like eating one meal a day. It’s definitely an interesting concept to try eating all of your calories just once a day.
Day 28
Repeat your one meal a day from yesterday, eating all of your calories within 60 minutes. Have your single meal at the same time you ate the one meal yesterday, to give your body the complete benefits of a 23-hour fasting time. Don’t forget to exercise today, too.
Track and record what you ate and when.
Day 29
Today is a third day to try eating just one meal a day. Do you like it, or do you prefer longer eating windows? Consume all of your daily calories in just one meal. That leaves the rest of the day to fill with all of your activities! You can add in your exercise regimen as well today.
Track and record your one meal, when you ate it, what you had, and how you exercised.
Day 30
Wow, congratulations! You have reached the end of the intense 30 Day Intermittent Fasting Challenge. You got through several days of a short 6 hour eating window, the 24 hour fast on Day 23, and a couple of days of just trying the famous OMAD option! It’s been quite the month to start from a 10 hour eating window on Day 1 and then get all the way here. So, congrats again on your success.
Time to weigh yourself again! How much weight have you lost? The successful combination of healthy eating, Intermittent Fasting, and regular exercise can really get you the results that you’re looking for. Were you able to hit a goal weight loss? Did you stick with the Intermittent Fasting throughout the month? Even if you just decided to stay with the 8-hour eating window, that’s still spending 112 hours a week fasting. It makes such a difference.
No matter how your experience went, you should celebrate! Show off your progress by posting those cool "before” and “after” photos of yourself. Look back over your food diary entries you’ve kept for the past thirty days. You can share those, too. Post your progress. You never know who you’ll inspire ? maybe even yourself!
What Works Best For You
The 30 Day Challenge is designed to give you a day by day account of how the Intermittent Fasting eating plans and lifestyle actually fit into a real woman’s life.
Where do you take it from here?
Well, this 30 Day Challenge also introduced you to three main types of Intermittent Fasting:
~10, 9, 8, 7, or 6 hour eating windows with the appropriate fasting times
~A longer 24-hour fast that could also be extended up to 36 or even 48 hours
~Eating one meal a day within one hour and fasting the rest of the time
Whichever one you choose is that which works best with your lifestyle and your personal weight loss goals! Some women will do great on just shorter eating windows, and others will want to push themselves in order to try new things. Make this diet yours!
Thank you so much for going on this 30 Day Challenge and stretching your mindset about the link between when you’re eating and when you’re fasting! Are you ready for even more tips to help you? Then read on to the next chapter.
