I find that eating my second meal earlier helps me sleep better at night. If I need a pick me up I will add a Superfood Keto Coffee or tea here. Sometimes I save the raw nuts for later and eat them around noon. This meal is a superfood smoothie and ½ cup of raw nuts.
You have to find out what works for you.Įxample 1: I used to eat my first meal for lunch around noon and then ate my second meal at 6 pm after work. I will eat 2 times per day, but some days I’ll have some nuts in-between my meals if I get hungry.įocus on eating in a 6-8 hour window. This is the point where we call your body, “fat adapted”.
#TERRY CRUZ DIET HOW TO#
Once your metabolism figured out how to use your own stored fat as an energy source, intermittent fasting becomes easy. We are going to force your metabolism to re-learn how to use your stored fat as an energy source. Your metabolism will make you feel “hangry” and may lower your energy levels. We call these first few weeks the “fat adaptation period”. If your metabolism isn’t used using stored fat as an energy source, then for the first couple weeks – it’s going to get mad at you for not having food to use as its energy source. When you skip a meal, you force your metabolism to get its energy from your stored fat. You may struggle with skipping a meal for the first 2-3 weeks because your metabolism is used to getting all its energy from the food you eat. In the advanced option (discussed later), we are going to pick a couple days where we expand the fasting time period from 18 hours to 24 – 36 hours. The shorter the window, the longer your body will be in a fasting state, and the more benefits you will receive. This means that all your calories for the day are being consumed within a 6-hour window. By doing so, you end up doing a short-term fast of ~18 hours for each of these days.Īs an example, let’s say you choose to eat your two meals at noon and 6pm. In this option, you will be eating only twice per day during the week instead of three times. This option could also be called, “the short-term, intermittent fasting” option. You can also print this article by printing the print icon at the top of this article. The meal plan for this option is displayed in the image below. In addition, it will help prepare you for the Intermediate Option if you choose to advance to that option. This will squeeze all the calories you eat into a shorter time period – which has weight loss and aging benefits. As you get used to this meal plan, start eating your breakfast later and your supper earlier. This option may take 2-3 weeks to adjust to … especially if you are used to eating frequently. This will result in a better fat burning metabolism. This is going to reduce your hunger / appetite and also train your metabolism to more efficiently use fat as an energy source instead of just carbs.
Reducing your carb intake by replacing some of your carbs with healthy fats.This is going to help you in countless ways.
Increasing your antioxidant and nutrient intake via superfoods (either via superfood keto coffee and/or superfood smoothies).In this option, we are hitting you with a few different strategies: This option is a great option to start with if you are not used to short-term fasting or if you typically eat a high-carb foods (which is extremely common for most people). It can aid in weight loss, reduce insulin resistance, prevent cancer, protect against Alzheimer's disease, lessen inflammation, improve body and brain health, and promote longevity. Studies show that intermittent fasting can significantly benefit multiple aspects of your health. While he understands that it's not for everyone, Crews says intermittent fasting is one of the practices that has helped him maintain his health and chiseled physique. However, he still sticks to the same 16:8 fasting schedule. Habit is what keeps you going."Įvery Sunday, Crews relaxes a little and eats whatever he wants. He says having a hearty dinner to look forward to keeps him from feeling deprived and fuels his workout the following day. He saves his carbs for his evening meal, which is also his heaviest meal of the day. "For me, the intermittent fasting thing has been a bit of a fountain of youth." His 8-hour eating window starts at 2 pm and ends at 10 pm. The actor practices intermittent fasting, which means he doesn't eat upwards of 16 hours. He hasn't restricted any food (not even pizza and dessert), but he strictly limits his eating time. Crew's nutrition plan isn't as complicated as you think it would be.
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