Module 1 Video 1 Slides

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NTERMITTENT:

I NTERMITTENT www.ifasters.com FASTING Plan How to Choose your Plan Module 1 Video 1

N THIS:

How to get started…. Choose Your ‘Eating Personality’ Choose your Fasting Style Do your first iFast ! i N THIS Video www.ifasters.com

OW DO:

H OW DO I Get Started? STEP 1: Choose Y our E ating P ersonality STEP 2: Choose a Fasting Style to T ry STEP 3 : Read Your F asting Plan & P ick a Day to S tart STEP 4: Do your First iFast www.ifasters.com

HOOSE:

c HOOSE Your Eating Personality We’ve all developed different eating personalities www.ifasters.com

HOOSE:

c HOOSE Your Eating Personality Read through the ‘Eating Personality Types’ Guide www.ifasters.com

HOOSE:

c HOOSE Your Eating Personality Pick the one that Most You Resembles www.ifasters.com

HOOSE:

c HOOSE The ‘types’ are just guidelines, so you might not be able to associate with one type exactly. Your Eating Personality www.ifasters.com

HOOSE:

c HOOSE If you can’t decide on one type you can create your own Variation Your Eating Personality www.ifasters.com

HOOSE:

c HOOSE Your Eating Personality Haven’t been on a real diet before Not very worried about skipping a meal Often skip a meal without noticing TYPE A www.ifasters.com

HOOSE:

c HOOSE Your Eating Personality Have tried dieting before Prefer not to miss a meal The thought of not having food or of dieting makes you anxious TYPE B www.ifasters.com

HOOSE:

c HOOSE Your Eating Personality Have tried a lot of diets Often ‘crash dieted’ Probably ended up over eating and binge eating. Skipping a meal makes you feel anxious. TYPE C www.ifasters.com

HOOSE:

c HOOSE Your Eating Personality May have tried dieting Not worried about skipping a meal at all You can keep changing your plan as you go Your own Variation www.ifasters.com

HOOSE:

c HOOSE Your Eating Personality If you are somewhere between both type B and C, I recommend you start with the Type C plan to be on the safe side. Your own Variation www.ifasters.com

TEP 2::

The most common styles: 24 hour fasts Daily fasts / ‘Eating Window ’ fasts Alternate Day Fasting Fasting Style s TEP 2: www.ifasters.com

TEP 2::

Once or twice a week In any 24 hour period. e.g. lunch time to lunch time or dinner time to dinner time. Fasting Style s TEP 2: www.ifasters.com 24 HOUR FASTS

TEP 2::

24 hours is an optimum timeframe. Because it’s not too long so doesn’t slow your metabolism. Fasting Style s TEP 2: www.ifasters.com 24 HOUR FASTS

TEP 2::

And is short enough to be convenient & fit in with most people’s lifestyle. Fasting Style s TEP 2: www.ifasters.com 24 HOUR FASTS

TEP 2::

Choose a time that will fit with your lifestyle, and where you wont skip your preferred meals. Fasting Style s TEP 2: www.ifasters.com 24 HOUR FASTS

TEP 2::

s Fasting Style TEP 2: www.ifasters.com This is more difficult to do! Each iFast lasts for an entire day (usually 32 hours) every second day. Alternate Day Fasting

TEP 2::

s Fasting Style TEP 2: www.ifasters.com Not as convenient because of the duration, and is not likely to fit in with people around you very well. Alternate Day Fasting

TEP 2::

s Fasting Style TEP 2: www.ifasters.com Its great for weight loss and is still within recommended duration (72 hours) that won’t slow your metabolism. Alternate Day Fasting

TEP 2::

Usually 16-18 hours long. Still a good amount of time to get great fat burning benefits (occurs 6-14 hour into your fast). Fasting Style s TEP 2: www.ifasters.com Daily Fasts/ ‘Eating Window’

TEP 2::

Convenient and easier timeframe to manage. Might be harder to stick to for some people because they’re done every day . Fasting Style s TEP 2: www.ifasters.com Daily Fasts/ ‘Eating Window’

TEP 3::

Read your chosen iFasting plan from or create your variation (unless you’re a Type C!) Read/Create Your Fasting Plan s TEP 3: www.ifasters.com

TEP 3::

Choose a day to start iFasting Read/Create Your Fasting Plan s TEP 3: www.ifasters.com

TEP 3::

Choose a day to start iFasting and stick to it! Read/Create Your Fasting Plan s TEP 3: www.ifasters.com

TEP 4::

Preparation s TEP 4 : www.ifasters.com Get all of your zero/low calorie drinks ready. Get into the right mind set. Know the evidence behind it & why you’re doing it. This helps!

PowerPoint Presentation:

Tea & coffee with no milk Sparkling or still water Diet sodas & drinks Can add artificial sweeteners like stevia. www.ifasters.com Any drinks with no or very low calories I Drink When Fasting? w HAT CAN

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Refer to the beverage list. Try not to consume any drinks over 5kJs per 100g www.ifasters.com Any drinks with no or very low calories I Drink When Fasting? w HAT CAN

TEP 4::

Preparation s TEP 4 : www.ifasters.com Start off the right pace for you e.g . alternate days if aiming for daily fasts and an 18 then 24 hours fast for your first week for 24 hour fasts. Don’t try to do too much at once!

TEP 4::

Preparation s TEP 4 : www.ifasters.com Never eat more before each fast, and never use the fast to try to ‘cancel out ’ a day of overeating.

TEP 4::

Preparation s TEP 4 : www.ifasters.com This can lead to ‘disordered eating’ patterns! (Type C’s are at risk of this) We’ll discuss the signs of disordered eating in the next video.

EMEMBER:

r EMEMBER Your blood sugar levels won’t be affected so your energy levels also will not be affected. Any feeling of low energy are likely to be psychological. www.ifasters.com

EMEMBER:

r EMEMBER Your physical and mental performance also won’t be negatively affected. So don’t worry about what time of day the fast is or that you’ll be at work and need to be focused etc. www.ifasters.com

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g O FOR IT! Example of the First Week for 24 Hour Fasts for Type A MON TUE WED THUR FRI SAT SUN Start at 7pm Finish at 1pm Start at 1pm Finish at 1pm www.ifasters.com

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g O FOR IT! Example of the First Week for 24 Hour Fasts for Type B MON TUE WED THUR FRI SAT SUN Start at 8pm Finish at 12pm Start at 7pm Finish at 12pm www.ifasters.com

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g O FOR IT! Example of the First Week for 24 Hour Fasts for Type C MON TUE WED THUR FRI SAT SUN Start at 8pm Finish at 11am Start at 8pm Finish at 1pm www.ifasters.com

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g O FOR IT! Example of the First Week for Eating Window Fasts Type A & B MON TUE WED THUR FRI SAT SUN Fast until 12pm (16) Fast until 12pm (17) Fast until 1pm (18) www.ifasters.com

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g O FOR IT! Example of the First Week for Eating Window Fasts Type C MON TUE WED THUR FRI SAT SUN Fast until 11am (15) Fast until 12pm (16) www.ifasters.com

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g O FOR IT! www.ifasters.com Start iFasting ! Don’t worry if you don’t finish a fast, just wait a couple of days and try again.

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g O FOR IT! www.ifasters.com Start iFasting ! It’s meant to be easy enough to do so that you’re not ‘dreading’ the next one.

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g O FOR IT! www.ifasters.com Start iFasting ! If you feel like this, then you’re doing too much too soon. Give yourself a break!

FTER :

The Fast a FTER www.ifasters.com Don’t overeat or ‘reward eat’ at your next meal! Watch out for disordered eating patterns (Type C’s)

FTER :

The Fast a FTER www.ifasters.com Plan your next fast depending on how you went this week.

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www.ifasters.com See you in the next video

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