Hi guys! I’ve had a lot of questions about what I have been doing to stay in shape/be healthy during quarantine. This year that I realized that I needed to get more serious about my health/relationship with food. With gyms closing, I felt that I really 'had to get my shit together'. Earlier in the year, when speaking to my aunt she recommended intermittent fasting and the book, Delay Don't Deny: Living an Intermittent Fasting Lifestyle. While I did not read the book, I did listen to the podcasts. Each podcast features someone who has had a breakthrough in their lifestyle/relationship with food through intermittent fasting. I decided to start doing intermittent fasting, it is something that has worked really well for me. I started in March and I am still keeping up with it.
Intermittent Fasting
Let's simplify this:
What is intermittent fasting? It’s a fasting period followed by a period of eating. The most common type is a 16 hour fast and a 8 hour eating window. For example, I break fast at 11am and I don’t eat after 7pm. That gives me 16 hours in between of fasting, which has helped me loose weight.
Are their specific hours? No! You can do any type of window, I did 12:00 - 8:00pm for a period of time.
Do you still eat breakfast? I do! I love breakfast food personally more than dinner, so I still enjoy breakfast. Some people don't eat until 1 pm so their first meal is lunch and they stop at 9pm.
How does it work? By giving yourself a smaller window, you are decreasing the amount of time for calorie intake. It helps you boost metabolism while you're eating fewer calories.
Do you count calories? Not exactly! After counting in the beginning, through time you’ll know your portions should be. I eat breakfast, lunch, and a light dinner. I aim for around 1400 calories a day. I'm not too strict on myself now that I have reached my goal weight, but in the beginning I was watching my calories!
Will I gain weight if I stop? We gain weight by eating more calories than we burn in a day. If you are eating more than you're burning, yes you can gain weight. It's a possibility, but with self control and mindfulness it won’t be a problem. I haven’t stopped because I.F currently works for me.
Food Swaps:
Anyone who knows me knows I have a sweet tooth and I love a good cup of coffee! Sweets is definitely something I was never willing to give up, but I know I had to 'cut back' in some ways to maintain results. I didn’t want to feel like I was punishing myself or giving something up that I loved, I've created some swaps that helped me maintain this lifestyle.
Coffee:
When I was going into the office, I used to start my day with vanilla iced latte. Almond milk, some vanilla syrup & espresso. Now, I have cut it to just black coffee every morning. On the weekends, I like to treat myself and go to a coffee shop and try a new drink! It’s something to look forward too. If I feel for a sugary coffee, I’ll wait until after 11am when my eating window starts.
Breakfast:
Before I.F: 2 pieces of toast with 1 avocado, 1 egg and cheese. Now, It is 1 piece of ezekiel bread with 1/2 avocado, 1 egg and some cheese.
After I.F: Ezekiel bread because I love to have avocado toast, and it is a better bread option because it is sprouted and low carb. I do not feel guilty eating this at all and it's only 70 calories. Also, everything is good in moderation. A full avocado is a lot of healthy fats, and then I would not be able to eat any nuts/cheeses for the day. Half allows me to have a good amount of healthy fat but not over do it.
I still enjoy the same breakfast I love, just in different portions.
Breakfast, Lunch & Dinner Ideas:
Breakfast:
- Chicken Sausage, Egg + 1/2 Avocado
- Peanut Butter + Banana Toast
- Shredded Potatoes, Egg + 1/2 Avocado
Lunch:
My go to lunch is a summer salad lately, especially a southwestern one and some type of protein. I try to always make sure protein is included in my breakfast and lunch. My mom also cooks a lot as well so I honestly try to enjoy whatever she makes.
- Southwest Salad + Grilled Chicken
- Veggie Burger with Lettuce Bun & Potatoes
- Fish Tacos with Cabbage Slaw
- Lentil Soup + Salad
- Kale Apple Cranberry Salad
- Mango Blackbean Salsa + Fish/Chicken
- Stuffed Peppers
Dinner:
I usually make lunch the biggest meal of the day and keep dinner very light. I eat breakfast around 11, lunch around 3 and dinner around 6:30. I am usually not too hungry but I still want to get a little bit of food in me before the day ends. My go to are the following:
- Yogurt Bowl: Granola, Chia Seeds, Flax Seeds, Strawberries + Agave
- Smoothie Bowl: Granola, Chia Seeds, Flax Seeds, Strawberries + Agave
- Green Smoothie or any smoothie! But green smoothies have been my favorite lately
- Apples + Peanut Butter
- Nut, Cheese + Fruit Plate
Snacks:
I’d love to act like I don't snack, but I do! Everyone wants a snack now & then. I try to make healthy swaps when snacking.
- If I want a cookie, I'll make no bake energy bites.
- If I want chips, I will have almonds with a little garlic powder + honey.
- If I want pizza, I'll have string cheese.
I also try on snack on fruit/vegetables when I'm hungry. I'll grab an apple and peanut butter or if I'm craving salty some hummus + green pepper.
Now that I have hit my goal weight, I’m allowing myself to eat cookies/ice cream more freely. I was restricting myself a bit until I hit my goal weight because I had a goal in mind. Now it is just about maintaining it! But all in all, if you are craving something, have it! Once in a while is ok :)
A normal day of eating:
Breakfast:
- Coffee (Black)
- Egg & Avocado on Toast
Lunch:
- Grilled chicken with salad
Dinner:
- Yogurt Bowl: Granola, Chia Seeds, Flax Seeds, Strawberries + Agave
Snack (1-2 of these):
- Almonds
- Energy Bites
- Apple & Almond Butter
- Piece of Dark Chocolate
At Home Workouts:
The people I watch on youtube are below! My personal goals each day is to hit 10,000 steps and move my body. I like to complete a workout 2-3x a week. I keep it short and simple, quick 20-30 minute videos. I watch the below channels or look on instagram for workout inspiration
I also just started checking out Redeem Fitness, sign up for a free trial here!
I hope this helps answer some questions! I have lost about 15 pounds in total this year. I have been staying consistent with intermittent fasting and making better food choices. If you have any follow up questions, just let me know!
Xo,
Post a Comment