Intermittent Fasting Tracker : simplebooklet.com

B E N E F I T S O F F A S T I N G123456W e i g h t l o s s : I n t e r m i t t e n t f a s t i n g c a n h e l p y o u l o s e w e i g h t b yr e d u c i n g c a l o r i e i n t a k e a n d i n c r e a s i n g f a t b u r n i n g . I t c a n a l s oh e l p r e d u c e v i s c e r a l f a t , w h i c h i s t h e f a t t h a t s u r r o u n d s t h eo r g a n s a n d i s a s s o c i a t e d w i t h h e a l t h p r o b l e m s .I m p r o v e d i n s u l i n s e n s i t i v i t y : I n t e r m i t t e n t f a s t i n g c a n i m p r o v ei n s u l i n s e n s i t i v i t y , w h i c h i s i m p o r t a n t f o r r e g u l a t i n g b l o o ds u g a r l e v e l s a n d p r e v e n t i n g t y p e 2 d i a b e t e s .R e d u c e d i n f l a m m a t i o n : S o m e s t u d i e s s u g g e s t t h a t i n t e r m i t t e n tf a s t i n g c a n r e d u c e i n f l a m m a t i o n i n t h e b o d y , w h i c h i sa s s o c i a t e d w i t h a v a r i e t y o f h e a l t h p r o b l e m s i n c l u d i n g h e a r td i s e a s e , c a n c e r , a n d a r t h r i t i s .I m p r o v e d h e a r t h e a l t h : I n t e r m i t t e n t f a s t i n g h a s b e e n s h o w nt o r e d u c e b l o o d p r e s s u r e , c h o l e s t e r o l l e v e l s , a n d o t h e r r i s kf a c t o r s f o r h e a r t d i s e a s e .I n c r e a s e d l o n g e v i t y : A n i m a l s t u d i e s h a v e s h o w n t h a ti n t e r m i t t e n t f a s t i n g c a n i n c r e a s e l i f e s p a n a n d r e d u c e t h er i s k o f a g e - r e l a t e d d i s e a s e s .I m p r o v e d b r a i n f u n c t i o n : S o m e r e s e a r c h s u g g e s t s t h a ti n t e r m i t t e n t f a s t i n g m a y i m p r o v e b r a i n f u n c t i o n a n dp r o t e c t a g a i n s t n e u r o d e g e n e r a t i v e d i s e a s e s l i k eA l z h e i m e r ' s a n d P a r k i n s o n ' s . H E L L O H E A L T H & H A P P I N E S SI t i s i m p o r t a n t t o n o t e t h a t i n t e r m i t t e n t f a s t i n g m a y n o t b e s u i t a b l e f o re v e r y o n e , e s p e c i a l l y t h o s e w i t h c e r t a i n h e a l t h c o n d i t i o n s . I t ' s a l w a y s b e s t t oc o n s u l t w i t h y o u r d o c t o r b e f o r e s t a r t i n g a n y n e w d i e t o r f a s t i n g r e g i m e n .

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S T E P 3 S T E P 2Decide the best fastingschedule of you. As a unique individiualit's important to choosethe best type of IF foryour lifestyle. S T E P 1C H O O S EFailing to plan is planningto fail. Don't skip this importantsecond step.M E A L P L A N SThis is key to any majordiet changes. It helps you avoidoverwhelm while keepingyou moving forward.S T A R T G R A D U A L L Y I N T E R M I T T E N T F A S T I N G3 steps to getting resultsH E L L O H E A L T H & H A P P I N E S S

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theWrite your answer below & why you chose that one.Start by researching the different types of Intermittent Fasting anddecide which one is right for you. Set your goal. What do you want to achieve through intermittentfasting? Use the "Benefits of IF" page to help you decide.Create a personalised schedule that works for you. Consider yourlifestyle, work schedule and any medical conditions.POPULAR TYPES OF IF16:8 fast for 16 hours &feed for 8 hours.5:2 eat between 400-800 calories on 2 non-consecutive days and eatnormally for the rest of theweek.24 hour fast water onlyfast for 24 hours once aweek.S T E P 1 - C H O O S E Y O U R S C H E D U L EH E L L O H E A L T H & H A P P I N E S S

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theMake a note below of the types of food you intend to eat during youreating window.Create your meal plan for the week. Eating healthy meals will boost yourresults from Intermittent Fasting.FOODS THATPROMOTEAUTOPHAGYgreen teabroccoli sproutsturmericblueberriesshiitake mushroomsfatty fishalmonds, walnuts, peacanscoffeedark chocolateS T E P 2 - P L A N Y O U R M E A L SThen create a shopping list. Check your cupboards and fridge first tosee what you already have at home.H E L L O H E A L T H & H A P P I N E S S

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theStart with a shorter fasting period, to begin with. For example, if you areaiming for 16:8, start with a 12 or 14-hour fast.Practice self-care. Make sure you stay hydrated during your fastingperiod and get adequate sleepIDEAS FOR SELFCAREexercise before the end ofyour fasting window.make time to relax in yourschedule.try a creative hobby likepainting, writing orgardeningpamper yourself.deep breathing techiniquesprayer or meditationS T E P 3 - S T A R T G R A D U A L L YTrack your progress. Keep a record of your fasting hours and eatingpatterns. Monitoring your progress will help you stay on track.H E L L O H E A L T H & H A P P I N E S S

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Set a fasting schedule and durationStock up on fluids. Drink plenty of water, unsweetened tea & coffeeReplenish sodium, magnesium & potassium with electrolytesPlan meals - focus on whole, nutrient-dense foodsDistract yourself. Schedule activities, go for a walk, call a friendduring usual mealtimes.Supplement if needed. Consider taking multivitamin, omega-3,or other supplements if restricting intake for longer fasts.Listen to hunger cues. Break fast if extremely hungry, dizzy or ill.Monitor mood and energy.Get adequate rest. Proper sleep will make fasting easier.Avoid temptations. Remove or hide food from kitchen.Don't watch cooking shows or check social media if it triggerscravings.F A S T I N G C H E C K L I S TTo help you get ready to start fasting, improve your focus, and keep yourmomentum going. H E L L O H E A L T H & H A P P I N E S S

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F O C U S O N S U S T A I N A B L E H A B I T SB O N U S T I PD e v e l o p i n g n e w h e a l t h y h a b i t s i s c r u c i a lf o r a c h i e v i n g a h e a l t h i e r v e r s i o n o fy o u r s e l f , b u t t h e k e y t o l o n g - t e r ms u c c e s s l i e s i n m a k i n g t h o s e h a b i t ss u s t a i n a b l e .M a i n t a i n i n g h e a l t h y h a b i t s c a n l e a d t o ah a p p i e r a n d m o r e f u l f i l l i n g l i f e .A v o i d a r t i f i c i a l s w e e t e n e r s d u r i n g y o u rf a s t i n g w i n d o w . S w e e t e n e r s c a n t r i c k y o u r b o d y i n t ot h i n k i n g i t ’ s g e t t i n g s u g a r . T h e y m a yd i s r u p t t h e h e a l t h b e n e f i t s o f t h e f a s ta n d a l s o m a k e y o u f e e l h u n g r y . I N T E R M I T T E N T F A S T I N GT R A N S F O R M A T I O NI n t e r m i t t e n t f a s t i n g c a n t r a n s f o r m y o u rp h y s i c a l a n d m e n t a l w e l l n e s s . G i v i n gy o u a p o s i t i v e o u t l o o k o n o v e r a l l h e a l t ha n d w e l l n e s s .S t a r t I F n o w a n d w h o k n o w s w h a tr e s u l t s y o u w i l l s e e ."FASTING CLEANSES YOUR BODY AND SHARPENS YOUR MIND." - JANE SMITHT h i s p l a n n e r i s f o r p e r s o n a l u s e o n l y . N o ta v a i l a b l e f o r c o m m e r c i a l u s e .Y o u m a y n o t s e l l o r d i s t r i b u t e t h i s p a n n e ro r u s e a n y p a r t o f i t t o c r e a t e a n e w d e s i g n .A n y r e d i s t r i b u t i o n o r r e p r o d u c t i o n o f p a r to r a l l o f t h e c o n t e n t i n a n y f o r m i sp r o h i b i t e d .H E L L O H E A L T H & H A P P I N E S S

Intermittent Fasting Tracker

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