Welcome
The macronutrients (carbs, proteins, fats) and exact calorie counts will vary based on specific serving sizes and adjustments made for individual needs. It's important to use a food tracking app or consult with a nutritionist to ensure accuracy according to your personal goals and dietary needs.
🚀 Getting Started
❌ What not to eat
Anything with refined sugar is off the table.
This includes the obvious: no candy, chocolate, desserts or sugar!
There’s also the less obvious: nearly any sauce, salad dressing or packaged food has sugar in it. Check labels, you’re definitely in for a surprise.
“Natural” sugars are just a rose by another name. This includes honey, agave sugar, maple syrup or any other form of naturally refined sugar.
✅ What to eat
Anything else!
Important Details and Macros
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Each main meal will range from 400-500 calories, ensuring you stay within the 1,200 calorie limit.
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"Fast breaker" meals are designed to be under 300 calories.
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Focus on getting 20-30g of protein per meal to support muscle maintenance and satiety.
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Keep net carbs (total carbs minus fiber) under 50 grams per day to maintain a low-carb intake.
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Healthy fats will help keep you full and support overall health.
The macronutrients (carbs, proteins, fats) and exact calorie counts will vary based on specific serving sizes and adjustments made for individual needs. It's important to use a food tracking app or consult with a nutritionist to ensure accuracy according to your personal goals and dietary needs.
Take it one step at a time. The first day might be a little challenging, but the key is to stay focused and be kind to yourself. You’re building new habits, and every moment you stick to your goal, no matter how small, is a victory. Stay committed to your journey, and know that every fast, no matter how short, is a step toward greater health, clarity, and strength. You've got this—take that first step with confidence and determination!
Getting Started on Day One: Document Your Progress!
As you begin the 21-Day Intermittent Fasting Challenge, it's crucial to track your progress so you can see how far you've come. Here’s why taking pictures, measuring, and weighing yourself at the start is so important—and how to do it effectively:
📸 Take "Before" Photos
Taking clear photos on Day One gives you a visual reference to track your transformation. This is one of the best ways to see subtle changes in your body shape and posture that might not show up on the scale.
How to do it: Stand in natural lighting, wear fitted clothing (like workout gear), and take photos from the front, side, and back. Make sure to keep the camera at the same height for consistency. You don't need to share these photos—just keep them for your own reference!
📏 Take Measurements
Measuring your body gives you data that might reveal changes in inches, even if the scale doesn’t move much. Key areas to measure include your waist, hips, chest, arms, and thighs.
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How to do it: Use a soft measuring tape and measure without pulling it too tight. Keep the tape level and record your measurements in a notebook. Take measurements once a week to track progress, but Day One is essential for comparison later on.
⚖️ Weigh Yourself
The scale gives you a baseline weight to track progress throughout the 21 days. However, remember that weight loss can fluctuate due to water retention and other factors, so don't rely on it solely.
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How to do it: Weigh yourself first thing in the morning, after using the bathroom, and before eating or drinking. Ensure you're on a flat, hard surface and use the same scale each time for consistency.
By documenting these starting points, you’ll have tangible proof of your success at the end of the challenge! And remember, while the scale and measurements are helpful, your energy levels, mood, and overall well-being are just as important markers of progress.
Let's get started and make this journey one of real change! 💪✨
Day 1
Day one of your fasting journey is all about setting the foundation, and your challenge is to fast for 14 hours. It may seem like a small step, but it’s a powerful way to begin developing discipline and awareness around your eating habits.
The 14-hour fast doesn’t have to feel overwhelming. It simply means that you will be refraining from eating for a 14-hour window, which can easily fit into your daily routine if you plan it right. For example, if you finish dinner by 7:00 PM, your next meal will be at 9:00 AM the following morning. This allows your body to rest and reset, and gives your digestive system the time it needs to heal and recharge. Starting with 14 hours is a manageable way to ease into fasting.