Reboot your metabolism with 60-day keto challenge

- 2 BOOKS IN 1 -
INTERMITTENT FASTING FOR WOMEN+ KETO MEAL PREP
A PERFECT DIET PLAN FOR WEIGHT LOSS. BURN FAT,
LIVE HEALTHY AND HEAL YOUR BODY
KELLY SANDERS

Intermittent Fasting
2 Books in 1: Intermittent
Fasting for Women + Keto
Meal Prep
A Perfect Diet Plan for
Weight Loss, Burn Fat, Live
Healthy and Heal Your Body
By Kelly Sanders
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This book includes
Intermittent Fasting for
Women
The Essential Beginners Guide for
permanent Weight Loss, burn fats,
Heal Your Body Through The Self-
Cleansing Process of Autophagy and
Live a Healthy Lifestyle
+

Keto Meal Prep
Lose Weight, Save Time and Live Healthy
with The Ketogenic Diet
30 Days Keto
Meal Plan for Beginners
Reboot your metabolism with 60-Day Keto
Challenge

Book 1: Intermittent Fasting for
Women
Contents
Intermittent Fasting for Women
Chapter 1
An Introduction to Intermittent Fasting
Myths About Intermittent Fasting
How to Lose Weight the Healthy Way
Intermittent Fasting and How it Specifically Benefits
Women
Chapter 2:
The Different Types of Fasting and Their Benefits
12-Hour Fasting
16:8 Fasting
18:6 Fasting
20:4 Fasting
24-hour Fasting
Alternate Day Fasting
OMAD (One-meal-a-day)
Creating or “Building” your OMAD (One-meal-a-day)
Meal
5:2 Fasting
48-hour Fasting
60-hour Fasting
72-Hour Fasting
Can you drink or consume liquids during a fast?
What does 500 calories a day look like and what can I
have?
Dry Fasting

Combining low carb or ketogenic diets with intermittent
fasting
The Benefits of Intermittent Fasting
Chapter 3:
Autophagy: What is it, How Does it Work and Impact you
Health and Body?
The Amazing Health Benefits of Autophagy
How Can Autophagy Work for You?
When Does Autophagy Typically Begin?
Chapter 4:
Hormonal Regulation and how its Impacted by Intermittent
Fasting
How Intermittent Fasting Affects Women Differently
Than Men
Chapter 5:
The Benefits of Exercise
Combining and Planning Exercise with Intermittent
Fasting
Intermittent Fasting Schedule Plan (Example):
Chapter 6:
Tips, Tricks to Start and Common Mistakes to Avoid
Foods to Avoid in Between Fasting
Supplements as Options for Intermittent Fasting
Weight Maintenance
Chapter 7:
Long-term Success with Intermittent Fasting
Recipes For Your Eating Window, In Between Fasting
Chia seed pudding
Power Stir Fry
Devilled Avocado with Eggs
Loaded Baked Potato
Focus on Health and Loving Your Body
Appendix

Intermittent Fasting Schedules with Diet and Exercise
16:8 Weekly Plan
16:8 Fasting and Meal Plan A (6:00 am to 2:00 pm): Day
1
2
3
4
5
6
7
16:8 Fasting and Meal Plan B (12:00 am to 8:00 pm):
Day 1
16:8 Fasting and Meal Plan B (12:00 pm to 8:00 pm):
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
16:8 Fasting and Meal Plan C (2:00 pm to 10:00 pm):
Day 1
Day 2
Challenge

Day 3
Day 4
Day 5
Day 6
Day 7
18:6 Weekly Plan
18:6 Fasting and Meal Plan A (6:00 am to 12:00 pm):
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 1
Day 2
Day 3
Day 4

Day 5
Day 6
Day 7
18:6 Fasting and Meal Plan C (2:00 pm to 8:00 pm): Day
1
2
3
4
5
18:6 Fasting and Meal Plan C (2:00 am to 8:00 pm): Day
6
7
20:4 Weekly Plan
20:4 Fasting and Meal Plan A (6:00 am to 10:00 am):
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Challenge

Day 7
20:4 Fasting and Meal Plan B (8:00 am to 12:00 am):
Day 1
20:4 Fasting and Meal Plan B (8:00 am to 12:00 am):
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
20:4 Fasting and Meal Plan C (12:00 pm to 4:00 am):
Day 1
Day 2
20:4 Fasting and Meal Plan C (8:00 am to 12:00 pm):
Day 3
Day 4
Day 5
Day 6
Day 7
20:4 Fasting and Meal Plan D (4:00 pm to 8:00 pm): Day
1
2

3
4
5
6
7
24-Hour Fasting Plan: Twice each week
24-Hour Fast (Twice weekly): Fasting Day Sample
5:2 Fasting Plan: 500 calories on fasting days
Option 1: Fasting day for 5:2
Option 2: Fasting day for 5:2
Conclusion
Challenge

Book 2: Keto Meal Prep
Introduction
Chapter 1: How the Ketosis Diet Plan Works
How It All Began
Levels of The Ketogenic Process
Keto & Daily Carbohydrate Intake
Elements of Ketosis - Lipogenesis & Glycogenesis
Your Net Carbs & Fiber:
Get Started
Chapter 2: Beneﬁts & Who Shouldn’t Use the Keto Diet Plan
Who Shouldn’t Use the Ketogenic Plan:
Chapter 3: What Foods to Avoid
Carbohydrates to Avoid on The Keto Diet
Sugars to Avoid:
Grains to Avoid:
Starchy Vegetables to Avoid:
Beans & Legumes to Avoid:
Be on Alert for Most Fruits:
Proteins to Avoid:
Unhealthy Oils:
Factory-Farmed Animal Products:
Chapter 4: Foods to Eat on the Keto Diet Plan
Choose Spices to Spice It Up
Choose Healthy Fats & Oils
Other Monounsaturated & Saturated Fats:
Other Choices for the Ketogenic Plan:
Include These Cold Items:
Keto-Friendly Sweeteners
Chapter 5: Meal Prep Basics

Tips for Vegetable & Meat Selections:
Example of How Meal Prep Works - The Shopping List:
Method of Preparation:
Chapter 6: 30-Day Meal Plan
Chapter 7: Breakfast & Brunch Favorites
Almond – Chia & Coconut Pudding
Almost McGriddle Casserole
Apple Banana Muffins
Asparagus & Bacon Muffins
Baked Green Eggs
Broccoli & Red Bell Pepper Tart
Chips & Almonds Breakfast Cereal
Egg Loaf
Eggs & Avocado
French Style Crepes
Jalapeno Cheddar Waffles
Keto Porridge
Morning Hot Pockets
Paprika Boiled Eggs
Poblano Cheese Frittata
Sausage & Eggs Breakfast Sandwich
Spinach & Egg Pesto Muffins
Spinach Quiche
Tomato & Cheese Frittata
Vegan Gingerbread Muffins
Chapter 8: Lunchtime Soups - Salads & Other Specialties
Soups
Chicken Pot Pie Soup
Chicken ‘Zoodle’ Soup
Salads & Wraps
Bacon - Lettuce & Tomato in A Jar
Caesar Salmon Salad
Challenge

Caprese Salad
Chicken - Bacon & Avocado Ranch Lettuce Wraps
Citrus Cauliﬂower Salad
Cucumber Tomato Salad with Lemon Dill Dressing
Greek Salad
Lemony Kale Salad
Simple Italian Tomato Salad
Simple Red Cabbage Salad
Thai Pork Salad
Other Choices
Mini-Vegan Shepherd's’ Pie- Instant Pot
Mushroom & Cauliﬂower Risotto
Pesto Roasted Cabbage & Mushrooms
Picadillo
Zucchini Noodle Pasta with Avocado Pesto
Delicious Sandwiches
Deviled Egg Salad - Instant Pot
Quick & Easy Tuna Fish Salad
Chapter 9: Dinner Choices & Sides
Pork Choices
Asian Pork Trotters
BBQ Pork Loin
Chicken Fried Pork Chops
Chipotle Roast
Parmesan Crusted Pork Chops
Slow-Cooked Pork
Seafood & Fish
Almond Pesto Salmon
Chili Lime Cod
Shrimp Fajitas - Sheet Pan
Poultry Options
Asparagus & Chicken

Bacon Chicken Patties
Buffalo Chicken Burgers
Buffalo Chicken Meatballs
Buffalo Sloppy Joes
Butter Chicken
Chicken Kiev
Chicken Nuggets
Chicken & Veggie Bake
Greek Turkey
Greek Seasoning Blend:
Parmesan Chicken
Other Delicious Meat Choices
Balsamic Pot Roast
Mongolian Beef
Spicy Beef Wraps
Sweet & Sour Meatballs
Side Dishes
Baked Radishes
Broccoli & Cheese Casserole
Buffalo Cauliflower Bites
Buttery Asparagus
Cinnamon Glazed Carrots - Instant Pot
Creamy Mac & Cheese
Fresh Green Beans
Japanese Style - Hibachi Mushrooms
Mashed Cauliflower
Stuffed Mushrooms
Traditional Brussel Sprouts
Chapter 10: Appetizers & Snacks
Delicious Appetizers
Chicken Salad Deviled Eggs
Little Smokies
Challenge

Pizza Choices
Healthy Pita Pizza
Meat-Lovers BBQ Pizza
Pepperoni Beef Pizza
Tasty Snacks
Almond Butter Fat Bombs
Chia Bars
Chocolate Chip Cookie Dough Bark
Chocolate Crinkle Cookies
Coconut & Cream Cheese Coﬀee Fat Bombs
Lemonade Fat Bombs
Matcha Fat Bombs
Nutty Chocolate Fat Bombs
Olive & Tomato Fat Bomb
Peanut Butter Protein Bars
Chapter 11: Delicious Desserts
Chocolate Chip Cookie Cheesecake Bars
Cinnamon Vanilla Protein Bites
Crunchy Berry Mousse
Frozen Fat Bomb
Keto Brownies
Pumpkin Cheesecake
Sour Cream Vanilla Cupcake
Chapter 12 Stay Ahead of The Game
Know How to Handle Your Cravings
Conclusion
Index

Book 1
Intermittent Fasting for
Women
The Essential Beginners Guide for
permanent Weight Loss, burn fats,
Heal Your Body Through The Self-
Cleansing Process of Autophagy and
Live a Healthy Lifestyle
Challenge

Chapter 1:
An Introduction to Intermittent Fasting
Fasting is a practice that is common in many parts of
the world, for religious, spiritual and/or health
benefits. From ancient civilizations to now, fasting
plays a significant role in diet and lifestyle. More
recently, intermittent fasting has grown in popularity
due to weight loss and health benefits. It is a type of
diet plan that controls calorie and carbohydrate
levels by cycling a defined time period for eating with
a time frame for fasting. The amount of time allotted
to each eating and fasting cycle depends on the diet
or meal plan you choose. Overall, intermittent fasting
allows a more liberal choice of foods and meal plans
than other diets.
The practice of fasting originated from ancient
civilizations for a variety of reasons. Religious fasting,
for example, is practiced in different ways, from
restricting food intake over a specific time period
(from sunrise to sundown), similar in consistency to
intermittent fasting, on specific days of significance,
to restricting certain types of foods over a specified
time frame or indefinitely. In ancient times, people
would also fast for physical and practical reasons,
when travelling or hunting and/or to purify their body
by abstaining from food. Meals were not readily
available in supermarkets or stores as they are today.
Activities such as hunting, gathering and foraging for
foods took time, energy and effort. As a result, hours

of fasting would precede meals. Fasting occurs either
by natural way of not eating during prolonged
hunting and harvesting, or intentionally for noted
beneﬁts. Some civilizations believed fasting provided
increased mental clarity, helping focus more on other
tasks and goals instead of hunger.
Before you begin intermittent fasting, set aside
milestones and goals to achieve results. This will
especially be helpful during longer fasts, when you
experience hunger, which is temporary and will
subside once your body becomes used to this new
way of eating. There are some major advantages to
consider when deciding on starting this diet:
1. There are no food restrictions. The meals you
enjoy and food choices you make during the
eating “window” (the time frame during which
you eat). While is it advised to eat healthy,
nutrient-rich foods as much as possible, there is
no caloric or carbohydrate limits for most fasting
methods.
2. Quick results. Consistently following the
intermittent fasting process will yield weight loss
within a relatively short period of time. Healthy
eating and exercise will only improve results,
though many people report seeing signiﬁcant
changes within several weeks to months.
3. It’s an easy diet to follow. If you are happy with
the foods you already eat, there is no need to
change your meal plan. The only adjustment is
the timing of eating, which will require a shift in
Reboot your metabolism with 60-Day Keto Challenge

schedule. Fortunately, when you begin and end
your fasting cycle is completely up to you and
your individual schedule.
4. Making mistakes is acceptable. It happens, and
during an intermittent fasting schedule, this can
be easily remedied by simply restarting the cycle.
Once you become accustomed to the fasting
process, one mistake here and there will not make
an impact on your overall success.
Historically, fasting was, and still is, an important way
to clean or detox the body from toxins and excess
weight. Scientific studies conducted on the effects of
fasting have shown promising results in reducing
medical conditions and improving overall health. The
benefits of intermittent fasting are as numerous as
there are choices in this diet, which this book with
detail, complete with meal plans and options for
success.

Myths About Intermittent Fasting
As popular as intermittent fasting has become, it’s
also met with a lot of scepticism and questions about
its effectiveness. A lot of myths have developed over
time based on inaccurate and sometimes incomplete
information. More recent studies have disproven
many myths about intermittent fasting and fasting in
general:
1. Skipping meals will cause weight gain. This is a
commonly held belief and has been for many
years: if you skip a meal, your increase in hunger
will cause more eating, accelerating weight gain.
A variation on this myth is focusing on breakfast
as the most vital meal that should never be
skipped. While some studies support findings that
indicate skipping meals will increase eating later,
this seems to occur more so in eating patterns
that are generally unhealthy to begin with. In
other words, people who skip breakfast tend to
eat less healthy overall, or at least this was noted
during some studies. This is not generally the
case for intermittent fasting, where the skipping
of meals is intentional and part of a diet during
the fasting window. In more recent studies that
measured results between skipping and eating
breakfast, there was no significant difference
overall when it comes to weight loss or gain. For
kids and teenagers, breakfast improved mental
function and abilities, which will also be of benefit
for adults, though the effects of weight gain or

loss between those who eat or skip a meal was
not evident.
2. Eating smaller meals more frequently is better for
metabolism. Smaller meals eaten more frequently
can decrease hunger, though there appears to be
no impact on improving metabolism. It may be
beneficial for people who rarely get a chance to
have a full meal and eat on the go often, though
there is no significant difference between eating
three traditional meals each day and splitting
these into five or six. The space between meals
for both the three or five/six a day don’t leave
much space to benefit from fasting, as there isn’t
significant time between meals to become fat-
adapted or burn fat for fuel, unless the diet is a
very low carb or keto diet. For some people, this
may help reduce cravings, though there is no
evidence that eating smaller, more frequent
meals in the long term is beneficial for weight
loss.
3. Your brain needs carbohydrates. Our brain uses
more than glucose to function. We don’t need to
supply our bodies with a steady stream of
carbohydrates to “feed” our brain, as our body
can produce glucose by a process known as
gluconeogenesis. There is also stored glycogen or
glucose in the liver, which can be used. During
fasting or a very low carbohydrate diet, when
carbs are depleted, the body moves into a state
of ketosis. During this process, when the body

switches from carbs to fat stores for fuel, the liver
produces ketones, which can also be used by the
brain, along with proteins and fats that produce
glucose. Even during a long fast, your brain will
continually be fed with nutrients and fuel stored in
the body.
4. “Starvation mode” occurs when you fast. This is
similar to the myth that implies skipping meals
will slow down your metabolism and cause you to
gain weight from eating too much after a missed
or skipped breakfast, lunch or dinner. The
starvation mode myth states that once regular
eating stops, the body halts burning fuel, causing
metabolism to slow down. This does occur with
most types of dieting, though has no major
impact on overall results. Studies in intermittent
fasting, and specifically short-term fasts, have
shown an increase in metabolism. During longer
fasts of two days (48 hours) or more, the
metabolic rate may increase significantly, as the
body begins to break down fat cells, using them
for fuel when carbohydrates are used up.
5. Muscle mass will break down during fasting.
Muscle is burned and used to a degree during any
diet, though this does not occur any more or less
than with intermittent fasting. In studies
reviewing the effects of intermittent fasting, or a
significant decrease in calories during a fast, less
muscle is burned as fuel than during other ways

of eating, indicating this as a preferred method to
building and maintaining healthy muscle mass.

How to Lose Weight the Healthy Way
There is a lot of debate on which is the best way to
lose weight. In short, there is no magic potion or
method that will do the trick for everyone, though
intermittent fasting is a solid, scientifically supportive
method for most people. Before you start your plan,
it’s best to check with a doctor or medical
professional first. While intermittent fasting is a safe
and healthy way to lose weight, it is generally not
recommended for kids or teens. For most adults, it’s
simply one of the easiest methods to follow for long-
term weight loss.
For all fasting methods, during your eating “window”,
it’s recommended to eat a filing, nutritious meal, so
that you feel satisfied for a longer period of time once
the fasting window begins. Simply skipping meals or
eating in stressful situations should be avoided, as
this will interfere with digestion and gut health.
Eating nutritious meals and snacks in between
fasting is key to not only weight loss, but
improvement in your overall health and wellbeing.

Intermittent Fasting and How it Specifically Benefits
Women
When it comes to body image and health, women
often consider diet options, benefits, side effects and
results. Intermittent fasting has many benefits for
adult women of all ages:
1. Anti-aging. A process called autophagy, covered
in chapter 3, occurs during longer fasts of 24
hours or more. Autophagy breaks down cellular
“waste”, rebuilding stronger, more effective cells,
tissues for a cleaner, efficient body. This has the
effect of slowing down the aging process, by
keeping cells more effective in rejuvenating and
maintaining a healthier, stronger body.
2. Lower inflammation. A lot of women experience
inflammation and swelling, either periodically or
on a regular basis. During the fasting window,
inflammation is greatly reduced.
3. Hormonal balance. Intermittent fasting, especially
shorter fasts, can better regulate hormonal
production in the body. This can improve
symptoms experienced before and during a
menstrual cycle and during other hormonal
changes in perimenopause. This is discussed
further in chapter 4.
4. Weight loss. This is the number one reason for
dieting. All intermittent fasting methods, covered
in chapter 2, are very efficient in losing weight
and keeping it off. Once intermittent fasting

becomes routine, it’s not only easy to excess
weight, but also maintain a healthy weight and
muscle tone.
5. Reduction in inﬂammation and oxidative stress.
Inﬂammation occurs when there is disease in the
body, and oxidative stress is a major cause for
aging and age-related conditions. Reduction in
both of these will not only improve your health
and prevent disease, it will also slow down the
aging process.

Chapter 2:
The Different Types of Fasting and Their
Benefits
How does intermittent fasting work and what are the
different types of diets? For most people, the goal is
weight loss, though there are other positive effects to
your health and appearance. Before you begin, take
into consideration your schedule, working hours and
other commitments, so that you can plan your fasting
“window” or time frame accordingly. For example, if
you decide to fast for 14 hours, the remaining 10
hours of a 24-hour day is considered your eating
“window”. A fasting window of 18 hours would leave
a 6-hour eating window. The timing of when each
window starts depends on what works best for you.
For some people, beginning a fast overnight, skipping
breakfast and starting the eating window at lunch or
later is preferred. If you work with a larger time
frame, for example, 20 or 24 hours (a full day of
fasting), you may want to begin after a hearty meal
to ensure you won’t feel as hungry. While you fast,
you may drink water, tea or black coffee, and in some
cases bone broth, or nothing at all (dry fast) to
achieve results.
How does increasing the time span of your fasting
window provide more benefits?
During a fast, your body will search for energy to
burn for fuel. Carbohydrates are the first source that
is used, which is normally used soon after eating a

meal. Once this is depleted, the next fuel targeted is
fat stores in the body. This shift from carbs to fat
stores as fuel is called ketosis, which also occurs
when you signiﬁcantly reduce the number of
carbohydrates in your food in the ketogenic diet,
which is often used in conjunction with intermittent
fasting to increase or speed up this process. During
ketosis, your body becomes fat-adapted, a mode in
which your fat stores are used as energy. This also
has a positive impact on your body’s organs, glucose
levels and cognitive abilities, which will be explored
in more detail in this chapter.
Another way to burn fat stores more eﬃciently is to
expand the fasting window, from 12 to 16 hours up to
24 hours. One of the greatest advantages of
intermittent fasting is the lack of restrictions around
the food you enjoy during your eating “window”.

12-Hour Fasting
If you are new to fasting, this is a good way to get your body used to the process.
Most people consider the normal way to eat is either three meals per day
(traditionally breakfast, lunch and dinner) or in five or six smaller meals a day.
With the twelve-hour window, you can continue either way of eating, including
the same types of meals you normally enjoy, within a 12-hour time frame. For
example, if you begin your first meal in the morning at 7:00 am, you can
continue with a mid-day snack, then lunch, followed by dinner. The fasting
window would begin at 7:00 pm (or 19:00), which restricts consuming your final
meal of the day before this time. The fasting window would last overnight,
ending the next day with breakfast, on or after 7:00 am.
For many people who consume a moderate amount of carbohydrates and/or
calories, a fasting window anywhere between 10-16 will prompt their body to
turn to fat stores for energy, which results in weight loss. A 12-hour window is a
good way to become acquainted with intermittent fasting and how it can fit into
your schedule. …
An example of a 12:12 or 12-hour daily fasting schedule (below) indicates the
fasting window in grey, between the hours of 8:00 pm until the next morning at
8:00 am. Each day of the week is divided into four-hour sections. The shaded
areas indicate when the fasting window occurs. In the first schedule’s eating
window, meals can be taken at any time between 8:00 am (breakfast) until
dinner (between 6:00 and 8:00 pm). The fasting period starts at 8:00 pm, and
ends the next day at 8:00 am:
12:12
Fast
(Option
1)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs (Day 5) Fri
(Day 6)
Sat
(Day 7)
12
am
fasting/sleeping fasting/sleeping fasting/sleeping fasting/sleeping fasting/sleeping fasting/sleeping fasting/sleepi
4
am
8
am
Breakfast/first meal
12
pm
Lunch/second meal
Dinner/third meal

4
pm
8
pm
fasting fasting fasting fasting fasting fasting fasting
12
am
If the 8 to 8 schedule is not a good ﬁt for your week, these hours can be adjusted
from 6 to 6, 7 to 7, etc. Another option for the 12:12 diet is to shift the schedule
to start later in the day, and incorporate later meals to include lunch, an
afternoon snack and late dinner:
12:12
Fast
(Option
2)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs (Day 5) Fri
(Day 6)
Sat
(Day 7)
12
am
4
am
8
am
12
pm
Lunch/ﬁrst meal
4
pm
Mid-afternoon snack/second meal
8
pm
Dinner/third meal

12
am
The 12:12 method is the easiest fasting method, as is resembles the most
common meal plan schedule that most people would use without a fast in
between. The diﬀerence between this plan and regular eating, is keeping track of
the eating and fasting windows, even if they have little or no eﬀect on how you
eat already. Think of this schedule as a “practice run” to get used to the nature of
how intermittent works.

16:8 Fasting
The 16:8 fasting method consists of a fasting period of 16 hours, followed by 8
hours of allowance to eat or an “eating window”. For many people who have
already tried the 12:12 (or 12-hour fasting method), this is the next step to
increase the fasting hours. This can also be a good way to start initially, if you
are comfortable with a 16-hour window. Timing is the most important aspect of
success on this method, and especially if you decide to increase the window over
time, to 18, 20, 24 hours or more.
Scheduling remains the key to keeping on track, especially if fasting hours are
increased over time. You may adjust hours according to your work, appointments
and other activities during the week and on weekends. An example of a 16:8
may look like the schedule below.
16:8
Fast
(Option
1)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs (Day 5) Fri
(Day 6)
Sat
(Day 7)
12
am
2
am
4
am
6
am
8
am
Breakfast/ﬁrst meal
10
am
12
pm
Lunch/second meal
Challenge

2
pm
Snack between 2 – 4 pm
4
pm
6
pm
8
pm
10
pm
12
am
The eight-hour window can easily accommodate breakfast, lunch and a mid-
afternoon snack. If you prefer to skip breakfast, the eating window can be shifted
to a later start date, to accommodate lunch and dinner instead:
16:8
Fast
(Option
2)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs (Day 5) Fri
(Day 6)
Sat
(Day 7)
12
am
2
am
4
am

6
am
8
am
10
am
12
pm
Lunch/first meal
2
pm
Snack/second meal
4
pm
6 pm
Dinner/third meal between 4-6 pm
8
pm
10
pm
12
am
This schedule can be easily adapted to move the 8-hour eating window where is
it most likely to benefit your lifestyle. If you work nights or a rotating schedule,
the hours can be changed to the opposite (from 12:00 am until 8:00 am
overnight) or adjusted to a completely different set of hours from week to week,
if there are variations due to travel, conferences, and special occasions.
Challenge

18:6 Fasting
This type of intermittent fasting is a slight variation on the 16:8, by increasing
the fasting window to 18 hours and reducing the eating window to 6 hours. This
may be the next step from 16:8 for many people, looking to increase the beneﬁts
of a longer fast on a gradual basis. When the eating window is reduced by two
hours, from 8 to 6, this may mean reducing the number of meals within that
period. If you work a typical 9-to-5 day, a 6-hour window could begin at 7 am,
and end after lunch or a mid-afternoon snack, when the fasting starts, from 1 pm
until 7 am the next morning.
The schedule below is a guide to show how the decreasing eating window can be
adjusted into your weekly schedule:
18:6
Fast
(Option
1)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs (Day 5) Fri
(Day 6)
Sat
(Day 7)
12
am
3
am
6 am –
12 pm
Breakfast/ﬁrst meal (6-8 am) Lunch/second meal (11 am – 12 pm)
12
pm
3
pm
6
pm
9
pm
12
pm
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The breakfast and lunch times are suggestions within the 6-hour window. If
smaller meals are preferred, a light breakfast at 6:30 am, mid-morning snack at
9:00 am and a second snack at 11 or 11:30 am is another possible option. The
second schedule (below) offers a modified breakfast option if you begin later in
the day, with a window from 9:00 am to 3:00 pm:
18:6
Fast
(Option
2)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs (Day 5) Fri
(Day 6)
Sat
(Day 7)
12
am
3
am
6
am
9 am –
3 pm
Breakfast/first meal at 9 am Snack/second meal between 12 – 1 pm Lunch/third meal between 1 – 3 pm
3
pm
6
pm
9
pm
12
pm
For consideration, some days in the second option for 18:6 indicate an optional
snack between 12:00 and 1:00 pm, while others skip this item. This is a guide
only, to show the versatility of this plan. Alternating a snack every other day is a
suggestion and makes no impact on the benefits of this fasting plan. The

“snacking option” can be customized on speciﬁc days, where an extra boost is
needed for a vigorous workout or busy day of meetings and appointments.
Challenge

20:4 Fasting
This fasting method leaves less time for your eating window than the 18:6
fasting, and it can work well if you time your one or two meals within a four-hour
period. It’s also a good way to practice before trying a full one day or 24-hour
fast. This type of diet, similar to the OMAD (one-meal-a-day) diet is also known
as the “Warrior Diet”. The Warrior Diet refers to how eating was done as a feast,
before embarking on a journey or hunt, just like in ancient times, followed by a
long span of time without eating.
Depending on how you choose to plan your meals, the four-hour window can be
used for two meals (one large, one small, for example), or one large meal (one-
meal-a-day or OMAD, which is another fasting method). Like the 18:6 method,
the four-hour window for eating can be framed around the breakfast and lunch
meals, or a light lunch and early dinner.
The 20:4 method of eating within a four-hour period gives you the option of
deciding which meal in the day is most important to focus on. For example, if you
prefer an early start, a window between 6:00 to 10:00 am, this would provide
enough time for a big breakfast and small mid-morning snack. A window
between 12:00 to 4:00 pm, as shown below, focuses on the four hours around
the lunch hour. For a focus on dinner, 3:00 or 4:00 pm to 7:00 or 8:00 pm is
another option to consider.
20:4
Fast
(Option
1)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs (Day 5) Fri
(Day 6)
Sat
(Day 7)
12
am
4
am
8
am
12 – 4
pm
Lunch/ﬁrst meal at 12 pm; mid-afternoon snack/second meal at 3 pm
4
pm
8

pm
12
pm
A second option for the 20:4 method focuses on the four hours around the dinner
hour, allowing this window of time to enjoy a hearty meal and a light snack or
dessert:
20:4
Fast
(Option
2)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs (Day 5) Fri
(Day 6)
Sat
(Day 7)
12
am
4
am
8
am
12
pm
4 – 8
pm
Dinner and snack/light dessert between 4 – 8 pm
8
pm
12
pm
A third option to consider centres around the morning. An early start at 5:00 or
6:00 am could be a good way to build this fast within the ﬁrst meal of the day:
20:4 Sun Mon Tues Wed Thurs (Day 5) Fri Sat
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Fast
(Option
3)
(Day 1) (Day 2) (Day 3) (Day 4) (Day 6) (Day 7)
12
am
5 – 9
am
Early breakfast between 5 – 7 am and light snack close to 9 am
9
am
12
pm
4
pm
8
pm
12
pm

24-hour Fasting
A full day of fasting is an excellent way to expand on
the beneﬁts of fasting, which improve over a longer
time frame. Once you switch from a shorter time
frame of fasting, either gradually working up to a full
day, or simply taking the plunge and jumping into a
24-hour fasting window, there is a shift in how fasting
will occur. Instead of a daily 16, 18 or 20-hour fast,
which can repeat every day, a 24-hour fast will
require at least one day of no fasting in between. The
fasting cycle now moves from within a 24-hour period
to a weekly plan. It is recommended to fast for 24
hours twice or three times a week, creating a larger
frame to work with. The remaining 4-5 days of the
week will be the eating “window”, which can be
adjusted by days of the week. For example, if you
fast on Monday and Wednesday, you would enjoy
your regular way of eating for the remaining days of
the week (Tuesday, Thursday, Friday, Saturday and
Sunday). Adding one more day to the weekly
schedule would reduce the number of days for
eating.
The two schedules below show a 24-hour fast twice
and three times weekly:
24-
hour
Fast
Sun
(Day 1)
Mon
(Day
2)
Tues
(Day 3)
Wed
(Day 4)
Thurs
(Day
5)
Fri
(Day 6)
Sat
(Day 7)
Rebootyourmetabolismwith60-DayKetoChallenge

Two 24-
hour fasts
weekly:
Regular
eating
schedule
Fasting Regular
eating
schedule
Regular
eating
schedule
Fasting Regular
eating
schedule
Regular
eating
schedule
After fasting twice each week, you may decide to
increase by one day to achieve quicker results:
24-
hour
Fast
Sun
(Day 1)
Mon
(Day
2)
Tues
(Day 3)
Wed
(Day
4)
Thurs
(Day 5)
Fri
(Day
6)
Sat
(Day 7)
Three 24-
hour fasts
weekly:
Regular
eating
schedule
Fasting Regular
eating
schedule
Fasting Regular
eating
schedule
Fasting Regular
eating
schedule
The 24-hour fasting is a good way to prepare for
longer fasts, or other methods of fasting, such as
alternate day and 5:2 methods, which allow for up to
500 calories of liquids and light foods during the
fasting window.

Alternate Day Fasting
This fasting method involves alternating days of
fasting and regular eating. It’s similar to the 24-hour
fast, only done more frequently than two or three
days per week. main diﬀerence between alternate
day fasting and a 24-hour fast, is the allowance of
500 calories during a fasting day. This low-calorie
amount is also used during fasting days on the 5:2
method, which is also covered in this chapter.
ADF
(Week
1)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
Fasting
on
alternate
days
Regular
eating
schedule
Fasting Regular
eating
schedule
Fasting Regular
eating
schedule
Fasting Regular
eating
schedule
ADF
(Week
2)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
Fasting
on
alternate
days
Fasting Regular
eating
schedule
Fasting Regular
eating
schedule
Fasting Regular
eating
schedule
Fasting
Challenge

OMAD (One-meal-a-day)
The OMAD or one-meal-a-day fasting method is as
easy as focusing on one meal each day. What are the
beneﬁts of this diet? No calories or carbohydrates are
counted or tracked. There is no need to track fasting
and eating windows, as with other fasting methods.
The focus for the OMAD diet is packing as many
nutrients, healthy fats, proteins and delicious
ingredients into that one meal each day. There are
recipe books dedicated to the OMAD method, which
has become increasingly more popular. The ﬁrst table
is how this plan would look with lunch chosen as the
one meal per day. The one-hour window between
12:00-1:00 pm is indicative of the time frame for the
meal, though it more accurately portrays the OMAD
plan as 23:1. If you choose to enjoy your meal slowly,
which is good for digestion, the one meal could be
expanded to one and a half or two hours, though
essentially, the idea is to limit your meal to once a
day:
OMAD Sun
(Day
1)
Mon
(Day
2)
Tues
(Day
3)
Wed
(Day
4)
Thurs (Day
5)
Fri
(Day
6)
Sat
(Day
7)
12 am – 12
pm
12 – 1 pm OMAD/
lunch
OMAD/
lunch
OMAD/
lunch
OMAD/
lunch
OMAD/
lunch
OMAD/
lunch
OMAD/
lunch
1 pm – 12 am fasting fasting fasting fasting fasting fasting fasting
If you function better with a later meal, the OMAD
plan can be adjusted to the dinner hour, as shown in
the second schedule below. Just like the lunch hour

plan, the approximate 23 hours of fasting is shifted to
start at 6:00 pm, until around 5:00 pm the next day:
OMAD Sun
(Day
1)
Mon
(Day
2)
Tues
(Day
3)
Wed
(Day
4)
Thurs (Day
5)
Fri
(Day
6)
Sat
(Day
7)
12 am – to 5
pm
5 – 6 pm OMAD/
dinner
OMAD/
dinner
OMAD/
dinner
OMAD/
dinner
OMAD/
dinner
OMAD/
dinner
OMAD/
dinner
6 pm – 12 am fasting fasting fasting fasting fasting fasting fasting
Alternatively, the OMAD can also be taken as a
breakfast meal. This is an ideal option if you begin
your day very early and need extra fuel for exercise
or work:
20:4
Fast
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
6– 7 am OMAD/
breakfast
OMAD/
breakfast
OMAD/
breakfast
OMAD/
breakfast
OMAD/
breakfast
OMAD/
breakfast
OMAD/
breakfast
7 am
until 6
am next
morning
The advantage of the OMAD plan is the flexibility of
when to take your meal. If you find that lunch isn’t
effective, switch to dinner or breakfast.
Creating or “Building” your OMAD (One-meal-a-day)
Meal
Challenge

The first step in creating an OMAD meal is to
determine all the nutrients you need to begin. Think
of this meal as a customized plate of your favourite
delicious and hearty foods. Your meal should include
as many vitamins, nutrients and minerals as possible,
as well as a good amount of fibre and protein for your
diet. Add more of specific items, especially if you are
aware of deficiencies that you need. This meal plan
works well for all types of eating, including keto, low
carb, vegetarian, vegan and pescatarian.
The next step is to build your meal. Think of this one
meal a day as a boost for the next 24 hours. Instead
of focusing on time consuming baking and/or cooking,
focus on choosing and assembling ingredients
together, stacking them in layers or sections on your
plate. This provides a practical way to measure and
track the foods that contain all the nutrients you
need.
The first layer or section of your meal can be salad,
grain or pasta, according to your preference. A layer
or bed or rice is a good base for curried or roast
chicken, baked salmon or pan seared tofu. If you want
to increase the fibre intake and reduce
carbohydrates, a salad full of dark greens is another
option: arugula, spinach, kale and parsley. Create a
salad with or without a light dressing. Add sprouts,
shredded cabbage, carrots, beets and/or edamame
beans. A raw vegetable base is a sure way to get all
the enzymes and vitamins you need, with a good
dose of fibre. Dark greens and beets are high in iron

and calcium. Shredded cabbage, either raw or
cooked, can add a flavourful layer to your meal.
Vegetables don’t have to be a side dish or
compliment to your meal; they can serve as a
foundation to “build” a tasty dinner or lunch that will
keep your satisfied for hours.
Choosing protein for your meal is a key part of OMAD.
Consider this as your main source of fuel for the next
24 hours. Chicken, beef, pork, fish or tofu are all
excellent options. If you are looking for more plant-
based options besides tofu, lentils, chickpeas, and
other legumes are great as a main protein or in
addition to meat or tofu. Adding a side bowl of miso
soup will easily boost the amount of B12, protein and
calcium. A boiled or poached egg is another good
option for increasing protein. There is no need to
make a complicated meal: simply choose and prepare
one or two protein options.
Healthy fats, especially if you eat low carb or
ketogenic, is especially vital for your body. Avocados
are one of the best sources of fat, and they also
contain a lot of fibre. A handful of crushed pecans,
walnuts and/or peanuts add healthy fats and protein.
Sesame seeds are popular as a topping in many
dishes. If you cook your meals in oil, olive, coconut
and avocado oils are the best option for getting a
good amount of healthy fats.
If you consume dairy as part of your diet, yoghurt is
one of your best options. Just one dollop of yoghurt or
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kefir contains a good dose of probiotics and calcium.
This is ideal for digestion and gut health. This can be
enjoyed as a side dish or as a drink. Many grocers
now offer kefir drinks, though many contain sugar and
other artificial flavours and sweeteners. If you choose
yoghurt or kefir, choose a natural, unflavoured brand
and add fresh or frozen berries. Chia seeds are
another way to expand the protein and nutrient level
of your meal and are often combined with yoghurt or
milk to create a pudding or similar dish. Other options
for dairy include sour cream and cottage cheese. A
few slices of cheddar, mozzarella or another hard
cheese can also be a tasty addition to your meal.
Overall, your OMAD meal should be something you
enjoy. Experiment with different themes, flavours and
combinations to keep the diet fun and interesting,
while reaping the benefits of fasting in between!

5:2 Fasting
If the idea of completely abstaining from food for a
signiﬁcant length of time does not work well with your
schedule or way of life, the 5:2 method may be your
best option. As with the alternate day fasting, the 5:2
diet combines days of regular eating with fasting days
of consuming no more than 500 calories, while the other
fasting methods require no consumption of foods during
the fasting window. In this plan, ﬁve days are regular
days of eating with no restrictions, while two days are
set aside for a maximum of 500 calories each day. The
table below is an example of how this fasting method
can be planned. It’s recommended that the fasting days
are equally spread between regular days. At minimum,
leave at least one day in between fasting days, to give
your body a rest before the next fast.
5:2 Fast
(During 2
weekdays)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
500
calories
on
fasting
days
Regular
eating
schedule
Fasting
(500
calories)
Regular
eating
schedule
Regular
eating
schedule
Fasting
(500
calories)
Regular
eating
schedule
Regular
eating
schedule
While this fasting method allows for 500 calories on
fasting days, which is preferred for women, it allows up
to 600 calories for men. During the regular days, there
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are no restrictions, though eating healthy is
recommended, as with any fasting method. Women
tend to carry more weight in the abdomen and in
general, which provides an ample amount of fuel during
fasting days on this diet. Another way to modify the
days on which you fast on the 5:2 involves one day on a
weekend and another during the week. Depending on
your personal routine, this may work better for you:
5:2 Fast (One
weekday, one
weekend day -
Sunday)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
500
calories
on
fasting
days
Fasting
(500
calories)
Regular
eating
schedule
Regular
eating
schedule
Fasting
(500
calories)
Regular
eating
schedule
Regular
eating
schedule
Regular
eating
schedule
Alternatively, you can choose Saturday as the one
weekend day to fast, instead of Sunday:
5:2 Fast (One
weekday, one
weekend day -
Saturday)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
500
calories
on
fasting
days
Regular
eating
schedule
Regular
eating
schedule
Regular
eating
schedule
Fasting
(500
calories)
Regular
eating
schedule
Regular
eating
schedule
Fasting
(500
calories)

There is the option for increasing the number of fasting
days on this diet from 5:2 to 4:3 (four days of regular
eating, three days of fasting). It’s recommended that
you first try two days of 500 calories weekly for at least
two weeks, to see how well you adjust. If this is a
comfortable pace, increasing by one day can produce
quicker results:
4:3 Fast
(Variation on
5:2)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day 3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
500
calories
on
fasting
days
Fasting
(500
calories)
Regular
eating
schedule
Regular
eating
schedule
Fasting
(500
calories)
Regular
eating
schedule
Fasting
(500
calories)
Regular
eating
schedule
Whether you stick with the 5:2, experiment with the 4:3
or move on to other fasting plans, this specific type of
method introduces the minimal intake of food, which
can help a lot of people get through the fasting window,
if abstaining from all eating is difficult. To find out
exactly what 500 calories a day looks like (the
recommended amount for women), review the “What
does 500 calories a day look like and what can I have?”
section later in this chapter.
Challenge

48-hour Fasting
The two-day fast can do more for you than weight
loss; it can promote autophagy, where your body
shifts into a process of cleaning and recycling waste
in your body for added fuel, once carbohydrates and
fat stores are used up. Chapter 3 goes into more
detail about how this process works. It is a good idea
to start with a shorter fasting period, such as the 18:6
fast or 24-hour fast before embarking on the full 48-
hour journey. Before you begin, carefully choose the
two days that work best for you: busier days at work
that keep you occupied, for example. You can begin
your fast in the evening, after dinner, and break your
fast exactly two days later around the same time, as
shown in this table:
48-hour
fast
(Option 1:
after
dinner)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
Choose any
two days in a
row for 48
hours of
fasting:
Regular
eating
schedule
Begin
fast
after
dinner
(7 pm)
Fasting Fast until
7 pm,
then
enjoy a
late
dinner
Regular
eating
schedule
Regular
eating
schedule
Regular
eating
schedule
The second option for the two-day fast begins after
the lunch hour:
48-hour fast
(Option 2:
after lunch)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
Choose any
two days in a
row for 48
Regular
eating
schedule
Begin
fast
after
Fasting Fast
until
1:30
Regular
eating
schedule
Regular
eating
schedule
Regular
eating
schedule

hours of
fasting:
lunch
(1:30
pm)
pm,
then
enjoy a
lunch
Breakfast can be the beginning of and end of the
fasting period, as follows:
48-hour
fast
(Option 3:
after
breakfast)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
Choose any
two days in
a row for
48 hours of
fasting:
Regular
eating
schedule
Begin
fast after
breakfast
(8 am)
Fasting Fast until
8 am,
then
enjoy a
breakfast
Regular
eating
schedule
Regular
eating
schedule
Regular
eating
schedule
For the purpose of showing how a 48-hour fast would
be scheduled within a week, Monday to Wednesday
are chosen as an example. This can be switched to
any two full days during the week, weekend, or a
combination of a weekday and weekend (Friday
morning to Sunday morning, or Saturday evening to
Monday evening, for example).
A longer fast takes a while for your body to get used
to, which is why starting with shorter intermittent
fasting plans is strongly recommended. When you
break your fast after 48 hours, start with something
light, such as a bone broth and a boiled egg for
breakfast. This will allow your body time to digest
easily without any stomach aches or other side
eﬀects. Drink plenty of water during and following
each fast. Coﬀee and tea (without sugar, dairy or
other additives) can be enjoyed during the fasting

window. For details on which liquids and drinks are
acceptable within a fast, there is further information
later in this chapter.

60-hour Fasting
When you notice the benefits of intermittent fasting,
and how quickly you see the results, you may be
content to stick with shorter fasting periods that are
less than 24 hours, with the occasional increase to
24-48 hours, or go as long as 60 hours. With the right
preparation, 60 hours of fasting is completely safe
and acceptable. It’s always advisable to check with a
doctor or medical professional before starting any
type of fast, just to be sure it is right for you and your
body. During this fast, as with other shorter fasting
windows, water, coffee and tea are acceptable and
help keep hunger in check. The 60-hour fast is
exactly 2.5 or two and a half days. An example of
how this can be scheduled is as follows:
60-hour
fast (plan 1)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day
4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
Choose any
two days in a
row for 60
hours of
fasting:
Regular
eating
schedule
Begin
fast
after
dinner
(7 pm)
Fasting Fasting Breakfast
at 7 am
Regular
eating
schedule
Regular
eating
schedule
60 hours is a good increase from 48 hours of fasting,
where the breaking of the fast is extended by another
12 hours. This means the difference between ending
the fasting window with a dinner or breakfast,
depending on the start and finishing times. If you
prefer starting your fasting days right after a big
breakfast, your plan may look like this:
60-hour
fast (plan
Sun
(Day 1)
Mon
(Day 2)
Tues Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)

2) (Day
3)
Choose any
two days in
a row for
60 hours of
fasting:
Regular
eating
schedule
Begin
fast after
breakfast
(8 am)
Fasting Break
the fast
with a
light,
late
dinner at
8 pm
Regular
eating
schedule
Regular
eating
schedule
Regular
eating
schedule
Beginning your 60-hour fast after lunch would be
similar to this schedule, though would likely be
impractical for most people, as the fast would end at
midnight or 1:00 am. This could work if you are
comfortable breaking a fast at midnight:
60-hour
fast (plan
3)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
Choose any
two days in
a row for 60
hours of
fasting:
Regular
eating
schedule
Begin
fast
after
lunch
(12 pm
or 1 pm)
Fasting Break the
fast with
a light
snack at
12 am or
1 am
Regular
eating
schedule
Regular
eating
schedule
Regular
eating
schedule
An alternative to the third option, would reverse the
fasting window to begin after a late-night snack, and
end with a light lunch:
60-hour
fast (plan
4)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day 4)
Thurs
(Day 5)
Fri
(Day 6)
Sat
(Day 7)
Choose any
two days in
a row for 60
hours of
fasting:
Regular
eating
schedule
Begin
fast after
a late
snack
(12 or 1
am)
Fasting Break
the fast
with a
light
lunch at
12 or 1
pm
Regular
eating
schedule
Regular
eating
schedule
Regular
eating
schedule

The most ﬂexible part of longer fasts is choosing the
days and meals to begin and end the fasting window.
While it doesn’t provide the same level of option as
shorter fasts, trying a few variations, with these
schedules as a guide, can determine which option
works best for you.

72-Hour Fasting
The three day fast, or 72 hours, is the longest
recommended fast. This length of fast, like the 48-
hour and 60-hour fasts, should not be done without
prior consultation with a doctor and adequate
preparation. Make sure you are eating very nutritious
meals and drinking plenty of water. Due to the long-
term nature of this fasting method, it isn’t
recommended each week. Try a 72-hour fast once
every one or two months.
72-hour fast
(plan 1)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day
4)
Thurs
(Day
5)
Fri
(Day 6)
Sat
(Day 7)
Choose any two
consecutive
days for 72
hours of fasting:
Regular
eating
schedule
Begin
fast
after
dinner
(7 pm)
Fasting Fasting Break
the
fast at
dinner
(7 pm)
Regular
eating
schedule
Regular
eating
schedule
Like the 24-hour and 48-hour fasting windows, the
72-hour fast begins and ends on the same time of
day, as each of these plans consist of full days. For
this reason, it’s a good idea to pick the meal of the
day, and speciﬁc time that you prefer to start from.
The next two schedules show how a three-day fast
would work with lunch and breakfast:
72-hour fast
(plan 2)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day
4)
Thurs
(Day
5)
Fri
(Day 6)
Sat
(Day 7)
Choose any two
consecutive
days for 72
hours of fasting:
Regular
eating
schedule
Begin
fast
after
lunch (1
pm)
the
fast
after
lunch
Regular
eating
schedule
Regular
eating
schedule

at 1
pm
72-hour fast
(plan 3)
Sun
(Day 1)
Mon
(Day 2)
Tues
(Day
3)
Wed
(Day
4)
Thurs
(Day
5)
Fri
(Day 6)
Sat
(Day 7)
Choose any two
consecutive
days for 72
hours of fasting:
Regular
eating
schedule
Begin
fast
after
lunch (1
pm)
the
fast
after
lunch
at 1
pm
Regular
eating
schedule
Regular
eating
schedule
All methods of intermittent fasting, whether they are
short or long term, have many beneﬁts. During any of
your fasts, if you feel weak, ill or faint, you should
check with your doctor and break the fast with a light
broth or soup. Gut health and your overall wellbeing
is most important and fasting can be a challenge for
some people more than others. After attempting a
long-term fast, review your experience. Keep a diary
and make notes of any challenges or diﬃculties
during the process, as a means to improve and make
changes in your timing and/or meals for the next fast.
If a longer fast is too much to tackle, scale it back to
a shorter time frame for an easier. A 24-hour fast
may be easier than a 48-hour fast, though if you can
handle 24 hours much better than two days, try 30
hours or something in between, if you want to
expand on one day and keep it less than two full
days. Reducing back to 18:6, 16:8 and various other
options are also good to consider for long term
maintenance. When in doubt, always opt for a
smaller fasting window, and make sure to eat well in
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between. All fasting options are beneﬁcial, and it will
take time to determine which plan works best for
you.

Can you drink or consume liquids during a fast?
In general, all foods and most drinks are avoided
during a fast. There are some options that are
available to keep you hydrated and refreshed that
will not interfere with the benefits of fasting:
Water
Drink as much water as you can, as this will help with
hunger pangs during a fast. Often when you
experience thirst, it resembles hunger. Water
contains important minerals and will keep you
hydrated during the fasting window.
Coffee
If you need a caffeine fix, coffee is completely
acceptable, provided that no sugar, cream, milk or
other toppings are added. Avoid drinking flavoured
coffee or mocha (chocolate and coffee), as this will
break a fast.
Tea
Common teas, such as black and green teas are
perfectly acceptable, without any sugar or dairy
added. Some herbal teas are also permissible, though
teas containing fruit or juice will spike your glucose
and effectively break your fast.
Bone broth
There are varying opinions on whether bone broth
can be consumed during a fasting window. Bone
broth is rich in collagen and protein, that has grown
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in popularity with paleo and ketogenic diets.
Ultimately, the decision whether to include bone
broth during your fasting window or not depends on
your goal. If weight loss is your target, bone broth will
not have any negative eﬀect, and will actually help
promote this process by keeping you in ketosis,
where your body burns fat instead of carbs. If your
goal is to strive for autophagy, this requires a strict
approach, with little or no liquid involved. In this case,
consuming broth could delay the body’s ability to
break down waste during this process.
Sparkling water and some naturally sweetened,
sugar-free drinks
Water, sparkling or plain, is a good option for fasting,
though take caution when choosing a carbonated
soda, as even sugar-free varieties contain ingredients
that will break a fast. Choose a drink that is as close
to water as possible. Sweeteners such as stevia are
acceptable, as they do not raise glucose, nor do they
break a fast.
Aside from these options, avoid all other drinks and
liquids during a fast. Water is always the best option.
Keep a reusable water bottle with you during a
fasting window and drink small amounts often.

What does 500 calories a day look like and what can I
have?
The 5:2 and alternative day fasting allow for up to
500 calories per day for women (600 for men), so
what does this include? It may seem like a limited
amount, though during this fast, it’s essential to know
which foods and drinks can be included. The key is to
focus on the speciﬁc foods and liquids you can have,
as well as their portions, to make the climb to 500
easy and eﬀortless. The chart below provides a few
500-calorie-a-day meal options to consider during a
5:2 or alternate day fast:
5:2 Diet:
Fasting
days 1
and 2:
Day 1 of 5:2 Day 2 of 5:2
Breakfast Small cup of plain
yoghurt with palm-
size helping of
almonds
Two boiled eggs
Lunch Sprouts, poached
eggs (2) and
shredded sweet
potato
Tuna salad on spinach
or arugula
Dinner Miso soup with
mushrooms and
seaweed
Vegetable stir fry:
snow peas, green and
red peppers, bok choy,
broccoli
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In addition to the above meal options, a small piece
of fruit, such as an apple or orange can be added in
between meals if needed. These types of foods and
drinks can be considered as part of the fasting days:
Eggs
Boiled or poached (2 per meal)
Yoghurt or kefir
Plain and unsweetened only. Fresh fruit can be added
for flavour.
Vegetables
Green, leafy vegetables are the best option, as they
are full of vitamins and minerals and low in calories
and carbohydrates. For example, raw or steamed
spinach can be combined with boiled or poached
eggs for a simple breakfast or lunch. Sweet potatoes,
green beans, eggplant, zucchini, squash are also
good options to consider.
Broth and/or miso soup
This is an easy way to get your nutrients quickly.
Avoid canned soups with additives, and instead
choose miso paste or bone broth. Small amounts of
seaweed can be added for flavour and nutrition.
Fruit
Any small to moderate portion of fruit can be enjoyed
as a meal or in between meals, if your daily calorie
count is within the requirements.
Tofu and lean meats

A small amount of chicken, ﬁsh or tofu can be added
to a small bowl of brown rice or leafy greens.
Nuts and seeds
Almonds, sesame seeds, pecans and walnuts are
good options for snacks or as part of a meal. A couple
of spoons of crushed nuts or seeds can be sprinkled
on top of a salad or stir fry.
In considering other options not listed in this section,
check the number of calories and track accordingly.
Avoid packaged and processed foods as much as
possible. They often contain hidden sugars and
calories that could break the fast by pushing the total
calories beyond 500. Fresh or frozen foods in their
natural state are the best option for all diets,
including in between fasting.
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Dry Fasting
Dry fasting requires complete avoidance of all drinks
and liquids during a fast. This may seem like an
extreme method, though it has the same effect of
fasting with liquid for three days (72 hours). If you
want to achieve these results quicker and in one third
of the time, this is an option. This type of fasting is
also beneficial for healing the body through
autophagy. When all fuel is used up, abstaining from
everything will put your body into a state where it will
need to search to find leftover and discarded
materials for rebuilding and repairing, which is where
healing occurs. During this state, the healing process
speeds up significantly. If you have a torn muscle or a
similar injury, a dry fast will aid in the body’s natural
healing.
If you consider dry fasting as an option, try shorter
periods of intermittent fasting first, to make sure your
body can handle abstaining from food for a length of
time. Keep in mind the following information about
this type of fast, so that you become aware of how
this will impact you and your body:
1. Never start this type of fast without trying a
regular 24-hour or other short-term fast first. Dry
fasting should not exceed more than 24 hours,
unless medically supervised by a professional.
2. Inflammation will decrease or disappear
altogether. This is because bacteria causing
inflammation and swelling requires water and
liquids to thrive. Cessation of drinking will cause
disease causing bacteria to stop.

3. Dehydration will not occur. Your body has enough
water to sustain a full day without any liquid. The
amount of water, nutrients and fuel stored in the
body is underestimated.
4. There are two types of dry fasting: a “hard” dry
fast, which avoids all contact with water by skin or
touch, and a “soft” dry fast, which allows for
showering and other contact with water. The
difference may seem minimal, though when your
body searches for internal sources of water, any
small amounts that enter through pores in your
skin are absorbed.
5. Dry fasting is best done in a natural environment,
such as a rural or similar outdoor area that is
relaxing and away from food and drink sources
that can divert your focus.
6. Your body will adapt quickly, and benefit in the
long run.
The first time you attempt a dry fast, document your
experience in a diary, journal or blog. Take note of
your feelings, sensations and experience during the
process. Also note any activities you engage in during
the fast, as these may have an impact, for better or
worse, on how successful the fasting is. For example,
fasting on a busy day may be preferable for some
people, as they are distracted from eating and
drinking. For other people, the opposite approach
may work best: taking a day off work and travelling
out of town to change pace and focus.
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When you break a dry fast, do so carefully, as your
body will quickly become adapted to having no intake
of any fuel for a full 24 hours. Sip some water and/or
broth to slowly introduce food back into your system.
To avoid an upset stomach or cramping, break your
fast with a very light meal. A few examples of light
(including liquid-based meals) can bring your body
gently out of the fasting window:
Sipping water, then a cup of bone broth. Regular
broth (chicken, beef or vegetable) or miso soup
are also good options.
For breakfast, a boiled egg and/or half an avocado
with bone broth or water
A piece of fruit and glass of water or coconut milk.
If you follow a ketogenic diet, a small bowl of
berries with coconut or dairy cream (full fat) is
another option.
Toast with cinnamon
One avocado (mashed on its own or with a sliced
tomato, lemon juice and olive oil)
Leafy green salad with a light dressing
The ﬁrst meal that breaks your fast should be
enjoyed slowly, so it’s best to allow enough time.
Regular food choices and meal portions can follow
the initial breaking of the fast. You may notice that
your body will be satisﬁed with less food at a time.
This is due to adapting to no food for three days. You
will need time to adjust and reset your eating
schedule. If smaller portions work best for your body,
this should continue until you decide to fast again.

Combining low carb or ketogenic diets with
intermittent fasting
Ketogenic and low carb diets are popular, and for
good reason: they have similar results to intermittent
fasting by strictly reducing the amount of
carbohydrates in the diet to achieve fat burning
levels like intermittent fasting. When both diets are
combined, the impact on weight loss and health
benefits are more significant. As fasting is planned
with a schedule and calendar, ketogenic diets are
planned by tracking macronutrients, permitting a
daily limit of 20 grams of carbohydrates. Healthy fats
account for 75% of the keto diet, with protein at 20%
and carbs a mere 5%. Low carb eating is like keto,
though often allows a more liberal amount of carbs,
without exceeding 50 grams per day. Generally, both
low carb and keto diets significantly reduce the
amount of carbs far below the regular daily diet that
often includes several hundred grams each day.
Foods that fit well into the ketogenic diet are high in
fat, contain moderate protein and low carbs. Sugar is
avoided as much as possible, and natural sweeteners
such as monk fruit and stevia are used instead as
replacements. Before shifting to this type of eating
within an intermittent fasting cycle, become familiar
with the different foods for your shopping list. To get
started, the table below provides a general idea of
which food items to consider including for your diet:
Fruits Avocado, rhubarb, berries (strawberries,
Rebootyourmetabolismwith60-DayKetoChallenge

raspberries, blueberries, blackberries),
lemon and lime
Dairy Cheese (unsweetened, hard cheeses),
cottage cheese, goat cheese
(unflavoured), full fat dairy cream, sour
cream and butter
Vegan
options
Coconut cream and milk, almond milk,
tofu, tempeh,
Vegetables Leafy greens (dark green vegetables are
strongly recommended), mushrooms,
zucchini, peppers, broccoli, cauliflower,
Brussel sprouts.
Meat and
protein
Eggs, chicken, lamb, beef, pork, seafood
(tuna and salmon are best)
Nuts and
seeds
Chia seeds, hemp hearts, flax seeds,
sesame seeds, walnuts, pecans,
almonds, peanuts
Sweeteners Monk fruit, swerve, stevia
Condiments Salt, pepper, mayonnaise, oil (olive,
coconut, MCT, avocado)
Foods to avoid include legumes, grains, high sugar
and carb fruits (apples, peaches, bananas),
processed foods, sugary sauces and syrup, cereals,
low fat foods, artificially flavoured drinks and
desserts.
Adjusting to low carb eating becomes easier with
practice, as intermittent fasting does. Try each diet
separately to get your body adapted before

combining, as this will make it easier to get the most
beneﬁts out of these methods over a longer period of
time.
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The Benefits of Intermittent Fasting
Intermittent fasting has a positive impact on your
body’s overall function, glucose and insulin levels and
cognitive abilities. This is especially good for women,
as studies show hormone regulation and other
changes in the body can reduce or eliminate a lot of
conditions specific to women. These benefits are
numerous and scientific research supports a lot of
promising results:
1. Weight loss occurs as the body breaks down
stored fats and glucose for fuel during fasting. As
there is no food taken during a fast, there are less
calories to burn.
2. Insulin regulation: during fast, insulin will
decrease, and cells will release glucose stored in
the body to use as energy. This has the benefit of
keeping blood sugar and glucose levels relatively
low. As a result, intermittent fasting can prevent
type 2 diabetes.
3. There are some indications that fasting is good for
heart health
4. Cancer prevention: this is due to the lower insulin,
the body using its own stores and materials for
fuel, and better health overall.
5. During perimenopause, there have been reports
of less hot flashes, mood changes and overall
improvement in symptoms due to intermittent
fasting.
Other benefits of intermittent fasting, including
autophagy and hormone regulation, are covered
throughout this book in more depth.

Chapter 3:
Autophagy: What is it, How Does it Work
and Impact your Health and Body?
Autophagy is a fascinating effect that occurs during
long periods of fasting. In recent years, scientific
studies have found some interesting results
associated with autophagy. This is a process that
occurs when the body uses all of its fuel and searches
for cellular material to rebuild and repair. The
definition of autophagy is self-cleaning or self-
consuming, where “auto” means self and “phagy”
means eat. It’s a form of self-eating that occurs
during a natural process when the body cleans out
damaged cells in order to regenerate new, more
efficient cells. As we age, our cellular regeneration
process slows down. During autophagy, these fewer
cells become increasingly more efficient and
“cleaner”, which results in an anti-aging effect.
How does autophagy occur? This process usually
starts after a 24-hour fast, after your body has used
up all the fuel needed to rejuvenate and rebuild cells.
This may vary for different people, depending on the
carbohydrate levels of your diet before the fast and
exercise routine. Once your body reaches this point,
autophagy begins to occur. This process is
evolutionary and adapting in nature, where your body
will first select damaged cells, tissues, toxins and
similar materials to break down first. These items are
then recycled and rebuilt into new, stronger cells in
their place. The new cells are more efficient and

“younger”, which is where the anti-aging beneﬁt
takes eﬀect. Healthier, younger cells build better
tissues for your body’s organs, improving function
and overall appearance as a result.

The Amazing Health Benefits of Autophagy
Stronger and more efficient cellular rejuvenation
during the autophagy process creates a lot of health
benefits and improvements in your body:
1. The removal of toxins from cells, breaking down
damaged cells and reusing or recycling them has
the effect of preventing Alzheimer’s and
Parkinson’s disease, which are attributed to toxic
protein build up in cells. Breaking these proteins
down is key to prevention.
2. Another benefit of breaking down damaged cells
may prevent and even treat some forms of
cancer. Studies are ongoing, though theoretically,
maintaining healthy, strong cells can play a major
role in decreasing the chance of cancer. During
autophagy, the damaged or defective cells are
the first materials to be broken down, eliminating
the chances they will grow and multiply. In effect,
cancerous cells are basically removed and
destroyed through autophagy.
3. It’s the ultimate detox and cleansing method.
Many diets promise results of detoxing the body
through juice fasts and special diets. Autophagy
does this at a cellular level, which is far more
effective in achieving results.
4. Autophagy slows down the aging process. By
rejuvenating cells on a more efficient and
frequent basis through regular fasting cycles, your
skin will become clearer, your brain more focused
and body more youthful.
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How Can Autophagy Work for You?
Fasting for at least a 24-hour period will take you to
the starting line of the autophagy process. For some
people, it may take longer, from 24-48 hours or more.
The longer you fast, the closer you move towards
autophagy. The following factors can shorten the time
or increase your shift to this state sooner:
Dry Fasting:
Abstaining from all liquids, as well as foods, can bring
about the eﬀects of autophagy sooner, as your body
will need to search for sources of water when there is
no drinking at all. During a regular 24-hour fast, for
example, water and a limited amount of liquids can
be consumed. While this does not break the fast, it
does provide a small amount of fuel, and the body
doesn’t have to search internally.
Long-term fasting:
Planning for a multiple day fast will shift your body
into autophagy. To increase the beneﬁts of this
process and help it develop quickly, limit the amount
of liquid, and use only water. Exercise, even in
moderation, during a longer fast will speed up this
process as well. Once your body goes into ketosis, or
fat burning mode, autophagy is going to happen.
Keeping active during this phase will maintain this
level of rejuvenation for the duration of the fast.
Whenever you feel hungry, sip small amounts of
water to remain hydrated. This is especially
important during workouts.

Ketogenic and low carb eating:
Significantly reducing carbs in your diet alone will not
automatically start the autophagy process alone,
though in tandem with intermittent fasting, this will
occur must sooner during the fasting window. If you
dry fast, even during shorter time periods, you'll
notice a significant different within a short period of
time.
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When Does Autophagy Typically Begin?
There are ongoing studies to determine the best time
to reach autophagy. This is typically done through
fasting, and while results vary from one individual to
the next, and other factors (dry fasting, overall diet
and carbohydrates), there is generally a “peak” time
when insulin levels drop, and the body falls into the
prime state for autophagy. The graph below indicates
the approximate change in insulin during a fast. As
the fasting begins, insulin drops, with the most
significant change occurring between 18 and 24
hours. While the insulin continues to decline after 24
hours, it’s no longer as sharp, as it begins to plateau
around 60 hours. Following 60 hours, insulin begins to
increase, as your body searches for stored glucose to
break down for energy. Over a three-day period, the
best time to reach maximum potential is between 18
and 24 hours.
Once you reach your goal weight and maintain a
healthy lifestyle, your fasting journey may focus on
autophagy. Whereas longer fasts are beneficial for
weight loss and detoxification, fasting over 24 hours
is typically not required to reap the benefits of
autophagy, though can continue until 30 or 48 hours
just to cover a longer period for more benefits
overall.

The chart illustrates the ﬂow of insulin changes
during fasting hours. This is a general guide and
ﬁgures are approximate, though it serves as a guide
to determine when to gain the most out of fasting to
achieve the most out of autophagy.
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Chapter 4:
Hormonal Regulation and how its
Impacted by Intermittent Fasting
Hormonal regulation is a significant benefit of
intermittent fasting. Women, in particular benefit
from the effects of fasting, especially when it involves
stabilizing certain hormones while increasing or
decreasing other hormones. There are several ways
in which intermittent can regulate hormone
production. One of the most significant advantages of
fasting is the reversal of insulin resistance. When the
body sugar levels rise consistently, this increases
glucose, and creates a resistance to insulin. Periods
of fasting, both short and long term, help the body
regain the normal, healthy level of sensitivity towards
insulin. This has the effect of regulating insulin, which
is a hormone, and helps prevent to onset of type 2
diabetes. Growth hormones are important for helping
the body burn fat and build muscle. During periods of
intermittent fasting, growth hormones increase
significantly, which helps accelerate weight loss and
build muscle mass.

How Intermittent Fasting Affects Women Differently
Than Men
Women of all ages benefit from intermittent fasting,
from early 20s, through perimenopause, menopause
and into senior years. There are emerging studies
and results that show a different impact on women
and men, when it comes to the impact of intermittent
fasting. One of the major reasons for this difference is
how women’s bodies are more adapted to storing fat,
which is significantly changed once weight loss
begins during fasting. Low to zero calorie intake
during a fast can cause side effects in some women,
such as cramps and changes in menstruation. This
can occur with prolonged fasting, though most side
effects or discomfort associated with cessation of
food is temporary, for both men and women.
The advantages of intermittent fasting for women are
significant, and are often directly connected to
hormones and their production:
1. Lower insulin levels in women keep blood sugar
low on a consistent basis. This occurs after only a
few weeks of regular intermittent fasting. This
seems to remain consistent in the long term, with
overall changes in insulin at normal levels.
2. Inflammation is reduced, and specifically
inflammation and weight gain associated with
chronic conditions showed significant
improvement over time. As chronic inflammation
can cause weight gain, this also results in weight
maintenance, in addition to weight loss.
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3. Depression affects a lot of people, which can
trigger other habits, such as overeating and not
getting regular exercise. One study noted that
after eight weeks of intermittent fasting, there
was a noticeable decline in depression. This
affects a lot of women during different stages of
life: post-partum, perimenopause, and during
menstrual cycles. While it is not advised to
practice intermittent fasting during pregnancy or
while breastfeeding, eating healthy, nutritious
meals is a good way to get everything you need,
until you are ready to start a fasting method.
4. Women more than men, lose bone mass as they
age. Preserving muscle mass is of utmost
importance at all stages in life, though more so in
advanced age. Restricting calories through
fasting, rather than calorie restricted diets that do
not include fasts in the plan, show a better
retention of muscle mass. This helps the body
break down fat and aids in weight loss.
While all fasting methods are beneficial for women,
some studies indicate that regular use of certain
fasting programs are ideal:
24-hour fasting, done twice each week
16:8 and 18:6 fasting methods
5:2 fasting
Generally, intermittent fasting is an excellent weight
and health management tool for women. There are

some circumstances in life and for health reasons,
when women should avoid fasting:
1. Eating disorders. Intermittent fasting or any
fasting method should be avoided if there was a
previous eating disorder.
2. Diabetes. There are other ways to lose weight,
though low carb and keto diets, that can help
treat insulin levels. While intermittent fasting
reduces insulin production and this helps prevent
the onset of type 2 diabetes, it’s not necessarily
beneficial if you already have type 1 or 2
diabetes, where insulin needs to be better
regulated. If you think intermittent fasting may
still be an option for you, and you are currently
managing type 2 diabetes with diet, check with
your doctor first.
3. Pregnant and breastfeeding women should avoid
all forms of fasting. During both stages, eating
plenty of nutritionally balanced meals is most
important. Breastfeeding alone takes up to 500
calories from a woman’s body daily, especially
during exclusive breastfeeding during the first six
months post-partem. This process alone can help
with weight loss.
4. Fertility and irregular periods. Intermittent fasting
may not be the best option if you experience
issues with fertility and irregular menstrual cycles.
In this case, ketogenic diets appear to help
fertility for some women. Fasting may become an

option later in life when fertility is no longer an
issue. Check with a medical professional to make
sure you haven’t any other conditions that could
be impacted by fasting.
Generally, intermittent fasting is a safe way to lose
weight and maintain a healthy lifestyle for women
that can be used for both short-term goals and over
months or years for weight maintenance.

Chapter 5:
The Benefits of Exercise
Exercise is beneficial for all lifestyles and diets.
Intermittent fasting is enhanced significantly when
combined with regular exercise and activities. While
the benefits of fasting are noticeable with minimal
exercise, the impact of the results are accelerated
when activity increases. Keeping in fit shape is one of
the most common reasons for working out often, and
it will boost the efforts of fasting to burn fat more
efficiently with leaner results earlier than expected.
Just like fasting, exercise routines can be customized
to fit a busy schedule or work week. Being active can
take place within a fasting window, which is often the
case during longer fasts. The types of exercise can
vary too, along with how comfortable you feel during
the fasting cycles. For example, if you fast twice for
two 24-hour windows, you may stick with low-impact
movement, such as walking or yoga for the day-long
fasts and increase to a more vigorous workout style
outside of fasting. There are a variety of options that
greatly improve the results of intermittent fasting in
general:
Yoga and Pilates
During a fasting window, both yoga and Pilates offer
an excellent mind and body exercise without high
impact cardio. If you are new to yoga, try a beginner
class to get used to the movements and poses. Ask
your instructor for modified versions of certain poses
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if they are difficult to achieve. Yoga at all levels is a
great way to maintain flexibility and strength. Other
positive effects include reduction in stress, anxiety
and lower blood pressure.
Cardiovascular Exercise
Cardio is excellent for your heart health, lowering
cholesterol and keeping in fit shape. It’s a great way
to burn fat and increase your level of endurance,
especially if you enjoy running, jogging, swimming
and/or cycling. Depending on the duration and pace
of the cardio you enjoy, you can exercise during a
fast or while inside the eating window. High impact
workouts will accelerate the effects of intermittent
fasting for weight loss and building muscle mass.
Weight training and lifting
While fat stores are used during fasting, once other
fuel sources are gone, weight training is a good
option. Weight training has shown promising results
in weight loss, improved muscle mass and toning.
Many women avoid lifting altogether, with concerns
of “bulking up" or gaining extra weight, when the
complete opposite is the result. In fact, weights alone
can help women lose weight and tone muscle at the
same time. Training within a fasting window can
increase the results, as muscle mass is preserved
more during a fast.
Low impact exercise
Walking and light stretching are examples of low
impact exercise, which is beneficial for everyone,

regardless of ability. The best way to make low
impact activities work for you is to keep it consistent
and regular. Take regular walks at least once a day.
Light aerobic exercise at the gym or local community
centre is a good alternative to walking. Stretching is
equally important to encourage better mobility,
strength, transporting oxygen to your blood and
improving flexibility. As we age, flexibility and
movement become more challenging, especially with
chronic conditions such as arthritis, fibromyalgia, and
inflammation.
Exercising during the fasting window has the added
benefit of encouraging autophagy sooner, as you will
burn your fuel sources at a much faster rate during
this phase of the diet.
Challenge

Combining and Planning Exercise with Intermittent
Fasting
Just as combining intermittent fasting with healthy
eating, including low carb foods, is very beneficial for
weight loss and good health, incorporating exercise
into the schedule is the next step for ultimate results.
Exercise routines do not need to be excessive or
repetitive; they can be adjusted to reflect your
comfort level for when you choose to be active
(within the fasting or eating window) and the
intensity of the workout (high, moderate or low
impact). To begin planning your overall routine,
consider these steps:
1. Choose an intermittent fasting diet. Try this
method for a few days or weeks, to determine if it
works for you. If 16:8 feels effortless, increase to
18:6, 20:4 or 24-hours for twice per week.
Continue for a longer period, another one to two
weeks. If you are already exercising and eating a
specific diet, continue as usual. Remember, there
is no right or wrong fasting method for anyone,
and if one method becomes too difficult or
doesn’t yield the results you are looking for, you
can switch, stop and restart at any time.
2. Modify your diet or leave as is. Intermittent
fasting isn’t restrictive, though for best results,
limit the amount of processed foods and artificial
additives. Choose fresh or frozen meats, fruits,
vegetables where possible. If your goal is to
reduce carbohydrates, implement these changes
in between fasting windows. If 5:2 or alternate

day fasting is your preferred method, incorporate
low calorie meals for the two days of fasting each
week. One of the greatest advantages of
intermittent fasting is not having to count calories
or carbohydrates within the eating window. The
rotating of eating and fasting will regulate this for
you, which means if you are content with your
diet, then leave as is and incorporate into a
fasting plan of your choice.
3. Plan your exercise schedule. If you have a routine,
adjust to make it work best between your fasting
and eating windows.
The following charts and schedules combine the
elements of intermittent fasting, low carb eating and
exercise into manageable and flexible plans, that can
be adjusted to fit your lifestyle. The charts are
categorized by types of fasting, which sets the
foundation for your schedule. Once you decide on
your fasting plan, the eating and fasting windows, the
next step is to plan your meals within the eating
window. Exercise routines can occur within any
timeframe, provided they work well for you...
The following table is an example of how to plan your
combination of intermittent fasting, eating plan and
exercise schedule. For further references, check the
appendix for a schedule that best fits with your
combination of fasting, eating and exercise. The
12:12 fast is a beginner method that helps prepare
your body for expanding the fasting window over
time. Since it closely resembles a regular eating
Challenge

schedule that can be easily modiﬁed, it is not
included in the appendix.

Intermittent Fasting Schedule Plan (Example):
16:8 Fasting and Meal Plan: Day 1
Day 1
of 16:8
Fast:
Time Fasting/eating Exercise(s)
Monday
12
am
Fasting (sleeping)
2
am
Fasting (sleeping)
4
am
Fasting (sleeping)
6
am
Breakfast:
Poached eggs
with toast and
spinach
Jog for 30-60
minutes
8
am
Work
10
am
Mid-day break
Snack: apple and
slice of cheese

12
pm
Lunch:
Baked salmon
with arugula and
mashed avocado
2
pm
Fasting
4
pm
Fasting
6
pm
Fasting Gym: weight
training, cardio and
yoga class (2 hours)
8
pm
Fasting
10
pm
Fasting (sleeping)
12
am
Fasting (sleeping)

For the ﬁrst day of the intermittent fast, there is a
workout routine scheduled during both the fasting
and the eating window. This can be changed to limit
workouts to one each day, depending on which
window is preferred (eating or fasting). The remaining
week for the 16:8 and other fasting plans can be
referenced in the appendix.

Chapter 6:
Tips, Tricks to Start and Common Mistakes
to Avoid
Intermittent fasting is an easy diet to follow, though
can be challenging in some stages or plans for some.
There are some simple tips and ideas to avoid
making (and repeating) common mistakes:
1. Download an app. There are a growing number of
phone apps available for free or for a minimal
cost, that can track your fasting and eating
windows. The IF or intermittent fasting apps oﬀer
a simple way to schedule your fasting window,
sometimes with a “countdown” feature, so that
you are aware of the time remaining for eating
and fasting windows. Over a period of weeks and
months, fasting schedules are saved in a
calendar, so that you can review your progress
and the number of fasting hours per week. This is
a great tool to determine whether to increase or
adjust your overall plan.
2. Plan ahead. If you plan on starting a longer fast,
for 24 hours or longer, remember that this is a
full-day fast and requires preparation to increase
your chances of success. If you begin a long fast
early in the morning, enjoy a full, nutritious
breakfast before the fasting window begins. This
will give you enough to feel satisﬁed. A busy day
at work, a day full of activities will keep you
engaged and occupied, so that the sensation of
hunger can be managed.
Challenge

3. Be realistic. Everyone makes mistakes, and this is
not the exception. If you are overwhelmed by
different factors in life, or find the circumstances
making adherence to the fasting plan difficult at
times, break the fast and start again. There are
always good reasons for ending a fast, especially
if you become ill, overworked, stressed or just
need to break the fast and begin again. There is
no all-or-nothing with intermittent fasting, as it
can stop and start again anytime.
4. Focus on your goals. Weight loss, improved
health, better mental function and cognitive
abilities are among many benefits of intermittent
fasting. When you feel discouraged or tempted to
quit, focus first on the short-term goals. The
challenging adjustment to fasting, especially for
longer periods of time, is a temporary condition
for a long-term result.
5. Keep it consistent. Keep track of your progress
and maintain a similar schedule from week to
week. This can be adjusted over time with
changes to your lifestyle, though maintaining a
routine is the best way for your body and mind to
adapt to the diet.
6. Make sure you are ready. If you have any medical
conditions, concerns or need more time to
prepare, do this before you start intermittent
fasting. Review your weekly plans, upcoming

events and meal plans. Preparation is ideal to
ensure better results and more success.
Challenge

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