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diorlx · 9 months

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HOURLY BENEFITS OF FASTING

dc: source pinterest

4-8 hrs

• Blood sugars fall

• All food has left the stomach

• Insulin is no longer produced

12 hrs

• Food consumed has been burned

• Digestive system goes to sleep

• Body begins healing process

• HGH begins to increase

• Glucagon is released to balance blood sugars

14 hrs

• Body has converted to using stored fat as energy

• HGH starts to increase dramatically

16 hrs

• Body is ramping up fat burning

18 hrs

• HGH starts to skyrocket

24 hrs

• Autophagy begins

• Drains all glycogen stores

•Ketones are released into the blood stream

36 hrs

• Autophagy increases by 300%

48 hrs

• Autophagy increases 30% more

• Immune system reset, and regeneration starts

• Increased reduction in inflammatory response

72 hrs

• Autophagy maxes out

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prettieinpink · 7 months

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Question about Cycle Syncing. Do you know where i can find, like a masterlist of food that fits into the steps of the cycle? I always see the same food but how abt the rest? Would be nice to know for example for meal building.

MASTERLIST: NUTRITION CYCLE SYNCING

This post is a masterlist of everything that is recommended you eat while cycle syncing. if you don’t know what that is, read this beginner guide.

This post is a researched post, because I actually couldn’t find a proper masterlist. So, I researched what kinds of nutrients you need during your 4 phases, but I am NO DOCTOR. Just a little disclaimer!

MENSTRUAL/FOLLICULAR PHASE - high iron, vitamin C foods

VEGETABLES

Spinach

Silver beet

Broccoli

String beans

Peas

Sweet potatoes

Beet greens

Dandelion greens

Collards

Chard

Chilli peppers

Sweet yellow peppers

Parsley

Brussel sprouts

FRUITS

Oranges

Guavas

Black currants

Cantaloupe

Kiwis

Lemons

Lychees

Papayas

Strawberries

Oranges

Watermelon

Figs

Prunes

PROTEINS

Beef

Lamb

Liverwurst

Pork

Veal

Dried beef

Eggs

Shrimp

Clams

Tuna

Sardines

CARBS/OTHER

Whole wheat bread

Enriched pasta

Rye bread

Enriched rice

Tofu

Beans

Lentils

OVULATORY PHASE – complex carbs, lean proteins, anti-inflammatory, vitamin B6, folate/choline

VEGETABLES

Carrots

Spinach

Sweet potato

Red potato

Green peas

Chickpeas

Butternut squash

Asparagus

Turnip greens

Romaine lettuce

Beets

Sweet corn

Mushrooms

Pumpkin

Parsnip

Cauliflower

FRUITS

Bananas

Avocado

Mango

Blueberries

Apple

Peaches

Tangerine

Pink grapefruit

lemons

PROTEINS

Egg whites

Strained yoghurt

Skinless white meat poultry

Plain greek yoghurt

Low fat cottage cheese

Tofu

Lean beef

Powdered peanut butter

Beef liver

Pork loin

Bison

Organ meat

CARBS/OTHER

Lentils

Kidney beans

Green peas

Walnuts

Flaxseeds

Cashews

Almonds

Pistachios

LUTEAL PHASE – High fibre, vitamin B12, magnesium

VEGETABLES

Spinach

Swiss chard

Collard greens

Green peas

Sweet corn

Cabbage

Arugula

Bok choy

Celery

Lettuce

FRUITS

Pears

Strawberries

Avocado

Apples

Raspberries

Blackberries

Blueberries

Bananas

PROTEINS

Animal liver

Animal kidney

Clams

Swiss cheese

Turkey

Crabs

Ham

CARBS/OTHER

Oats

Popcorn

Almonds

Fresh coconut

Sunflower seeds

Dark chocolate

Wheat

barley

#menstrual cycle #women’s cycle #cycle syncing #women’s health #health #self healing #clean girl #green juice girl #cleaneating #healthy eating #healthy girl #glow up #glow up era #nutrition #healthy diet #meal prep #meal plan #anonnie #ask

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fattofitsure · 11 months

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Meal plan for weight loss

A well-balanced meal plan for weight loss typically includes a combination of nutrient-rich foods that are low in calories. Here's a sample meal plan to help you get started:

Breakfast:

Option 1: Veggie omelet made with egg whites or egg substitute, filled with spinach, mushrooms, and bell peppers.

Option 2: Greek yogurt topped with berries and a sprinkle of nuts or seeds.

Option 3: Whole grain toast with avocado and sliced hard-boiled eggs.

Snack:

Option 1: Apple slices with a tablespoon of almond butter.

Option 2: Carrot sticks with hummus.

Option 3: A small handful of mixed nuts.

Lunch:

Option 1: Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing.

Option 2: Quinoa or brown rice bowl with roasted vegetables and a lean protein source like grilled salmon or chickpeas.

Option 3: Whole grain wrap filled with lean turkey or chicken, lettuce, tomato, and mustard.

Snack:

Option 1: Low-fat cottage cheese with sliced peaches.

Option 2: Celery sticks with peanut butter.

Option 3: Greek yogurt with a drizzle of honey and a sprinkle of granola.

Dinner:

Option 1: Baked or grilled fish (such as salmon or cod) with steamed broccoli and a side of quinoa or sweet potato.

Option 2: Stir-fried tofu or lean beef with mixed vegetables (broccoli, bell peppers, snap peas) and brown rice.

Option 3: Grilled chicken breast with roasted Brussels sprouts and a small portion of whole wheat pasta.

Snack:

Option 1: Sliced cucumbers with a low-fat yogurt dip.

Option 2: Air-popped popcorn.

Option 3: Hard-boiled eggs with cherry tomatoes.

It's important to note that individual dietary needs and preferences may vary. Adjust portion sizes according to your specific calorie requirements and consult with a healthcare professional or registered dietitian for personalized advice. Additionally, remember to stay hydrated by drinking water throughout the day and listen to your body's hunger and fullness cues.

Click here to get meal plan

#weight loss #meal ideas #meal plan #meal prep #healthy meals #low calorie meals #ed meals #tw ed diet #ed di3t #weight loss tips #lose weight at home #food for weight loss #food #recipes

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veganrecipebox · 7 months

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Try this deconstructed eggroll that's completely vegan, low-carb, and gluten free!

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jellyt0ast · 1 year

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Might stick to coffee. ☕️☕️☕️☕️

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haruharuz · 1 year

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Here’s this coming weeks meal plan. I spent $150 (for TWO people) so far and still need to get : shrimp, mochi, muffins, nuts, seaweed. Which shouldn’t be more than another $20-30 but some of it will last another week too! I can substitute the salmon for tilapia if I need :)

This helps a lot with keeping balance. You see a lot of fresh vegetables and fruits, but there’s plenty of fun items too. Next meal plan goal: add more leafy greens and try hot pot!

Here’s the meal plan list of options written out:

Breakfast:

Smoothies, cereal + fruit, pizza bagels

Lunch:

salad, burrito bowl, onigiri, burger + tatoes, leftovers

Dinner:

salmon + rice & asparagus, Onigiri bento, bibimbap, shrimp pasta, diy pizzas

If I can I’m going to take any leftover ingredients and freeze them/meal prep them for later use!

For reference:

I keep a huge thing (20 pounds) of rice in my house at almost all times.

I already had black beans and a few other ingredients on this list in my home. If you haven’t already: STOCK UP ON PANTRY STAPLES!

I already had the majority of my stuff for smoothies in my freezer. If you plan on doing smoothies, stock up on frozen fruit (it’s still just as nutritious and in some cases more) ! You can make smoothie cubes to make the process easier.

Hope this helps !

#meal plan #food #food diary #healthy eating #healthy recipes #weight loss #weight gaining #fitness #nutrition

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carrotzcake · 1 month

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reallyy determined not to use symptoms tonight. I successfully went for two brief walks without going to the liquor store so that's a success, I suppose. and having dinner now...this next few hours is the bewitching hours. fingers crossed

#personal #eating disorder #eating disorder urges #eating disorder symptoms #anorexia #bulimia #ednos #osfed #actuallyanorexia #actuallybulimia #edulting #meal plan #dinner #symptoms #anxiety

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finalgirlfitness · 4 months

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9 January 2024

Exercise Plan

Walk/Jog/Run 1.5 miles

Walk (excluding the 1.5 miles) 30 minutes

Jumping Jacks 3 sets of 5

Lunges 3 sets of 5

Squats 4 sets of 5

Step Goal: 4000

Meal Plan

Breakfast: Jocko Mölk Banana Cream Protein Shake

Lunch: (no plan because I don't know how busy I'll be at work so whatever I have time for)

Dinner: Homemade Salisbury steak, sweet corn, macaroni and cheese, and a slice of homemade apple pie

Water: 80 ounces (4 hidrate spark bottles)

Miscellaneous Goals

Schedule dentist visit after cancelling yesterday due to weather

Begin early check in for well woman exam on Thursday so I have less paperwork at the desk

Write down topics of concern for therapy appointment on Saturday

#finalgirlfitness #final girl fitness #fitness #fitspo #workout #fitblr #gym rat #health #healthy #healthy habits #healthy lifestyle #personal fitblr #mental health #fitblr diary #meal plan #food #food mention

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diorlx · 6 months

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6 types of fasting🎀

dc: dr.mindypelz on ig & pinterest

1) Intermittent fasting

A great option for beginners, where one goes 13-15 hours without food.

🎀 A longer life, a leaner body and a sharper mind. Protects organs against chronic diseases. Reduce inflammation.

2) Autophagy fasting

This type starts after 17 hours of fasting and is ideal for brain and hormonal health.

🎀Prevents disease, removes damaged proteins, fights pathogens, promotes healthy aging, balances hormones

3) Gut reset fast

A 24-hour fast may seem challenging, but it helps to reboot the gut.

🎀 Provides periods of rest for the digestive system, reducing the constant workload of digesting and absorbing nutrients

4) Fat burner fast

A 36-hour fast that forces the body to burn stored fat.

🎀 Boosts your ketone levels, weight loss.

5) Happiness fast

A 48-hour fast that helps reset dopamine receptor sites in the brain.

🎀HGH surges, inflammation falls, brain cleaning

6) Immune reset fast

A 3-day water fast, famously discovered by Dr. Valter Longo. Results in the formation of new white blood cells after 72 hours of fasting.

🎀Autophagy peak, stem cells forming, immune cells refresh, insulin sensitizing

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junkiethin · 6 months

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if this meal plan ive been put on makes me gain so that im in the 50s again i’ll go absolutely feral

#anorex14 #tw ana diary #tw ana shit #ed not sheeren #i wanna be skinnier #i need to lose this weight #meal plan

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fattofitsure · 5 months

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Easy weight loss Meal plans ideas for week

Here's a simple meal plan for a week focused on weight loss:

Day 1:

Breakfast: Greek yogurt with berries and a sprinkle of chia seeds.

Lunch: Grilled chicken salad with mixed vegetables.

Dinner: Baked salmon with steamed broccoli and quinoa.

Day 2:

Breakfast: Oatmeal with sliced bananas and a teaspoon of honey.

Lunch: Turkey and vegetable wrap with whole-grain tortilla.

Dinner: Stir-fried tofu with assorted colorful vegetables.

Day 3:

Breakfast: Smoothie with spinach, banana, and almond milk.

Lunch: Quinoa bowl with black beans, corn, and salsa.

Dinner: Grilled shrimp with asparagus and brown rice.

Day 4:

Breakfast: Whole-grain toast with avocado and poached egg.

Lunch: Lentil soup with a side of mixed green salad.

Dinner: Baked chicken breast with sweet potato wedges.

Day 5:

Breakfast: Cottage cheese with sliced peaches and a handful of almonds.

Lunch: Chickpea and vegetable stir-fry.

Dinner: Zucchini noodles with tomato sauce and lean ground turkey.

Day 6:

Breakfast: Scrambled eggs with spinach and whole-grain toast.

Lunch: Quinoa salad with mixed vegetables and feta cheese.

Dinner: Grilled cod with roasted Brussels sprouts and quinoa.

Day 7:

Breakfast: Overnight oats with almond milk, berries, and a drizzle of maple syrup.

Lunch: Turkey and vegetable kebabs with a side of hummus.

Dinner: Baked tilapia with steamed green beans and wild rice.

Click here for vegan lose weight recipes ✅✅✅

Remember to stay hydrated, control portion sizes, and incorporate healthy snacks like fruits or nuts between meals if needed. Adjust portions based on your individual needs and consult with a nutritionist or healthcare professional for personalized advice.

#weight loss #meal ideas #meal plan #meal planning #ana meal #ed meals #mealsp0 #mealspo #mealspø #weight loss meals #weight loss foods #healthy food #healthy eating #eat healthy #healthy #diet plan #best way to lose weight #how to lose weight

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weightlossregime · 9 days

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Healthy meal prep for weightloss, Meal Prep Magic for Weight Loss Wins!

#MealPrep #HealthyEating #WeightLossJourney

Ditch the decision fatigue and unhealthy choices! Meal prepping is your secret weapon for weight loss success. Here's how:

Portion Control: Prepping meals ensures you eat the right amount, preventing overeating. #GoodbyeGuesswork

Healthy Choices: Plan nutritious meals packed with protein, veggies, and whole grains to keep you fueled and satisfied. #EatClean

Saves Time: No more last-minute unhealthy decisions! Prepped meals are ready to grab and go, saving you precious time. #ConvenienceIsKey

Boosts Motivation: Seeing a week's worth of healthy meals can keep you motivated and on track with your goals. #StayOnTrack

Ready to transform your weight loss journey? #FuelYourBody #HealthyHabits #dietmeal #healthyeating #healthymeal #healthyhabits #weightloss #weithlosstips #healthyfood #healthyweightloss #healthylifestyle

Bonus Tip: Involve family or friends in your meal prepping for added fun and support! ‍‍

youtube

#fitness #healthy weight loss #weight loss tips #weight loss #summer weight loss #weight loss diet #weight loss motivation #health and wellness #healthy lifestyle #healthy food #healthy meals #meal plan #diet plan for weight loss #diet plan #meal prep #healthy eating #healthy living #Youtube

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discipline-your-body · 12 days

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Menu

Breakfast:

Overnight oats: 1/2 c oats, 1/2 c almond milk, 1/2 c greek yogurt, 1 tbs chia seeds, blueberries

Lunch:

PBJ: 2 slices ezekiel bread, 2 tbs peanut butter, 2 tbs jam

**optional snack up to 100 cals

Dinner options:

Monday: Eggs & guac sandwich: Toast with scrambled eggs and guac

Tuesday: Carrot pancakes: 1/2 c whole wheat flower, 2 eggs, 1 tbs olive oil, shredded carrot, topped with maple syrup

Wednesday: Cheesy scramble: Scrambled eggs, melted cheese, rice/quinoa, topped with hot sauce

Thursday: Sweet n sour tofu: Tofu cooked in oil, soy sauce, maple syrup, with rice.

Friday: Pasta dish: chickpea pasta with margarine, mixed with fried tofu, topped with herbs

Bunny salad: kale, cherry tomatoes, carrot, cucumber, bell peppers, ACV, optional seeds

I'm going to try to follow this menu. I'm focusing more on whole foods and protein. And I want to cut out mac n cheese and pull back more on pasta. My goal is daily exercise! I'm okay with slightly upping my calories as long as I am building muscle to counteract, although I will still pay attention to calories and limit when possible. But I think cutting back too much is slowing down my metabolism.

#weight loss #meal plan #vegetarian #personal #journal #caloric deficit

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veganrecipebox · 2 years

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How about some guacamole for those long weekend picnics and barbeques? However you're spending the weekend, some tangy creamy guac is sure to make it better.

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carrotzcake · 1 month

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wtfff why am i so hungry? it's 5:30. i actually had a snack at 4. and i ate a solid breakfast (at 8am) and was hungry again by 11 (any knowledgable RD or person in recovery, myself including, would say I should've eaten a snack.) i did not eat a snack but I did have a complete and balanced lunch at 1. and i just smoked the rest of my weed and my last cigarette and found myself just going for diet pepsi and that's all fine and good. i should just have dinner earlier like a normal person. instead i wandered to the liquor store. i'm doing my best to stave off drinking to manage my anxieties and hunger because i know that will result in further symptom use, a hangover and generally feeling shitty but oh yeah, i was already feeling shitty. it's only 5:30pm. most people are getting off of work. i "worked" from home from 8-3 today (i'm part-time). i maybe sent one email. i have no work to do, and I've asked for more work, more hours, etc. i went for three walks today, went to target, did some serious nutmeg cuddling and meal prep/eating. and there's still like at least 5 more hours until it's acceptable to actually sleep.

#personal #rant #hunger cues #recovery #anorexia #bulimia #ednos #osfed #actuallyanorexia #actuallybulimia #actuallyED #edulting #dinner #meal plan #anxiety #alcohol #actuallyalcoholic

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meticulous-tendencies · 9 months

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MVP lunch as of late

2x chicken wraps with 30g protein/25g fiber and fairlifeeee. total of 90g protein for one meal…. not too shabby

#food diary #food logging #protein #macros #high protein #fitness journey #photo diary #fitblr #gym diary #weight gain #weightlifting #bulking #fitness #food #food tracking #meal plan #meal prep

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