My Fasting Challenge

Want to know the secret to a healthier you? Swipe to discover the top benefits of intermittent fasting! 💜

From weight loss to improved insulin sensitivity, the benefits of fasting are endless. Don't just take our word for it, see for yourself! 🤩

Feeling young at heart? Keep your body and mind feeling the same with the dynamic duo of fasting and light exercise! 🧘‍♀️

It's never too late to start taking care of yourself. Give fasting and light exercise a try and see the difference it can make in your life! 💪🤩

Feeling scatterbrained? Intermittent fasting can be a powerful tool for improving mental clarity and focus. 😶‍🌫️

Studies have shown that fasting can help boost production of brain-derived neurotrophic factor (BDNF) which supports cognitive function and overall brain health. 🧠

So, next time give fasting a try and see the difference in your mental clarity and focus.

Fasting is not just for weight loss, it can be a powerful tool for managing chronic conditions such as diabetes and heart disease. ❤️

Intermittent fasting has been shown to improve insulin sensitivity, lower blood sugar levels, lower blood pressure and reduce inflammation in the body which all can help in managing these conditions. 🫶

Remember, always consult with your doctor before starting any new diet or lifestyle change. Give fasting a try and see how it can benefit your health! 🩺

Easy avocado and egg toast recipe for your healthy day! 🥑👇

Ingredients:

🟣 1 slice of whole grain bread
🟣 1/2 avocado
🟣 1 egg
🟣 salt and pepper, to taste

Instructions:

1. Toast the bread to your desired level of doneness.
2. While the bread is toasting, mash the avocado in a small bowl and season with salt and pepper.
3. Once the bread is toasted, spread the mashed avocado on top.
4. In a small frying pan, fry the egg to your desired level of doneness.
5. Place the fried egg on top of the avocado toast.

Serve and enjoy!

This breakfast is high in healthy fats, protein, and fiber, and can help to keep you feeling full and satisfied until your next eating period.

Fasting isn't always easy, and it's normal to face challenges along the way. Here are a few common challenges and how to overcome them.

Intermittent fasting is so much more than just a diet! It's a lifestyle change that has the potential to improve your overall health and well-being.

Give it a try and see how it can transform your body and mind! 🙏🏻

Find out what you need to know before trying Intermittent fasting 👀

Your body does not get better by chance; it gets better by change. 💪

Let's keep this positive energy flowing and stay motivated! We've got this! 🙌

Is fasting your New Year's resolution?

Happy New Year, everyone! ✨ It has been a fantastic year with you, and we hope to make more memories with this community 💖 And speaking of New Year, are your resolutions all set?

Sticking to your fasting plans is better with the S.M.A.R.T. method! 💯 This goal-setting technique will help you reap the results faster. It stands for:

S – Specific: Set a precise goal. How many pounds do you wish to lose?
M – Measurable: Measure your progress as you reach your goals. How many steps a day do you need to lose 10 pounds?
A – Attainable: Make sure you're not going overboard. Start small and take it from there!
R – Relevant: How will your goals improve your life? If you wish to lose 10 pounds, what will you get from it?
T – Time-bound: Set a specific timeframe to work on your goals. It could be short-term (like days or weeks) or long-term (over a few months).

Green smoothies are a great way to get your daily vitamin intake. Instead of the usual salads or soups, it adds a fun twist while doubling the health benefits! 💚 Check out this easy green smoothie recipe 👇

What you'll need:
1 1/2 cups of milk or any nut milk
2 cups spinach
1 frozen banana
1 apple, sliced into pieces
1/4 avocado

Blend the ingredients together until you get a smooth, thick consistency.
Transfer to a glass, add ice if you want, and enjoy!

With holidays just around the corner, binging is also on the table. No need to feel guilty, though – cheat days are part of every diet, so it's okay! Let's talk about how you can bounce back on your fast even after a binge day! 🥳

👉 Drink lots of water – this will help suppress your hunger!
👉 Get a good night's sleep – at least 8 to 10 hours!
👉 Drink spicy herbal tea – this will improve your digestion, especially after binge eating.
👉 Eat foods rich in fiber and protein – they will make you feel full for longer and boost your digestion.

Holidays are almost here, but binge eating is not on the RSVP list! 🙅‍♀️

Enjoying the holidays and indulging in food is okay, but you must find the perfect balance to prevent binging 🎄 Read our tips on how you can avoid this:

☃️ IT'S ALL ABOUT THE MINDSET
Refrain from guilt-tripping yourself with all the foods on the table. You're meant to enjoy them, not punish yourself!
☃️ DON'T STARVE YOURSELF
Saving calories to prepare for the big feast will only cause you to binge, so avoid starving yourself!
☃️ EAT MINDFULLY
As you take a bite, be present and savor each moment. Listen to your hunger and fullness cues all the time!
☃️ REDIRECT YOUR FOCUS
Instead of focusing on food and drinks, why not redirect your energy into socializing and making memories with your loved ones? It's what holidays are for, after all.

Have you heard of the intermittent fasting plateau? 🙀

Intermittent fasting has been all the buzz lately because of its effective weight loss benefits. But what happens when you stop losing weight during your fast, a.k.a. the IF plateau?

It's valid to feel frustrated when your weight loss stalls 😩 But before you lose all hope, here are 5 ways to break that plateau, once and for all:

✔️ Limit your calorie intake
Fasting for hours is nonsense if you eat too many calories during your eating windows. Your fast won't be enough to offset them, so limit your calories to get back on track.

✔️ Eat more fiber
Fiber helps with faster metabolism and better digestion, so if you feel like you're plateauing, eating fiber-rich foods will help!

✔️ Cut back on carbs
Refined carbs spike your blood sugar, so you feel hungry faster than usual. This will stray you from your fasting windows, so this is a no-go!

✔️ Add vegetables to every meal
Vegetables are filled with protein, fiber, and other essential vitamins and nutrients that will help you get back on your fasting journey. They also keep your body fuller for longer – so add more greens to your meal!

✔️ Get enough sleep
A lack of sleep slows down your metabolism and increases your appetite. It also causes you to bloat, which is why you feel heavier. Get at least 7 hours of quality sleep every day to keep your body healthy

Nothing beats breakfasts on the weekend! 🌤 You have more time to prepare something sweet, delicious, and filling – and more time to indulge too! Try out this Coconut Banana Pancake recipe to get you started for the day 🥞

Ingredients:
80g coconut milk, unsweetened
60g egg white
50g banana, ripe
28g oat flour
11g peanut butter
2g baking powder
0.3g stevia liquid
0.1g salt

1. Add the flour, baking powder, stevia, and a pinch of salt into a mixing bowl. Mix until all the ingredients are combined.
2. In a separate bowl, mash the banana with the fork. Mix it with the powder mix and add more milk or flour if the batter is too thick or too runny.
3. Pour coconut milk and egg white into the mixing bowl. Whisk actively. Stir the milk slowly into the flour mixture to make a smooth batter.
4. Heat a frying pan. Drop the batter into the hot pan and form circles. Cover and cook for about 2min, until bubbles start to form. Flip and cook for another 1–2min, until browned on the other side.
5. Spread the pancakes with peanut butter. Enjoy!

What does eating healthy actually mean? 🥗

EATING A BALANCED DIET
Eating healthy involves all these food groups: dairy 🥛, protein-rich foods 🍗, grains 🌾, fruits 🍎, and vegetables 🥦. Each has its own nutritional value, so it's essential to pair at least two food groups in every meal.

50/25/25 RULE
This rule provides the formula for a healthy plate. 50% should have non-starchy vegetables (like greens 🥬), 25% should have protein-rich foods (like chicken 🍗), and the last 25% should be grains (like rice 🍚).

CHOOSING HEALTHY SNACKS
Healthy snacks don't have to be boring – you can mix your favorite fruits, nuts, and seeds just the way you like them! You can put them on top of your yogurt or mix them into a smoothie. YOU DO YOU! ✨

DOES FASTING WORK FOR MENOPAUSAL WOMEN? 🤔

When a woman goes through menopause, her hormones go on a rollercoaster ride🎢 This is why they experience weight gain, mood swings, hot flashes, hair loss, and acne

Fasting can help manage these changes because it's more than just a weight loss technique! Here's how IF can help:

✔️ Reduce risks of osteoporosis and arthritis in your 50s by producing hormones in the thyroid
✔️ Boost metabolism and energy
✔️ Decrease belly fat, cholesterol, and blood pressure levels
✔️ Reduce anxiety and depression linked to menopause

We are bringing Germany to you with this healthy, gluten-free version of the classic German potato pancakes! They are crispy, delicious, and very fun to make! 🍽

INGREDIENTS 👇
2 pounds potatoes (russet, Idaho, or Yukon Gold)
1 medium yellow onion, roughly diced
2 large eggs, lightly beaten
¾ teaspoon salt
¼ teaspoon ground pepper
4 tablespoons canola oil or other neutral oil
Applesauce for serving (optional)

INSTRUCTIONS 👇

Step 1
Clean your potatoes and remove the eyes. Then, cut into wedges to fit into a food processor. Pulse them for at least 4 times until you get a fine puree.

Step 2
Put a fine-mesh strainer over a large bowl, then cover it with a clean dish towel. Fill it halfway with your pureed potatoes and set aside to drain excess liquid.

Step 3
Using your food processor again, get your onions and chop them finely.

Step 4
Drain your potatoes until you have no more liquid to squeeze out. Don't throw the liquid away - set it aside and let the potato starch settle at the bottom. Once you see it build up, drain all the liquid and leave the starch in the bowl. Scrape all the pureed potatoes from your dish towel, then mix them with onion, eggs, salt and pepper in a bowl.

Step 5
Preheat your oven to 350°F. Then, spray a large baking sheet with nonstick cooking spray.

Step 6
Heat up 2 tablespoons of oil over medium-high heat. Once it's hot, place your pancakes in the hot oil. (Make sure they each measure ¼ cup.) Flatten them gently using a spatula to make 3-inch pancakes. Cook until golden brown, for 2 to 3 minutes per side.

Step 7
Bake the potato pancakes for 10 minutes or until they are sizzling. Top with applesauce if you like, serve, and enjoy!

Intermittent fasting requires a cycle of controlled eating and fasting hours to burn fat and lose weight 🔥

But aside from weight loss, did you know that it also has other health benefits?

Nothing tastes better than a homemade meal, but cleaning so many dishes is a headache! 😭

Lucky for us, quiches are easy to whip and only require one dish! Not to mention, they are also packed with protein, vitamins, and minerals!

Check out this healthy, easy Spinach and Mushroom Quiche recipe 🥘

INGREDIENTS
2 tablespoons extra-virgin olive oil
8 ounces sliced fresh mixed wild mushrooms such as cremini, shiitake, button and/or oyster mushrooms
1½ cups thinly sliced sweet onion
1 tablespoon thinly sliced garlic
5 ounces fresh baby spinach (about 8 cups), coarsely chopped
6 large eggs
¼ cup whole milk
¼ cup half-and-half
1 tablespoon Dijon mustard
1 tablespoon fresh thyme leaves, plus more for garnish
¼ teaspoon salt
¼ teaspoon ground pepper
1 ½ cups shredded Gruyère cheese

Step 1
Preheat the oven to 375°F, and set aside a 9-inch pie pan coated with cooking spray.

Step 2
In a large nonstick skillet, heat the oil over medium-high heat and swirl to coat the pan. Cook your mushrooms, onions, and garlic until tender. Do this with your spinach as well, then turn off the heat.

Step 3
In a medium mixing bowl, combine the eggs, milk, half-and-half, mustard, thyme, salt, and pepper. Fold in the mushroom and cheese mixture. Fill the pie pan halfway with the mixture. Bake for 30 minutes or until set and golden brown. Cool for 10 minutes before slicing, then serve.

Intermittent fasting is one of the best ways to burn fat and lose weight. Aside from that, it also poses excellent health benefits, such as improved immunity, better metabolism, better brain function, and reduced risks of illnesses. 💯

But while we all want you to experience these benefits, intermittent fasting is not for everyone. Below is a list of those who should not do intermittent fasting - for safety reasons!

Bone broth is basically liquid gold for our bodies. It has high levels of minerals and nutrients that support overall health! 💯

Check out this recipe from Dr. Josh Axe – it's made of chicken bone broth that he recommends as a natural remedy for illnesses!

INGREDIENTS
4 pounds chicken necks/feet/wings
3 carrots, chopped
3 celery stalks, chopped
2 medium onions, peel on, sliced in half lengthwise and quartered
4 garlic cloves, peel on and smashed
1 teaspoon Himalayan salt
1 teaspoon whole peppercorns
3 tablespoons apple cider vinegar
2 bay leaves
3 sprigs fresh thyme
5–6 sprigs parsley
1 teaspoon oregano
18–20 cups cold water

1. In a 10-quart slow cooker, combine all of the ingredients.
2. Pour in the water.
3. Simmer for 24 to 48 hours, skimming fat as needed.
4. Remove from the heat and set aside to cool slightly. Remove the solids and strain the remaining liquid into a bowl using a colander. Allow the stock to cool to room temperature before covering and chilling.
5. Use within a week or store in the freezer for up to three months.

Our favorite thing about intermittent fasting? You can choose what works best for you! There are many types of fasting, and we covered the basics for you below 👇

Smoothies are a great way to lose weight 💪 They have lots of nutrients and vitamins that can nourish your body and keep you energized for the day!

Take a look at this easy Carrot and Mango Smoothie recipe! 🥕🥭 It creates a rich and creamy treat and is high in vitamin C, fiber, vitamin A, and antioxidants! It's perfect for breakfast or lunch.

Ingredients:
1 scoop vanilla protein powder
½ cup chopped carrot
½ cup mango (fresh or frozen)
1 cup of water
Blend well until you get a smooth, creamy consistency. Transfer to a bowl or glass, add some toppings if you like, then enjoy!

That feeling when your fasting period is over, and you can finally eat! 😋 It is undoubtedly one of the greatest moments during a fast. But just because you can eat again doesn't mean you can just grab the first food you see in your pantry.

Here are the best foods to break your fast 👇

✔️ BONE BROTH - it is full of energizing electrolytes that can restore your body after fasting!

✔️ APPLE CIDER VINEGAR - diluting apple cider vinegar in water can awaken your digestive tract, especially after being dormant during fasting hours.

✔️ SPINACH/KALE - these are packed with fiber, minerals, and vitamins that can improve digestion and maintain blood sugar.

✔️ FISH 🐟 - it contains protein & fiber to help your body recover from a fast.

✔️ CHIA SEEDS - has high levels of fiber and healthy fats that helps replenish your fat stores after a long fast.

Having a few drinks for fun is okay, but too much of it can negatively impact your health. 🤒 Aside from chronic heart, liver, and brain diseases, it also makes you gain weight. 👎

In fact, recent studies show that too much drinking increases weight gain by 41%. 😲 And if you need a sign to cut down on alcohol, this is it!

If you want to lose weight, make sure you don’t drink alcohol at least 3–4 hours before going to bed – drink water instead! 💯

Intermittent fasting is a proven way to lose weight and burn body fat. 🔥 But sometimes, you won't get the results you want. 😥

And that is totally okay! The results of fasting vary per person. In fact, this only means you need to look at it from another angle. Here's how you can make IF work for you 👇

👉 GET MORE SLEEP.
Your body needs enough rest to function well. Also, poor sleep quality slows down your metabolism and leads to weight gain! 😬
👉 CHOOSE THE RIGHT FASTING TYPE.
What makes IF great is its flexibility. Adjust to your lifestyle and see what works best!
👉 ADD MORE NUTRITION TO YOUR DIET.
A nutritious diet includes fruits, vegetables, healthy fats, and protein. When creating your intermittent fasting meal plan, make sure to incorporate all food groups and consume enough calories. 🍽
👉 DON'T PRESSURE YOURSELF.
Go at your own pace – this is your journey we are talking about, no one else's!
👉 DO IT WITH DOFASTING.
The DoFasting app gives you a helping hand in terms of meal prep, fasting reminders, and calorie tracking!

DO MEDICATIONS AFFECT FASTING? 💊

Intermittent fasting involves restricting your eating windows to supercharge weight loss. ⚡️ But when you are under medication, there are some things to take note of.

While some medications are safe during fasting (such as water-soluble vitamins, thyroid medications, digoxin, and l-tyrosine), you may experience worsened side effects. This may include:

👉🏻 Nausea
👉🏻 Stomach pains
👉🏻 Digestive issues

Also worth noting is that some types of meds can break your fast. Yikes! 😵 These are:

👉🏻 Protein powders
👉🏻 Gummy multivitamins
👉🏻 BCAA supplements

Admit it: we all look forward to cheat days! 🙈 After all, who can turn down a day when you can eat your favorite snacks without judgment? 😋

But ironically, the guilt starts creeping in, and you feel the urge to weigh yourself. DON'T DO THIS! 🙅‍♀️

You will most likely see a rise in your numbers and get disappointed. The thing is, your body holds some water weight after a cheat day, which adds those extra pounds. 🤷

This does not necessarily mean you gained fat – just wait a few days before weighing yourself again! 👌🏻

For first-time fasters, knowing how sleep works during your fasting window is essential. Many people often get confused if it counts as fasting, and the answer is: YES. 👏

Since your body is not consuming any calories as it snoozes, you are technically in fasting mode. ⚡️ Your fasting windows continues as usual! In fact, timing your fasting during your bedtime is a genius strategy! ⏱

Here's how sleep benefits you during an intermittent fast:

💤 Boosts energy levels
💤 Increases appetite control
💤 Improves insulin resistance
💤 Enhances the human growth hormone

However, you still need to fast during your waking hours to reap the benefits. 💯

Have you tried couple fasting?

It may sound weird, but that may be one of the best things about being in a relationship – doing things together! 💑 It is better when you have someone to share the ups and downs of fasting with. 🥰

Share your couple fasting stories with us below! 👇

It's normal to feel a little unmotivated during your fast. That's why it takes a lot of work and effort! 👌

If you find yourself losing the drive to push through your fast, here are some helpful tips! 📝

👉 Set realistic goals.
👉 Do not restrict ALL foods. Eat in moderation, always!
👉 Go at your own pace. Stop comparing your results with others!
👉 Start a reward system whenever you reach a milestone on your fasting journey!
👉 Move your body and exercise!

Homemade food is way better, and if you are not convinced yet, here's why:

🍳 YOU KNOW WHAT'S ON YOUR PLATE.
Since you prepare it at home, you know what goes into each serving. 🍽 It helps you track your sugar consumption and eat fewer processed foods. This means you eat healthier, even if you don't feel like it! 💯

🍳 IT SAVES YOU A LOT OF MONEY.
Cooking at home is way cheaper than takeouts, restaurants, or bars. Besides, there's really no guarantee that those were made fresh. 🤷 Investing in good-quality ingredients is healthier and trains you to be your very own chef! 👩‍🍳

Want to know what sets MFC apart from the rest? 🧐

Well, because we are your BUDDIES in your fasting journey! 🤝 We will not boss you around like a supervisor would. Instead, we will encourage and guide you to enjoy and make the best out of your fast! 🥰

Is there anything better than finding a companion like that?

There are many types of intermittent fasting and different windows as well. That's the beauty of fasting: you choose what works for you and not the other way around. 💯

But wait, have you heard of the Monk Fast? 🤔

The Monk Fast, AKA the 36-Hour Fast, involves 36 hours of fasting. That's pretty extreme! 🙀

You cannot eat food, only water and calorie-free drinks such as unsweetened coffee and tea. ☕️🍵

Like other types of fasting, it also poses the same benefits, such as:
👉🏻 Improved metabolism
👉🏻 Weight loss
👉🏻 Better overall health

Check out our blog for more information: https://dofasting.com/blog/36-hour-fast/

With so many myths surrounding intermittent fasting, the fine line between it and starving got blurry. 👎 Today, we bring that back.

So, what is the difference between fasting and starving?
👉 FASTING means setting eating & fasting windows while still ensuring your body gets nourishment.
👉 STARVING means ditching meals and having a severe calorie and energy deficiency due to insufficient nourishment.

Besides, fasting has tons of health benefits. Starving, on the other hand, only jeopardizes your body. 🙅‍♀️