Tips for adhering to meal plans

 

Two tips for meal timing and success with following your meal plan:

1) Make a meal plan! Use the 1st Phorm App to make your plan. Write it down in a notebook with calorie and macro totals. Message me in the App and share it with me.

2) Master fasting between meals.To stay healthy while fasting, it’s best to keep fast periods short, avoid intensive exercise, and stay hydrated.

Eating enough protein and keeping a balanced diet when you’re not fasting can also maintain overall health and ensure successful fasts.

Eat whole foods and minimize junk. You know what is junk in your life. Don't keep it around 💯 👌 

The reason it's important to write meal plans in a notebook is because you will have seasons in your life when you won't be able to log food. This gives you a clue on how to control calories and balance macros. 

There is no wrong or right way to fast between meals. Don't get caught up into thinking there is a magic formula. What matters is how many calories, protein, and nutrients in each 24 hour block over time. 

Every day doesn't have to be the same timing, but it can be if it works for you.

There will be days it didn't work. Think about why it failed and readjust. It could be too deep a deficit, too long a fasting period, not enough protein or nutrients, or too many days over time.

You need some days at TDEE to give you what your body needs. Remember that deficit calories are less than what your body needs and is corrective action. You very likely might need supplements to sustain a deficit because you might not be getting everything you need.

Even at TDEE you are fasting between meals. We all fast when we sleep! Fasting is merely the time you do other things rather than eat! Go do those things!

Stay hydrated!

Keep busy when fasting, but it doesn't need to be intense physical activity. 

Keep fighting the good fight 💪🏻 

Roberta 

Never Settle 
Never Give Up 
Live Your Dream