Intermittent Fasting Diet (16:8)

nata.romero.a@gmail.com

Monday
Before we start.
Congratulations, it’s your first day of fasting. Hope you’re as excited as we are! We’ve designed and selected your fasting plan based on your
answers and our experience in fasting. We believe it will work the best for you, but it could still be challenging. Remember, whenever it becomes too
difficult, don’t push yourself over the limit.

At the end of the day, it’s not a tragedy to grab a low-calorie snack before your eating window opens. If you can’t fast for 16 hours at first, start with
13 or 14 hours today, then add one hour each day until you reach your target. We do not recommend fasting for more than 16 hours in the beginning
of the program.

6 AM - Wake up.
8 AM Rise and shine! It’s a beautiful day to take a big step forward toward your health goals.

Preparation is key.
Don’t forget to hydrate, fill your bottle with water, pack or prepare your meals and snacks. If it’s possible, take a short walk or do stretching
exercises for 10-15 minutes to invigorate your body.

10 AM - Eating window.
2 PM Hope you feel motivated and aren’t going to eat everything. We would strongly suggest to eat one or two moderate size meals over this period.

2 PM - Nike: Just do it. DoFasting: Just eat it.

6 PM It’s the perfect time for your second meal. You could have a healthy snack between your first and second meal. We suggest that you eat your
largest meal of the day during this period.

6 PM - Fasting time!
8 PM At this point of the day, you can enjoy a cup of tea. Do not use sugar. Drink at least 1 liter of water.

8 - 10 Preparation time.
PM For most people trying to lose weight, preparing meals in advance is an effective tactic. Don't forget to drink at least half a liter of water during this
period. A short walk will increase your energy level.

10 - 12 Go to bed.
PM It’s very important to make sure that you sleep enough. Your goal should be to sleep for at least seven hours.

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 Intermittent Fasting Diet (16:8)
nata.romero.a@gmail.com

Tuesday
6 AM - Ready for Day 2?
8 AM Water is always a great idea. Drink two cups of water.

10 AM - Mmm, food!
2 PM We believe that raisin cookies that look like chocolate chip cookies are the reason we have trust issues. Eat a moderately sized healthy meal during
this period!

2 PM - Our favorite time of the day.

6 PM We suggest that you eat your largest meal of the day during this period.

6 PM - No more food... for now!

8 PM As your fasting period begins, drink at least four cups of the water over this period.

8 - 10 Finish strong and let tomorrow be an another awesome day. Use this time to reflect.
PM Summarize the day and plan tomorrow. How was it? How did you feel? A honest answer is needed. Take a photo of yourself—you will be very
happy with the results after a month or so.

10 - 12 Go to bed.
PM It’s very important to make sure that you sleep enough. Again, at least seven hours is a modest but crucial goal..

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 Intermittent Fasting Diet (16:8)
nata.romero.a@gmail.com

Wednesday
6 AM - Wake up.
8 AM Morning, beautiful! Today is going to be a great day. Don’t forget that water is your best friend!

10 AM - What was that sound?

2 PM Is that your stomach or a train hitting the brakes? Eat something. Please.

2 PM - Eat something.
6 PM If you have no idea what to eat today, chicken is always a good idea.

6 PM - Eating window is over.

8 PM It’s time to sit back, relax and enjoy a glass of water. The more, the better.

8 - 10 Finish strong and let tomorrow be an another awesome day.

PM This is the perfect time for yourself. Drink water and think about all the amazing things that happened today!

10 - 12 Go to bed.
PM It’s very important to make sure that you sleep enough. Try to sleep for at least 7 hours.

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 Intermittent Fasting Diet (16:8)
nata.romero.a@gmail.com

Thursday
6 AM - Wake up.
8 AM Good morning! It’s another beautiful day. How are you feeling?

Food.
It’s my favorite “F” word! It’s the perfect time to drink a glass of water and eat some healthy food, again.

10 AM - Hey, this is your stomach calling.

2 PM Aren’t you forgetting something?

2 PM - Prepare for the better.

6 PM Don’t forget to rehydrate yourself, fill up your water bottle, and pack or prepare your meals and snacks.

6 PM - Fasting time.
8 PM If you were going to the fridge to eat something, please don’t. We wish you only the best.

8 - 10 Fasting time.
PM If you were going to the fridge to eat something, please don’t. We wish you only the best.

10 - 12 Buenos nachos.
PM What will you eat tomorrow? Hope it’s not nachos!

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 Intermittent Fasting Diet (16:8)
nata.romero.a@gmail.com

Friday
6 AM - Wake up.
8 AM It’s Friday! Don’t forget to smile and drink water today.

10 AM - Food is as important as oxygen.

2 PM Don’t forget to eat! And breathe, too!

2 PM - Enjoy your meal.

6 PM Yes, it’s that time of the day when you should eat some healthy food.

6 PM - Stop. Eating. Now

8 PM Well, it’s for the better. But water will keep you refreshed!

10 PM - ... Festive mode: ON.

Most of the people are less concerned about their calories and diets when it’s Friday evening or the weekend. Unfortunately, alcoholic drinks are
high in calories, especially common beverages such as beer and cocktails.

Helpful suggestions »

Before you go to bed.

If you were drinking alcohol today, don’t forget to drink a couple of glasses of water before you go to bed. You will thank yourself in the morning.

Go to bed.
It’s very important to make sure that you sleep enough hours. Try to sleep for at least 7 hours.

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 Intermittent Fasting Diet (16:8)
nata.romero.a@gmail.com

Saturday
6 AM - Wake up.
8 AM We know it’s Saturday, but staying in rhythm is very important. You can wake up later than usual, but just make sure you don’t miss or skip your
eating window.

10 AM - Let's eat.
2 PM You are not you when you are hungry. It’s true, just don’t eat a Snickers now.

2 PM - Fooood!
6 PM Ask not what you can do for your country—ask what's for lunch.

6 PM - Fasting time, again

8 PM If you feel any cravings, try to drink more water, tea or coffee. At the same time, you can read a book, play a game or just spend some time talking
with your loved ones. It will help you not to think about food.

8 PM - Preparation time
10 PM What about cooking meals for yourself tomorrow? If you are not Jamie Oliver, just add some ketchup. But not too much, it’s not healthy.

10 PM - 12 AM Go to bed.
It’s very important to make sure that you sleep enough. We recommend sleeping for at least 7 hours.

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 Intermittent Fasting Diet (16:8)
nata.romero.a@gmail.com

Sunday
6 AM - Wake up.
8 AM Again, we know it’s Sunday, but sticking with your routine is very important. You can wake up later than usual, but just make sure you don’t miss or
skip your eating window.

10 AM - Eat your meal.

2 PM Life is simple. You fast. Then you eat. Then repeat. Simple, isn’t it?

This is your 7th eating window in a row! Well done. Most people do not last this long and that’s exactly the reason why we’ve created this service.

2 PM - Sunday delight.
6 PM The trouble with eating Italian food is that, five or six days later, you're hungry again. Chose something different today!

6 PM - Time to fast again.

8 PM Drink one litre of water. Also, for next week, try to plan some extra time for exercises. You don’t need fancy equipment, just go for a walk or short
run.

8 - 10 The week is over.

PM Summarize the week for yourself. How did you feel? Did you feel better? Do you find scheduling and planning your week helpful?

10 - 12 Go to bed.
PM It’s very important to make sure that you sleep enough. Try to sleep for at least 7 hours. Good night!

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