15 DAYS WEIGHT LOSS CHALLENGE || Intermittent Fasting || Lose Weight In 2 weeks

Mukti Gautam

19 Aug 202013:46

Summary

TLDRIn this fitness-focused video, Mukti Gautam introduces a 15-day intermittent fasting challenge, outlining the benefits for weight loss, brain health, and overall well-being. The challenge involves fasting on odd days with an 18:6 fasting-to-eating window. Mukti provides detailed fasting and non-fasting routines, emphasizing the importance of proper hydration, light exercise, and nutrient-rich meals. The video also dispels common misconceptions about food choices during fasting and offers practical tips for successful completion of the challenge.

Takeaways

🏋️‍♀️ The 15 Days Intermittent Fasting Challenge involves fasting on odd days and not on even days.
📣 Mukti Gautam, the fitness coach, also runs a food and vlog channel called 'FOODIE WE'.
⏰ The fasting window for the 15-day challenge is 18 hours, with a 6-hour eating window.
🌙 The fasting period includes nighttime sleep, making it easier to manage.
🚫 Avoid consuming any food or drink with calories during the fasting window, including keto coffee, bullet coffee, cream, sugar, pre-workouts, and BCAA.
💉 The goal of intermittent fasting is to lower insulin levels, not just to reduce calorie intake.
🏃‍♀️ Working out during fasting can be beneficial for fat loss, even if it's just walking or cycling.
🥣 Breaking the fast should be done with a nutrient-rich meal, starting with vegetable or chicken broth.
🥔 Potatoes, when eaten in moderation and not fried, are nutritious and beneficial for health.
🍏 On non-fasting days, start with apple cider vinegar in lukewarm water for its health benefits.
🥗 Incorporate healthy fats like ghee and fiber from vegetables and fruits into your diet.

Q & A

What is the main topic of Mukti Gautam's video?
-The main topic of Mukti Gautam's video is the 15 DAYS OF INTERMITTENT FASTING CHALLENGE.
How many days in the challenge are designated for fasting?
-In the 15-day challenge, fasting is required on the first, third, fifth, seventh, ninth, and eleventh days, which are the odd days.
What is the ratio of fasting to eating window for the 15-day challenge?
-The ratio of fasting to eating window for the 15-day challenge is 18:6, meaning 18 hours of fasting and 6 hours of eating.
When does the fasting period start according to the challenge?
-The fasting period starts at 8:00 PM the day before the fasting day and lasts until 2:00 PM the next day.
What can be consumed during the fasting window?
-During the fasting window, one can consume water, lemon water, black coffee, and green tea without adding any calories.
What should be avoided during the fasting window?
-During the fasting window, one should avoid consuming keto coffee, bullet coffee, cream, sugar, pre-workouts, BCAAs, and any food or drink with calories.
What is the purpose of intermittent fasting according to the video?
-The purpose of intermittent fasting is not just to reduce calorie intake but to drop insulin levels completely, which can aid in fat burning and other health benefits.
What are some benefits of intermittent fasting mentioned in the video?
-Some benefits of intermittent fasting mentioned in the video include aiding weight loss, improving brain health, keeping the body younger, improving heart health, and promoting autophagy for detoxification.
What is the first meal recommended to have when breaking the fast?
-The first meal recommended when breaking the fast is vegetable broth, which can be prepared with various vegetables and consumed without added salt, spices, or other flavorings until it cools down.
What is the significance of adding black salt to the first meal after breaking the fast?
-Adding black salt to the first meal after breaking the fast is believed to enhance the taste and may have health benefits, although the specific reasons are not detailed in the script.
What are some dietary recommendations for non-fasting days in the challenge?
-On non-fasting days, the video suggests starting the day with lukewarm water and apple cider vinegar, having a hearty breakfast, including fiber-rich foods, reducing sugar intake, and ensuring the last meal is before 8:00 PM.

Outlines

00:00

🏋️‍♂️ Introduction to the 15-Day Intermittent Fasting Challenge

Mukti Gautam, a fitness coach, introduces a 15-day intermittent fasting challenge that involves fasting on odd days and not fasting on even days. The concept of intermittent fasting is explained, with an 18:6 fasting to eating window ratio, meaning 18 hours of fasting followed by a 6-hour eating window. Mukti emphasizes the importance of not consuming any food or drinks with calories during the fasting period, and suggests permissible drinks like water, lemon water, black coffee, and green tea. The goal of intermittent fasting is to lower insulin levels, not just to reduce calorie intake. Mukti also mentions the benefits of intermittent fasting, such as improved brain health, anti-aging effects, heart health improvements, and autophagy, which is the body's process of removing waste materials.

05:07

🥗 Fasting Day Routine and Meal Suggestions

The script details the fasting day routine, starting with Mukti's last meal the night before at 8 PM and continuing with a fast until 2 PM the next day. Suggestions for permissible drinks during the fast include water, black coffee, lemon water, and green tea, without any added calories. The importance of the first meal after breaking the fast is highlighted, with a recommendation to consume vegetable or chicken broth, followed by a meal with boiled potatoes, protein, and milk. Mukti dispels the myth that potatoes cause weight gain and explains their nutritional benefits. The importance of healthy fats, such as ghee, is also discussed, and a sample meal plan for the fasting day is provided, including snacks and the last meal before the next fasting period begins.

10:08

🍏 Non-Fasting Day Diet and Workout Recommendations

On non-fasting days, Mukti suggests starting the day with lukewarm water and apple cider vinegar for its health benefits, including aiding weight loss and reducing cholesterol. The importance of a hearty breakfast, such as potato-stuffed chapati, is emphasized, along with the inclusion of fiber for better digestion. Mukti also discusses the benefits of pickles, which contain probiotic bacteria that improve gut health. A full-day meal plan is provided, including lunch, snacks, and dinner, with a focus on reducing sugar intake. The script concludes with workout suggestions for non-fasting days, such as HIIT, and encourages viewers to follow Mukti on social media for more health and fitness content.

Mindmap

Keywords

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. In the context of the video, it is a 15-day challenge where fasting occurs on odd days and is characterized by an 18-hour fasting window and a 6-hour eating window. The goal is not just weight loss but also health benefits such as improved brain health, autophagy, and heart health.

💡Fasting Window

The fasting window refers to the period during which an individual abstains from consuming any food or drink with calories. In the video, this window is 18 hours long and includes the time from 8:00 PM until 2:00 PM the next day, allowing for sleep to be a part of the fasting period.

💡Eating Window

The eating window is the specific time frame during which one can consume food and calories, which is 6 hours long according to the video's fasting plan. It is crucial to make healthy food choices during this time to maximize the benefits of intermittent fasting.

💡Autophagy

Autophagy is a cellular process in which the body breaks down and recycles its own waste materials, which can indirectly detoxify the body. The video mentions that intermittent fasting can trigger autophagy, contributing to overall health and well-being.

💡Insulin Level

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells. The video emphasizes that a proper fast should lower insulin levels, which is a key mechanism for the body to start burning fat as an energy source.

💡Black Coffee

Black coffee, without any added sugar or cream, is suggested as a beverage option during the fasting window. It is used in the video as an example of a calorie-free drink that can be consumed while fasting.

💡Vegetable Broth

Vegetable broth is a nutritious and low-calorie option recommended for breaking the fast. The video describes a method of preparing it by boiling various vegetables and then straining the liquid, which can be seasoned and consumed to break the fast.

💡Healthy Fat

Healthy fats, such as those found in ghee or avocados, are an essential part of the diet during the eating window. The video mentions the importance of including healthy fats in meals to support overall health and satiety.

💡Protein

Protein is a vital nutrient for muscle repair and growth, and the video suggests incorporating protein sources like protein powder or cottage cheese into meals during the eating window to support fitness goals.

💡Sugar Intake

The video encourages reducing sugar intake during the 15-day challenge, explaining that cutting down on sugar can help individuals adjust their taste preferences and reduce overall calorie consumption.

💡Apple Cider Vinegar

Apple cider vinegar is highlighted as a beneficial addition to the diet during non-fasting days, with potential health benefits such as aiding weight loss, reducing cholesterol, and improving blood sugar regulation.

Highlights

Introduction to the 15 Days of Intermittent Fasting Challenge by fitness coach Mukti Gautam.

Challenge participants only need to fast on odd days, not the entire 15 days.

Intermittent fasting (IF) is explained as having two windows: fasting and eating.

The fasting to eating ratio for the challenge is 18:6, with an 18-hour fasting window.

During the fasting period, only non-caloric beverages like water, lemon water, black coffee, and green tea are allowed.

The goal of IF is to drop insulin levels, not just to reduce calorie intake.

Autophagy, a process that removes waste from the body, is a benefit of fasting.

Fasting can start at 8 PM the day before, with the last meal at this time.

Fasting is easier at night due to the inclusion of sleep time.

IF is not solely for weight loss but also benefits brain health and heart health.

A detailed fasting routine is provided, including starting the day with water and black coffee.

Workout suggestions for fasting days include walking, cycling, and weight lifting.

Breaking the fast should start with a vegetable or chicken broth, followed by a meal with boiled potatoes.

Boiled potatoes are recommended as a nutritious and beneficial food during the challenge.

A non-fasting day routine includes apple cider vinegar in the morning for health benefits.

High-intensity workouts like HIIT are suggested on non-fasting days.

The importance of reducing sugar intake during the challenge for better health outcomes.

A comprehensive guide to meals and snacks for both fasting and non-fasting days is provided.

The benefits of including probiotic-rich pickle in the diet for gut health are discussed.

Closing remarks encourage viewers to share their experiences and follow the coach on social media.