15 DAYS WEIGHT LOSS CHALLENGE || Intermittent Fasting || Lose Weight In 2 weeks
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
🏋️♂️ 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.
🥗 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.
🍏 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
💡Fasting Window
💡Eating Window
💡Autophagy
💡Insulin Level
💡Black Coffee
💡Vegetable Broth
💡Healthy Fat
💡Protein
💡Sugar Intake
💡Apple Cider Vinegar
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.
Transcripts
Hi everyone, i'm Mukti Gautam
your fitness coach. So guys
today's topic is
15 DAYS OF INTERMITTENT FASTING CHALLENGE
So guys if you are accepting
this challenge then do let
and guys today i'm giving the shout out
to Manpreet Singh
who said: "oh my god di this rose is for you i know you are from foodie we keep it up i was shocked when i watched this channel
yes guys i have this another channel known as 'FOODIE WE'
which is all about FOOD and FOOD VLOGGING and ENTERTAINMENT
This 15 days fasting challenge
so guys you DO NOT have to fast for all 15 days
you have to fast on the FIRST DAY; THIRD DAY; FIFTH DAY; SEVENTH DAY; NINTH DAY; ELEVENTH DAY i.e the odd days
and on even days you do not have to fast
but do watch this video till the end
as i will tell you
your FASTING ROUTINE, and NON FASTING ROUTINE
WHAT IS INTERMITTENT FASTING?
WHAT IS THE BENEFIT OF INTERMITTENT FASTING?
To watch videos related to HEALTH & FITNESS do Subscribe to my channel and do not forget to press the BELL ICON
guys there are TWO WINDOWS in intermittent fasting
that means you have to divide the FASTING DAY INTO TWO WINDOWS
ONE : FASTING WINDOW
EATING WINDOW
For 15 days the RATIO of Fasting Window and Eating Window will be
18:6
Mean
for 18 hours you will be on fasting and eat nothing ( FOOD WITH CALORIES)
And 6 Hrs will be EATING WINDOW
Eat only in these 6 hours
Do not get confused
In these 18 hrs your night sleep is included. BUT HOW ?
Fasting period is of 18 hrs So your fasting will start one day before Fasting
Your last meal before the day of fasting will be at 8:00PM
And EAT NOTHING from 8 pm (Night) till 2:00pm next day
During this fasting period , DO NOT TAKE FOOD/DRINK WITH CALORIES IN IT.
You can following in your diet
WATER, LEMON WATER,
BLACK COFFEE, GREEN TEA
Food that you must not include by mistake are following
KETO COFFEE, BULLET COFFEE
NO CREAM AND NO SUGAR
NO PRE-WORKOUTS
NO BCAA
Aim of I.F is not to reduce calories from your diet
or not to keep your body calorie deficit
it's aim is to
drop your insulin level completely
so guys if your insulin level is not dropped properly
then your fasting is not done.
if you consume banana or milk by mistake thinking it's your fast
than you should strictly avoid it as it is not that type of fasting.
cause due to fasting your body will release certain hormones
that will help in burning your fat
night time is best for fasting window
because we spend 6-7 hours in sleep
so it is easy for us to go through fasting period.
so our fasting is starting at night at 8:PM
if your timings are different
if you are doing night shift
you are not having time during day
then you can fast at your own convenient time accordingly
IS INTERMITTENT FASTING ONLY FOR WEIGHT LOSS?
NO guys, it will not only aid weight loss
it is good for your BRAIN HEALTH
helps in KEEPING YOUR BODY YOUNGER
IMPROVES HEART HEALTH
it also helps in fasting your weight loss process
and there is a process in your body
known as AUTOPHAGY
which removes waste material from our body
indirectly it detoxifies your body
Lets start with a fasting day
Your fasting will start from one day before
At 8 PM, the day before I.F
I won't eat anything till 2:00 PM
Early morning during I.F
I start my day with enough water
Before starting with the workout , I am having black coffee
To prepare black coffee take boiled water
and add coffee into it.
Instead of coffee you can have
LEMON WATER
OR GREEN TEA
Do not add any calories in it i.e sugar, honey, jaggery
Now I am getting ready for my workout
Lot of people may find it difficult to
workout during the fasting day.
BUT this is the best time to lose fat
You can simply walk, cycling and do weight lifting.
Throughout the day try to keep yourself busy and occupied.
When you stay busy then it is easy to follow fasting
I followed my normal regime like making video and editing YouTube videos.
Its 2:00 PM , its time to BREAK fast.
It is very important what you have while breaking your fast.
I am preparing vegetable broth.
You can take any vegetable to prepare your veg broth i.e peas, carrot, cauliflower, green bean etc
In pan add all vegetables and add 3-4 glass of water
BOIL THIS FOR 45 MIN
You can prepare chicken broth, bone broth.
After 45 min ,filter the vegetables and collect the broth in bowl
Let it cool down and then add salt, black pepper, spices, lemon etc
and drink it empty stomach
Add BLACK SALT in first meal you take while breaking your fast
It may not seem tasty but guys i can bet that you gonna love this taste
During fasting we are not able to resist our self for long.
So i am having milk with protein powder along with
3 boiled potatoes
Well you can simply eat boiled potato or
you may add sauces, tomato, onion, cucumber, chatni, salt, pepper, spices,lemon etc into it
In Indian culture ,we normally have boiled potato in out diet
and we think that potato makes us fat
Well, THAT IS NOT TRUE
It is packed with lot of nutrients , antioxidants
regulate blood sugar level
Good for digestive health
It is gluten free and very beneficial
So if you eat anything in limit ,specially potato
and having it without frying it.
then it has lot of advantages
Second option is bread omelette with lot of vegetables
OR you can prepare Vegetable Dalia
Its 4:00 and its time to snack
You can have any fruit i.e apple, banana, mango, papaya, guava etc
Take care
that do not randomly pick fruits and eat.
Properly cut all the fruits and put it in the bowl
then sit and eat patiently
We are tend to eat more when we eat impatiently
After an hour
its time to take meal
I am taking
TWO CHAPATI, LENTILS, VEGETABLES & CURD
And i m adding 1 tsp GHEE in lentil
It is very important to have healthy fat in our diet
And if you have COW GHEE then that is the best option
I am taking the left over broth vegetables as salad.
And do not waste these vegetables
or use it in sandwich or dalia or any other recipe
8:00 PM should be the last timing of your meal
So I am taking hot milk with
one spoon TURMERIC
ALSO HAVING 10 ALMONDS & 4 FIG
You will have sound sleep after having this
If we talk about fig
it will improve your digestion
During NON FASTING DAY
I will start my day with healthy thing
So am taking Luke warm water with
2 spoons of Apple cider vinegar
ACV will help to lose fat and weight loss
reduce cholestrol
regulate blood sugar level
and reduce symptoms of diabetes
Now it is time to do workout
And today is non fasting day
so we can do hard core workout ,HIIT etc
I have lot of workout videos on youtube
where you can workout with me
After workout i am having breakfast
In breakfast I am taking Potato Stuffed Chapati
And this is dry stuffed chapati without oil
With stuffed chapati i am having curd , 1 cucumber , 1 Tomato
Because fibre is very important for
better digestion and over all health
I love including Pickle in my diet.
And lot of people say that Pickle makes you fat becz it has salt and oil
But we need to understand
Why In Indian culture pickle is used ?
Well it has lot of good properties
It has pro biotic bacteria which
improve our gut health
BETTER THE GUT HEALTH, BETTER WILL BE THE HEALTH
FASTER WILL BE THE WEIGHT LOSS
Other options are Bread Sandwich with Milk
Add lot of vegetables
I am adding cottage cheese for healthy fat and protein
Do not add sugar in milk
Because when we add sugar in our diet
on regular basis
then we get used to it
and tend to eat more
So try
in 15 DAYS challenge reduce sugar intake
I can bet after 15 days you will no more be used to sugar
And even small quantity will satisfy you
Meal number 2
2 chapati, vegetables
lentils and curd
It is snack time at 5:00pm
I am taking fruits along with
10 Almonds & 4 Fig
During non fasting day
take care that your
last meal should be at or before 8:00 pm
Because next day is your fasting day
which will start at 8 pm from this day only
So take care about your last meal , day before fasting
Again I am taking
2 chapati, vegetable,lentils and salad
That's it guys for more such video then do not forget to
COMMENT, SHARE & LIKE
my videos and do comment below
about changes in your body after 15 days
Guys, you can follow me on
INSTAGRAM & FACEBOOK
And that's it guys keep liking
me and my videos
BIE GUYS
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