Intermittent Fasting Meal Plan | What I Eat As A Nutritionist [2022]
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- Опубликовано: 17 окт 2024
- ✨UPDATED 21 DAY INTERMITTENT FASTING PROGRAM👇🏻
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WHAT I EAT as a Nutritionist with Intermittent Fasting!
Today I’m sharing exactly what I eat in a day with Intermittent Fasting in order to maximize for fat burning, help with my body recomposition goals and keep bloating down. These are meals taken directly from my newly updated 21 Day Intermittent Fasting Program!
☕️Keto Coffee Video:
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Keto Coffee Ingredients:
(makes 1 serving)
-12-16 oz. brewed coffee
-1 Tbsp. Butter
-1-2 tsp. Coconut oil
Blueberry Hemp Smoothie Ingredients:
(makes 1 serving)
-8-12 oz. unsweetened coconut milk (homemade or from a carton)
-1 serving vanilla protein powder OR 1 cup full-fat, unsweetened greek yogurt (or half of both!)
-1/4 cup frozen blueberries
-2 Tbsp. coconut butter
-1 Tbsp. hemp seeds
-1 Tbsp. chia seeds
Scrambled Eggs + Greens Ingredients:
(makes 1 serving)
-3 eggs
-1 cup arugula or spinach
-1 tsp. butter or coconut oil
-sea salt
-1/2 avocado
-optional salsa or hot sauce
-optional 1 oz. cheese of choice (preferably grass-fed)
Pumpkin Chili Goodness Ingredients:
(makes 3-4 servings)
-1 pound ground meat of choice (OR 16 oz. chopped tempeh for a plant-based swap)
-13.5 oz. can pumpkin puree
-13.5 oz. can diced tomatoes
-13.5 oz. can kidney beans, drained
-1/2 yellow onion, diced
-4 cloves garlic, diced
-1 bell pepper, diced
-1 jalapeño, diced
-1 tsp. olive or coconut oil
-1 Tbsp. chili powder
-1 tsp. cumin
-1/2 tsp. coriander
-1/2 tsp. salt
-cilantro for topping
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a nutritionist-client relationship between Autumn Bates and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis and recommendation. Always seek the advice of a physician, Nutritionist or other qualified health provider with any questions you may have regarding a medical condition. Autumn Elle Nutrition Inc. is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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I did keto back in 2021 and dropped 50 lbs in just 4 months. I managed to maintain this weight loss for a full year now. I ended up taking a break at the beginning of this year and really felt the difference negatively for my mental and gut health. I'm back on the wagon this week to help get ready for summer and will probably stick with it forever as I do feel i am very carb sensitive. Thank you for all the great info from a credible source. So much of your info shared aligns with my thought processes and I just love it!
I've recently found your channel and I'm loving it! Our son was recently diagnosed with epilepsy and adhd so I'm on a journey to lower our sugar and become a healthy family with toddlers 😂. I've been so overwhelmed and your videos have helped to feel like there's hope and I can do this. Thank you!!!
Hope all is well ❤️🩹.. my three year old daughter was also diagnosed with epilepsy.. we're also trying to eat Heather 😊😊
Im new to keto and i 16 hour fast..ive lost 10 lbs in 5 weeks..i started getting headaches that i no and are familiar to me as dehydration headaches..so i was drinking tons of water and it didnt help till i realized i needed electrolytes...ok problem solved..then i was getting lightheaded while working out or just bending over and felt like i was gonna pass out..learned from u that i needed salt in my diet and that worked..thank u so much for sharing your knowledge with us!!I discovered your videos and have binge watched till i got up to date..KEEP SHARING
ahhh yes, electrolytes can be SUCH a sneaky tool!! So glad it helped you!!
Hey Autumn, can you make a video about intermittent fasting for women specifically how we should be eating in different phases of our cycle? I’ve heard a range of different opinions on whether intermittent fasting is healthy for women or not. Thanks!!! Love your videos
Check out dr mindy pelz. I learned about that from her
It's hard to pick which video motivates me the most they're really all my favorites but this one really make sense I'm taking one week off over the holidays to start my fasting and dieting hoping to lose 80 pounds total I'll share the progress as it goes thank you
I'd love to lose 80 lbs. Mind if I join you on that journey?
That's awesome, Tim!! Keep us updated!! You've got this!❤️
Start juicing buddy- watch Joe Cross Movie -Fat Sick & Nearly Dead
So, how are you doing with it now? I started IF, progressed to OMAD & love it.....still. I started in 2018 & have lost 60 lbs since. I had my off's & on's but I am leveled out now & maintaining 200 - 208. I moved to Carnivore/OMAD & it is where I will stay.
👍🏽👍🏽
Thanks Autumn, this is one of my favourite type of videos of yours!
Oh and I always have my Himalayan pink salt next to my meals and sprinkle liberally 😃🤓
YES! Getting your electrolytes in! well done!
Looking forward to the 28 day challenge And thank you again for the updated 21 day intermittent fasting , recipe, and exercise guide 😀 That's why you're awesome Autumn 😊👍
You're so welcome, John! Enjoy!!
Hey Autumn, please do more of these videos. I'm learning so much! Looking so forward to learn more. Thank you for all the information you are providing!
Autumn, you’re absolutely lovely. Your bubbly attitude and passion are contagious. I also appreciate your transparency. However, I am not able to fully commit to everything you suggest. First, my husband was laid off in February and though he has a job he really loves now, our budget has decreased quite a bit. Worth it because he’s happy. I am a homeschool mom, so he is out only source of income. That being said, I have managed to afford your vanilla protein powder, but not your entire program. Another factor is that you and I are drastically different women. I am peri menopausal at 48 and plummeted estrogen levels and have about 10lbs to loose. To no fault of my own, I don’t always sleep well at night. And I KNOW the importance of sound sleep. My hormones are also in a crazy place right now which can be helped with nutrition, but we cannot afford grass feed butter or grass fed beef. I have two teens at home I still feed… A LOT. I do manage to fast usually 5 days a week for 16 hours, and I love that. And I also am very conscientious about my protein intake now thanks to you 😊 I was VERY active, to the point of hurting myself by over exercising, until 2 years ago. It is a challenge now with my hormonal fluctuations. I do wish I didn’t like carbs as much as I do. Many days I am on a roll eating low carb, and then several days in a row, I do not.
Do you have any free, practical suggestions that are realistic for a woman like me? Also, I’m 5’10” and about 145 lbs. That doesn’t sound overweight, but TRUST me for my frame, it is. And I have gained the 10lbs all in the last 6 months for no “good” reason.
Brilliant video, Autumn -- thanks for making it so informative, educational and at the same time fun to watch. Fasting can and should be fun, and the results are great for most people who have the willpower to stick to it in the long run, as you do. 🙂
Hi Autumn, I just discovered your channel and subscribed. I love this type of video, it’s so helpful to see how you make your recipes. Thank you for all your hard work.
Autumn, does your Mom/Dad also have a slender frame? What about your siblings? Do they also share your incredibly low body fat percentage?
Autumn do you use whey protein? It makes me have an awful stomach ache. What would be a different good protein to use?
Hi Autumn, I made this smoothie with greek yogurt but it was too tangy. Can you please tell me which greek yogurt you like to use?
Helllo there first of all thank for the efforts and time to share and feed us a better ideas I starting following and follow all instructions advice etc. I lose weight easily
Now I am interested with the Leto coffee
I bought the butter exactly I use love it
* the only question is “ Can I use any coconut oil or can u give us specific one or what coconut milk do use? Thank you I know yu are busy woman but I’m gonna appreciate your response kindly thank you
I really love your work. Thank you so much. About dairy…. What did you say about casein? Should we avoid dairy products?
I don’t need to lose weight and I’ve been doing in emitting fasting most of my life without realizing it. I don’t eat past 8 PM and my first meal in the morning has always been 12 noon to 1 PM. I would like to give you a program a try but not for weight loss for gut benefits. I have issues with my stomach. Thanks for sharing
Autumn, could you please talk about cholesterol with a high fat diet? I’ve been following your diet but my cholesterol has gone up a showing on my recent bloodwork. My doctor is concerned about how much it has grown up even though it is still in an acceptable range. I’ve noticed that coconut oil has a very high amount and it is mostly saturated fat. I would love to hear more about this!
Hi! I talk about this with this video here: ruclips.net/video/BC756v_qnYc/видео.html
I know you said you added some salt to your water, but does it matter if the salt is iodized or not?
OK, about the MCT oil. Can I take a spoonful of it in the morning for energy? I'm not drinking coffee anymore, and I have nothing to put it in. I was just wondering, thank you, autumn.
Hi Autumn! Can u please answer a question for me? Does drinking gfuel hydration break my fast?
Hi Nathan! If there is any sugar in Gfuel, then yes this will break your fast. I also have an article on preworkout and Intermittent Fasting that you can check out here: www.autumnellenutrition.com/post/does-pre-workout-break-your-fast
Love your content Autumn , so when you eat your smoothie in the morning that’s all you eat in the morning? And then two or three hours later you eat your scrambled eggs?
Hey Autumn! What do you think about V Shred?
Thanks for all the info ❤ BUT isn't drinking coffee first thing in the day VERY BAD for you? Raising your cortisol levels amongst other things?
You want to wait about 90-120 minutes based on various videos I’ve seen recently.
Asking for a friend, what about if you have high blood pressure? Do you still take the salt in the morning and Hydration mix?
And making the pumpkin chili not be able to use ground chicken or turkey instead of beef? I don’t eat red meat. Thanks
I love these videos and they are very helpful. a little hard to keep up with you but I just stop the video and rewind - it's an age thing I'm sure lol. I would love to know if you buy organic fruits and veggies and what kind of nut milk you use for your smoothies. Also, your take on seed oils and if you also believe they are bad for you.
Thank you so much for you science informed videos! You are the only person I've seen mention that low-salt is correlated with increased insulin resistance! I'm hoping to put your tips into place to help me attain a better health situation. I've been struggling with health my whole life, but I just keep trying one decision at a time!
I love her and Dr Mindy Pelz for ladies that are perimenopausal
Have I understood you correctly that you don’t eat before your strength training? I have tried this a few times and it doesn’t work. I get REALLY hungry whilst working out, like nauseous hungry. Could I have the keto coffee before hand instead?
Hi Autumn, I would like to know if I should take salt with water if I work out at night? (Fasting period: 19:00-11:00)
New to this sorta…so isnt the keto coffee with butter n coconut oil going to break my fast?
For the smoothie, doesnt the protein powder and greek yogurt both have carbs in them? Aren’t we trying to keep away from carbs? Thank you so much!
Hi autumn! ❤️ Thanks for all your hard work on the new 21 day intermittent fasting guide! Looking forward to reading it. Any chance that you could make a video on how to interpret/read nutrition labels? Thanks!
Yes!! I have a video on breaking down nutrition labels here: ruclips.net/video/7LyvvI2207U/видео.html
@@AutumnBates I didn't realize! Thank you!! 🙃❤️
Your videos and knowledge are very helpful…. Thank you from a new subscriber!
Very keen to try the challenge. I'm vegan... can I use coconut oil only in my coffee? I also have a sugar/carb free pea protein milk, is this allowed? Thanks, Autumn
I just found your channel and I love it! Maybe you have already addressed this but you mention not to use oat milk and I was just wondering why?
It’s to high in carbs
When making a smoothie could i use 2% milk instead of almond milk? Or would that decrease benefits?
Thanks so much for sharing. Getting ready to go for my walk now and do a work out. Where did you get your nutritionist degree from? I have a bachelors degree in business but I’m looking to find an online program where I can get my nutritionist degree as well. Thanks
Where can I just get your chili recipe? My daily eating habits are pretty similar already with exception to the Keto coffee that I will certainly be adding lol. But using the broth as a base sounds amazing!
Good morning just came across this video and was wondering do you do a 21 day a fasting program for vegans?
🌞 Thank you my friend and nutrition goddess! You knocked this one out of the park and over the fence of the parking lot!
Cheers!! ☕⚘🕊❤🎄
Thank you so much, my friend!!! Happy holidays!!
Autumn! Seriously!! I keep debating doing the 21 day challenge. THIS video, those recipes.....I'm in. All in. Can't wait! Going to jump in prepping now. Do you have a suggestion to a good grass fed cheese? I don't like experimenting with expensive cheeses. So I'd like to get that right the first time ;)
yayay!! so excited for you to join in on the Challenge!! Regarding grass-fed cheese, as long as it's grass-fed, you can experiment with different options that look appealing to you. I would just stay away from the heavily processed, pre-sliced "American" cheeses. All others are generally fair game! Costco has some great bulk grass-fed cheeses as well.
Aldi has a great selection of fair priced, European cheeses!
@@AutumnBates Easy enough. I tell my husband on a regular basis that "American cheese" is NOT CHEESE!!!! I will check out Costco when I go to get more Kirkland Grass Fed Butter, too. ;)
@@strwbryblondi07 Thanks, Meghan. I will check them out as well.
What protein powder do you use? I heard whey protein is not good as it spikes insulin.
Protein is so key to not be hungry! I learned that wayy too late 😅
How do you blend the butter and oil into your coffee? Thanks so much for all of this information!
Hi! I use my vitamix blender. Just make sure to start blending on low so it doesn’t explode!
I just purchased your program...where can I find your workout videos?
Do all your recipes have vegan options? I’d like to do this because of health issues but I have an allergy to dairy and eggs 😫
What tablet do you take with water ?
I see your 21 day Intermittent Fasting program says it has plantbased swaps? So being a vegan, this could work for me?
A perfect meal plan for you, Autumn!🎄🎄❤️❤️
Thank you Ervin! Happy holidays!
Super ... same menu for menopausal or perimenopausal stages? Tks
Thank you . Love this type of content. Very helpful.
Hi Autumn! I was wondering if you ever did your normal eating but while wearing a CGM? Thanks!
I have not! I have one that I've been meaning to test out, out of curiosity. But I haven't gotten around to it yet.
@@AutumnBates I heard it’s great. I just ordered mine so I’m so excited to see.. I hope you try it out and show your results. It will be interesting! Thanks for the reply!
Does black coffee also transition you into fasting mimicking?
For the gut healing benefits for IF, is 13-14 hours of true fasting (and then breaking with Keto coffee) enough in the beginning- or should we go longer in the true fast ?
I do good with 13-14 hours in a true fast but then I get very hungry and need the keto coffee 😅
Can a person have hight colesterol can use butter grass fed keto coffee? And have hight blood presure can take "ELEMENT" SAL WITH WATER?
Dear Autumn, any tip for people like me that don't likes meat, eggs and cheese? How can i survive the fasting period without animal proteins?
But doesn’t high protein on keto causes neoglucogenesis which then blocks ketosis??
I just started the program and it's working great so far. Is the pumpkin chili recipe missing something? I followed it exactly but it gets a consistency of mashed potatoes and not chili.
Is snacking low sugar/ keto friendly snack between meals or after last meal will messed up my weight/fat loss?
You are amazing! Thank you for sharing your wisdom 🙏 🙌
So you workout before you put anything in your body ? I do that too but I thought maybe that wasn’t good so I was thinking about drinking black tea before working out. Confuse …..
I have made the keto oatmeal recipe today, it was delicious and very satisfying, I am going to make this an alternative to eggs in the mornings. And to classic oatmeal.
Hey Autumn, Thank you so much for educating me. I am recovering from illness and need to gain back health, I just have little knowledge about food. I hear so much conflicting information regarding calories and macros. May I ask how much fat and carbs is too much/ too little; I usually have healthy sources. I am mostly sedentary due to my illness, and have heard I only need 12-1300 calories. I am still hungry with this though.
Why do you think coffee gives me headaches. Have had to give up coffee 😟 sometimes I drink decaf but I know it’s not healthy.
What kind of protein powder do you use? Thx
I like listening to this video because you are just enjoying teaching us. I will try all these recipe.
I love nerding out on nutrition with you guys!🤓❤️
For the Keto coffee, can you add either a teaspoon of xylitol/erythritol/monk fruit/stevia & heavy cream?
Where is the k2 ingredient in thus smoothie please 💕?
I have been intermittent fasting for almost two months. I eat low carb and keto, paleo. I stick with protein fat and fiber like you suggest, but today I had the worst headache. Like worse than I have had in quite a while. I am only eating two meals a day between 1-9pm. I usually am done with my last meal at 7 or 8. I am so hungry around 10 am but always wait. I can't figure out what I am doing wrong. I feel that I am eating until I am full and satisfied at each meal. I am getting salt in my diet in my meals, but afraid it will raise my blood pressure if I eat too much of it. I am 44 years old. I ate something today at noon because of my headache and feel so much better. I get on the scale and see no weight loss. It is very frustrating. I am eating the best I ever have and still no results. I walk or move moderately throughout the week as well. I want to give up, but know many people have had success with this so really want to stick it out. If you can give me some guidance that would be great!
It sounds like you may benefit from monitoring your Dr. Boz Ratio. She may review it on her channel, but if not it’s in her Keto Continuum book.
I have to admit that I don’t really understand how the «burning fat as fuel» works when you obviously have no excess fat to lose and don’t seem to be losing weight either. Does the body gain fat between meals - i.e. in just hours - and it’s this fat that you’re burning for energy?
The body doesn't discriminate between the fat that's in your body vs the fat that you're eating. So if you don't have body fat to lose, you can still be burning fat as fuel (as long as you're eating fat sources), but it will then be primarily from your food sources ~ so for myself, I prefer to burn fat as fuel because it provides me stable energy levels, makes me more satiated and has helped with my anxiety levels.
@@AutumnBates love that response. Makes sense about staying satiated and full if energy versus eating carbs and feeling sluggish and crashing.
I love these videos!!! Thank you
Autumn, have you tried the 90 second bread? I really like it, but I’ve never seen you mention it, so just wondering your opinion on it. Thanks!
I have not tried that yet! I'll have to look into it!
Will you slow it down, what do you think your doing!
I will check it out and the link for the 21 day plan, thanks.
Love these videos!
Thanks Irina!🤓❤️
that color looks lovely on you!
Thank you so much Ellie!🥰
Which protein powder did u use in your smoothie? Yum
Hi Patty! These are the protein powders I like: www.autumnellenutrition.com/post/the-top-3-protein-and-collagen-powders-for-your-weight-loss-goals-that-you-can-start-using-today
How long is your weight training and how often?
Usually 20-30 minutes 5 times a week
If I add the home made coconut milk to morning coffee, does that break the fast?
Love this video
So I have Alpha gal allergy. Do you have any recommendations in terms of what yogarts and butters to eat in replacememt?
Been a subscriber for a while but I am finally going to commit to IF in July! What is your typical IF timeframe?
Yayay so excited for you to join in! I personally typically fast from 6:30pm-10:30am. But I recently shared a video to help determine your ideal fasting schedule that you can checkout here: ruclips.net/video/4EsJjwLjIns/видео.html
@@AutumnBates Just finished watching the video you recommended! Like you recommended I believe I will ease into a 16 hour fast. This might be a silly question but where do I go to see what program, etc. you have to offer? You are so slim now and I heard you mentioned you have been fasting for some time but when you started out about how much weight did you drop?
Can I use Organic unsweetened unflavored soy milk for the shakes ?
Hi! You mention that if we already have the IF program that we received the updated plan via email. I received an email about the updated plan but for purchase only. Perhaps I misunderstood you, please clarify if we need to buy the plan again to get the updates. Thank you so much! ❤️❤️
Do you have any recipes that don't include dairy?
Yes! Nearly all of my recipes offer plant-based or vegetarian-based swaps to make sure it fits your dietary preferences.
Please may I have your 21 day plan. I fast 40 hours break my fast properly but I just can't loose belly and bum fat. Thank you.
I love to break my fast with eggs to be fair, I've been consuming 6 whole eggs daily since September 2020 and my body's totally adjusted to it. I used to consume less due to misinformation of the fats of the yolk yet I recalled my late mother's advice as a doctor of not being scared of consuming eggs and gladly I found out my stomach absorbs the eggs way better compared to just whites; in fact pure whites always gave me gas and diarrhea.
I tried 4 a day but found it to be too much. I ended up with two a day six times a week. A dozen a week turns to be my sweet spot.
Too much cholesterol if I ate eggs every day
@@leilaniroach1680 It depends on what other types of fat you consume through the day, I aim my fat intake source to be eggs. In addition, cholesterol isn't increased by having eggs every day.
Is intermittent fasting ok for diabetics?
So when making a smoothie that includes chia seeds, do you need to wait 30 minutes before eating it so the chia seeds have time to expand?
Can it be regular sea salt ?
Ouch! With the US$ conversion rate $49 went up to $68.52! 😱
I still bought it. You’re welcome!
Is oatmilk not good for you?
I just found out that I’m allergic to eggs and all milk products 😩I was breaking out in hives and had a test done. Along with shrimp and sesame seeds. What can I use for replacement in terms of protein. I use Kite Hill products but they don’t really have the protein. Help!!
New to your videos. Love them .71 here and healthy.
Why not oat milk for the smoothie?
Hi Autumn. I am new to your channel and have been watching a few of your videos. I am pre-menopausal and having a hard time keeping weight off. I have heard cutting sugar and refined flour is good for my age group, but I am just concerned over the amount of fat in your diet. Being close to 50 years old, how does all this fat affect our heart health? We have been so conditioned to watch our fat intake, so this is scary for me. Thanks for educating us!
I am 55 and 4ish months into intermittent fasting and incorporating more HEALTHY fats into my diet, I've dropped 20 pounds. For me it's been cutting the sugar and refined carbs and paying attention to what I eat and when I eat it. Have definitely had to shift my idea around what FAT means and how it works. Just as a comparison, I used to do a protein shake for breakfast, but was super hungry within a couple of hours. After changing to coconut milk and adding some peanut butter and chia seeds, I'm good for so much longer. Everyone is different, but I've found, for me, her advice has worked wonders.
Doctors Boz, Fung, and Pelz all recommend the keto diet. Start following them and try to find a doctor or registered dietitian in your area who specializes in keto and women’s hormones.
Oh your pumpkin chili looks good
It is SUCH a crowd pleaser. Definitely recommend it!
I want to ask that I can have this smoothies later in the day instead of breaking a fast with because I have my coffee or tea in the morning so I can have this smoothie one hour later or in the lunch ?
I have a question because night time snacking is so hard for me not to do is it ok to have a keto coffee made with decaf coffee at night to blunt the urge to snack?
Why not Oat milk??