Potential anti-ageing , fat loss and mental clarity … are you interested ?
The intermittent fasting plan is for clients who are interested in fasting for health and weight loss benefits- people who don’t enjoy eating breakfast and who feel they are disciplined enough to do this.
It is based on the 16:8 hour principles for beginner level and 18:6 hour for intermediate level.
It really helps people who also have high cortisol levels and stubborn fat deposits that they cannot get rid of(by lowering cortisol and balancing hormones). Because your body learns to utilise fats for energy and not carbohydrates it helps to control your hunger pangs as well.
DIANE LISHER “I have tried everything and not been able to lose weight. Intermittentfastingonlinecoach.com is the only thing that has worked for me. I’m down 7.5 kgs in 5 weeks and I’m feeling amazing! ”
What is Intermittent Fasting?
Intermittent Fasting (sometimes referred to as IF) is an eating schedule which alternates between fasting and feeding. You set a time window for eating, eat only within that window and fast the rest of the time. As simple as that – but certain rules are key to making this healthy and productive !
For example, you may eat only between the hours of 10am and 6pm, or 12pm and 8pm …whatever suits you- the levels range between beginner all the way to expert.
IF is not a diet in the conventional sense, but rather, a pattern of eating- a lifestyle.
It has potential benefits for your metabolism, disease prevention, cellular repair and psychological well-being. Studies have also shown it can help with depression, anxiety, stubborn fat, hormone issues and more.
IF OUR CLIENTS ACHIEVE THEIR GOALS WE ACHIEVE OURS
“Monday marks my 4 week journey / lifestyle change with intermittent fasting I have never felt better – before our wedding I met @kellystegen_kelfit she helped me to lose 5,4 kg and 60cm it took me 3 years to gain all of this again just because I got tired of pre-planning meals for some it works for me it just didn’t.
Kelly became more than a coach she also now is a very very close and dear friend to me. Kelly always competed and although I have the utmost respect for the dedication I really don’t like the muscle look on a woman – to my surprise this year Kelly started looking super slim and I asked her her secret – Kelly introduced me to IF and it fits in perfectly with my life – I hate pre-cooked meals it tastes frozen and old and I hate eating breakfast – I love drinking my wine and having freedom of choice with a little bit of rules at 3 weeks I’ve lost half of the weight I still need to lose and I feel so much more comfortable in my own skin.
Kelly really works closely with you, your needs and your food preferences. “ Adre Muller.
The potential benefits of IF:
- Improved mental clarity and concentration.
- Weight and body fat loss.
- Lowered blood insulin and sugar levels.
- Reversal of type 2 diabetes.
- Increased energy.
- Improved fat burning.
- Increased growth hormone.
- Lowered blood cholesterol.
Let us help you put all this into a practical and productive plan
Many people are re-discovering this dietary intervention. It can carry huge benefits if it is done right: weight loss, increased energy, reversal of type 2 diabetes and many other things.
Plus, you’ll save time and MONEY!
I will guide you on what can be drunk during your fast, what to eat in your eating window and more.
If this is something that you feel you would be disciplined enough to do … getting started is quick and easy and we have a few plans to suit every lifestyle and budget.
IF has really changed the composition of so many of our clients bodies- they are loving the IF lifestyle!
Frequently Asked Questions
I have medical issues- eg diabetes, thyroid removed, underactive or overactive thyroid, pre-diabetes, insulin resistance, can I still follow IF?
Yes of course you can as long as you have received consent from your medical doctor and undertake to test yourself regularly and do IF entirely at your own risk
What type of foods do you eat on IF?
The plan is based on low carb/ higher fat … carbs are kept low but not cut out completely. We also work in one refeed day per week to keep metabolism firing.
Can I still drink fluids while I fast?
Yes you may drink all teas, coffees as long as they are black or made with a dash of fat free or almond milk, no more than 1/2 cup of milk in the fasting period, and to be drunk neat or with 1-2 sweetener or xylitol. Water is obviously allowed freely during your fasting period.
Is the diet very strict on Intermittent fasting?
No- the diet gives you many options and you can still eat out while. It is a complete way of life and very do-able. We refer to it as a “pattern of eating”
What if I like eating breakfast what do I do then?
Then you just change the fasting window, you eat breakfast and eat for 6 to 8 hours and then continue your fast after that so you would skip dinner. You would need to decide if breakfast or dinner is more important to you and base your feeding window around that.
Do we count calories on Intermittent fasting?
No we don’t count calories at all…it is a way of life and you listen to what your body needs. We fuel our bodies correctly with the right amount of nutrients.
Doesn’t Intermittent fasting slow down your metabolism?
Surprisingly, research suggests that the effect of intermittent fasting has the same or less negative effects on metabolism compared to traditional dieting. The reason why many think intermittent fasting improves metabolism is due to less loss of lean body mass and greater fat burning.
How much weight can you lose while IF?
It is entirely dependent on your body and how strict you are. Fasting for 16 to 20 hours a day can help you safely lose 1-2kgs of fat every week.
While losing this much weight every week is great, it’s how it happens that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day. This is dependent on how your body responds and how much weight you have to lose as well.
What type of fasting is this plan?
There are multiple ways to “do” intermittent fasting: Fast and feast regularly: Fast for a certain number of hours, then consume all calories within a certain number of hours. Eat normally, then fast 1-2x a week: Consume your normal meals every day, then pick one or two days a week where you fast for 24 hours. The method we like and coach in is 16:8 hours or 18:6 hours as we find this the easiest and most beneficial.
What other potential benefits are there to IF?
Increased energy, reduced inflammation, improved digestion, reduced bloating, increased mental clarity, better sleep, and getting a handle on sugar cravings.
Does intermittent fasting burn fat or muscle?
Intermittent fasting probably does not cause more muscle loss than other weight loss diets. Nevertheless, adding exercise — especially weight training — to your intermittent fasting program can help you maintain muscle. However, whether or not you exercise during fasting periods is up to you.
Can you train during your fasting period?
Yes most definitely- it is however important that you fuel your body correctly during your eating window and supplement correctly so that you can maintain energy levels during training. We will help you with this.
I am training for Comrades/ Iron man/ endurance sports etc can I still do IF?
We wouldn’t recommend it- we would recommend you then a specialised package on Kelfit geared towards your needs.
Do you have to train to see results on IF
No you do not even have to train at all if you do not wish to. Obviously training is beneficial for all sorts of health benefits.
Can I fast if I am pregnant?
Definitely not- rather do a Kelfit plan and we will design a pregnancy plan specifically to suit the needs of you and your growing baby.
Can I do IF if I am breastfeeding?
You can do it if your baby is already on solids yes. If not then rather choose the Kelfit pregnancy plan.
I am going on holiday what if I don’t stick to the fasting periods will I still lose weight?
Intermittent fasting needs to become your new lifestyle. If you do your own thing we cannot guarantee your weight loss. You need to follow this regime daily.
I have read that Intermittent fasting is bad for women and their hormones?
If you’re a women, intermittent fasting can disrupt oestrogen balance and throw a wrench in all these essential physiological processes. But when you know how to use intermittent fasting in a way that is safe for your unique female biochemistry— you can reap some amazing benefits. You need to keep your metabolism running smoothly by eating enough in your eating window as well as having proper refeeds, we will ensure this on your plan so that you won’t have hormone disruption.
COUPLES SILVER IFOC Plan – Diet + Training + Manual + closed facebook IFOC access (12 week program) (Copy)R3,200.00 Packages can be paid off in 2,3,4 instalments via debit order, (add 15% interest) email email@example.com
BRONZE IFOC Plan – Diet + Manual + Closed Facebook IF VIP Page accessR1,437.00 Packages can be paid off in 2,3,4 instalments via debit order, (add 15% interest) email firstname.lastname@example.org
PLATINUM – One on One Ultimate IFOC Plan : Diet + Training + Weigh ins + VIP Coaching and constant adjustments (6 months)R6,670.00 Packages can be paid off in 2,3,4 instalments via debit order, (add 15% interest) email email@example.com