How To Make Your Intermittent Fasting Plan

[@djscra89]

I have been fasting for almost year now. started 16:8, switched to OMAD 2 months ago. TODAY I finally wrote down my plan. 60 pound gone, 80 to go. Thanks for the great videos. you are reaching more people than you know!

[@AnnSkip]

I write down my goals, tablet, notebook, frame it, on phone everywhere. My small goals each month and my ultimate end goals. I succeed each time. Mindset and Manifestation and hardwork pays off.

[@esthersprinkle5797]

Thanks for your realistic and logical advice. I’m 77 and my husband is 70. We’ve been doing Whole Food Plant Based eating off and on for about 10 years. (It works when you do it.) But we were struggling with cravings and missing certain foods. The IF system makes so much sense. So we started two days ago. I have a tendency to go “gung-ho” with a new thing. Now I’m taking it slowly and praying a lot. My husband has many health issues and we’re trusting for some relief for him. I have some issues, as well. We’ll see… no huge expectations. We each want to lose around 25 lbs. We’ll see about that, too. We’re heading off on an exciting new adventure together with our Lord at the helm. Thanks for all your help.

[@guardme6112]

You make this fun!!🤗 I love your attitude and your being so practical! And you can tell, you really want to help people! I am 66 and I started yesterday! I walked for 1 hour (You say 2 hours is 6 miles), I’ll get up to that! But I feel like I’m taking you with me on my weight loss journey and I look forward to your videos! Keep up the good work! You are awesome!💖

[@susiemccoy7]

I'm IF 20 hours a day. I've begun walking an hour each day. Thank you for your videos.

[@SixMilesToSupper]

Glad you've found them helpful, Susie!

[@TheJusbnkim]

Have you been successful in weight loss? I just started 20/4 today.

[@clockerbell9717]

You just nailed it. You make so much sense. This has given be true freedom. I’ve really been a mess from too much info and too much failure. This really has helped me so much. I’ve made my plan. And it’s one I can stick too!! Thank you. Thank you. Thank you. I’m so glad I found your channel. I’ve literally unsubscribed to all the confusing ones I was following. You have made this possible for me. ❤

[@jpbarrett143]

I haven’t seen any “what I eat in a day” videos from you. This is something I think would help me put it all together. Because I hear you say you eat all the foods. I just can’t wrap my head around that. If you could do a 16:8 what I eat in a day would be awesome 👏. I really enjoy your videos. Thanks for all your hard work ❤️

[@SixMilesToSupper]

I don't do those, but I did make a list one time of what I ate in a week in this blog post. I was eating OMAD at the time sixmilestosupper.com/intermittent-fasting/intermittent-fasting-meal-plan/

[@kimberlycramer9083]

@@SixMilesToSupper Thank you so much for posting this, Ms. Kayla! I have been intermittent fasting for a year now and am down 60 lbs but started to feel as if I was restricting what I ate too much in an effort to make everything I eat "window-worthy". But I am from the Midwest and grew up on the same kinds of foods you and your family eat, and that's exactly what I feed my own family--tacos, pasta, tatertot casserole, meatloaf, mashed potatoes, etc. So it is amazing to see your success while still eating all of those kinds of foods! I was doing alternate day fasting but it became too much for me mentally, so I am back to OMAD. Question for you: do you ever find yourself feeling too restricted by only eating one time each day? Or does the cheat day each week help relieve that pressure? Thank you in advance from a fellow sister-in-Christ! :)

[@wayneschneider7795]

What i see is that most people dont want to take the time and effort to sit down and make their own plan. They want to use someone else's. Won't work for the long-term. And that plan can and should change as you learn what does and doesn't work for YOU. Be flexible! Don't be afraid to make changes. Your advice is so great, Kayla.

[@SixMilesToSupper]

Thanks for the kind words, Wayne. I think a lot people find the process intimidating. I know I had a moment of "Who do I think I am to write my own plan?" But I sure am glad I did. (:

[@Chris-il8kf]

My gosh...you are beautiful!! And so inspirational!! Your hair, skin, makeup Just gorgeous

[@kellymcandrew8442]

So thankful for your videos!! I keep coming back to your channel for tips. I found you last summer and since then have lost around 20 lb doing intermittent fasting and walking. Thanks for always keeping it real.

[@brg2743]

I just try to hold off eating in the morning. If I want to eat sarlier because I'm hungry that's what I do. I try to eat less carbs, but don't deny myself if I really want it. I try to stay away from anything my body reads as sugar as much as possible. I do eat fruits and veggies. Have lost since six lbs. since July and have tried losing for years. If I can do it, so can anyone else.

[@williambranham6249]

Thank you. This is very useful information to help me and others who struggle with Type 2 diabetes.

[@SilentReader2]

Hi! This came at the perfect time for me as I have been struggling a bit amd needed to hear all of this. Thank you for such an honest, realistic and sustainable approach to IF. I am going to write down my three items on a sticky note, as suggested. Thank you so much!!! 1. Keep it simple. 2. Keep it easy. 3. Be honest with yourself and what you dislike.

[@SixMilesToSupper]

Thanks for your kind words! Best wishes on your journey!

[@rizone6640]

@@SixMilesToSupper hi i want to lose weight how i connect you

[@A.Carlson-ib6ct]

Fantastic encouragement!

[@AnnSkip]

I love the OMAD concept I eat whatever I want and lose weight. I have one day rest of it and one day of exercise too.

[@S.B1989]

Wauw this came at a great moment. I am back with IF and with different hours I am so happy with that. I hope I can stick to a simple thing to first respect my eating window and eat so healthy as possible. By respecting my body. I get bloated from bread and stuff and milk so voila I take that out for this week I feel better and no hunger. Greeting from Belgium!!!

[@SixMilesToSupper]

Best wishes on your journey, SB!

[@vegefarmer]

Thank you. .You have clarified several areas for me to work on. I am starting to walk again & will increase the distance over the next month to 24,000 steps. :)

[@weeni001]

I resonate! Very timely for me. I have been so inconsistent. Need to do this for certain.

[@CinSpain]

You explain things very well. Doing the same thing every day didn't work for me. I plateaued a very long time till I found the way out again, but I'm also older than you. I'm consistent in the way, that I fast at least 16 hrs and start fasting 7.30 pm as the absolute latest. Some days I'll have omad, some days two meals. Yesterday I met friends, and my window closed before I got home, so now I had breakfast after 22 hrs. Other days I'll have lunch and dinner. A plan like yours wouldn't work, although the idea is good. It might be implemented in my exercise, though... And maybe later, next time I hit a plateau 🙂

[@denisepinet9472]

I've been fasting for 2 months have lost 10.4 pounds. This is the easiest that I have lost weight. I don't stick to one plan. I do 22:2 when working and less hours when on days off. It seems to be working for me. I also eat what I want too. I do OMAD and I don't eat junk food any more not craving it like before. I might have a choc bar and pop once in a while but not often. I also drink more water.

[@SixMilesToSupper]

Congratulations on your weight loss!

[@dianem7815]

I am new to your channel. You "take" on IF, goals, being real with yourself is SO refreshing.

[@loveandcrumbs1337]

0:29 ❤ Kayla, hi I want to thank you so much for this video. It sums up all the questions. I’m having right now about why I am struggling with IF. Do you know how much you’re helping people? I hope so!

[@SixMilesToSupper]

I'm so glad it was helpful! Thank you for those kind words!

[@amykindle1959]

This is the best video yet ! It is SO GOOD!

[@cathycollins2501]

Thank you for your videos. Always great content

[@ninaannewestwell6150]

Thank you so much for this video…. I’ve wrote out my plan & today starts my easy consistent plan.

[@SixMilesToSupper]

Awesome! I hope it goes well for you!

[@pslitchfield]

Thank you for all your videos and everything you share. I recently downloaded your book on weight loss obstacles. Love it! Keep going Kayla❤️

[@SixMilesToSupper]

Glad you enjoyed the book! And thanks for buying it!

[@Leila2206]

thanks to THIS lady, i have lost more than 30kg and will do more! i watched all the videos (several times!!!), some I have as a playlist and listen to them to motivate myself. i do not say, i take everything, i created my own plan, but this chanel did a lot for me. thank you!!!!

[@SixMilesToSupper]

Congratulations, Tobrok on taking action and changing your life!

[@ToniHopeLive]

Ty🤗

[@NonaMaryGrace1952]

Hello Kayla, this is a great idea. Thank you. 💕NonnaGrace 🐓

[@m.p.6039]

This reminds me of Robert Lustig's famous lecture Sugar the Bitter Truth, when he says that his protocol is so simple that you could write it on the back of a matchbox (no sugar, more fibre, etc).

[@annaapplebush5316]

Great video! Thank you so much. I am on IF since about a month (by your Inspiration). Losing weight very slowly, but now since about a week - NOTHING!!! I'm really stickig to it - what am I Doing wrong? Blessings from Germany.

[@ruthiev-i8718]

Probably nothing. It's usual for this to happen sometimes. Keep going on your journey and the scale will move again 🙂

[@SixMilesToSupper]

What Ruthie said.

[@mercedezlucke-benedict1122]

I love this one!!

[@DeborahASolis]

Thank you for this great video!! When you were doing OMAD, did you consume your meal within one hour?

[@SixMilesToSupper]

Normally our meals are 30-45 minutes long, sitting and talking with the kids. - J.R.

[@stephaniekey6018]

Thanks!! I love your videos. So helpful to me

[@SixMilesToSupper]

Thanks for the kind words, Stephanie!

[@nancynoga2763]

Very realistic and doable 👌 approach to weight loss and a great video! Bought your books as well and love them! Thanks Kayla

[@lisacampagna5972]

Such great tips!

[@claudiaharris187]

Welcome back! ☺️

[@SixMilesToSupper]

Thanks!

[@saram4233]

Great advice, thank you!

[@kimstryitchannel3903]

Your videos are really great. You always hear ppl talk about how they’re going to get to their goal weight and very little to nothing about how they’re gonna stay there. I’m always so goal oriented and I’m strict as hell until I reach my goal and then I rebound pretty quickly bc I want all the bad stuff. But I think it’s important to include cheat days bc that makes it easier to stick to.

[@SixMilesToSupper]

Thanks for the kind words, Kim! The cheat day has worked wonders for me, and I still have one every day, even in maintenance. (:

[@sunkissedbytmh3219]

What finally worked for me was going longer than 8 hours in between and no sugared drinks outside my eating window. Seems super easy this time. This is my 3rd time.

[@SixMilesToSupper]

Finding what works! That's great! - J.R.

[@inismoonlight4731]

Love your work!

[@daworldthroughmyeyez]

This is such a impacting video

[@rogeriosabino8854]

Hi ! I'm from Brazil and I love this channel !!!

[@Skarecrow1949]

Bom dia!

[@rogeriosabino8854]

@@Skarecrow1949 good morning dude !

[@SixMilesToSupper]

Awesome! Thank you for your kind words!

[@debweaver9412]

Right on ... thank you!

[@rozabizaare39]

I'm so happy for the advice. Thanks! 😀

[@SixMilesToSupper]

Glad you found it helpful!

[@sweetbfarms7846]

Great video! Super helpful!

[@joymitchell5446]

Thank you so much makes so much sense.

[@godisgood2919]

Oh, I'm so glad comments are back on!!

[@SixMilesToSupper]

KZbin comments have their good and bad points, but for now I'm glad they're back on too! (:

[@godisgood2919]

@@SixMilesToSupper I understand. :)

[@algeriennehealthysimplelif6612]

Thanks a lot

[@elizabeth0265]

This video is perfect timing for me. I have considered IF in the past but was always expecting or nursing. Now I am finally at a place I would like to implement it. My plan is : eating window will be 11-7 six days a week, and to add in walking or yoga 3 days per week. Exception to my window is my lite body armor drinks. What do you think? Any advice?

[@wayneschneider7795]

What is 11/7?

[@elizabeth0265]

@@wayneschneider7795 a 8 hour eating window from 11am to 7pm

[@SixMilesToSupper]

I think it sounds like a great plan, but the key is implementing it, and seeing how it works for you! Just track your progress and see what kind of results you have, then make tweaks as necessary. Best wishes!

[@jahamilton6]

Hey there! When you had your cheat day on Sunday, do you mean you ate whatever whenever that day without a fasting window or did you still fast and eat whatever? Also, I'm curious and you've probably said it in other videos, but how much did you lose starting in 2016 and how long did it take you around? Thanks so much!

[@marsha2600]

Is Land O Lakes half and half creamer ok to use?

[@inismoonlight4731]

In this video along with others she answered the question. Myself use organic heavy whipping cream love the richer creamy taste.

[@SixMilesToSupper]

I use any kind of full fat half and half, or sometimes heavy whipping cream if I'm feeling luxurious. (:

[@marsha2600]

@@SixMilesToSupper Thank you.

[@asifsharif590]

Fantastic video

[@inismoonlight4731]

Tell you what all her videos are fabulous. Last year lost weight intermitt fasting and walking six miles.

[@SixMilesToSupper]

Thanks for the kind words!

[@risingphoenix2657]

Hey Didi you do a calories deficit? If so how many calories?

[@cindybuntain9361]

How did you control your hunger? I experience horrible jitters and fast heart rate just doing a 16/8. And even after the meal my body stays in the fight flight mode.

[@eckankar7756]

I've done OMAD now for 20 days doing Keto/low carb and lost 2 pounds so far.

[@SrikumarChakravarthi]

Realistic! When my clients says I like Italian, I had to take them there and eat a lot of pasta. I am not going to lose my business by saying keto, not carbs etc because I have a family to feed. This is my way to go too. Started losing past month I have been on 16:8 IF. Good mentoring! Keep it up. Thanks.

[@tyrarice7318]

Hello. I hope I'm understanding you right. You drink coffee with half and half during your fasting window, correct? But do you measure your half and half? I like a lot of half and half and i really don't want to measure...lol... Also do you think it's ok to drink bone broth anytime during fasting window or a few hours before the fasting window is complete or during my feeding window if I want to stretch out my hours of not eating to work on doing OMAD a few days a week? I hope I didn't confuse you. Also, thank you for posting videos because they help and encourage me a lot.

[@SixMilesToSupper]

Hey Tyra! Thanks for your kind words. I do drink coffee with half and half in the fasting window. I hate measuring as well, though I did measure it a while back because a lot of people were asking me how much I use. It was about 3 tablespoons per 12 oz of coffee. But again, I never measure, because sometimes the roast is darker and I want more half and half. I want my coffee how I like it, not based on some arbitrary measured amount. (: I've never had bone broth in my life, so I can't give a really helpful answer, except to say, if you feel that will help you get through the fasting window, try it out. See how it goes and what you learn. (:

[@tyrarice7318]

@@SixMilesToSupper Thank you so much for your response. Im trying to kinda do my fasting like you but I can't eat a lot of food in one setting so I'm thinking about doing the 20:4 and eating 2 small meals within a caloric deficit because I used to be a junk food junkie and ate out of boredom. I've been consistent with 16:8 for about a month and a 1/2. I haven't lost any weight but I've gained a lot more energy and my nails are growing strong again. They were brittle for maybe the last 4 years. Again, thank you for your videos.

[@hamidab7939]

Hey, I’ve been experimenting with intermittent fasting for the last one year but I haven’t ever stuck to a specific IF time. I haven’t lost any inches off of my body :/ I also have gut inflammation which I am working on. Should I just start from the beginning again or what ? X

[@SixMilesToSupper]

Pick a fasting window that you can stick with, and then if you need to, lengthen it out as you need to and feel ready to.

[@sointentional]

Omgoodness this was me no plan !! Just in my 😅head ..lol

[@noexit4458]

Oh I walk six miles a day easily because I took driving out of the equation: walk to commute, walk to get groceries. When I have cravings I walk to the grocery store that’s 3 miles away, so even if I end up eating that ice cream my walking has already earned me the caloric deficit.

[@cathymccormick474]

Can i lose following all of this except walking 6 miles?

[@SixMilesToSupper]

Lots of people have. I will say this: fasting creates a vacuum of time, and something needs to be put in that place to fill it (other than food.) So, find something to do with that time (maybe reading, drawing, some sort of hobby?)

[@jilldecker2651]

I can't walk but can get in wheelchair so do I need to exercise.

[@SixMilesToSupper]

Kayla doesn't believe that exercise is necessary to lose weight. Eating less food is what is most helpful. She enjoyed the walks mostly for mental clarity and to take her away from the food. - J.R.

[@janetfreysanderson5731]

I am trying to be your friend on Fitbit?

[@SixMilesToSupper]

I accept all the ones that I get, but it's possible yours got lost in the mix. You can resend the friend request and I'll accept it. (:

[@2SurvivalHomesteadTeachingFarm]

I walk 5 miles a day, drink 8-10 cups water a day (no other beverages), do 18/6 intermittent fasting and have been for a couple years. I gain an average of 12-18 pounds a month. Ugh!

[@2SurvivalHomesteadTeachingFarm]

@@godisgood2919 yes the weight has went on fast. The numbers are right. It was a sudden thing. I wasnt losing weight but maintaining for about a year and then after that (no changes to diet or exercise) and the enormous weight gain. I went from 180 to 520 in no time. I still walk 5 miles a day, even at that weight. I do 2 meals a day and have even went from a 18/6 to a 20/4 intermittent fasting with between 1100 and 1500 calories a day. I saw the free clinic but hopefully I can find a pro Bono doctor at some point. There has to be something going on medically.

[@godisgood2919]

@@2SurvivalHomesteadTeachingFarm I'm so sorry. That has to be extremely frustrating. I hope you can find some answers.

[@SixMilesToSupper]

I hope you find a doctor who can help you get to the bottom of this!

[@BobVerVoorn]

One Noon Meal A Day - or - Lunch Eater