Protective Diet Class #220

Day Fast and Feast Guide

This class is packed with pro tips for regulating hunger hormones and stopping the snacks without feeling deprived, including 20+ examples of what I eat and drink for maximum results while Day Fasting and Feasting on One-Meal-A-Day (OMAD).

Announcements

• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop www.protectivediet.com/bulk, an independent source for low-cost, high-quality PD staples in bulk.
• Take advantage of current savings on Protective Diet Plant-Based Broth Mix. Rising ingredient costs are forcing prices up.

Vocabulary

Mindful Eating

Day Fast & Feast

50/50 Plate

Food Satisfaction

Ghrelin

Autophagy

Action Steps to Plant-Based Day Fasting Success

Protective Diet OMAD Menus		Consider Fasting a Pleasurable Next Step in Your PD EvolutionIf you’ve been following a Protective Diet 100%, you are perfectly primed to Day Fast. Fasting prevents disease, repairs sagging skin, and activates anti-aging AMPK to promote autophagy. Autophagy literally means “eat thyself”. It is a cellular survival mechanism that intensifies when nutrients are scarce. When food stops coming in for an extended period (18+ hours), the body stops producing new cells (cell division) and switches to getting what it needs by recycling damaged proteins, mutated cells, and tumors/cancers. Autophagy protects us from disease: – Cancer–uninhibited cell division causes cancer. When autophagy ramps up, cell division stops. – Alzheimer’s/Parkinson’s—as we age plaque, debris and neurofibulatory tangles, or old and damaged   cells accumulate in the brain. This leads to Alzheimer’s, Parkinson’s and memory loss. During autophagy they are cleaned out and recycled into healthy cell components. Autophagy increases when nutrients are low and the body needs energy. Fasting lowers nutrients, shifting our body into autophagy. Fasting promotes a healing miracle within us. Fasting also allows the body to burn fat reserves, giving us a lean BMI, reducing the risk of disease, and increasing longevity. When we fast consistently, and break our fast at the same time every day, ghrelin (the hunger hormone) adjusts to signaling only at that time. Your body will accept that this is what you do and get better and better at using stored fat and recycled cell components to meet your needs. Fasting also improves meal satisfaction. There is nothing like feeling hunger and anticipation when fasting and feasting. Every night is like Thanksgiving when you are Day Fasting on a Protective Diet.   Follow Julie Marie’s Pro Tips Download a printable Day Fast and Feast Guide for the most up-to-date reference. Each tip is essential. Watch recommended classes for specific guidance in areas of interest or challenge.
Tuber Tonic Latte Flatbread Sandwich:   Prosciutto, Greens   w/Italian Dressing &   Pickled Pepper Rings Yogi Bowl Pumpkin Cheezecake
Focaccia Muffins Quickie Cream of Veggie Soup   w/noodles Tossed Salad Yogi Bowl
Green Tea Zesty Noodle Bowl Ruby Raw Kraut Tostadas w/Pico Apple Slices Yogi Bowl
Chai Latte Pinto Beans with:   shredded lettuce,   cilantro, tomato,   onion & yogurt Baba Ghanoush Jackfruit, Grapes Yogi Bowl
		1. Eat a Protective Diet fulltime to eliminate cravings      so you can sustain fasting. Be in a place of health.      If you are on medication consult your physician      before beginning a Day Fasting practice. #082 Mastering Label Reading#187 Get in the PD Groove#078 Introduction to Mindful Eating#143, #144 Mastering Mindful Eating#181 Keep it Out and Keep it Off#213 Healthiest Summer Kickoff Challenge 2. Set up your Workplace for Wellness—stock your      pantry so PD meals come together with ease. #032 Pantry Staples#033 Spices, Vinegars, Extracts & more#034 Refrigerator & Freezer Staples		3. Do not eat anything until you are sitting down to      feast—No exceptions. Eliminate the struggle.      No chef’s treats. They will cause you to eat a full      meal, grazing style. Grazing will cause you to      exceed your energy needs (overeat) resulting in      feelings of failure & reduced meal satisfaction. #248 Self Awareness Training#200 Stop the Snacks Challenge#207 The Need to Feed 4. Plan to retire for the day after fasting.      Do not break your fast until you are finished with      work and important tasks for the day. You will      have decline in focus and concentration once you      break your fast. Your energy will sink. Ending a fast      early will cause you to snack to stay awake.
Homemade Lasagna Salad/Daily Dressing Focaccia Muffins Jackfruit Yogi Bowl Cookie Dough Bites
Minestrone Soup Focaccia Muffins Tossed Salad Yogi Bowl
Flower Water Hashbrowns a la Florentine Frittata Faux BLTs Berries and Pie

Flower Water Jackfruit & Popcorn Zesty Noodle Bowl Shanghai Cucumbers Yogi Bowl		5. Do not Batch Cook Meals Ahead of Time. Enjoy      freshly prepared food daily. Prep time adds      an extra hour of fat burning/autophagy. A fridge      full of prepared meals will cause you to eat      more to avoid waste. #183 Batch Cooking Can Stall Weight Loss 6. Set Up for Success (SUS)—make salad dressings,      sauces, and yogurt ahead of time, so all you have      to do at meal time is chop your vegetables. #118 Set Up for Success 7. Get Out of the Kitchen. Enjoy the freedom &      convenience of preparing only one meal. Find      something fun to do with your extra time. Take a      “lunch break” and lay in the sun. Take a nap. Lift      weights. Read. Watch a PD class. Go to the library. 8. Improve food quality and variety with Protective      Diet quality ingredients. Include fermented foods,      fruit, yogurt, sprouts, and other functional      ingredients with every meal. Make this one      meal protective and delicious. #316 Seven-day Sauerkraut#148 Maximizing Sulforaphane#253 Benefits of Nutritional Yeast 9. Take a vitamin B-12 supplement with your meal.      Keep it in your meal prep area so you don’t forget. #142 Video Coaching Hour: B-12 10. Know your personal why. Write it down. Think of      your “why” when you feel uncomfortable. Expect      and welcome discomfort. It means your body is      making the switch. #156 Calendar of Achievements		11. Do not tell anyone you are fasting. Get good at it      first. You do not need to defend a practice you are      just beginning to understand. Time dinner for      when you want to break your fast. 12. Drink calorie-free beverages to soothe yourself. Enjoy Tuber Tonic, chai, hot water with lemon, Japanese green tea, ginger water & flower water. Skip the stevia and erythritol to eliminate breaking your fast, improve taste bud reception and save money. See this as a cleansing time. Don’t disrupt the magic that’s happening. Chew on a cinnamon stick. Carbonated mineral water can   fill your belly if your hunger is just too much to bear. #206 Tea Ritual and Spices for Protection #319 Sip on Polyphenol Protection 13. Appreciate your feelings:      Hungry?—mediate & appreciate an empty stomach.      Do not fear this new feeling.      Cold?—take a hot bath in Epsom salts to detoxify the      body and promote autophagy.      Tired?—take a nap. Food usually distracts us from      feeling tired momentarily. Sleep is what you really need.      High energy will come as your body gets more efficient. #037 Sleeping Like A Rock      Sad? Overwhelmed? Stressed? Angry? Excited?—      many people cover up feelings with food. You will be      forced to feel them now, so address them and find      healthy ways to manage them. 14. Tighten up your feast window for maximum results. Aim      for 1 to 2 hours. Be flexible on special occasions and take      notes on how you feel in your Calendar of Achievements.
Latte Julie’s Babyjack Ribs Focaccia Muffins Tossed Salad Jackfruit and peaches Yogi Bowl
Tuber Tonic Julie’s Babyjack Ribs Mashed Potatoes Grilled Corn Dry Steamed Kale Tostadas w/Pico Yogi Bowl
Tuber Tonic Baba Ghanoush w/   Pita Chips &   Spice Sauce Dill Rice Fattoush Salad Grapes
Chai Latte Julie’s Babyjack Ribs American Potato Salad Grilled Corn Veggies sticks w/   Ranch Dressing Peaches
		Student Q & A Q: How do you manage Day Fasting with family and guests in the mix? (20:00) Q: Is a 6 to 8 hour eating window a good idea? (27:50) Q: Is there an advantage to having two meals in an eating window instead of one big feast? (28:00) Q: Do you eat fewer calories in a day now that you day fast. (32:38) Q: Can we drink tea with cinnamon, or PD Broth during fasting? (49:58) Q: What about chewing and swallowing cinnamon sticks? (50:48)   Encouragement If you are just starting out on a Protective Diet, don’t let the noise of not eating get in your head. This is just another practice that you might want to visit later. You can attain optimal health eating a fulltime Protective Diet unabashedly. But this option is here for betterment and I’m here to support you.   “What seems impossible today will one day become your warm up.”
Cabbage Soup Hush Puppies Popcorn Shrimp Creamy Coleslaw Tartar Sauce Raw Cauliflower Fruit Platter
Flower Water Pizza Arugula w/Daily   Dressing Grilled Corn Cheezecake
Cilantro Lime Rice Unfried Beans Tostadas w/Pico Fruit Platter
Falafel Dill Rice Creamy Hummus Fattoush Salad Jerusalem Salad Pita Chips Spice Sauce
		Recommended Classes: The Fasting Series #218 The Hideous Truth of Opioid Addiction (My Why)#219 Day Fasting on a Plant-Based Diet (Benefits of PD Fasting)#220 Day Fast & Feast Guide (What I Eat & Drink When I Fast)#221 Day Fast & Feast (Shorten Window For More Benefits)#233 Biology of Burning Body Fat (Keto vs PD Day Fasting)#313 Master Fasting: A Transitional Approach#308 Anti-Cancer Diet#245 Promoting Autophagy While We Eat, Sleep & Play			#200 Stop the Snacks Challenge#143 Mastering Mindful Eating#237 What I Eat In a Day (Fasting Meal Plan)#264 Two Years Day Fasting (Sustainability)#293 48-Hour Fast Plan and Prep Guide#294 48-Hour Fast: Day 1 Template#295 48-Hour Fast: Day 2 Template
Chai Latte Flatbread Sandwich Grapes Popcorn   Watch the class for many more examples

---

Class Description:

This class is packed with pro tips for regulating hunger hormones and stopping the snacks without feeling deprived, including 20+ examples of what I eat and drink for maximum results while Day Fasting and Feasting on One-Meal-A-Day (OMAD).

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-220-day-fast-feast-guide/