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GR8NESS expert Expert Reviewed
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21-Day Challenge to Incorporate Intermittent Fasting in Your Diet

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It’s that time again, GR8 friends! We’ve waved hello to 2020 with the best of intentions and settled our claims, but what’s next? It’s about time for a challenge. Raise the stakes and lower the food intake, we’ve got a fasting challenge for you.

Guidelines Before You Go

  • Consult with a physician to make sure it’s safe for you
  • Keep careful attention to how you feel before, during, and after the process
  • Assess if you have any existing health concerns that may interfere negatively

What This Challenge Can Do for You

Ready to see how far your discipline can take you? Looking to take your fitness and health to the next level? Aiming to shed some pounds and sharpen your willpower? Curious to see how your body would respond to a new way of eating? This challenge is for you.

Should you accept, understand that there is more to gain than what you’ve got to lose (yes, even in weight!). Learn how to incorporate intermittent fasting with a 360 approach, including strategies to cope with the change and carry you along with consistency.

After this challenge, intermittent fasting might just become second nature.

Potential Benefits

Intermittent fasting, or the process of restricting food for allotted portions of the day, can be approached in several ways. Outside of intermittent fasting for religion, popular methods to incorporate it for health benefits include integrating a one-time fast for a period of time, or alternating fasting days and hours.

For this challenge, we will be exploring the 16:8 method, which is fasting for sixteen hours and eating within an eight-hour window. We chose this method for its diverse manageability when it comes to working for a multitude of schedules and lifestyles.

People who love intermittent fasting already might recommend it to you if:

  • You’d like to improve your metabolism, heart, brain, or liver health
  • Your gut health could use a reset
  • Your discipline could use a boost

21-Day Challenge to Incorporating Intermittent Fasting in Your Diet

Welcome to the GR8NESS 21-Days to Incorporating Intermittent Fasting Challenge! This challenge will take you on a supportive journey as you work intermittent fasting into your schedule for 21 days.

We’ll explore the 16:8 technique, meaning eating is done in an 8-hour window, and fasting for 16.

It’s not easy to switch up eating habits, but we know that with a little strategic self love, you’ll rise to the challenge.

First: Choose an 8-hour window. We recommend something like: 9am-5pm, 10am-6pm, or 12pm-8pm.

Phase 1:

Day 1: Mantra Monday

Repeat after me: ” My body is strong, capable, incredible, and adaptable to change.”

Day 2: Thirsty Tuesday

It’s time to up that water intake. Your body will thank you.

Day 3: Work It Out Wednesday

Get moving today! Go for a run or jog.

Day 4: Thriving Thursday

Ready for a sugar detox?

Day 5: Feed Me Friday

Try a delish cauliflower recipe.

Day 6: Self-Care Saturday

Let’s work on mind to body connection.

Day 7: Success Sunday

Ready to step it up with meal prep?

Phase two:

Day 8: Mantra Monday

Repeat after me: “You may have to fight a battle more than once to win it.”

Day 9: Thirsty Tuesday

Enjoy a juice at home.

Day 10: Work It Out Wednesday

Become a yoga master for the day!

Day 11: Thriving Thursday

Are you getting the right amount of protein?

Day 12: Feed Me Friday

Feast on some pre-weekend probiotics to treat your gut.

Day 13: Self-Care Saturday

Jot down how you’re feeling mentally and physically.

Day 14: Success Sunday

You’ve made it to peak week! Let’s get that meal prep.

Phase 3:

Day 15: Mantra Monday

Repeat after me: “I have all the skills I need to be successful.”

Day 16: Thirsty Tuesday

Let’s talk craving control.

Day 17: Work It Out Wednesday

Ready to feel unexpectedly strong? Incorporate strength training today.

Day 18: Thriving Thursday

Time to measure your self-development.

Day 19: Feed Me Friday

Did someone say nachos? We have recipes!

Day 20: Self-Care Saturday

Check out these tips on mastering food prep once and for all.

Day 21: Congratulations!

That was fast, wasn’t it? Congratulations, you’ve completed #theGR8Fast Challenge!

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Amanda
GR8NESS Writer
Amanda is a GR8NESS contributing writer who lives in celebration of self care, and endeavors to approach all things with a student mentality. Her love for the study of self-development is rooted in fitness, holistic wellness, and skin care. She is an advocate for mental health; and hopes to connect others to their own way of daring to care.
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