INTERMITTENT FASTING GUIDE
BY DR. TABATHA
DISCOVER THE WEIGHT LOSS & SPIRITUAL BENEFITS OF INTERMITTENT FASTING
“Theeasiestwaytohelpwomentakebackcontroloftheirbodiesisto teachthemhowtofasttheirwaytoanunstoppablefaith.”
whatis
INTERMITTENT FASTING?
Intermittent fasting is a meal-timing plan with health and weight loss benefits.
Fasting is also an ancient spiritual practice.
Fasting is a controlled period of time where you abstain from food.
When fasting, you eat healthy food within an “eating window.”
Fasting has been clinically proven to burn fat while increasing muscle tone.
Intermittent fasting is not starvation, nor is it a diet.
Fasting is a choice; nobody is withholding food from you at any time; you choose when to break your fast.
INTERMITTENT FASTING
✔ Speed up your metabolism
✔ Balance your hormones
✔ Lose stubborn belly fat
✔ Balance your blood sugar
✔ Trigger fat-burning hormones
✔ Build lean muscle
✔ Improve mood
✔ Increase energy
✔ Detox at the cellular level
BURN STUBBORN FAT
There are calories stored in your body fat.
You can get the calories you need for energy from a meal you eat right now…
Or you can release the calories stored in your fat cells by fasting.
HEAL YOUR GUT
Fasting heals leaky gut syndrome.
The bad bacteria in your gut die faster than the good guys, so starve back the bad guys with a fast…
Then, grow an army of the good guys living in your gut when you re-feed with healthy food.
Eating a “gut-friendly” diet when you break your fast is essential.
spiritualbenefits
OF INTERMITTENT FASTING
Everyone knows that Jesus fasted for 40 days…
Did you also know that fasting is mentioned multiple times throughout the Bible as a way to strengthen your relationship with God?
“Fastingisabeautifulway
Christians have used Lectio Divina for centuries to deepen their relationship with God.
Lectio Divina is a slow, contemplative way of reading the Bible that emphasizes listening to God’s word rather than just reading it.
I teach women how to practice the art of intermittent fasting while using the ancient practice of Lectio Divina.
You can expect more profound transformations when you feed your Faith while fasting.
Purify your body, mind, and soul
Find joy in the Lord, not the food you consume Train your body and mind to resist temptations
Easily shift into gratitude
Understand psychological needs vs. your body’s needs
Become your best self through prayerful reflection
Deepen your relationship with God
intermittentfasting IN THREE SIMPLE STEPS
STEP 1: DON’T EAT ANYTHING AFTER DINNER
I recommend every adult follow this eating rule for life!
Don’t eat anything after dinner.
Once you stop eating, your fast has begun!
Create this new habit starting tonight: do not eat anything after dinner.
Ideally, you want to stop eating 2-3 hours before bed.
Nail this one rule down before moving on to step two.
Remember, your fast begins once you swallow your last bite of dinner.
intermittentfasting IN THREE SIMPLE STEPS
STEP 2: EAT IN A 12-HOUR FEEDING WINDOW
Continue the Rule from Step 1: Do not eat anything after dinner.
Now that you have stopped eating 3-hours before bedtime, you are ready to practice the meal timing plan, where you eat within a 12-hour feeding window.
EXAMPLE:
Finish eating dinner at 7:00 PM.
Abstain from food from 7:00 PM – 7:00 AM.
This means you won’t drink coffee with cream until 7:00 AM.
You may drink black coffee before 7:00 AM, but don’t put cream in it until you have gone 12 hours!
*Note: You are sleeping for most of your fasting window!
BENEFITS OF A 12-HOUR FAST:
✔ Better sleep
✔ Lower blood sugar levels
✔ Improve insulin sensitivity
✔ Gut-microbiome reset
✔ Better detox function
✔ Burns more calories
✔ Reduces Inflammation
Once you ’ ve gotten into the rhythm of eating exclusively in a 12-hour window for a few weeks, you may want to take it to the next level
06 intermittentfasting IN THREE SIMPLE STEPS
STEP 3: EAT IN AN 8-HOUR FEEDING WINDOW
Continue the Rule from Step 1: Do not eat anything after dinner.
Step 3 is where you will “break your fast” 16 hours after your last bite of dinner.
EXAMPLE:
You only consume calories from 11:00 AM to 7:00 PM.
HEALTH BENEFITS OF 8-HOUR FEEDING WINDOW:
All the same benefits of eating in a 12-hour window, but much better!
Many women lose weight by incorporating a few 8-hour feeding i d i h i k
whatabout HUNGER?
Hunger is not a sign that your body desperately needs calories or nutrients.
You have all the calories you need in your stored body fat.
If you are eating a nutrient dense diet, your body has built up enough micronutrients and macronutrients to safely get through your fasting day.
WHAT CAN YOU CONSUME
DURING A FAST?
✔ Water
✔ Coffee (leave out the creamer)
✔ Tea (leave out the sugar)
✔ Lemon squeezed in water
✔ Electrolytes
✔ Apple Cider Vinegar diluted in water
WHO SHOULD NOT FAST?
✔ Children
✔ Pets
✔ Pregnant women
✔ Breastfeeding moms
✔ People with Type 1 Diabetes
✔ Adults over 80
fasttofaith THE 40-DAY PROGRAM
I guide Faith-based women to grow their relationship with God through the biblical teachings of fasting in my 40-Day Fast to Faith virtual program.
In Fast to Faith, you will deepen your relationship with God through the ancient practice of Lectio Divina.
We fast together, pray together, and learn intermediate forms of fasting.
You will also learn exactly how to nourish the body God gave you with curated meal plans and delicious recipes.
Jesus looked at them and said, “With man, this is impossible, but with God, all things are possible.” ~Matthew 19:26
You’ll get the weight loss benefits of intermittent fasting while getting all the spiritual benefits, too!
You are a child of God; all things are possible through Him.
Fast to Faith is an experience to reconnect your mind, body, and spirit to finally feel amazing in your body. You will step into your greatness and shine the way you were born to shine.
Learn more at www.fasttofaith.com
Do not restrict calories during your feeding windows.
Weight loss is less about calories and more about what you eat and when you eat.
Only try intermittent fasting if you are eating a guthealthy diet. It is essential to nourish your body with healthy foods while practicing intermittent fasting.
Blessings,
Dr.Tabatha important FASTING RULES
fasttofaith THE BOOK
Have you read my bestselling book?
Fast to Faith: A 40-Day Awakening: Reconnect Your Body, Mind and Soul for Lasting Weight Loss, Sustained Energy, and Unstoppable Strength
Available exclusively on Amaz it's your ultimate guide to transforming your body and relationship with God.
Learn to safely incorporate intermittent fasting for lasting weight loss, sustained energy, and unstoppable strength.
I lost 30 lbs using the ancient wisdom in this book, and many of my patients have seen simil success.
Don't miss out on the weight loss and spiritual benefits of intermittent fasting.Become a confident intermittent fasting machine with Fast to Faith: A 40-Day Awakening.
GET YOUR COPY HERE!
fasttofaith THE APP
Fast to Faith is more than just an app - it offers a proven blueprint for integrating fasting into your lifestyle with a focus on spiritual benefits. Here’s what you’ll get:
✔ Fast to Faith 40-day program, valued at $995
✔ Over 100 delicious recipes to make fasting a lifestyle
✔ My Proven “2-10-20-30 method” of eating for weight loss
✔ Fast to Faith Sisterhood, a nurturing and supportive community of women who share challenges, progress, and celebrate successes together
✔ Weekly Faith-Building Zoom calls with me that deepen your relationship with God through group contemplation and discussion about scripture
✔ Daily Lectio Divina scriptures, designed to enrich your spiritual connection through ongoing monthly devotionals
✔ 10% off all supplements from the Gutsy Gyn store
✔ My Signature FAITH IT Method devotional
✔ A system for tracking your health goals
✔ Accountability to ensure your success!
✔ A proven plan to lose weight while deepening your faith
START YOUR FREE 7-DAY TRIAL BY DOWNLOADING THE FAST TO FAITH APP HERE: Apple Android DesktoporLaptop
