Hey fitness nerds!

Thank you all 83,905 of you!

I've been experimenting with a new approach to weight loss that's showing promising results.

It's simple but effective: starting each week with a 24-hour fast.

Today, I'm sharing my experience and the science behind why it works.

Read 🔽 below! 

⚡️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• A health and weight loss method I've been experimenting with lately

• Article Explained Simple: Can cayenne pepper help you lose weight?

• 3 Tips to reduce hunger on a diet

• Healthy lemon drizzle cake Recipe

A health and weight loss method I've been experimenting with lately

I've been trying something different with my weekly routine. Every Monday, I fast for 24 hours. This isn't about punishment or extreme restriction. It's about giving my body a strategic reset at the start of each week.

Here's why I chose Mondays. The weekend often involves more laying around - not exercising. Starting Monday with a fast helps me start the week right, and reset my body.

My fast runs from Sunday dinner to Monday dinner. During this time, I drink water, black coffee, and green tea. No calories, just hydration and clarity.

The results have been interesting. Beyond the obvious calorie deficit, I've noticed improved mental clarity during my fasting days.

My energy levels are surprisingly stable, especially after the first few weeks of adjustment.

Weight loss has been consistent but gentle. The weekly fast creates a natural calorie deficit without extreme daily restrictions. I'm losing about 0.5kg per week while maintaining my muscle mass.

The benefits extend beyond weight loss. My digestion has improved. I feel less bloated, and my energy levels are more stable throughout the week.

Sleep quality has improved too. On fasting days, I tend to fall asleep more easily and wake up feeling refreshed.

The first few weeks were challenging. Hunger would come in waves, but they'd pass. Now, my body has adapted, and fasting days feel natural.

This approach isn't for everyone. If you have a history of disordered eating, are pregnant, or have certain medical conditions, it's not recommended.

This isn't a magic solution, but rather a tool that works well within a balanced approach to health and weight management. The rest of my week involves normal, healthy eating.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 Tips to reduce hunger on a diet

Managing hunger is crucial for diet success.

Here are three effective strategies to keep hunger at bay:

1. Prioritize protein and fiber
   
   These nutrients are your best allies in fighting hunger.
   
   Start each meal with protein (like eggs, chicken, or fish) and include plenty of fibre-rich vegetables.
   
   The combination creates lasting satiety.
   
   For example, start your day with eggs and spinach instead of cereal or toast.
   

2. Time your meals strategically
   
   Don't wait until you're starving to eat.
   
   Plan your meals about 4-5 hours apart.
   
   This helps maintain stable blood sugar and prevents the extreme hunger that leads to overeating.
   
   Keep healthy snacks on hand for emergencies.
   

3. Stay hydrated
   
   Often we mistake thirst for hunger.
   
   Drink water throughout the day, and especially before meals.
   
   A large glass of water 15-20 minutes before eating can significantly reduce hunger and prevent overeating.
   
   Add lemon or cucumber for variety.
   

Remember, some hunger during a diet is normal, but you shouldn't feel ravenous. If you're constantly hungry, your diet might need adjusting

Vote below to choose the diet for next week’s recipe

Healthy Lemon Drizzle Cake Recipe (makes 12 servings)

Craving something sweet and citrusy?

This healthier version of the classic lemon drizzle cake satisfies your sweet tooth while keeping the calories in check.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 180 kcal

• Protein: 8 g

• Carbohydrates: 25 g

• Sugars: 10 g

• Fat: 6 g

The Ingredients

• For the cake:

  • 2 cups almond flour

  • 1/2 cup coconut flour

  • 1/2 cup vanilla protein powder

  • 2 tsp baking powder

  • 1/4 tsp salt

  • 3 large eggs

  • 1/2 cup Greek yoghurt

  • 1/4 cup honey

  • 1/4 cup coconut oil, melted

  • 2 lemons (zest and juice)

  • 1 tsp vanilla extract

• For the drizzle:

  • Juice of 1 lemon

  • 2 tbsp erythritol or stevia

  • 1 tbsp water

The Instructions

• Preheat your oven to 350°F (175°C). Line a loaf tin with parchment paper.

• Mix all dry ingredients in a large bowl.

• In another bowl, whisk together eggs, yoghurt, honey, melted coconut oil, lemon zest and juice, and vanilla.

• Combine wet and dry ingredients until well mixed.

• Pour into the prepared tin and bake for 45-50 minutes, or until a skewer comes out clean.

• While the cake is baking, make the drizzle by heating the lemon juice, sweetener, and water until dissolved.

• When the cake is done, poke holes in the top and pour over the drizzle while still warm.

• Let cool completely before slicing.

This healthy twist on lemon drizzle cake uses protein powder and almond flour to boost protein content while keeping sugar content low.

The Greek yoghurt adds moisture and extra protein, making this a guilt-free treat that's perfect with afternoon tea!

Vote for the next week’s Recipe by clicking the button below

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