Why We Introduce A 12-Hour Eating Window In Transform Level 2
If you are reading this blog, chances are you have just entered level 2, phase 3.
First off, congratulations for getting this far and staying determined on your fitness journey. We know it’s not easy and the fact you have committed to bettering yourself is something you should be so proud of.
Now during phase 3 we suggest consuming your meals within a 12 hour ‘eating window.’
So, for example - if you eat your breakfast at 7am that means your final meal or snack will be consumed by 7pm.
Easy enough right?
Your daily routine may be more suited to 6am to 6pm or 8am to 8pm - whatever it is, it is completely up to you! The key here is to have that fasted period when you're sleeping overnight and don’t require a lot of energy.
This form of intermittent fasting will give your digestive system a break from constantly converting food into energy. It also allows your insulin levels to stabilise and appetite hormones to reset.
A 12-hour eating window also reduces night-time snacking, now we all love a little midnight snack but in the long run it’s not too great for us.
The types of food we choose to eat late at night are often not that nutritious rather something that hits the spot just right without actually providing us with any sustenance.
Intermittent fasting enhances hormone function that in turn assists with weight loss. It also aids in increasing the breakdown of body fat and enables its use for energy. Fasting provides your body with the kick-start it needs to repair cellular processes such as removing waste material from cells.
Please note it is suggested that women should not fast longer than 14 hours as it can disrupt hormone levels. Breastfeeding and expectant mums should not strictly fast either, while breastfeeding women with an established milk supply can slowly introduce a 12-hour eating window - this should not be at the detriment of milk supply or ignoring appetite cues.
But remember! If you are truly, physically hungry throughout the 12-hour fast, then it’s important to eat something!
By Courtney Moane.
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Level 1
This is for you if you have not completed transform before or you are currently training less than twice a week
Level 2
This is for you if you have done transform before or you're currently training more than twice a week
Level 3
This is for you if you have done transform 1 & 2 before or you're currently training more than three times a week
