Hello and welcome to the Intermittent Fasting Gems with Jen Podcast.

I'm your host Jen, a middle-aged Michigan mama, wife, and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it.

I've lost 46 pounds in four months and gained an incredible lifestyle

filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry or cruising to

your nine to five, let's start fasting.

Our way to freedom together.

Hello, and welcome to all of my fellow fasting friends,

if you are new to the show.

Thanks for checking things out today, and if you have been listening for a

bit, thank you so much for supporting my show and coming back and listening again.

I appreciate it more than you know.

All right, so we all know that intermittent fasting is

not a get skinny quick trick.

It's a lifestyle that we love, but sometimes life happens and we have

a big vacation or an event that comes up that's special and we

need to drop a few extra pounds.

Fast.

So in today's episode, I'm gonna share with you 11 simple and effective weight

loss strategies that you can combine all together to lose five pounds in a week.

I'm not saying it's going to be easy, but I am saying that the strategies

are simple and they really do work.

As I am recording this, I'm actually preparing to follow this plan in

a few weeks myself, because my super sweet niece Madison Teman, is

getting married at the end of June.

Shout out to you, Maddie.

Um, she is such a sweetheart.

Congratulations.

I love you and I'm so happy for you and Ryan.

It's going to be a huge family gathering and I wanna look my absolute.

Best.

Alright, so this week long plan is pretty strict and I only

recommend doing it once in a while.

If you've got something big coming up that you want to quickly slim down

for, I also think this is a great way to give your body the motivating.

Turbo boost.

It needs to jumpstart your weight loss back up again if you've kind of gone

astray, maybe gained back some weight or fallen off the intermittent fasting wagon,

a bit like all of us do from time to time.

Now, I told you that this plan was going to be simple.

And it is, uh, it's not going to be easy peasy though, because I definitely

recommend implementing all 11 of these strategies for seven days straight.

So if you are ready to just do this thing, I am totally

with you and I believe in you.

Ready?

Set, let's go.

The first thing you really must do for all seven days is too fast,

for at least 18 hours every day.

I have definitely found that the real fasting magic happens

once you hit the 18 hour mark.

Once you've reached that.

18 hours, into your fasting window.

Some really cool stuff starts happening in your body.

The most exciting thing is that the fat burning really starts to rev up

and body healing begins to magnify.

So.

I'd like to challenge you to fast clean for at least 18 hours each day.

And if you can push it to 20 hours, um, that's like the Warrior Diet

fasting method that's even better.

Strategy number two is a really big one.

I mean, it, it's an absolute non-negotiable.

My strong teacher voice is coming out for this one, but

you absolutely must fast clean.

It is so, so important that you keep things squeaky clean if you

want to achieve the absolute.

Best weight loss results possible.

I have an in detailed blog post all about how to fast clean

and how to do it the right way.

I will leave that blog post link in the show notes for you below.

Throw dirty fasting out the window, and stick to the four best intermittent

fasting drinks only during your periods of fasting, these drinks include a

plain glass of water, herbal teas that come from dried leaves, black coffee

and plain sparkling mineral water.

Strategy number three is to eat veggies like a boss.

Eating vegetables is one of the easiest and most effective

ways to lose weight quickly.

And the reason for this is because many vegetables have fewer calories and

they are super nutrient dense foods.

Vegetables are uber healthy for you, and they have a very high water and

fiber content, and that is amazing because they help fill our bellies up

super quickly, making it way easier.

To reduce overall calorie intake.

High fiber foods like veggies are better choices for weight loss because they

move through the digestive track slowly.

Nutritious foods keep us feeling fuller for longer, and when we are intermittent

fasting, this has huge health.

Benefits.

We also don't absorb calories from fiber, so it just provides

satisfying volume in our stomach.

Try to stick to the 10 best vegetables for weight loss, which include spinach,

broccoli, cauliflower, bell peppers, cabbage, mushrooms, zucchini, kale,

green beans, and Brussels sprouts.

I have a blog post that talks specifically about these 10 weight

loss vegetables and ways to use them in healthy weight loss recipes

like my low carb buffalo cauliflower bites that I make in my air fryer.

Yum.

And my roasted feta pesto.

Brussels sprouts, OMG.

They are so good.

Like the best side dish, healthy side dish.

I'll leave the link to that vegetable, blog post for you

in the show notes as well.

Alright, strategy number four is another big thing that you really must incorporate

during the seven days, and that is to exercise in the fasted state all week

long, I've talked a lot about the strategy and how beneficial it is In my last

few podcast episodes where I focused on exercise and intermittent fasting,

this intermittent fasting strategy.

Simply incredible, and it really does work.

As I mentioned in previous episodes, the exercise that you do in the fastest

state does not have to be a super high intensity grueling exercise workout.

Just find something low key like walking, jogging, yoga, lightweights,

whatever, just something that moves your body and do it before you eat

your first bite of food for the day.

If you want a really great fasted cardio workout that you can do on the treadmill,

head back to episode number 41 for the best 30 minute run walk treadmill workout.

It's truly awesome, and a bonus challenge for you would be to exercise or work out

as far into your fast as you possibly can.

It really, really works.

Moving on to a must do strategy.

Number five, you have got to prioritize protein for all seven days.

Prioritizing protein intake is extremely important when you're

trying to lose weight and.

You need to be consuming high quality protein at every single meal.

Protein helps build lean muscle mass and repair muscle tissue.

It also provides our bodies with energy, and it supports a healthy

immune system, which we definitely need because if we're trying to lose

weight and we get sick, everything basically just goes out the window.

Consuming sufficient protein is crucial because it can also help to improve

insulin sensitivity by supporting the body's ability to regulate blood

sugar levels and insulin levels.

And another really cool thing about protein is that it greatly

contributes to helping us feel full and aiding in appetite control.

Try to incorporate lean proteins like nuts and fish and

quality protein powder recipes.

This will give your body the resources it needs to optimize

your weight loss efforts.

Check out my IF recipes with gen tab, uh, found on my main sites.

So what if with gen.com for tons of easy to make high

protein recipes for weight loss.

Strategy number six, stay hydrated and try sparkling mineral water.

When you drink enough water, it helps your body work.

Its fat burning magic efficiently.

Water keeps you feeling full.

It curbs those late afternoon snack attacks, and it absolutely

helps your metabolism run smoothly.

So whether you're sipping on some H2O herbal tea or sparkling mineral

water, staying hydrated is another.

Awesome strategy that will help you quickly shed those five pounds in a week.

And if you haven't tried plain sparkling mineral water yet, what

in the heck are you waiting for?

Seriously though, if you've never tried sparkling mineral water, I say make today.

The day once I began drinking plain sparkling mineral water, intermittent

fasting became an absolute breeze.

I don't exactly know what it is, but the bubbles and the carbonation

together create something truly magical inside your tummy.

And.

Plain sparkling mineral water provides hydration without

any calories or additives.

Making it another smart choice for clean fasting.

Plus, it's just kind of fun to drink.

It curbs your appetite, it provides a sense of fullness, and it helps you

to manage feelings of hunger during those fasting periods when maybe

you would otherwise be struggling.

My favorite sparkling water brands are LaCroix, the innocent, blue

packaging, and I like pure aqua Italian sparkling water.

That you have to get at Aldi Foods.

Aldi also has Bella V brand, which also has blue uh, packaging.

They come in just, they come in the cans, and I love all of those brands.

They're super yummy.

They're very.

Very cost effective.

Just remember to choose varieties of sparkling water that don't have

any added flavors or sweeteners to ensure that you don't break your fast.

Alright, number seven, break your fast with a CV or.

Otherwise known as apple cider vinegar.

Uh, strategy number seven is basically another non-negotiable if you really

wanna step up your weight loss game.

So break your fast with my seven ingredient brag, apple

cider vinegar, weight loss drink every single day, no days off.

And that's because it really, really works.

Some people love this drink right off the bat.

Some hate it.

Most people, they acquire a taste for it, and in no time at all,

they begin to really enjoy it.

It took me about a week or so and now I absolutely love.

This a CV drink.

I look forward to having it, and I've been breaking my intermittent fast

this way for over four years now.

Apple cider vinegar is the bomb because it stimulates fat burning.

It aids with weight loss.

Improves gut health by killing harmful bacteria.

It stabilizes blood glucose levels, lowers insulin levels,

improves insulin sensitivity.

It helps make you feel fuller for longer.

It stimulates the digestive track and improves digestion and da, da, da da.

It prepares the body for optimal weight loss.

My fast breaking drink recipe is simple.

It just combines a CV Bragg, a CV organic lemon juice, the four

magical weight loss spices, which are cinnamon, ginger, turmeric, and

cayenne pepper, mixed with a 12 ounce can of your favorite citrus flavored

sparkling water, lemon, lime, orange.

All of them are great.

If you want the.

Full recipe details.

You can head back and listen to episode number 26 of this podcast.

Or I'll leave the link to, the recipe and blog post for you in the show notes below.

But again, I'm warning you, my teacher voice is gonna come out.

If you really wanna lose those five pounds in a week, this is another

non-negotiable, a must do every day.

Don't worry, you're gonna love it.

We are moving on to strategy number eight.

If you really wanna get the biggest bang for your buck when it comes

to weight loss, you need to add in a little strength or resistance

training to your exercise routine.

Cardio exercises are great, but I do believe it is important to add

in two to three days of strength training each week as well.

Strength training workout routines will also help your body burn extra

calories even after your workout is over.

My preferred way to add strength training to my routine is through the use of

kettlebells, but you do, you just pick two to three non-consecutive days during

your seven day plan and get it done.

20, 30 minutes is good.

It doesn't have to be anything.

Crazy long.

Number nine, embrace the power of the plank.

Try adding a daily 62nd plank hold to your exercise routine plank holds,

burn belly fat, improve your posture, reduce back pain, and they also improve

your metabolism and your mood too.

If you can't do a 62nd plank right now, don't worry.

I have an awesome beginner plan to get you there in just 30 days.

I'll link to that plan in the show notes.

Number 10, you knew it was coming.

Oh, yes, you did.

I know.

I know.

My popularity count is going to go way down after I give you this must

do strategy if you really wanna lose those five pounds, and that is to.

Cut out all of the sugar and yes, all of the alcohol too.

Let your kids eat up all of the ice cream stashed in the freezer.

Come on.

It's one stinking week.

You can totally do it.

If you wanna lose five pounds in a week with intermittent fasting, ditching

sugar and alcohol is an absolute must.

I'm not even going to go into the why on this one because I am certain

that you already know why both sugar and alcohol are seriously the devil

when it comes to losing weight.

Amen.

Mic drop the end.

Number 11.

Wow.

Okay.

We have reached our very last strategy for losing five pounds in a week, and that is

too seriously slash your carbon intake.

This is another one that might not make me too popular, but this

one is another big one, and I am.

Talking slash your daily net carb intake to 30 grams net carbs or less.

I have to tell you that eating less than 30 grams net carbs daily was

the secret sauce that helped me achieve real weight loss success in

combination with intermittent fasting.

I am not gonna lie, it can be hard at first, especially if you are used to

eating a high carb diet, but eating low carb, while intermittent fasting can be

a very powerful combo for weight loss.

When you cut back on carbs, your body.

Turns to its fat stores for energy helping you burn those extra pounds.

Plus it can keep your blood sugar level steady.

Preventing energy spikes and crashes, making fasting easier and more effective.

So just do it.

It might just be the real game changer you need.

Like it was for me.

And there you have it.

11 simple strategies to help you drop five pounds in just one

week with intermittent fasting.

Let's do a quick recap.

Number one, fast at least 18 hours each day.

Number two, fast clean.

Number three, eat veggies like a boss.

Number four, exercise in the fasted state.

Five, prioritize that protein.

Six.

Stay hydrated with regular water and sparkling mineral water.

Plain sparkling mineral water.

Number seven, break your fast with a CB every single day.

Number eight, strength train two to three days of the week.

Nine.

Embrace the power of the 62nd daily plain cold.

Number 10, cut out all sugar and alcohol.

And finally, number 11, keep your daily net carb intake at

30 grams net carbs or below.

So give it your all.

Stay consistent for seven days and watch those extra pounds melt away.

Your journey toward easily buttoning up the top button of your favorite

pair of jeans or slipping into that new black dress is just a week away.

You've totally.

Got this.

I will leave the link to my matching blog post for this episode.

Uh, that's titled How to Lose Five Pounds in a Week with Intermittent Fasting.

That way you can use it as a reference.

Alright, real quick, while I have you here, be sure to check out my podcast

resources and recommendations page.

That link is down below in the show notes and that is where I list.

All of the, uh, episodes, specific links to resources, blog posts, et cetera that

I recommend for each individual episode, it's all in one easy spot, for you.

Don't forget to check out my intermittent fasting weight loss

recipes library on my website.

So what if with jen.com I have over 150 healthy intermittent fasting lunch.

Dinner, dessert, side dish appetizer and snack recipes for free.

Check it out.

Um, I'm always ready to help you reach success along your intermittent

fasting weight loss journey.

And remember, you can get my intermittent fasting and weight loss masterclass

video course for just $39 when you use the $10 discount code gems.

10 GEMS 10 at checkout.

And finally, I have officially finished my PE teacher school year, and I

am now officially on summer break.

Yay.

That means I could focus more on my intermittent fasting business for the

next few months, and I am currently looking to book podcast interviews

this summer while I am off from teaching and have a little more time.

If you love intermittent fasting and have a success story to share, I totally want

to hear from you, and I'm sure that your story could inspire many, many others.

It's such an easy process.

No need to be nervous.

Um, it's just a chat with me.

If you're interested in being a guest on this podcast, simply send an

email to me at So what if with Jen?

gmail.com and I'll get in touch with you right away and we will make it happen.

Well, it is a beautiful sunny day here in Michigan and I'm about to

head out and enjoy it and go for a walk with my sweet mini golden doodle.

Buddy.

I hope your day is beautiful and blessed, and I'll see you in the

next episode, my fasting friend.

Hey, thank you so much for choosing to spend part of your day listening

to this episode of the Intermittent Fasting Gems with Jen podcast.

If you think these tips could help a friend or a family member, please

consider sharing this episode with them.

And if you really enjoyed the show, taking a minute or two

to leave a positive review.

Would be so appreciated.

Tune in for new 15 to 25 minute episodes released on the 10th,

20th, and 30th of each month.

Episodes will feature solo shows filled with if F hacks that

have worked for me, as well as episodes where I get to chat with.

Fun folks of all ages who've experienced incredible success

with intermittent fasting.

If you have questions or want more unique intermittent fasting health and

weight loss tips, tricks and recipes, please visit my website and blog at.

So what if with jen.com?

Finally, we'd love to welcome you into our free intermittent.

Fasting Facebook support group.

So what if with Jen?

Find all of these links in the show notes below.

And as always, I hope you spend your day loving without fear and

laughing until your cheeks hurt.