Time Restricted Feeding for Weight Loss: A Step-by-Step Guide
A program based on Dr. Palin Panmanika's method for weight loss using Time Restricted Feeding (TRF). This program guides you through a 5-step process to implement TRF, focusing on the timing of meals rather than strict dietary restrictions. It aims to align your eating habits with your body's natural insulin and growth hormone cycles for effective and sustainable weight loss.
Program Modules
Introduction to Time Restricted Feeding
An overview of Time Restricted Feeding, its benefits, and how it works based on your body's natural cycles.
Morning Learning Session
DailyA morning session to understand the fundamentals of TRF
Step 1: Determine Your Eating Window
Identify your current eating window by tracking when you have your first and last bites of the day.
Daily Tracking
Daily 7xRecord your eating times each day
Step 2: Stick to a Minimum 12-Hour Eating Window
Gradually reduce your eating window to a minimum of 12 hours.
Daily Window Reduction
Daily 7xReduce your eating window gradually each day.
Step 3: Consistency is Key
Maintain a consistent eating window every day for optimal results.
Consistent Daily Eating Window
DailyAdhere to your established eating window consistently
Step 4: Don't Focus Too Much on Food Content Initially
While establishing the habit of TRF, you don't need to be overly restrictive with your diet. This module will now come last
Weekly Improvement
WeeklyFocus on improving your food choices each week
Step 5: Be Patient
Weight loss takes time and consistency. Be patient and persistent with the process.
Weekly Progress Check
WeeklyTrack your progress weekly and stay motivated
Step 4: Don't Focus Too Much on Food Content Initially
While establishing the habit of TRF, you don't need to be overly restrictive with your diet. This module will now come last
Weekly Improvement
WeeklyFocus on improving your food choices each week
What You'll Accomplish
- Understand the principles of Time Restricted Feeding (TRF).
- Determine your current eating window.
- Gradually reduce your eating window to a minimum of 12 hours.
- Maintain a consistent eating window every day.
- Improve food choices within your eating window.
- Track your progress and stay motivated.
Full program access + updates