Custom Fasting Plan

 

🔧 Custom Fasting Plan (For Site Work / Active Job)

Target pa rin natin ma-trigger ang Autophagy pero safe at practical.

✅ Recommended Schedule: 14–16 hours fasting

Option 1 (Pinaka-balanced)

• 🍽 Last meal: 7:00 PM
• 🍽 First meal: 11:00 AM – 12:00 NN

👉 Fasting: ~16 hours

✔ Advantage:

• Hindi ka gutom sa gabi
• May pagkain ka bago tanghali (important sa physically active work)

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Option 2 (Kung mas maaga pasok mo)

• 🍽 Last meal: 6:00 PM
• 🍽 First meal: 10:00 AM

👉 Fasting: ~16 hours

✔ Advantage:

• May energy ka na mas maaga habang nasa site

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☕ During Work (Fasting Period)

Pwede mo ito habang nagwo-work ka:

• Tubig (marami 👍)
• Black coffee (pang boost ng energy)
• Tea

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🍛 First Meal (Break Fast)

Huwag biglain—ito dapat:

✔ High protein (important sa trabaho mo)

• Itlog / manok / isda

✔ May konting carbs

• Kanin (huwag sobra)

✔ Gulay
👉 Para hindi ka biglang manghina

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🍽 Dinner (Last Meal)

• Balanced meal lang (wag sobrang busog)
• Iwas sobrang matatamis

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⚠️ Important (lalo na sa trabaho mo)

• Kung mainit + pagod → priority ang hydration
• Kung nahihilo → kumain agad, huwag pilitin
• Pwede ka mag-start sa 12–14 hrs muna, then saka ka mag 16 hrs

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💡 Pro Tip (para mas effective)

• Combine mo with light exercise (kahit lakad lang)
• Consistency > perfection

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Kung gusto mo, pwede kita tulungan gumawa ng exact daily meal plan (budget-friendly, pang-Pilipinas) para mas madali mo sundan 👍