5 Good reasons to Fuel With Small Meals

 

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5 Reasons to Fuel With Small Meals. THE THREE-A-DAY STANDARD. Three meals is the traditional way of eating. While this is convenient and customary, these big meals can leave your ENERGY LEVELS.

DIGESTION. TIME. Let’s be real, in an ideal world we’d be able to shop for, prep, cook and sit down to. Eating several small meals provides your body with a consistent dose of energy throughout the day. Athletes especially benefit from this as carbohydrates generally make up a larger part of their intake.

When you eat carbs, your body turns them into glucose to provide usable energy. You’ve probably heard the advice that eating small meals throughout the day is how you win the battle of the bulge. fuel up on protein and high-fiber carbohydrates. Surprising Reasons. At Health Warrior, they understand very well how important it is to treat food as it is meant to be treated.

Their belief is that once you see food as fuel, and eat those fuel foods, your body can do amazing things. Chia, the powerfully nutrient dense food, is rich in Omega-3 fatty acids, antioxidants, fiber, and many important minerals. 5 Reasons Why Eating Healthy, Regular Meals Is So Important For Your Body 05 Feb, 2018 Whether you’re trying to lose weight, gain muscle or simply live a healthier lifestyle, when it comes to eating food the rule stays the same eat regular, small meals!Think of it this way: If you ate six large meals a day, you’d be stuffed, and if you ate three small meals a day, you’d be starving.

One of her favorite “mini meals” is. Fuel Meals will attempt to re-deliver a new package at no cost to the client; however, if the courier delays the second package on a re-attempt Fuel Meals assumes no liability. Furthermore, Fuel Meals will not resend a third package. The client may than seek to file a claim with the courier.

My Love for Cooking — 5 Reasons Why. Incorporating fresh ingredients into your meals makes them healthier than having processed food. You can include more fresh fruits and veggies to your. By eating six small meals, you can curb your hunger and keep your blood sugar at a stable level, provided the food you are eating is nutritious.

Step 1 Eat a protein-rich breakfast that includes fiber as well as fruits and vegetables. Because you will be eating another small meal in the late morning, avoid overeating and keep your first meal of. 3. Add chicken. After about 5 minutes, add potato and gently boil about 15 minutes. 4. Add beans, chard, carrots, and celery, and simmer a few more minutes.

Don’t overcook. 5. Ladle soup into.

List of related literature:

Its use in snacks might help some people reduce their intake of fat and calories—and, perhaps, their body weight and certain chronic disease risk factors—but its effects on absorption of fat-soluble vitamins and phytochemicals might interfere with the health benefits of fruits and vegetables.

“Food Politics: How the Food Industry Influences Nutrition and Health” by Marion Nestle
from Food Politics: How the Food Industry Influences Nutrition and Health
by Marion Nestle
University of California Press, 2013

The results of these three studies collectively suggest that calorie restriction is more important than macronutrient distribution for weight loss; however, modification of macronutrient intake may be instrumental for targeting of cardiovascular risk factors such as elevated blood pressure, lipids, and lipoproteins.

“Preventive Cardiology: A Companion to Braunwald's Heart Disease E-Book” by Roger Blumenthal, JoAnne Foody, Nathan D. Wong
from Preventive Cardiology: A Companion to Braunwald’s Heart Disease E-Book
by Roger Blumenthal, JoAnne Foody, Nathan D. Wong
Elsevier Health Sciences, 2011

Humans need these macronutrients and micronutrients to nourish their bodies.

“Nutrition Facts: The Truth About Food” by Karen Frazier
from Nutrition Facts: The Truth About Food
by Karen Frazier
Callisto Media Incorporated, 2015

Patients with HF often tolerate small, frequent meals better than larger, infrequent meals because the latter are more tiring to consume, can contribute to abdominal distention, and markedly increase oxygen consumption.

“Krause's Food & the Nutrition Care Process, Iranian Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Iranian Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences UK, 2016

The answer to the first question is formulated rather stiffly in our scientific age: a diet containing five 80-gram portions of fruit and vegetables each day reduces the risk of death from heart attacks, stroke and some cancers, especially those of the respiratory and digestive tracts.

“Oxygen: The molecule that made the world” by Nick Lane
from Oxygen: The molecule that made the world
by Nick Lane
OUP Oxford, 2002

This is where the fallacy comes in stored food is used, and so the quantity of fuel is not less, whereas the bulk to be carried is less, and so the initial state of the spare diet process is very commonly accompanied by a feeling of well-being and lightness; they feel so much lighter, and get about so much more easily.

“Best of Burnett” by James Compton Burnett, H. L. Chitkara
from Best of Burnett
by James Compton Burnett, H. L. Chitkara
B. Jain Publishers, 2002

Small meals require less energy for eating and digesting food.

“Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach” by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
from Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach
by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
Elsevier Health Sciences, 2018

The following dietary changes are beneficial — eating six small meals each day; increasing the intake of complex carbohydrates, fibre and water; and decreasing caffeine, alcohol, sugar and animal fat consumption.

“Understanding Pathophysiology 3e Australia New Zealand” by Judy Craft, Christopher Gordon, Sue E. Huether, Kathryn L. McCance, Valentina L. Brashers
from Understanding Pathophysiology 3e Australia New Zealand
by Judy Craft, Christopher Gordon, et. al.
Elsevier Health Sciences Division, 2018

As for the use of gas formers, such as legumes, cabbage, or fiber, blanket restriction seems unwarranted because food tolerances in any circumstances are highly individual.

“Williams' Essentials of Nutrition and Diet Therapy E-Book” by Eleanor Schlenker, Joyce Ann Gilbert
from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2018

Because insulin is stable on a ketogenic diet and the fuel we need (fat) is right on our bodies, appetite is reduced naturally.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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66 comments

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  • If you’re not rushing for competition or photoshoot. please don’t do this!
    You will lose 90% of your energy, your brain damage, your stomach acid imcrease, your sugar level drop very low till you can’t walk

  • Did anybody get the pun “fast” stat eh beginning in the video meaning a long period of time without willingly eating? Like if you noticed, comment if you didn’t. It’s also the origin of break-fast. Breaking, from fasting.

  • Great to have you back. ive implemented many things you have suggested and feel much better for it. You and Dr John Bergman are awesome and are very kind to give up your time to help others!

  • You can live without water for more then 3 days. I’ve done 72 hour dry fast and I’m fine. I also know of people who have gone 10 days without water.

  • Butcher Box is overpriced and overvalued. When I was subbed, the steaks I got were not even better than the meat I can go buy at Whole Foods. I can’t get cuts like pork belly, full chuck roasts, cow tongue, oxtail, liver, beef heart or brisket from Butcher Box. It’s utter crap. Seriously, just go buy from your local supermarket or butcher, instead.

  • Before you try One Meal A Day (OMAD), make sure you watch Dr. Sten Ekberg’s YouTube channel regarding intermittent fasting. It’s very informative and helpful. I am doing OMAD now. Feeling great about it.

  • I actually remember the day I saw you talking about intermittent fasting and boy did it make sense?! Of course it did God bless you ������

  • This MAN looks at his COMMENTS!!!
    On the last video I wrote something about how I have a cheat week and if I was really good 2 cheat weeks. Truth be told I binge on the first week and in the second week I try to go back to eating healthy, nourishing food to get back into the habit. I lost 21 pounds from it and it gets rid of any sweet craving. It’s nice to know there’s a science behind it and that I’m not crazy or doing it wrong.

  • Guys also remember that you need to get your important nutrients during this one meal and enough calories cause eating less than you need can slow down your metabolisn and eating foods that dont benefit you (as a meal, you can have dessert ofc. Its actually important for you to not be to restrictive) can lead to health problems

  • You supposed to use a healthy diet superfoods etc because they pack way more energy and try Fruit first wait 20 minutes then veggies then seeds a nut etc… You will feel much better…. The nuts at the end as they tend to digest slower giving a full effect longer like granola. Drink lemonade or the master cleans water afterwards or one or 2 through out the day to keep up energy while inducing calorie ��!!! Yeah i should make a video… But youll. See remarkable results doing it this way… Try it and get me a shoutout after u loose all that weight!!! I got more tweeks but this enough! ✌

  • Okay This i know is true..I get it I intermittent fast and love it..BUT! tell me this because it drives me crazy all my life I’ve believed that if you feel hungry for to long then your body goes into a fat storage mode.survival thing..Is this true.???

  • The “healthcare” community needs to make up their minds. One day the tell you one thing is good for you the next day it’s not, 1 day it’s 6 meals, the next day fasting is better. You guys have me running around like a chicken with it’s it’s head cut off.☹☹☹… I used to eat (super healthy, including eating the 7 superfoods you told us about) 5-6 times a day, work out and all that. I changed to fasting the past couple months and my whole body function better and have more energy. I don’t even fart stinky no mo’. I thought I was lactose intolerant but eat milk products fine now. Can you please explain this to us?

  • Really? You die after just 3 days without food and water? Have you ever heard about dry fasting?
    Your lack of energy is for depleting glucose from your liver, that’s why ketogenic diet is best if doing IF.
    If you do IF for just a month and then go back to your 3-meal a day, you’ll certainly gain back everything and some more. Human body doesn’t like losing weight, especially when done fast

  • been doing this for years because of my upbringing and its bad, do not try this. its the reason i failed everysport, every exam etc.

  • I wouldn’t do it at home cause my mom makes amazing food but if I was eating only food from school and none from home I’d be able to do it cause that food at school be DANK ������

  • I started omad yesterday on the 19th of august. I’ll do it till 30th of september. Im 5’8 172cm and started with 62.7 kg 138 pounds… lets go!! I’ll keep updated here

    aug 19 day 1: starting weight 62.7 kg
    aug 20 day 2: THIS IS HARD LOL 62 kg
    aug 21 day 3: still fasting, but morning weigh in is 61.4 kg
    aug 22 day 4: morning weigh in 60,8 kg

  • Dr.mike I’m a guy who fast for 14 hrs and don’t feel hungry till that time and I’m feeling great in those 14 hrs and i start eid protiens but I’m eating carbs at the end of the day.. ryt after my workout.. dose that mean I maybe burning my muscles as well? As I’m a skinny guy with fast metabolism and find hard to put on weight.. But anything I gain makes me more lean

  • I am following this diet plane for 15 days with alot of workout (cardio as well power work out)….let’s wait for result my initial weight is 72kg.

  • I can’t eat 6 times a day. It’s not natural and i feel forced to it. 3 meals a day for me after my fast works perfectly and i have tons of energy.

  • You are not supposed to eat less calories when doing this… try eating as much as you’d have eaten in a normal day during the one meal will prevent most of the downsides that’s re mentioned

  • Maybe it’s a given because this guy sounds like the biggest square on the planet, but he obviously doesn’t know what “Netflix and chill” means.

  • Question: Does this apply to men in there 50’s as well? To be honest I’m scared of the possibility of gain any fat back during the week or two of increased calories. And I think I understand but for clarification should this increase be protein and good fats? My body loves carbs but I get fat from them. My body loves protein but I seem not to be able to handle what the recommended amount for my body is. I eat way less. If I eat more it doesn’t seem to digest well every us supplement to help,with digestion of proteins(as well as carbs and fat) I’m 260 with about 20-30 pound of fat to get rid of mainly in the mid section. Now that I’m back at the gym and working out hard for 4-5 days a week I carve pizza a lot and I’m not a pizza fan so that weird to me. I usual don’t eat breakfast and have been practicing for the last two3 years intermediate fasting. And got down to 235-240. I know that must of my increase of weight is mostly muscle cause My clothe sizes are smaller. I went from xxl to large and my pants from lg to medium. I eat organic mainly and grow a lot of my own vegetables. I’m heavier in Vegas in my diet and good fats, hemp, coconut, olive and some avocado oil. I go to bed at 10- 10:30 and wake up before my alarm at 4:00am to get ready to go to the gym. I am taking estrogen blockers and eat foods and taking supplements that increase testosterone. What do,I need to do to fine tune what I’m doing?

  • This can be unhealthy, but also can be beneficial cuz you’ll lose a lot of weight. I’ve tried this, and I’ve been SOOOOO weak; not enough neutrons in my body. Depends what you eat.

  • I think I’m gonna try this. I have my reasons since I want to weigh somewhere near my classmates, so I need to lose 30 kilos. Wish me luck in convincing my parents or hiding it from them!

  • Respect and honour journey soul beautiful beautiful beautiful one meal a day million diamond foods fasting is diamond and chewing foods32times in mouth million thanks beautiful beautiful beautiful journey soul prayer’s prayers prayers world light shining light love from Kenya

  • Been doing this for 4years but i have 1 reward day a week….. I ate what i crave and thats it for the whole day…. My weight dropped almost 30kg in 4yrs…. Slow progress but im happy with it….

  • Went to this butchers box website and it is NOT user friendly. They just want you to “pick a box” of meat but you have no idea what cuts you’re getting, what part of the chicken, nothing. I guess they just want you to take whatever they send you. No, thanks.

  • TD, your videos help me a lot. I have something for you. Write down everything on your mind before going to bed. (It has to be with a pen or pencil on paper. There is some kind of connection) If you’ve ever repeated a phone number over and over so you don’t forget it, you know how the brain works. The brain keeps you up all night trying to remember stuff you need for the next day. It’s the same in the morning if you remember a movie you were watching or a song you heard before bed. The brain can’t relax because it’s trying to remember everything for the next day (repeating it over and over all night long). If you write it down on paper your mind can let you relax and sleep. The brain knows it doesn’t need to remember your “to-do” list because you physically wrote it down. Make sure you read the list the next morning so your brain will trust you next time (lol). I hope you get a good nights rest.

  • i appreciated your message as there are so many “absolutes” proposed with the keto plan…a life time of rotating shifts makes an imprint for meal times that extends many years after retirement. a meal close to midnight keeps cravings and urges for unhealthy snacking at bay for me. there is no one single plan for me to follow…periodically i change things up…..all attempts at “resetting” circadian rhythm have not worked out. we all have to find what is the best for each of us. 76 and “holding”

  • “Which is better”. What is easier with your lifestyle is better for you? Informative. Lol.
    I thought this was going to be some one who tried both methods and actually speak on “which is better” for weight loss for them. Pretty sure we all know that what fits easier with our lifestyle / schedule is… well… easier for our lifestyle. It’s the weight loss part of “better” we could use insight about or at least find out how it works for others as examples.

  • The 5 reasons are:

    1 Eating too frequently 1:00
    2 Not eating enough protein 2:33
    3 Fasting too much 5:13
    4 Not enough sleep 6:37
    5 Cheat meals done incorrectly 8:17

  • Having been coming out of keto IF world I am experiencing a big positive change by having small meals, never to feel too full. Thank you

  • Ok was 240 brought myself down to 170… I’d believe in you a lot more if you were not trying to sell something. Believe in yourself, share your own life experience. Don’t quote anyone or any institutions. Everyone is different, when it comes to weight and maintaining weight…. be real… drink 80 to 120 fl of water a day, stop eating any thing that’s man made. Eat real food. Count your Calories and carbs. It’s not rocket Science. Don’t over think it
    The mind is very strong you can do whatever you put your mind to.. thanks

  • Good thing I read the comments. I just finished his book on IF which I’ve been doing since the beginning of the year with good results. 6 meals a day seems like a contradiction but apparently that’s not what he’s saying. I’ll come back and watch this one later.

  • wait I am new and watch your older video’s. You say to eat almost keto? I am so confused!So I needed to watch all the videos. Nevermind

  • Hi Dr. Mike…
    I’m on OMAD since 3 weeks now.. COULD YOU PLEASE TALK ABOUT IT. It will be more informative and exciting to hear from you �� I had done 48 hours of fasting 2 times this month.
    Will you tell how to break fast?
    I had been in keto for 5 months.. but had to quit due to gut health problem arised due to keto I guess.
    If you bless us with all these knowledge it will be great.. and I missed you even more than. Anyone else ��

  • Will fasting longer than just intermittent fasting get you into Ketosis better? I mean, of course it gets you into Ketosis ‘faster’ but if you eat fats and veggies with low 3-6 oz of protein after say a 2 day water-only fast, your body will remain in ketosis correct?

  • I have fibromyalgia and I am on Lyrica. I have been trying to eat healthy for a little while but I mostly have depended on sugar as my energy source and have gained too much weight and lost a lot of muscle mass. I am making a life style change and I want to use your keto program and the HIIT! I have taken alot of tylenol as well as nsaids and done a lot of damage to my joints. I have rheumatoid arthritis as well. I wish so bad I could come to your clinic but not in the budget right now. Where do I start?

  • You are so right! I just recently figured this out when I discovered my BG was going up about 2 1/2 hours after eating (on a carb-based diet). That’s one of the many reasons I’m going to go back to keto that worked so well for me a few years ago!

  • I had my lowest weight when I used to skip dinner every day, once I stoped I started gaining weight again now I’ve lost 15 kg and I’m trying to get back to it to get back to that weight but it’s hard… Any advice?

  • Umm I am taking one meal a day which is only the breakfast for 2 days and after watching this video I will try to continue this for the much days I can

  • I’ve tried it for a week.. was 89kg.. now I’m at 79kg.. today is day 8.. I think I’ll just keep going for few months. The tip is.. eat a lot when you break fast.. but not junk food. This will help you not to feel hungr or, light headed.

  • Thanks for this video Dr.Mike, it’s good to see you re back!
    Do you think it’s possible that after 8 month on IF (but no keto diet) my body is still not adapted to use fat as a primary source when fasting?
    The stress you mention in this video would explain my huge muscle loss during IF

  • The most important thing is that you have energy to accomplish what you want in the day. I disagree that eating smaller meals more often slows you down, quite the opposite in my experience. I used to eat three big meals in one sitting and afternoon and early evening I’d always feel tired, find it difficult to get anything done, lose focus. Since I’ve been splitting my meals into smaller chunks rather than eating them all in one go my energy has increased five fold. I believe its because I’m keeping my blood sugar fairly steady which is the key. Losing weight isn’t the goal as I’m in shape anyway but I feel much much more in control since I’ve been eating smaller meals.

  • In fact just unsubscribed because of your click bait. The reason being is that there are many more folks whom only look at titles. Yes, we both know whom they are Michael. The fact that your title spreads false information to the most ignorant is preposterous.

  • Excellent video. Great job in covering the three legs of the stool: 1. Diet (what you eat [more protein 20% of calories are used just to digest it] and how you eat it [sporadic fasting and no snacking raises glucose and lowers metabolism])1a. Cheating (longer period of time like a long weekend or a full week like a “cheat vacation” to rev up metabolism)
    2. Exercise (in fasted state burns more fat)3. Sleep (fast after bad night sleep less impact on fat storage)

  • Thomas can you pump the brakes on the ads? I saw no lees than 4 ads in a 10 minute video that was sponsored by two companies…. yikes man I know you need to make money but dial it back a tad it’s annoying.

  • I appreciate this but ive been following your fasting for a year and it has had amazing benefits. I always tell people it just takes serious commitment in the beginning but after the 1st/2nd most hunger craving up till about 18 hours have gone away.

  • This is more for people who are STARTING IF and keto right? Also what about human growth hormone spiking during a fast to preserve lean mass?

  • New to Keto, still struggling. My weight is all in my stomach area. I hear so many different things, never know if I am truly doing it right. I will get this one way or another. Have so much to loose wish it was easier.

  • Makes sense. But then, maybe the title of the video should be something like this: “6 Small Meals a Day is Critical For Energy if you’re on glucose!”

  • Hi again, love your videos. I have a really hard time cutting down on snacking. I haven’t been able to do more than 8 hrs without something. I need to get tips on starting fasting, any suggestions???

  • I just feel sad for the people which are still trapped in their bodies and dont want to believe in the benefits from keto and IF.. Im fasting every single day with small exeptions, litteraly I eat what I want! Dont have energy drops.. just walking proof.
    Glad to see you doc, and I cant wait to see your next videos

  • TBH I’m so shocked with this video! I was first introduced by your videos to intermittent fasting and the idea of NOT eating frequent small meals everyday, and you were convincing. Now you say totally the opposite!!! How come? What you said in this video I’m sorry didn’t convince me of changing from 8 hour window eating to 6 meals a day! Why? And what is the science behind it? Before I started intermittent fasting and eating probably 2-3 meals a day in an 8 hour window, I never managed to stick to any diet, and I was miserable, but now being on keto, I’m as happy as ever. Please explain!

  • I started this one meal a day diet yesterday. I am very excited about it I’m a little hungry today but I will make it through this. I plan to do it for 30 days

  • Thank you so much for the info. This video and the last video seem like they were meant for me. I was definitely fasting too long, and I have hit a wall, so the videos were right up my alley. ������

  • But if you are constantly eating, how do you ever burn fat? Surely long periods of famine (Intermittent fasting) is better for optimum health? Welcome back by the way.

  • I am not eating keto, but am intermittent fasting. I eat twice a day, in a 6 hour window, around noon and 6pm. I have more energy now than I have in a long time. pretty sure I am not in ketosis, as I eat things like rice, and sometimes potatoes and occasionally bread. even sugar/desserts sometimes! (just not often) and I have lost 22 pounds since halloween (yeah I started the day before halloween…and did not eat any halloween candy!)

  • What’s gonna happen? You’ll probably save some money, have a pretty significant feeling of hunger for the first week or so, and considering you’re consuming food just once a day: You’ll probably lose some weight. Hard to reach a maintenance level of calories with just one meal.

  • i have been doing this for a year now. my body is very much used to starvation, and it doesn’t that much about food, i get sleepy more often but whatever. it didn’t help me lose any weight at all, just gave me more strength to hunger endurance, but that’s about it.

  • I can say I go thru this every day, I start of with good intentions then when my blood sugars fall I run to the closest bun or bit of chocolate. How can I get thru this with out doing that? I need help.

  • The two seconds of induced stress, from the title, caused my body to store fat! ��

    Seriously, it’s phenomenal to see you’re back! In June of 2017, you were the channel which turned me to keto and IF; I have energy akin to a healthy child! ��

  • Question. Different people across the planet have different genetic predispositions towards certain foods. For example in the Caribbean carbohydrates are widely consumed compared to somewhere like Russia.

    Through passing generations each subsequent generation will be that much better at metabolising the foods indigenous to their respective regions. What sense does it make for someone that is genetically hardwired to consume carbs as a primary food source to switch to fats?

  • I’m not a fan of click bait, but it worked. I was about to prematurely leave a vulgar comment and unsubscribe. Good job fine sir!!!

  • Dr. Mike is saying that usually this is what the general population do, which he is against. If you have been following his video lectures, you would know that he strongly recommends intermittent fasting and a ketogenic lifestyle.

    Thanks Dr. Mike for all your informative videos, and hoping to see all your new ones in the future.

  • Hey Doc! I love the short videos, I also loved the long videos but these little onea give me a nice reminder to keep on track with why I am doing what im doing: fasting and eating healthy. So thankyou.
    Bit silly that people are not watching these short videos before commenting ����

    Keep doing what your doing. Im loving it! ��