#flexibledieter

[lazycatcupcake]

Unlocking Success with The Ultimate Keto Meal Plan

Introduction: Embracing a Healthier Lifestyle

In the quest for a healthier lifestyle, I stumbled upon The Ultimate Keto Meal Plan, and it has been a game-changer. As someone who struggled with fluctuating energy levels and weight management, I was skeptical at first. However, this comprehensive meal plan has exceeded all expectations, providing not only delicious recipes but also invaluable guidance on maintaining ketosis effectively.

Discovering Nutritional Excellence

One of the most remarkable aspects of The Ultimate Keto Meal Plan is its focus on nutritional excellence. Each recipe is thoughtfully crafted to ensure a perfect balance of macronutrients, essential vitamins, and minerals. From mouthwatering breakfast options like avocado and bacon omelette to satisfying dinners such as creamy garlic butter Tuscan shrimp, every meal is a delightful culinary adventure. The variety of recipes ensures that monotony is never an issue, keeping me excited and motivated on my keto journey.

Sustainable Weight Management

Weight management has always been a challenge for me, but The Ultimate Keto Meal Plan has made it surprisingly effortless. By following the meticulously designed meal plans, I've not only shed excess pounds but also maintained a healthy weight consistently. Unlike fad diets that promise quick fixes but often lead to rebound weight gain, the sustainable nature of the ketogenic lifestyle advocated by this meal plan ensures long-term success.

Boosting Energy and Mental Clarity

One of the most noticeable benefits of following The Ultimate Keto Meal Plan is the significant boost in energy levels and mental clarity. By fuelling my body with high-quality fats and eliminating sugar crashes, I no longer experience the mid-afternoon slumps that used to plague me. Instead, I feel alert, focused, and ready to tackle whatever challenges come my way. This newfound clarity has had a transformative effect on both my personal and professional life.

Convenience and Flexibility

In today's fast-paced world, convenience is paramount, and The Ultimate Keto Meal Plan delivers in spades. With its detailed shopping lists and easy-to-follow recipes, meal preparation has become a breeze. Whether I'm cooking for myself or entertaining guests, I can rely on this meal plan to provide delicious, keto-friendly options that cater to everyone's tastes. Moreover, the flexibility it offers allows me to adapt the plan to suit my schedule and preferences effortlessly.

Expert Guidance and Support

Navigating the world of keto can be daunting, especially for beginners, but The Ultimate Keto Meal Plan offers expert guidance every step of the way. From informative articles on ketosis and its benefits to helpful tips for dining out while staying keto-compliant, the resources provided are invaluable. Additionally, the supportive online community surrounding this meal plan fosters a sense of camaraderie and encouragement, making the journey towards better health feel less daunting.

Conclusion: A Lifestyle Transformation

In conclusion, The Ultimate Keto Meal Plan has been nothing short of life-changing for me. From its delicious recipes and nutritional excellence to its sustainable approach to weight management and enhanced energy levels, this meal plan has exceeded all expectations. If you're looking to unlock the benefits of the ketogenic lifestyle and embark on a journey towards better health and vitality, I wholeheartedly recommend giving The Ultimate Keto Meal Plan a try.

[savvyketo]

Hey, friends! I've been exploring carb cycling, and let me tell you, it’s a game-changer for anyone wanting to lose weight without sacrificing their favorite foods. The idea is simple: alternately ramp up your carb intake on workout days for energy and cut back on rest days to tap into fat stores.

I love how flexible it is—high-carb days equal intense workouts, while low-carb days help my body shift into fat-burning mode. Plus, it’s taught me to really listen to my body and plan my meals better. There are some common pitfalls to watch out for, like not planning ahead or choosing the wrong types of carbs. But with a bit of practice, it can really transform your fitness journey!

Curious to learn more? Check out my full experience with carb cycling [here](link to the blog post).

[storedapear]

Strategic Cheat Meals: The Secret to Fat Loss Without Burnout

When it comes to dieting, many people believe the key to success is relentless restriction. Cut calories, avoid “bad” foods, and stay perfect at all costs—right? But this approach is not only unsustainable; it can also leave you feeling mentally and emotionally drained.

What if I told you there’s a better way to lose fat, one that lets you indulge in your favorite foods without derailing your progress? Enter strategic cheat meals. This concept flips the script on traditional dieting by giving you flexibility while keeping your goals intact.

Here’s how it works and why you should consider making it part of your fat-loss journey.

The Problem with Constant Restriction

When you embark on a diet, it’s tempting to aim for perfection. You avoid indulgent foods, skip social gatherings, and meticulously count every calorie. While this can work temporarily, it’s often a fast track to burnout.

Restrictive dieting can lead to:

Mental fatigue: Constantly denying cravings takes a toll on your willpower.

Social isolation: You might avoid events or feel like you’re missing out on life.

Binge eating: The more you restrict, the more likely you are to give in to intense cravings.

This cycle of restriction and guilt isn’t just exhausting—it can be counterproductive to your goals.

The Science of Cheat Meals

So, what makes strategic cheat meals different? The answer lies in your hormones.

When you diet, your body’s leptin levels—hormones that regulate hunger and metabolism—naturally drop. This drop signals your body to conserve energy, leading to increased hunger and slowed fat loss.

By incorporating a well-timed cheat meal, you can temporarily boost leptin levels, reducing cravings and keeping your metabolism humming. Think of it as a reset button for your body.

Benefits of Strategic Cheat Meals

Beyond the hormonal advantages, cheat meals offer other important benefits:

Flexibility: Life happens. Birthdays, date nights, and celebrations are part of being human. Having a plan for these moments reduces stress and guilt.

Mental relief: Knowing you have a cheat meal coming up can make it easier to stick to your diet during the week.

Improved sustainability: A diet that allows for indulgence is more likely to become a lifestyle you can maintain.

How to Incorporate Cheat Meals Effectively

For cheat meals to work in your favor, you need a plan. Here are some tips to help you get started:

Schedule in advance Decide ahead of time when your cheat meal will happen. This could be once a week or after a specific milestone. Planning helps you avoid turning a cheat meal into an unplanned binge.

Be mindful of portions Cheat meals are about satisfaction, not overindulgence. Enjoy your favorite foods in moderation to avoid undoing your progress.

Focus on nutrient-dense options Even during cheat meals, try to choose whole, nutrient-rich foods. For example, opt for a homemade pizza with fresh ingredients instead of a greasy takeout version.

The Mental and Emotional Upside

Strategic cheat meals aren’t just about what you eat—they’re about how you feel. By breaking the cycle of restriction, you can approach your diet with a sense of balance and control.

Instead of battling cravings, you’ll start to enjoy the process, knowing that indulgence is part of the plan. This mindset shift can make all the difference in staying consistent and motivated.

Ready to Transform Your Diet?

If you’ve been struggling with cravings, mental fatigue, or yo-yo dieting, strategic cheat meals could be the solution you need. By giving yourself permission to indulge thoughtfully, you’ll create a diet plan that works with your body and your lifestyle.

And remember, nutrition is the foundation of any successful fat-loss journey. At Dapear, we’re committed to supporting your goals with premium products like collagen, plant protein, multivitamins, and more. Visit Dapear.com to explore our range of supplements designed to help you live your healthiest life.

Final Thoughts

Fat loss doesn’t have to be a battle of willpower or a constant game of deprivation. With strategic cheat meals, you can enjoy your favorite foods, reset your body, and stay on track toward your goals.

Are you ready to break free from the cycle of restriction and guilt? Start incorporating strategic cheat meals into your routine, and see how it transforms not just your results but also your relationship with food.

Let us know your thoughts! Have you tried cheat meals before? Share your experiences in the comments below or connect with us on social media @DapearWellness.

Progress over perfection, always.

[manoasha]

"Flexitarian Living: A Balanced Approach"

The Flexible Approach: Embracing the Flexitarian Lifestyle Introduction: The Flexitarian Diet combines the best of both worlds, offering a flexible and sustainable approach that emphasizes plant-based eating while allowing for occasional meat consumption. Let’s delve into the key principles and potential benefits of adopting a flexitarian lifestyle. Plant-Based Emphasis: Prioritizes…

[carenestindia]

Meal prepping is a popular strategy that involves planning and preparing meals in advance. It has gained significant attention in recent years due to its numerous benefits for maintaining a healthy lifestyle. Here are five key points on how meal prepping helps to stay healthy:

1. Portion Control: 

One of the primary advantages of meal prepping is that it allows for better portion control. When preparing meals in advance, you can carefully measure and portion your ingredients, ensuring you consume appropriate serving sizes. This helps prevent overeating and reduces the likelihood of consuming excessive calories, which can lead to weight gain and various health issues.

2. Nutritional Balance: 

Meal prepping empowers you to create balanced and nutritious meals. By planning your meals in advance, you have the opportunity to incorporate a variety of nutrient-rich foods, including lean proteins, whole grains, fruits, and vegetables. This ensures that your meals contain a good balance of macronutrients (carbohydrates, proteins, and fats) and essential vitamins and minerals, promoting optimal health and well-being.

3. Time and Convenience: 

In our fast-paced lives, finding time to cook healthy meals can be challenging. This is where meal prepping shines. By dedicating a few hours each week to plan, prepare, and portion your meals, you can save significant time and effort throughout the week. Having pre-made meals readily available reduces the temptation to resort to fast food or unhealthy snacks when you're pressed for time, promoting healthier eating habits.

4. Reduced Stress and Decision Fatigue:

 Meal prepping can alleviate the stress and decision fatigue associated with daily meal planning. When you have your meals pre-prepared, you eliminate the need to constantly think about what to eat, particularly during busy or stressful periods. This helps you avoid impulsive food choices and reduces the likelihood of succumbing to unhealthy options. Having a clear plan in place reduces mental strain and allows you to focus on other aspects of your life.

5. Financial Savings: 

Another benefit of meal prepping is that it can lead to substantial financial savings. By buying ingredients in bulk and cooking meals at home, you can significantly reduce your expenses compared to eating out or ordering takeout regularly. Additionally, by having pre-prepared meals, you are less likely to waste food, as you can portion and store leftovers appropriately. This helps you make the most of your ingredients, contributing to a more sustainable and cost-effective approach to eating.

In conclusion, meal prepping is an effective strategy to maintain a healthy lifestyle. It promotes portion control, ensures nutritional balance, saves time and reduces stress, and can lead to financial savings. By incorporating meal prepping into your routine, you can make healthier food choices, maintain a well-balanced diet, and support your overall well-being.

[healthyreview]

Get the Free Ebook Power of Keto: Transform Your Health and Figure with Science-Backed Benefits

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[infohub-24]

The Trend of Flexitarian Diet: Benefits, How to Start, & Why It’s Gaining Popularity

FlexitarianEating — Combining Plant-Based and Flexibility By emphasizing plant-based eating but still allowing you to include animal meat and products, albeit with reduced frequency, the flexitarian diet is a practical long-term approach for better health without cutting out coveted foods of vegetarianism or vegan banishing level. The benefits of going flexitarian, why it’s becoming more popular, and how to dip your toe in the water.

What Is the Flexitarian Diet?

Flexible Diet: The name is a combination of the words “flexible” and “vegetarian,” and it explains very well what this nutritional model proposes. This is not as strict of a diet as a vegetarian or vegan but it consumes more plant foods and fewer animal ones—yet is flexible enough for an occasional twist. It allows people to switch Read more...

#flexitariandiet

#plantbasedfoods

#greenerlifestyle

#flexiblediet

#dietarydogma

#fiberrichfoods

#energydensefoods

#tastymeals

#dicedavocado

#grilledsalmon

#roastedasparagusatfitfine24

[kevinkelley]

The harsh truth? Most diets are set up to fail—and it’s not your fault. You’re being sold a plan that’s impossible to stick to long-term.

💡 The good news? You don’t need to give up your favorite foods or live off celery sticks to see results. It’s all about creating a system that works for YOU.

If you’re tired of feeling stuck, DM me the word START, and I’ll help you build a plan that’s sustainable, enjoyable, and gets results.

Let’s make this the last time you ever “start over.”

Hashtags:

#DietTips #WeightLossJourney #SustainableWeightLoss #FitnessCoach #DietHelp #OnlineCoaching #MacrosMatter #FlexibleDieting #HealthyHabits #NutritionTips #CalorieDeficit #FitnessMotivation #PersonalTrainer

[pamelapedrick]

Chillin' tonight with this guy...Judah. After a day of finishing up the PDFs for the upcoming Boost Your Metabolism Challenge. It's time to rest... . Because It all starts Monday! . If you're ready to start losing the weight, to get your energy back, and to commit to you I'm haivng a free Boost Your Metabolism Challenge. Link to join in bio @pamelapedrick Pamelapedrick.com/boost Here's What You'll Learn During this Challenge: ✅Learn what foods to eat for YOUR unique body that will boost your meatabolism ✅Discover the hidden reasons for a sluggish metabolism ✅Learn why dieting is actually sabotaging your weight ✅Discover the #1 fastest way to boost your metabolism so you can jump-start your weight loss Link to join the challenge is in bio @pamelapedrick www.pamelapedrick.com/boost It all starts MONDAY! July 13th but this is bonus week! Exclusive bonus training for those who join now!💜 . . . #weightlossroutines #weightlossadvice #weightlosstip #weightlosswednesday #weightlossinprogress #weightlossdiaries #weightossstruggle #weightlossaccount #healthtalk #healthyweight #weightlossstruggles #metabolismbooster #boostmetabolism #metabolism #loseweight #loseweightnowaskmehow #loseweightfeelgreat #loseweightnowaskmehow #flexibledieter #healthcareprofessionals #registerednurses #nursesofig #nurseprobs #nurse💉 #nurselife #healthcareprofessional #professionalservices #dietlessdieting #thereformeddieter https://www.instagram.com/p/CChg-hGhTOt/?igshid=kav5sqxgfjhx

[imagesbyoliphant]

#peakweek #peakweekfeels Featuring @maceytoney Image @byoliphant #byoliphant #NPCnationals #fitgirl #girlswholift #girlswholiftheavy #girlswhosquatheavy #girlswhosquat #powerlifter #flexibledieter #liftheavy #npcusaschampionships #npcusas2019 #wpd #irondivas #npccompetitor (at Metroflex Gym-Conroe) https://www.instagram.com/p/B0R2v_opUDO/?igshid=kfwil2h5p2a8

[fittnessmidwife]

Just finished my four shift week and I’m straight into 3 long days from 2 long days and 2 nights. I’m pooped but this bowl is cheering me up. Vanilla coconut yoghurt from @coconutcollab raspberries, strawberries and blueberries topped with homemade granola and a small drizzle of agave. I haven’t had coconut yoghurt for a long time and this just reminded me how good it is 😍😍 #vegan #veganfood #veganfoodshare #plantbased #vegains #vegansofig #veganuk #nutrition #health #crueltyfree #balancednotclean #strengthtraining #dailygrind #fitness #fitfam #fitfamuk #flexibledieting #flexibledieter #iifym #iifymgirls #instafit #instafitness #eattogrow #eatforbalance #sustainableliving #thereisnoplanetb #veganfortheenvironment #veganfortheplanet #veganforthem (at Gorseinon) https://www.instagram.com/p/B0ONVM_jHel/?igshid=gzp51x7n9moy

[omyogaashram]

Best and affordable yoga teacher training starts 5the july 2019. #yogaeverywhere #yoga #fitspo #fitsporation #fityogi #flexible #flexibledieting #flexiblediet #flexibleeating #flexibledieter #dietaflexible #masaflexible #masaflexible #exercisemotivation #exerciseroutine #exercises #exercisescience #handstands #healthyoption #energy #energyhealing #energyiseverything #energydrink #yogaworkshop #work #workout https://www.instagram.com/p/By5gqJyHjJD/?igshid=9nd1o7gdop97

[alphatribept-blog]

Low carb ham and cheese egg crepe for my breakfast.. #breakfast #breakfastofchampions #eggcrepe #lowcarb #keto #nutrition #protein #healthyeating #healthyfood #diet #meal #mealplan #iifym #iifymgirls #flexibledieter #flexibledieting #food #fitfood #fitffam #fitness #personaltrainer #lifestyle #fitchick #pic #foodpic #igfitness https://www.instagram.com/p/ByL0X1nj-ms/?igshid=ejnncbd061ls

[fastdiet]

🍎🥦🥩🍗🍚🍫🍔🍟🥤 Are you tired of restrictive diets that leave you feeling hungry and deprived? 🙅‍♀️🙅‍♂️ Enter metabolic flexibility, a concept that allows you to eat a variety of foods while still achieving your health and fitness goals. ��🏋️‍♀️🥗 By understanding how your body processes different types of nutrients, you can create a personalized approach to eating that works for you. 🤓👨‍🔬👩‍🔬1. Understanding Metabolic Flexibility: How Your Body Adapts to Different DietsMetabolic flexibility refers to the body's ability to switch between different fuel sources, such as carbohydrates and fats, depending on the availability of nutrients. It is influenced by genetics, lifestyle factors, and diet. Metabolic inflexibility can lead to insulin resistance and other metabolic disorders. Low-carb diets can improve metabolic flexibility by increasing fat metabolism. Intermittent fasting and exercise can also improve metabolic flexibility by increasing the body's ability to use stored energy. Metabolic flexibility can vary among individuals and can change over time. It is important to maintain a balanced diet and exercise regularly to promote metabolic flexibility. Consult a healthcare professional before making significant changes to your diet or exercise routine. Understanding metabolic flexibility can help you make informed decisions about your diet and lifestyle to improve overall health and well-being. 🍎🏋️‍♀️2. The Benefits of Flexing Your Diet: Improved Health and Weight ManagementFlexing your diet can lead to improved health and weight management. Here are some benefits: 👍Allows for variety and flexibility in food choices 👍Reduces the risk of nutrient deficiencies 👍Improves digestion and gut health 👍Increases energy levels and mental clarity 👍Helps with weight loss and weight maintenance Flexing your diet can also help with food cravings and emotional eating. By allowing yourself to indulge in moderation, you can satisfy your cravings without overindulging. It's important to listen to your body and make sure you're getting the nutrients you need. Flexing your diet can help you do that while still enjoying your favorite foods. Remember, a healthy diet is all about balance and moderation. Flexing your diet can help you achieve that balance while improving your overall health and wellbeing.3. The Science of Metabolic Flexibility: How to Train Your Body to Burn Fat and CarbsMetabolic flexibility is the ability of the body to switch between burning fat and carbohydrates for energy. Training your body to be metabolically flexible can improve overall health and athletic performance. Studies show that a low-carb, high-fat diet can increase metabolic flexibility. Interval training and resistance training also improve metabolic flexibility. These types of exercise increase the body's ability to use fat for energy during rest. Combining exercise with a low-carb, high-fat diet can have a synergistic effect on metabolic flexibility. Other factors that can affect metabolic flexibility include sleep, stress, and genetics. Getting enough sleep and managing stress can improve metabolic flexibility. Some people may have a genetic predisposition to being more metabolically flexible. Overall, training your body to be metabolically flexible can lead to better health outcomes and improved athletic performance. 🏋️‍♀️🥑🔥4. Achieving Metabolic Flexibility: Tips and Strategies for a Flexible DietMetabolic flexibility is key to achieving a flexible diet. Here are some tips and strategies: Include a variety of whole foods in your diet, such as fruits, vegetables, and lean proteins. Try intermittent fasting to improve insulin sensitivity and increase fat burning. Incorporate high-intensity interval training (HIIT) to boost metabolic rate and improve glucose uptake. Experiment with carb cycling to optimize nutrient partitioning and improve insulin sensitivity. Get enough sleep to regulate hormones and support metabolic health. Remember to listen to your body and adjust accordingly. Don't be afraid to seek professional guidance. 👍🏼 Keep in mind that metabolic flexibility takes time and patience. Don't give up!5. The Role of Exercise in Metabolic Flexibility: How Physical Activity Affects Your MetabolismExercise plays a crucial role in metabolic flexibility. It affects your metabolism by improving insulin sensitivity and increasing mitochondrial activity. Physical activity helps regulate blood sugar levels and reduces the risk of insulin resistance. Regular exercise increases the number and function of mitochondria, which are responsible for energy production. Exercise also enhances the uptake and utilization of glucose and fatty acids by muscle cells. High-intensity interval training (HIIT) is particularly effective in improving metabolic flexibility. It stimulates the production of growth hormone and improves fat burning. HIIT increases the number of mitochondria and improves their function, leading to better metabolic health. It also enhances insulin sensitivity and glucose uptake, reducing the risk of diabetes and other metabolic disorders. HIIT has been shown to improve cardiovascular health, reduce inflammation, and increase muscle mass. Resistance training is another effective way to improve metabolic flexibility. It increases muscle mass and strength, which leads to better insulin sensitivity and glucose uptake. Resistance training also stimulates the production of growth hormone, which helps burn fat and build muscle. It improves bone density, reduces the risk of osteoporosis, and enhances overall physical function. Resistance training can be done with weights, resistance bands, or bodyweight exercises. In conclusion, exercise is essential for metabolic flexibility. It improves insulin sensitivity, increases mitochondrial activity, and enhances glucose and fatty acid utilization. High-intensity interval training and resistance training are particularly effective in improving metabolic health. Regular physical activity is crucial for preventing and managing metabolic disorders such as diabetes, obesity, and cardiovascular disease. So, get moving and enjoy the benefits of a healthy metabolism! 🏃‍♀️🏋️‍♂️ 6. Common Myths and Misconceptions About Metabolic Flexibility: Debunking the Dieting MythsMetabolic flexibility is a hot topic in the health and fitness world, but there are many myths and misconceptions surrounding it. Let's debunk some of the most common dieting myths: Myth #1: You need to eat every 2-3 hours to keep your metabolism up. 🚫 Myth #2: Carbs are bad for you and should be avoided. 🚫 Myth #3: Fasting will slow down your metabolism. 🚫 Myth #4: Eating a low-fat diet is the best way to lose weight. 🚫 The truth is, our bodies are designed to be metabolically flexible, meaning they can switch between using different fuel sources (carbs, fats, and proteins) depending on what's available. This flexibility is key to maintaining a healthy weight and preventing chronic diseases. Eating frequent meals can actually lead to overeating and insulin resistance. Carbs are an important source of energy and should be included in a balanced diet. Fasting can actually improve metabolic flexibility and aid in weight loss. A low-carb, high-fat diet may be more effective for weight loss and overall health. Don't fall for these dieting myths. Focus on eating a balanced diet, listening to your body's hunger cues, and incorporating exercise into your routine. Your body will thank you for it!7. The Future of Metabolic Flexibility: Innovations and Advancements in Nutrition ScienceAs nutrition science progresses, so does our understanding of metabolic flexibility. Here are some innovations and advancements to look out for: Biohacking: Using data to personalize nutrition and optimize metabolic health. Epigenetics: Understanding how our genes interact with our environment and diet. Microbiome: The gut microbiome plays a crucial role in metabolic flexibility. Nutrigenomics: How nutrients affect gene expression and how we can use this to our advantage. 🌱 Plant-based diets have shown promising results in improving metabolic flexibility and overall health. Intermittent fasting: This eating pattern has been shown to improve insulin sensitivity and metabolic flexibility. Metabolic switching: The ability to switch between fuel sources (carbs, fat, protein) is key to metabolic flexibility. Supplements: Certain supplements, such as omega-3s and probiotics, can improve metabolic health. Personalized nutrition: Using genetics and biomarkers to tailor nutrition to individual needs. 🧬 The future of metabolic flexibility is exciting, with the potential to prevent and treat chronic diseases through nutrition science. In conclusion, metabolic flexibility is the key to a healthy and sustainable diet. By incorporating a variety of foods and adjusting macronutrient ratios, you can train your body to efficiently use different fuel sources. Don't be afraid to experiment with your diet and find what works best for you. Remember, flexibility is the key to success. 🍎🥦🥩💪 So, start flexing your diet today and enjoy the benefits of a healthier, happier you! 🙌🏼👊🏼👍🏼 https://fastdiet.net/flex-your-diet-with-metabolic-flexibility/?_unique_id=6475b66c2216b

[rider3333]

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What I eat in a day😋 1409KCALS✨ Was going to have sausage and mash for dinner but couldn’t be bothered! But the sausages are a yes from me 107kcals per sausage🤤 ⚠️disclaimer⚠️ What may work for me may not work for someone else. Please work out your own calorie deficit as everyone is different. Those Cadbury’s nests are soooooo nice but 190kcals and so tiny🥲 . . . . . #fitnesslovers #rice #carbs#protein #dietgoals #bread #mealprep #losingfat#weightlosscoach #gymaddicts#gymfitness#weightlossmeals #weightlossprogram#flexibledieter#healthyweightloss #fitnessprogress #fatlosstip#weightlosstips#workouttips #fitness  #weightloss#intermittentfasting #ifitfitsyourmacros#iifymgirl#iifymwomen #iifymfood #flexiblediet#flexibleeating https://www.instagram.com/reel/COAnqEjBfC8/?igshid=1n2muq3j8gqh