Intermittent Fasting - One Meal a Day + Wholefood from Udemy

What's inside

Learning objectives

Intermittent fasting + wholefood
Healthy nutrition as a lifestyle
One meal a day intermittent fasting with wholefood only

Intermittent fasting
Weight-loss and weight management strategies

Intermittent fasting + wholefood
Healthy nutrition as a lifestyle
One meal a day intermittent fasting with wholefood only
Intermittent fasting
Weight-loss and weight management strategies

Syllabus

Introduction and Structure

Welcome to the Retreat Course!

The first couple of days tend to be a little more challenging as you adapt to Intermittent Fasting. Hormones leptin and ghrelin regulate appetite and work on a circadian rhythm which means they follow your regular meal patterns. As you change meal patterns, these two hormones need to adapt too.

Be particulalry aware appetite will naturally increase around your regular meal times. You can have green tea or coffee instead of your usual meal, they might help with reducing appetite. After 2 or 3 days, I.F. will get a lot easier with increasingly mild cravings for food outside the eating window.

You can choose to eat your big meal around 6pm or in the evening (not too late in the evening as you want at least 3-4 hours digestive time before bed). Alternatively you can have your meal as a lunch.

Please follow the instructions for preparing the meals and for I.F. in general, as accurately as you can!

Please be particulalry mindful of NOT eating any calories outside your main meal.

Intermittent Fasting is a safe and effective way to rebalance the body and to feed yourself as a lifestyle. Some people might be advised to not Intermittent Fast and particularly:

- Pregnant or brestfeeding ladies

- Sufferers of Type-1 Diabetes

- Underweight individuals with a Body Mass Index (BMI) under 19

- Individuals feeling sick or unwell

- Children under 16 years of age

All of the above and if you have a diagnosed medical condition, please check with your medical doctor before undertaking Intermittent Fasting.

Relaxing and unwinding on a daily basis is an active healthy habit which could be very beneficial in the short term and in the long run too.

- Physical activity is great and tends to work on stimulating the sympathetic nervous system first.
- Meditation, guided visualisations and other unwinding techniques where you mostly do not move or move very gently, work on the parasympathethic nervous sytem.

A simple walk in nature, a warm bubble bath and any time spent without distractions contemplating are very valuable for your nervous system.

Read more here:

https://www.nutriyogalife.com/stress/

and here:

https://www.nutriyogalife.com/meditation-dream-or-reality

LISTEN HERE TO A VERY EFFECTIVE SHORT MINDFULLNESS MEDITATION
Sit down in a comfortable position in a quiet space and enjoy the benefits of mindfullness.
Nishan Disanayake, the author of the file below, can be booked for a one to one online session.

Earth Gong Om lower octave and C note singing bowl. Soothing music journey produced by sound Teacher Dimitri Mitteff to work on the vagus nerve & activate the Parasympathetic nervous system.

Find a quiet space where you are undisturbed for at least 30 minutes, turn off your phone and any distractions. Lay down somewhere comfortable (not the bed!) or sit in a very comfortable chair or, if it's in your practice, in a crossed legged position. Play the music, close your eyes and relax.

ABOUT YOUR TEACHER:

As a Certified Sound Therapist Dimitri Mitteff finds Sound the most powerful healing modality. Dimitri has trained with world leaders in Sound having attended over a dozen trainings. Passionate about getting ‘real results’ he is well known for his private treatments and incredible Sound Baths.

Dimitri works primarily with singing bowls placed on and around the body, and tuning forks on meridian points. He is also Certified in Cranio Sacral Therapy, Reiki, and Pranic Healing as by founding Master Choa Kok Sui, also known as External Medical Qigong, using chromo therapy and crystals. He also works with EFT and Conscious Breath and has explored vocal toning with one of the world’s leading Sound healers, Jonathan Goldman.

Dimitri is available for one to one and group sessions and training, please message us should you want to explore this opportunity.

Wholefood is the best way to feed yourself. Please keep your meals as minimally processed as possible. You want to achieve an 80% of wholefood in your meals at any time. If you have an unbalanced meal every once in a while, go back to natural, minimally processed food in your following meal.

Organic fresh ingredients are the best. If you can't source organic, make sure your whole ingredients are well washed, ideally with baking soda or other natural cleaning agent.

See below once more the Smiley Meal in a dawnloadable format.

Please wait one week when you re-introduce 3 meals a day. After that Intermittent Fasting can be kept as a lifestyle and you can skip a meal or two whenever you need to.

See below a downloadable pic with some other types of I.F. beside One Meal a Day

Should you want to deepen your knowledge and experience of Fasting (Prolonged or Intermittent), I invite you to join us in Koh Phangan, Thailand for a fully residential program at the Smiley Retreat: https://www.smileyretreat.com/

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Provides a structured approach to One Meal a Day intermittent fasting, which can be a sustainable method for long-term weight management and overall health improvement

Includes guidance on physical exercise, meditation, and mindfulness, which complements dietary changes and supports a holistic approach to well-being

Explores the science behind intermittent fasting, covering topics such as glucose and fat metabolism, type 2 diabetes, autophagy, growth hormone, and brain health

Offers advice on sourcing and preparing whole foods, along with meal ideas and recipes, which helps learners implement dietary changes effectively

Specifically advises certain individuals, such as pregnant or breastfeeding women, those with type 1 diabetes, or underweight individuals, to consult with a medical doctor before undertaking intermittent fasting

Recommends a residential program in Thailand for those wanting to deepen their knowledge and experience of fasting, which may not be accessible to all learners

Reviews summary

Practical guide to omad & wholefood

According to students, this course provides a clear and practical guide to implementing One Meal a Day (OMAD) intermittent fasting combined with wholefood nutrition. Many found it highly effective for achieving weight loss and experiencing improved health and energy levels. The program is described as easy to follow, even for beginners, and the explanation of the science behind intermittent fasting is well-received. Students particularly appreciated the practical resources like recipes and meal preparation advice, making the transition manageable. The bonus content on relaxation and mindfulness was also mentioned as a valuable addition.

Includes valuable relaxation techniques.

"The bonus meditation and relaxation sections were a wonderful surprise and added value."

"Appreciated the focus on the mental and relaxation side, not just diet."

"Incorporating the mindfulness tips helped make the transition smoother."

Science behind fasting is well explained.

"Really appreciated how the course explained the science behind IF, not just 'what' but 'why'."

"Learning about autophagy and growth hormone was fascinating and motivating."

"The scientific modules gave me confidence in the method."

Useful meal ideas and cooking guidance.

"The recipes and cooking demos made the wholefood part simple and tasty."

"Loved having practical examples of what my 'one meal' could look like."

"The meal prep tips were incredibly helpful for planning my week."

Program feels manageable and accessible.

"Honestly, I thought OMAD would be hard, but this course made it feel surprisingly easy."

"The 7-day structure was perfect for easing into the fasting lifestyle."

"It's presented in a way that feels totally achievable for anyone."

Provides a straightforward OMAD framework.

"This course laid out the OMAD plan so clearly, it was easy to understand."

"I finally understood the structure of the One Meal a Day approach thanks to this course."

"The step-by-step instructions for OMAD were very helpful for getting started."

Helped achieve weight loss and health benefits.

"I've lost weight consistently since starting this course and following the plan."

"My energy is up and I feel so much healthier after incorporating this."

"Saw noticeable improvements in my body composition and overall well-being."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Intermittent Fasting - One Meal a Day + Wholefood with these activities:

Review Basic Nutrition Principles

Show steps

Reinforce your understanding of fundamental nutrition concepts to better grasp the wholefood principles taught in the course.

Browse courses on Macronutrients

Show steps

Review the major food groups and their roles in the body.
Understand the difference between macronutrients and micronutrients.
Familiarize yourself with recommended daily intakes of essential nutrients.

Read 'Delay, Don't Deny' by Gin Stephens

Show steps

Gain a deeper understanding of intermittent fasting principles and practical implementation strategies.

View Delay, Don't Deny: Living an Intermittent... on Amazon

Show steps

Read the book cover to cover, taking notes on key concepts.
Reflect on how the book's recommendations align with the course content.
Identify any areas where you have questions or need further clarification.

Track Your Food Intake and Fasting Window

Show steps

Monitor your dietary habits and fasting schedule to identify areas for improvement and optimize your intermittent fasting routine.

Show steps

Use a food tracking app or journal to record everything you eat and drink.
Note the start and end times of your fasting window each day.
Analyze your data to identify patterns and areas where you can make adjustments.

Three other activities

Expand to see all activities and additional details

Show all six activities

Document Your Intermittent Fasting Journey

Show steps

Share your experiences with intermittent fasting to reinforce your learning and inspire others.

Show steps

Start a blog or social media account to document your progress.
Share your meals, fasting schedules, and any challenges you encounter.
Reflect on your experiences and share your insights with your audience.

Explore 'The Complete Guide to Fasting' by Dr. Jason Fung

Show steps

Deepen your understanding of the science behind fasting and explore different fasting protocols.

View Complete Guide To Fasting: Heal Your Body... on Amazon

Show steps

Read the book carefully, paying attention to the scientific explanations.
Compare and contrast the different fasting protocols discussed in the book.
Consider how you might incorporate some of the book's recommendations into your own routine.

Create a Wholefood Recipe Book

Show steps

Compile a collection of delicious and nutritious wholefood recipes to support your intermittent fasting lifestyle.

Show steps

Gather your favorite wholefood recipes from various sources.
Adapt the recipes to fit your intermittent fasting schedule and dietary preferences.
Organize the recipes into a visually appealing and easy-to-use format.
Share your recipe book with friends, family, or online communities.

Career center

Learners who complete Intermittent Fasting - One Meal a Day + Wholefood will develop knowledge and skills that may be useful to these careers:

Wellness Coach

A wellness coach guides clients towards healthier lifestyles, and this course helps build a foundation for that role. A wellness coach often integrates nutritional guidance with lifestyle adjustments, much like this course emphasizes the principles of intermittent fasting and whole food nutrition. The course's focus on one-meal-a-day fasting, the science behind intermittent fasting, and preparation of whole food meals provides the knowledge necessary to offer clients a holistic approach to wellness. The practical skills gained, such as recipe creation and meal planning, are directly applicable to coaching. The bonus material on relaxation and mindfulness also enhances a coach's holistic toolkit. A wellness coach could use this course to inform personalized plans for dietary health.

See salaries and explore the career path for Wellness Coach

Health Coach

A health coach supports clients in making positive lifestyle changes, and this course helps build a foundation for that role. The course’s curriculum, which focuses on intermittent fasting and whole food nutrition, is directly relevant to the work of a health coach. The course delves into the science of fasting, providing the rationale for such lifestyle approaches, and offers practical strategies for implementing one-meal-a-day fasting. A health coach may integrate these skills into personalized wellness plans. The fact that this course includes recipes and techniques for cooking whole food enhances a health coach's ability to offer practical nutritional guidance. The relaxation and mindfulness bonus materials also provide valuable resources for helping clients improve their overall well-being. A health coach should find this course particularly relevant.

See salaries and explore the career path for Health Coach

Lifestyle Coach

A lifestyle coach helps clients make positive changes in their daily routines, and this course helps build a foundation for that role. This course emphasizes the value of intermittent fasting and whole foods, both of which are key components of many healthy lifestyles. The course's content provides a lifestyle coach with important information on the science of fasting, meal planning, and how to integrate these practices into a daily routine. A lifestyle coach should also find value in the course’s bonus materials on mindful eating, fitness, relaxation, and stress reduction. The course's holistic approach prepares the coach for advising clients on a range of lifestyle changes. By understanding the impact of nutrition and mindfulness, a lifestyle coach can provide personalized plans for improved wellness. As a basis for healthy habits, the course's approach is particularly relevant.

See salaries and explore the career path for Lifestyle Coach

Dietary Consultant

A dietary consultant advises individuals or organizations on dietary guidelines and meal planning, and this course helps build a foundation for that role. The course content, which includes instruction on intermittent fasting and whole food nutrition, directly relates to the work of a dietary consultant. This course delves into the science of fasting and provides a structure for balancing meals, both of which are fundamental when creating individualized dietary plans for clients. The course's practical aspects – such as sourcing and preparing whole foods, along with meal ideas and recipes – are invaluable to a consultant who designs menus. A dietary consultant should have a strong grasp of how these dietary approaches impact overall wellbeing. A dietary consultant should find this course's emphasis on long-term healthy habits particularly valuable in creating enduring meal plans.

See salaries and explore the career path for Dietary Consultant

Corporate Wellness Coordinator

A corporate wellness coordinator develops programs to promote employee health and wellness, and this course helps build a foundation for that role. The course's focus on intermittent fasting, whole food nutrition, and its integration with mindfulness practices, aligns with a holistic approach to employee well-being. The knowledge gained from this course, including the understanding of the science of fasting and the practical application of meal planning with whole foods, allows a corporate wellness coordinator to introduce impactful programs in the workplace. The bonus materials on relaxation and mindfulness also equip the coordinator with resources to help employees manage stress. The course's emphasis on long-term health habits will be vital in designing programs that last. A corporate wellness coordinator will find this course highly relevant when crafting strategies that promote employee health.

See salaries and explore the career path for Corporate Wellness Coordinator

Holistic Health Practitioner

A holistic health practitioner addresses health by considering the whole person, and this course may be useful for that role. This course provides a good foundation in intermittent fasting and whole food nutrition, which are important aspects of holistic health. As a holistic health practitioner, one would be interested in exploring various lifestyle approaches for wellness. The course's focus on the science behind fasting, its effect on glucose levels, and practical tips for meal planning, can inform a practitioner's recommendations for a more balanced life. The course's bonus material on relaxation and mindfulness also fits well into a holistic approach to health. A holistic health practitioner would find the course to be a useful building block for a more well-rounded approach to health.

See salaries and explore the career path for Holistic Health Practitioner

Nutritionist

A nutritionist assesses clients' dietary needs and provides recommendations, and this course may be useful for that role. This course provides a grounding in intermittent fasting strategies and whole food nutrition; a nutritionist should be well-versed in these concepts. The course's curriculum dives into the science of fasting, its impact on glucose and fat, and its potential benefits for weight loss. The course's emphasis on meal planning and cooking whole foods is directly relevant. While a nutritionist typically requires more extensive training, this course provides information that may be useful, particularly in the area of intermittent fasting. A nutritionist should be able to help clients create effective meal plans while understanding their health concerns.

See salaries and explore the career path for Nutritionist

Culinary Nutritionist

A culinary nutritionist combines culinary skills with nutritional expertise, and this course may be useful for that role. The course's emphasis on whole food nutrition and the practical skills involved in preparing meals, aligns directly with this role. Specifically, a culinary nutritionist would be able to adapt the one-meal-a-day intermittent fasting model into their own recipes. The course’s curriculum features multiple cooking tips and recipes, and addresses the science behind fasting, which is important for a nutrition-conscious cook. A culinary nutritionist must be able to both prepare delicious meals that are healthy as well as educate others on the nutritional benefits of the meals they have created. Although a culinary nutritionist will often have other areas of expertise, the course’s focus on practical meal planning would appeal to this kind of professional.

See salaries and explore the career path for Culinary Nutritionist

Food Blogger

A food blogger creates content focused on recipes and food culture, and this course may be useful for that role. This course provides specialized knowledge about intermittent fasting and whole food nutrition, both of which are areas of interest to many readers of food blogs. A food blogger may use the course's recipes and cooking tips to create new content for their blog. The course is also rich with information on how to prepare balanced meals using whole food ingredients. The course's emphasis on a one-meal-a-day approach, and the science behind intermittent fasting, provides a strong base for creating content with a unique perspective. A food blogger could use the insights gained from the course to create engaging and original content about healthy eating.

See salaries and explore the career path for Food Blogger

Health Educator

A health educator teaches individuals and communities about healthy behaviors, and this course may be useful for that role. A health educator might use the course's insights into intermittent fasting and whole food nutrition to design educational programs and workshops. The course covers the facts behind intermittent fasting, its scientific basis, and effective strategies for meal balancing, which are all relevant to health education. Further, the course's inclusion of recipes and cooking tips could be used in practical health demonstrations. The course also touches on fitness, mindfulness, and stress reduction which are all important topics for health education. A health educator may find this course helpful for understanding the link between nutrition and overall well being when designing health education resources.

See salaries and explore the career path for Health Educator

Health and Wellness Blogger

A health and wellness blogger creates content related to fitness and nutrition, and this course may be useful for that role. The course's subject matter—intermittent fasting and whole food nutrition—is a popular topic of interest for many readers of health and wellness blogs. The course's learning objectives, including weight loss and weight management, and its coverage of intermittent fasting, whole food recipes, and mindful eating, provide a blogger with a wealth of content to share with their audience. A blogger could also use the information about the science of fasting to write informative blog posts. A health and wellness blogger should find the holistic approach of this course useful for understanding healthy lifestyles.

See salaries and explore the career path for Health and Wellness Blogger

Personal Trainer

A personal trainer designs and implements fitness programs for clients, and this course may be useful for that role. This course provides information regarding a healthy nutrition, which a personal trainer may use to provide more holistic advice to clients. The course's focus on intermittent fasting, and its inclusion of whole food recipes and cooking tips, may enhance a trainer's ability to guide clients toward their fitness goals. While a personal trainer primarily focuses on exercise, the course provides a useful understanding of the link between nutrition and overall health. The course's bonus material on relaxation and mindfulness also gives the personal trainer resources that can address the client's mental well-being. A personal trainer should be able to address both the fitness and the nutrition aspects of a client's health.

See salaries and explore the career path for Personal Trainer

Wellness Program Coordinator

A wellness program coordinator develops and manages initiatives to promote well-being, and this course may be useful for that role. A wellness program coordinator could use the lessons in this course to inform and support the design of programs that incorporate healthy nutrition for the general public. The course's focus on the science of intermittent fasting, combined with its practical emphasis on meal planning and whole food preparation, would be useful for guiding program development. The material on exercise, relaxation, and mindfulness add to a holistic view necessary for creating comprehensive wellness plans. A wellness program coordinator would find this course useful when working on programs that integrate a range of healthy lifestyle choices.

See salaries and explore the career path for Wellness Program Coordinator

Community Health Worker

A community health worker provides basic health education and support, and this course may be useful for that role. Community health workers often aim to promote healthy lifestyle choices to diverse populations. This course's focus on intermittent fasting and whole food nutrition provides a good base of knowledge for promoting healthy eating habits. The course's content on the science of fasting provides an important rationale for understanding the benefits of the lifestyle. The cooking tips and meal ideas provide a practical way to advise community members on how to prepare nutritious meals. A community health worker will find the course's holistic approach to wellness a useful resource.

See salaries and explore the career path for Community Health Worker

Fitness Instructor

A fitness instructor leads classes or provides personal training focusing on physical exercise, and this course addresses an adjacent area of interest. A fitness instructor could use this course's nutritional advice to provide clients with a more complete view of wellness, which can be vital for achieving fitness goals. The course's emphasis on one-meal-a-day intermittent fasting and whole food nutrition could be incorporated into advising clients on a holistic fitness. A fitness instructor could use the relaxation, and mindfulness aspects of the course to give a more comprehensive approach to overall well being. Though a fitness instructor is primarily focused on exercise, the course can help bridge the gap between fitness and nutrition. A fitness instructor may find this course a useful addition to their fitness education.

See salaries and explore the career path for Fitness Instructor

Intermittent Fasting - One Meal a Day + Wholefood

What's inside

Learning objectives

Syllabus

Traffic lights

Save this course

Reviews summary

Practical guide to omad & wholefood

Activities

Career center

Reading list

Share

Similar courses