Mini-Fast With Exercise: Daily Routine at a Glance

Here is a summary of the mini-fast with exercise protocol

• Engage in a mini-fast. (No food before noon; however, water and coffee or tea with a little creamer and/or low-calorie sweetener are okay.)
• Continue taking all of your medications. If you’re on insulin, monitor your blood sugar as it may drop too low and require an adjustment in medication.
• Continue taking your daily multivitamin and/or other nutritional supplements. If they upset your stomach, take them later with meals.
• Use Ketosis Essentials prior to exercise (optional).
• Build up to at least 30 minutes of moderate-intensity aerobic exercise (brisk walking, jogging, stair-climbing, etc.) first thing in the morning. Exercise five or more days a week.
• Eat a healthy lunch and dinner (low fat, low-glycemic carbohydrates; lean protein; moderate amounts of caffeine and alcohol are allowed). “Dieting” is not required, but overeating will sabotage any weight loss program.
• Take 2 capsules of Metabolic Essentials with meals twice a day (optional).
• Record your exercise sessions, evaluate your diet (poor, fair, or good), and track your weight (optional).

More Dr. Whitaker Advice on Weight Loss

• How to curb hunger and appetite naturally
  
• Daily weigh-ins for weight loss
  
• Food guidelines for the mini-fast with exercise