Bravo for the new food pyramid!! 😊👏 I followed the old one all my adult life and it caused obesity. This really answers alot of questions and is a complete guide on how to eat. Well done! 🙌
I found your channel about 3 weeks ago, and after learning all I could about IF, I started it two weeks ago and lost 2 lbs. May not seem like alot but I am 55 and in menopause and finally starting to feel good about myself and confident! I hadn't been focusing on protein, and now I am. I can't believe how I'm not hungry between meals. Stopping snacking was another game changer. I had definitely been over-exercising and I switched that to mostly walking, weight training and Tai Chi. Science rocks! Thank you Autumn. I ordered your protein powder and I'm excited to try it.
Congrats to you! I will be 54 in a few days, so I can relate. I, too, began IF, and it has been so helpful when it comes to maintaining my weight; plus, by focusing on protein, I am able to manage the hunger and cravings that menopause seems to make more challenging! Keep up the good work! ❤
You are so awesome for putting all these videos online for us to see... I hope to have as much energy and enthusiasm as you after I'm done intermittent fasting for 100 days! Thank you!!!
Finally a pyramid that supports one’s wellness goals. I hope you copyright this Autumn. It’s amazing. This video will make me binge watch your videos/channel … wait I already do that. 😆 Thank you so much 🔺ut🍽mn. 👍❤️🇨🇦
Yes, Autumn, copyright it! Seriously. Its brilliant. 💡 Ive needed this for decades. We were so fooled by that other stupid pyramid. I ate 11 servings carbs daily.🤦♀️
Hi Autumn! Hope you're having a great summer! I have added Weight Watchers to my weight loss journey, just to help me stay accountable. They recommend low fat dairy and assign zero points to all fruits, even bananas. How do you think I should approach using this tool, while still following your advice? Thank you for another great, informative video!
Pineapple and papayas are ok; they both are also beneficial to digestion. I like all sorts of fruit; well at least the ones I've tried, for example I haven't had mango or papaya. I guess green apples should also be beneficial for people on a weight loss journey. Summer is upon us, and I can't wait for watermelon and melon; so far, I'm all in to peaches, cherries and strawberries :). Portion control is key, always
I am currently studying Nutrition to become an RD, I had a couple of questions: - In terms of carbs, would you not recommend whole grains and if so, how much? I gained a lot of weight after my pregnancy and am trying to figure out a sustainable plan. - I am coming from a South Asian background and curries, rice, and whole wheat bread are a huge part of our culture. Thanks!
Hi Autumn… I am 50 and live in Australia and have lost 20 kg so far using your program. (85kg to 65kg). I think you are amazing and recommend your program to everyone. I’d love to use your protein powder. Is there any way at this stage it can be shipped to Australia? Thanks 😊
Hi Autumn! I am new to your channel and have watched a ton of your videos and recently starting intermittent fasting and taking out carbs from my diet. I have a weird question for you. Is it normal to have dreams all night and not get deep sleep? That seems to be happening to me since I started to cut out carbs and start the intermittent fasting. Can you give any insite on this because I love this diet, I feel totally energized and I so want to loose weight but I just can’t seem to get into a deep sleep since starting.
Hi Autumn..just subscribed..unrelated question: yes...low intensity exercise will burn more fat compared to high intensity(burn more carbs) but I am reading it is the overall burning of calories which is more important for fat/weight loss..therefore higher intensity is preferred. Is this correct?
From an overall body health and fitness age perspective, both lower and longer, and shorter but intense cardio is important, as well as strength-training of course. You don't want to make the mistake of only focusing on calories burned, because doing high-intensity cardio is also quite stressful for your body, and raises your cortisol levels. That's fine as a portion of your fitness week, but not something you want your body to have to deal with every day, at high levels. Remember this is a body recomposition and overall health journey, not a quick-fix, which is where most people who focus on things like frequent sessions of long HIIT workouts are coming from. HIIT specifically was not designed to do more than a couple of minutes at a time, a couple of times per week. If you think of it from an overall fitness perspective, your body functions best (and indeed is designed for) lots of longer, lower intensity exercise, and short bursts of high-intensity, plus strength training. You want your body to be humming along, burning away, all through the day. This also has the very important benefit of making your body function better, all the way from being able to walk for a couple of hours without falling over, to your cholesterol and blood pressure levels being in the healthy range. It's not ever really been about burning calories or losing pounds, unless you're the diet industry trying to make money. Do healthy things, and your body will follow. 😊
It doesn’t matter if you do low intensity or high intensity, you’re going to burn carbs first. Once your carbs are depleted, your body will burn fat. The only way you will lose weight is to be in a calorie deficit, but you can be in a calorie deficit many different ways. You can eat less, you can exercise longer, you can exercise harder. Myself, personally, I like to eat a balance of carbs and fat. I lift weights 3x a week and only do low intensity cardio, no HiiT. I injured myself 2 years ago combining weight lifting with HiiT, so I don’t do HiiT anymore. I walk a lot.
What about a smoothie (spinach flax seeds or chia seeds pineapple or banana or mango) mixing with a little bit of protein powder. Would this be a good option?
You may want to look into lower-gi fruits, especially for a smoothie that is for your breakfast. You don't want a huge blood-glucose spike, especially first thing in the morning, which you will get from the fruits you mentioned, especially banana and mango. There's lots to choose from. :) I would also say to use chia AND flax seeds, and for the flax use whole and ground, as there are benefits to both. As for the protein powder, if the smoothie is a meal (which I expect it is), you will want a full scoop of protein powder. :) And use as much spinach as you can, it's so good for you!! Also, you can add other vegetables to your smoothie, without changing the flavour much, if you choose the right ones. I've even added a few cooked great northern beans!
It will depend on what you in particular need. You need to first and foremost, eat enough good-quality food, to fuel your day. Once you figure that out, you can decide how you want to structure your eating window.
@@celticlass8573 it suits me better to split my daily amount of food in three smaller meals, than two bigger...but I know every time we eat - insuline goes up, so maybe this insuline jumps impede weight loss. So on this side, maybe it's better to eat two times in eating window , not three? I don't know... 😟
@@mabajaki5555 Unless you're doing it for some medical reason, 3 is fine. Remember that it's a natural part of your body's processing to raise insulin when it eats, and is totally fine. The difference is in amount your body produces -- you want to try to not cause a huge spike, which is where issues come in. Managing your blood sugar over the course of the day is the overall goal. Things like regular exercise and getting enough sleep, also work to keep your insulin in check. There's a big difference between what happens with the insulin levels after eating a healthy well-balanced meal, and having a donut, if you get me.
@@celticlass8573 yes, I'm eating keto - carnivore only, last 7 years. And I'm fasting every day 16-18 hours. But now, when I entered menopause, my belly started to rise, anyway. 😭😭😟😟 Also, I'm doing some workouts every day 20-30 minutes and I'm walking every day one hour minimum. But I don't sleep well and enough because of hot flashes, they're waking me up every night. So obveously my cortisol rised up too and it's couse of gainning belly fat.
@@mabajaki5555 Menopause often causes fat gain around the middle. Have you looked into changing your diet now that you're menopausal? Also, re sleeping, I've had pretty bad chronic insomnia my entire life, and I can tell you that has a huge impact on our overall health, and weight. I've started having some pretty good success over the past year or two though, if you want to chat about it. Also re sleep, you mentioned you fast 16-18 hours per day, and eat a lot of meat. I'm wondering if you might want to try shortening the fasting window a little bit, to say 14-16 hours, to allow you to digest between meals, and then stop eating more than 2 hours before bed. Meat can take a long time for our bodies to process.
![10 Foods That DESTROY Intermittent Fasting Results [AVOID THESE]](http://i.ytimg.com/vi/EaBE1EYKPSY/mqdefault.jpg)
Bravo for the new food pyramid!! 😊👏 I followed the old one all my adult life and it caused obesity. This really answers alot of questions and is a complete guide on how to eat. Well done! 🙌
I've found lots of your videos helpful, but I would say that the visual pyramid is going to help the most. Thanks for this video!
Awesome! So glad to hear that!
@AutumnBates What is the age range of most of your customers? Do you specialize on any particular type or age?
I found your channel about 3 weeks ago, and after learning all I could about IF, I started it two weeks ago and lost 2 lbs. May not seem like alot but I am 55 and in menopause and finally starting to feel good about myself and confident! I hadn't been focusing on protein, and now I am. I can't believe how I'm not hungry between meals. Stopping snacking was another game changer. I had definitely been over-exercising and I switched that to mostly walking, weight training and Tai Chi. Science rocks! Thank you Autumn. I ordered your protein powder and I'm excited to try it.
Congrats to you! I will be 54 in a few days, so I can relate. I, too, began IF, and it has been so helpful when it comes to maintaining my weight; plus, by focusing on protein, I am able to manage the hunger and cravings that menopause seems to make more challenging! Keep up the good work! ❤
You are so awesome for putting all these videos online for us to see... I hope to have as much energy and enthusiasm as you after I'm done intermittent fasting for 100 days! Thank you!!!
Finally a pyramid that supports one’s wellness goals. I hope you copyright this Autumn. It’s amazing. This video will make me binge watch your videos/channel … wait I already do that. 😆 Thank you so much 🔺ut🍽mn. 👍❤️🇨🇦
Yes, Autumn, copyright it! Seriously. Its brilliant. 💡 Ive needed this for decades. We were so fooled by that other stupid pyramid. I ate 11 servings carbs daily.🤦♀️
This is super helpful! Thank you, Autumn! ❤
🌞 Thanks, Autumn!⚘️
It's going to be a great Summer!
Cheers! 🕊❤️🌻
Omg! Perfect pyramid!! Thank you!!
I have lost several pounds following your tips! I also ordered your protein powder.
So great to meet you at Vidcon today! Excited to follow along!
Nice job, Autumn!❤❤
Awesome content, thank you so much 🙏🏻
Love this, thank you!
Great video! Super helpful information !☀️
Excellent! 👏👏👏
I love intermittent fasting food pyramid it's amazing
Fasting just looks so easy when its shown in this pyramid form .❤
Can I eat overnight protein oats when I break my fast? I use protein Powder oats berries cashews all that
Hi Autumn! Hope you're having a great summer! I have added Weight Watchers to my weight loss journey, just to help me stay accountable. They recommend low fat dairy and assign zero points to all fruits, even bananas. How do you think I should approach using this tool, while still following your advice? Thank you for another great, informative video!
Pineapple and papayas are ok; they both are also beneficial to digestion. I like all sorts of fruit; well at least the ones I've tried, for example I haven't had mango or papaya. I guess green apples should also be beneficial for people on a weight loss journey. Summer is upon us, and I can't wait for watermelon and melon; so far, I'm all in to peaches, cherries and strawberries :). Portion control is key, always
Hi Autumn! Do you have a recipe for a tomato based sauce? I would love to know what herbs and seasonings to add in to make it delicious!
I am currently studying Nutrition to become an RD, I had a couple of questions:
- In terms of carbs, would you not recommend whole grains and if so, how much? I gained a lot of weight after my pregnancy and am trying to figure out a sustainable plan.
- I am coming from a South Asian background and curries, rice, and whole wheat bread are a huge part of our culture.
Thanks!
Hi Autumn… I am 50 and live in Australia and have lost 20 kg so far using your program. (85kg to 65kg). I think you are amazing and recommend your program to everyone. I’d love to use your protein powder. Is there any way at this stage it can be shipped to Australia? Thanks 😊
Do you have any suggestions on electrolyte drinks at the grocery store versus having to order lmnt.
Oatmeal flaxseed
What do you think about protein ice cream?
Hi Autumn! I am new to your channel and have watched a ton of your videos and recently starting intermittent fasting and taking out carbs from my diet. I have a weird question for you. Is it normal to have dreams all night and not get deep sleep? That seems to be happening to me since I started to cut out carbs and start the intermittent fasting. Can you give any insite on this because I love this diet, I feel totally energized and I so want to loose weight but I just can’t seem to get into a deep sleep since starting.
how to properly consume olive oil? shot it, poor it over your meal, cook with it? :o
Hi Autumn,
How do you feel about Cassava Flour?
I have at least 4 cups of coffee a day. Somedays 6 or 7
Um I'm gonna need some printables for this 😅
How do I get a copy of this pyramid 😊
Here you go! www.autumnellenutrition.com/post/the-official-intermittent-fasting-for-weight-loss-food-pyramid
@@AutumnBates thank you!!!!
Hi Autumn do you recommend putting flaxseeds in smoothies ? And I started putting 5% Fage Greek yogurt in my smoothies and Omg so smooth and wonderful
Yes! Both great smoothie ingredients for protein and fat!
I been using flaxseeds in my smoothies and it’s so satisfying
If we have hashimoto should we still add salt to our water for electrolites?
Hi Autumn..just subscribed..unrelated question: yes...low intensity exercise will burn more fat compared to high intensity(burn more carbs) but I am reading it is the overall burning of calories which is more important for fat/weight loss..therefore higher intensity is preferred. Is this correct?
From an overall body health and fitness age perspective, both lower and longer, and shorter but intense cardio is important, as well as strength-training of course. You don't want to make the mistake of only focusing on calories burned, because doing high-intensity cardio is also quite stressful for your body, and raises your cortisol levels. That's fine as a portion of your fitness week, but not something you want your body to have to deal with every day, at high levels. Remember this is a body recomposition and overall health journey, not a quick-fix, which is where most people who focus on things like frequent sessions of long HIIT workouts are coming from. HIIT specifically was not designed to do more than a couple of minutes at a time, a couple of times per week.
If you think of it from an overall fitness perspective, your body functions best (and indeed is designed for) lots of longer, lower intensity exercise, and short bursts of high-intensity, plus strength training. You want your body to be humming along, burning away, all through the day. This also has the very important benefit of making your body function better, all the way from being able to walk for a couple of hours without falling over, to your cholesterol and blood pressure levels being in the healthy range. It's not ever really been about burning calories or losing pounds, unless you're the diet industry trying to make money. Do healthy things, and your body will follow. 😊
It doesn’t matter if you do low intensity or high intensity, you’re going to burn carbs first. Once your carbs are depleted, your body will burn fat.
The only way you will lose weight is to be in a calorie deficit, but you can be in a calorie deficit many different ways. You can eat less, you can exercise longer, you can exercise harder. Myself, personally, I like to eat a balance of carbs and fat. I lift weights 3x a week and only do low intensity cardio, no HiiT. I injured myself 2 years ago combining weight lifting with HiiT, so I don’t do HiiT anymore. I walk a lot.
What about RAW MILK 🥛??? I am NOT. Lactose intolerant but I am IR ? What is YOUR OPINION on CARNIVORE DIET as you never mention it???
Thank you Autumn!!! I need to print the pyramid for a visual reminder 😊
I quit drinking soda 6 years ago. I make my own green tea. I drink simply apple juice i water it down. Ill drink lemonade i water down.
What is the age range for most of your customers?
What about a smoothie (spinach flax seeds or chia seeds pineapple or banana or mango) mixing with a little bit of protein powder.
Would this be a good option?
You may want to look into lower-gi fruits, especially for a smoothie that is for your breakfast. You don't want a huge blood-glucose spike, especially first thing in the morning, which you will get from the fruits you mentioned, especially banana and mango. There's lots to choose from. :) I would also say to use chia AND flax seeds, and for the flax use whole and ground, as there are benefits to both. As for the protein powder, if the smoothie is a meal (which I expect it is), you will want a full scoop of protein powder. :) And use as much spinach as you can, it's so good for you!! Also, you can add other vegetables to your smoothie, without changing the flavour much, if you choose the right ones. I've even added a few cooked great northern beans!
What about if your vegan? 😮
Please tell me how many meals do you recommend in eating window, for weight lost - three smaller meals or two bigger meals?
It will depend on what you in particular need. You need to first and foremost, eat enough good-quality food, to fuel your day. Once you figure that out, you can decide how you want to structure your eating window.
@@celticlass8573 it suits me better to split my daily amount of food in three smaller meals, than two bigger...but I know every time we eat - insuline goes up, so maybe this insuline jumps impede weight loss. So on this side, maybe it's better to eat two times in eating window , not three? I don't know... 😟
@@mabajaki5555 Unless you're doing it for some medical reason, 3 is fine. Remember that it's a natural part of your body's processing to raise insulin when it eats, and is totally fine. The difference is in amount your body produces -- you want to try to not cause a huge spike, which is where issues come in. Managing your blood sugar over the course of the day is the overall goal. Things like regular exercise and getting enough sleep, also work to keep your insulin in check.
There's a big difference between what happens with the insulin levels after eating a healthy well-balanced meal, and having a donut, if you get me.
@@celticlass8573 yes, I'm eating keto - carnivore only, last 7 years. And I'm fasting every day 16-18 hours. But now, when I entered menopause, my belly started to rise, anyway. 😭😭😟😟 Also, I'm doing some workouts every day 20-30 minutes and I'm walking every day one hour minimum. But I don't sleep well and enough because of hot flashes, they're waking me up every night. So obveously my cortisol rised up too and it's couse of gainning belly fat.
@@mabajaki5555 Menopause often causes fat gain around the middle. Have you looked into changing your diet now that you're menopausal? Also, re sleeping, I've had pretty bad chronic insomnia my entire life, and I can tell you that has a huge impact on our overall health, and weight. I've started having some pretty good success over the past year or two though, if you want to chat about it. Also re sleep, you mentioned you fast 16-18 hours per day, and eat a lot of meat. I'm wondering if you might want to try shortening the fasting window a little bit, to say 14-16 hours, to allow you to digest between meals, and then stop eating more than 2 hours before bed. Meat can take a long time for our bodies to process.
Your food pyramid looks correct. Not the one set by F.D.A. or who ever is responsible
Would yhishelp me get a big butt? I have virtually nothing back there 😅
Food pyramid that makes since…the American food pyramid so so unhelpful for our health!