The Science of Fasting
Do I start with a 16/8? IMO I think I can probably handle a 18/6 out the gate. I’ve been eating somewhat healthy 5-5.5 days a week for the last 2 years
Only caffeine I get is crystal light energy. My doctor said 1 if those at wake-up (like I currently do) it will end my “fast”. Just curious what y’all have experienced and if you have tips of avoiding it and other ways to “get up”. Will green tea work? Or just suffer thru and drink a crystal light when I break my fast at 12:00pm. He said he does 20/4 and eats 2-6pm. I think I can manage 12-6 with 2 meals.
Any other tips everyone has learned to help a rookie? I have about 35-40lbs I’d like to lose, and I want to be headed in the right direction by my next checkup (october, every 6 months and just did it Wednesday)
IDK why a sugar free caffeine kicker would end the fast. Personally, the ingredient list on that is a no go so I drink water. Dr. Fung touched on it and you can still get some benefit from fasting even if you eat 500 or so calories a day. That will interrupt autophagy however so you'll want to work in some 18+ hour windows with no intake.
If you think you can go longer, then do so.
My advice...
It's a lifestyle change with permanent diet reconfiguration. You've got to figure out what works to keep you on the path. I prefer to allow myself to splurge at times and then pay the piper so to speak. Others want a more strict regimen.
Try a few things and see what gets results. Don't get too worked up into perfect diet. An imperfect but significantly better diet is way better than what you were taught and this isn't a temporary change so perfection for the rest of your life seems unrealistic. If I splurge, I account for that next fast cycle and extend accordingly. No muss no fuss.
The scale lies, but your clothes do not. Water weight can fluctuate wildly so I use the scale maybe once a week on the same day. I kept track of how my pants fit as a more reliable indicator. Now, I'm so attuned to my body I notice the physical signs like fit or acid reflux telling me it's time to take a break.
It takes time. Allow for mistakes, but understand that if you cheat, you cheat yourself.
We all know if you over feed a pet it makes them unhealthy or even kills some like goldfish. So gently remind yourself you're smarter than a goldfish an can handle skipping a few meals for your own benefit.