Chez.Tam's Notizen, 06 Jan 22

for great info check Thomas Delauer on YouTube. he has specific videos for females & beginners. it should fit your lifestyle & is very flexible Ito times. I basically skip breakfast, eat my first meal between 11 &12 and my last meal around 6-7 at night. 16 hours is easy to get started but anything from 10 hours has been proven to be beneficial. it's not strict. so long as you don't eat or drink anything that will break your fast during that window. water, black tea & coffee or apple cider vinegar are suitable. defo watch the YouTube channel for the real meat of the process behind it 

Try the Fast Easy app on Playstore. all the info you need 

Thank you for info will def donso!! 😃😃 

Thank you for info will def donso!! 😃😃 

I’ve used 14:00-20:00 as eating window and it worked well. You may drink coffee during fasted times, but only black coffee as milk and sugar will break your fast. 

how about black coffee and Xylito (it's only 17 calories) 

I like normal meals so I often do my 8 hour eating window as 10am to 6pm. Then I still get breakfast lunch and supper. I Have black coffee around 7.03-8.30 

Also- for women, I have read some research showing 14 hours is as effective as 16 so sometimes I do 9am-6pm for my eating window. I don’t IF every day :) 

Re xylitol. It's not about calories Ito what breaks a fast. I get confused with the science but I think it's more about creating an insulin spike that throws your body out of a fasted state. Fat burning starts happening after about 10 hours of not eating. Around 18 hours leads to some cellular regeneration. So even a tiny addition of something with a caloric value that spikes you will throw you out of a fasted state. And if you want to do fasting for your weight loss then better to just go zero calorie drinks. Fizzy water helps to fill the gap as well. But you also don't have to be super strict on the time. So if you're fasting with a goal of 16 hours but after 14 hours start really feeling the pangs, then break your fast rather than feeling starved.  

ok cool thanks I will just have plain black coffee until 11:30 

Hi there... I've been doing IF since March, I do 18:6... You can choose when your eating window is. I need my morning coffee so my window is 6am to 12. With IF you can have black unsweetened coffee/tea in your fasting window, if you add milk/creamer it's a dirty fast. 

Thanks Jespes26.. that sounds workable for me 

Thank you mandyduplessis... will donthe black coffee to kick start my day till I eat...  

I have dinner as my last meal and eat again around lunch time. It’s the easiest to do. You can drink black coffee during your fasting time. You will get used to it. Good luck. 👍🏼 

IF is quite tough with work and family routines. I've settled into 8am, 12h15, 16h30 for main meals, give or take half an hour. It's not easy to be spot on with meal times. I'll have my tea or coffee in the morning. Water and / or milk no later than 8pm....that's really to keep the night loo walks at bay. Not exactly the rounded numbers of IF, but this is all about making it your own, having fun, and shedding the kgs, whatever works for you.