pros and cons of alternate day fasting reddit

Posted by - Dezember 30th, 2020

The early to late afternoon is typical because most people aren’t super hungry in the morning and can make it through the first few hours pretty easily, then they don’t want to be hungry when trying to get to sleep, so the feeding period ends a few hours prior to sleep. Try intermittent fasting, or fasting every other day. And don’t forget, it’s not a magic bullet. Effects of fasting and intermittent fasting on rat hepatocarcinogenesis induced by diethylnitrosamine. 1 to 3 months of Alternate-Day Fasting, a type of IF, can decrease body weight by 3% – 7% and fat mass by a respectable 3 – 5 kg. This probably is not a big deal, but if you’re really trying to fast, don’t eat them – just let your natural ketone production do its thing, it will happen even if you eat carbs during your feeding periods (starvation ketosis with fasting vs. nutritional ketosis with MCTs/keto diets). If you’re fasting for a while after or before a training session, you may actually enhance the adaptations to exercise depending on the type of exercise and several other factors. Before I get to that I am planning a new self experiment this week, and I am going to try a new protocol, based on the fat fast. With the defined parameters and simple rules of fasting, it’s easier to find success. If you start slow, it’s not all that difficult. EndurElite products are not intended to diagnose, treat, cure, or prevent any diseases. This results in less intense and/or less rapid onset of “OMG I’m starving” sensations. The quick answer here is yes, but that’s not always true. Technically, they do break a fast, but it’s pretty negligible in terms of weight loss. Gradually, work that down to 7 hours, to 6 hours, 5 hours, then finally 4 hours or even 3 hours. The fasting period, and the repetition of those periods over time, “teaches the body” to have better control of blood glucose levels (2). In addition, the extended fasting periods may confer some long-term benefits to health and lifespan. Pros of the 5:2 Diet The diet is very flexible and you choose which days are fasting days and how you want to split up your calorie allowance. Well, at least not more than once. Some people fast periodically for religious reasons or medical necessity (say, before a procedure). Even in dieting, moderation is key; no diet is sustainable if you’re unable to … Studies have shown that eating the majority of food earlier in the day aligns more closely with our circadian rhythms, and disrupting these rhythms by eating late at night or say, eating in accordance with shift work, leads to a higher post-meal glucose response, prolonged insulin exposure, and a greater risk of type 2 diabetes and obesity. You will be bummed if your runs get more difficult or can’t quite do as many reps as you could before. It also might be especially good for people who participate in mindless snacking at night since the hard stop will curb this behavior. One popular question about eating during a fast that is related. Powered by Shopify, What Is Choline: Uses, Benefits, Side Effects, and Dosage, Running Compression Socks: The Definitive Guide, The 11 Best Supplements For Vegetarian Athletes, Mucuna Pruriens: Uses, Side Effects, Interactions, & Dosage. The review showed that subjects lost an average of between 3.5 and 5kg of body fat over a 3 – 12 week period, and also showed a reduction in their triglyceride and cholesterol levels ¹ . You likely will drift into ketosis just by fasting, so no, you don’t need to consume a ketogenic diet on feeding days/windows. Strategic fasting. One interesting bit is this improved economy occurred at several intensities ranging from 50% VO2Max to 70% VO2Max and at threshold. By Libby Baker. Nisoli, E., Tonello, C., Cardile, A., Cozzi, V., Bracale, R., Tedesco, L., ... & Moncada, S. (2005). In one, published July 1, 2017, in JAMA Internal Medicine, 100 overweight people were assigned to one of three eating plans: restricting daily calorie intake by the same amount every day (similar to a traditional diet plan), fasting on alternate days, and continuing with normal eating habits. Don’t forget your resistance training if you’re shooting for optimal! or dynamic effort weight lifting) while fasting (fed is fine as well here). Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. To optimize this process, you need at least 10 to 12 hours without food intake, he says. If you’ve been thinking about giving it a shot, it’s probably best to just go ahead and give it a go! This may be near entirely attributed to loss of body fat (which was 11% greater in the fasting group), but one study found fasting to significantly improve exercise economy. What is healthier: natural sugar, table sugar or artificial sweeteners? In general, IF involves restricting food intake on certain days each week or certain times of the day and eating as you please on the … The Pros and Cons of Intermittent Fasting Read More » Some artificial sweeteners can create an insulin or glucose spike, but it is minor. Before diving into the pros and cons of combining a ketogenic diet and IF, we’ll define both of these briefly. For example, being hungry is only a con if you make it so. Still, the outcomes suggest that people do lose weight so if you want to give it a go, here’s what you should know. By “teaching your body” that it is fine to be hungry for a little while because food is on its way soon, it becomes easier to maintain your sanity. If you get full sooner, you eat less. There is much more research needed into the pros and cons of intermittent fasting 16/8 and alternate day fasting protocols. Cell metabolism, 23(6), 1048-1059. Energy expenditure during exercise was reduced after the fasting period by over 10%, and heart rate was reduced by over 7 beats per minute. Remember, as with any sensible eating plan, non-starchy vegetables are your friends. I thought I would write today about the pros and cons of the fat fast now that I have a 5 day and 6 day fat fast under my belt. Caps lock warranted – it is a big difference. It could be between breakfast, lunch and dinner or just as a main meal. Eating cake or cookies won't give you the solid energy you need to handle the next day well! Discussed in the HOW section (are you sick of this yet? As proof that IF is challenging, a study published last year found that the dropout rates in alternate-day fasting studies—where caloric intake is severely limited every other day—is as high as 40 percent. In this year-long study, unhealthy LDL cholesterol had increased significantly after 12 months among the alternate fasting group. This may be due to mild keto-adaptation and the ability to utilize ketones and fats as a fuel source. Anson, R. M., Guo, Z., de Cabo, R., Iyun, T., Rios, M., Hagepanos, A., ... & Mattson, M. P. (2003). Water fasting can also be deemed as a cleansing or a detoxification process in which the person is following an extreme caloric restriction and adhering to a strictly water-based diet only (3). This may help maintain more muscle, which will be beneficial in the long run, without adding many calories. If your goals are strictly weight loss and maintaining your fasting diet, keto-adaptation can make the fasting periods seem easier because your body is already willing and able to use fat (body fat) as fuel. Take this with a grain of salt, though, as this study had over 30% calorie restriction but no control group. If you’ve ever tried a traditional diet it usually feels like what you’re supposed to eat is never enough, so even when you eat, you want to eat more. In most intermittent fasting diet regimes, you have a smaller time window when you can only eat (usually fewer than 8 hours), and you fast for the remainder of the day. Also known as Up Day, Down Day fasting. Alternate day fasting is similar to intermittent fasting, except that instead of fasting daily, only 3-4 days per week are fasting days. If your mother-in-law has terrible cooking and is always hosting big family dinners on Wednesday, pick Wednesday! Likewise, if you’re not anticipating that one coveted meal, your mind is free to do other, more enjoyable or more productive things. It’s as simple as 1, 2… well, that’s it! MCTs/ketones“induce fasting” by increasing blood ketones, but this is artificial fasting. You may still exercise, but there’s no need to fret over timing of exercise relative to when you eat. Want more tips like these? (2013). Ipso facto, if you want to pig out before bed, that’s an option as well. We kind of already gave it away, but here is the big reveal! “It’s not easy, but a lot of people do successfully lose weight,” says Dr. Jonas. Pros and cons of alternate day fasting – 1 meal a day with intermittent fasting. But if you want faster weight loss and all the fasting benefits of Alternate Day Fasting, then don't use the modified version as a crutch. © 2020 EndurElite. Focus on a variety of veggies to make sure you get an array of healthy compounds, along with quality protein sources (such as eggs, skinless poultry, tuna and other seafood), which do a good job keeping hunger at bay. Alternate day fasting is what it sounds like. In broad strokes, you maintain the balance by doing your high-intensity exercise (sprints, some weight training) while fed and your lower-intensity work (general running, cycling, cardio, etc. NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Finally, poor sleep quality and getting insufficient sleep is a known risk factor for obesity and by restricting nighttime eating (and thus, reducing heartburn), you could get more sleep and the sleep you get may even be more satisfactory, which definitely brings health benefits. However, there are a few benefits unique to fasting. When most people talk about this, they refer to it as a ratio that adds up to 24, such as 16:8 for 16-hour fasts or 20:4 for 20-hour fasts. Intermittent fasting may be practiced in a few different ways, according to research on the subject: These forms of fasting do appear to promote weight loss, according to a review study published in August, 2017. One example is a 2015 clinical review that looked at the effects of alternate day fasting on fat loss. Do not attempt fasting if you’ve had an eating disorder or signs of disordered eating, which include (but aren’t limited to) binge eating, food obsession, misuse of laxatives and extreme food restriction. The Pros and Cons of Fasting, Plus a How-To Guide 7 years ago. A quick word on alternate-day fasting: this involves modified fasting every other day, as the name suggests, which might entail limiting calories on fasting days (e.g., eating one small 500 calorie meal on those days) and consuming a balanced healthy diet on non-fasting days. To offset some of the loss, BCAA may be supplemented during a fast to increase anabolic signaling to offset the highly upregulated catabolic signals from fasting. This may be something you can work into a competitive season or reserve for the offseason, but it is a legitimate strategy. Intermittent fasting results in tissue-specific changes in bioenergetics and redox state. Consuming an extra 800 calories as protein in addition to maintenance level calories does not increase body weight or body fat. Then go into the second week with a full plan. Just kidding. Fasting is a dieting trend with a recent surge in popularity. In fact, one study published in JAMA comparing people who participated in alternate day fasting to those who were just on a standard, reduced-calorie diet found that there was no difference in weight loss or weight maintenance over the course of one year between the two groups. In this type of fasting, you go 12 to 16 hours restricting food. Some people stick with the 8-hour feeding window, and that can work just fine as well. And then there always seems to be this question that goes hand-in-hand with fasting…. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram. Here’s what you need to know about this fasting trend. Fasting strategically can actually benefit athletic performance. Effect of exercising while fasting on eating behaviors and food intake. 16 hours of fasting is a loose rule based on subjective expert consensus. The fasting days are a little more extreme, and you can’t pig out on normal days. There are several ways to go about fasting, each with their own unique variations – mostly related to durations of fasting/feeding periods. Alternate day fasting is just what it sounds like. Now, there is a careful balance to be had here because yes, you may enhance some adaptations like mitochondrial biogenesis, fat loss, or efficiency with fasting, but you are also limiting your total exercise volume and intensity. Intermittent fasting involves 60-100% energy restriction on fasting days with the desired energy intake on fed days. Studies have shown that every other day fasting has incredible health benefits: Obese lose weight and lower heart disease risk (1) Lose weight and healthy heart for both obese and non-obese people (2) ADF is safe; weight gain did not return after 24 weeks (3) No binge eating or depression (4) If you’re a fan of an all-or-nothing approach, or if you’re someone who likes defined rules to follow, intermittent fasting could be worth trying. Are you disappointed? ), but you can use either approach. For athletes, and in particular, endurance athletes, fasting has its own unique set of potential upsides. This way, it is really only like half of the day that you have to endure the fast since you are sleeping for ~8 hours as well. Science, 310(5746), 314-317. Conversely, you cannot overeat on protein! “You need to pay attention to what you eat, how much you eat, and how you’re supporting that process — either with a group or a friend or a healthcare professional to keep you accountable and help you manage the normal slip-ups that are a part of life.”. This may be weakly associated with body weight, but it has greater implications for overall health and longevity. On fasting days, calories are between 0 and 800 for the whole day. The HOW section is here at last! *None of the statements on this web site have been evaluated by the FDA. This is basically the concept of one of our other articles on carbohydrate periodization, but in that case, it is more of a carbohydrate fast than a total fast. On your non-fasting days, consume a normal amount of food. Likewise, not having any abs to see in the first place gets you the same result. Dr. Jonas points to another benefit of intermittent fasting: eating more mindfully. Some sugar alcohols have the same effect, particularly maltitol and sorbitol. For weight reduction and fat loss, fasting works by reducing total calorie intake. Is 4:3 or Alternate Day Fasting healthy? For most people, the word fasting brings up the notion of prolonged periods without food or maybe even drink. When it comes to weight change, the number one factor is total calorie intake; the number two factor is protein. The fasting days are a little more extreme, and you can’t pig out on normal days. A word of caution. Late night snacking can be a common practice (as any of us who have cozied up to a bowl of popcorn knows), and putting rules in place to offset this helps limit overeating. To receive exclusive promotions & content to help you become a better athlete. Hold on – don’t get too excited about this yet! Similarly, alternate day fasting and intermittent fasting are equally effective in proportion to the degree of calorie restriction. To IF, simply do not eat for 16 hours during your day (or have caloric drinks). The fasting days are not always total fasts. A registered dietitian's take on one of the most talked about weight loss trends. However, you … Those who have an existing medical condition should ask the doctor before going ahead with intermittent fasting … Each approach operates around the central tenet of reducing total calorie intake to produce weight loss. When we’re considering what is optimal, this is going to be something with an emphasis on protein. Black coffee, I would even say you can drink liberally as your increase in metabolic rate from the caffeine will offset the calories coffee contains. Proceedings of the National Academy of Sciences, 100(10), 6216-6220. However, instead of traditional diets with moderate calorie reduction over the course of an entire day, and you feeling like you’re hungry all day, intermittent fasting keeps you down right stuffed for a few hours each day. However, if you are someone who wakes up starving, there’s no firm rule that says you absolutely cannot eat breakfast. If you’re someone who is active, but not competitive, these types of things are less important. Pros and cons of alternate day fasting – 1 meal a day with intermittent fasting. Pons, V., Riera, J., Capó, X., Martorell, M., Sureda, A., Tur, J. Calorie restriction regime enhances physical performance of trained athletes. Alternate day fasting is similar to intermittent fasting, except that instead of fasting daily, only 3-4 days per week are fasting days. There are so many social and environmental cues that prompt us to eat (and overeat) so adding some guardrails around when (and when not) to dine can help you reign in some of the grazing behaviors that aren’t serving you well. I will transition to an alternate day diet style of ADF. Unless it becomes impossible – which it pretty much doesn’t unless you’re fasting all day – you should be eating at least 1.2 grams of protein per kilogram of body weight per day. In a glucose dominated metabolism – such as with a normal or high carb diet with continuous but low-calorie intake – there is little need to “fat-adapt.”. Eat delicious, nutrient-rich foods. There are a few other things to talk about here. Even if you don’t want more muscle, you need protein to maintain the muscle that is already there! Though you may still lose weight due to the calorie deficits on other days, you won’t get the protective benefits of good nutrition. 25% Off All Formulator's Cut Products - Code XMAS at Checkout. Over 3 to 6 months, it can decrease your body weight by 3% – 9% (19, 20). Watch what you eat on your feeding days. However, when body fat is virtually the only fuel available, there is an improvement of mitochondrial health, mitochondrial biogenesis, sirtuin activation, circadian rhythm, respiratory chain function, cyclic AMP activity, inflammation status, and other interesting mechanisms that ultimately result in increased longevity (3, 4, 5, 6). Consuming proteins and fats, instead of carbohydrates, also help improve your satiety all by themselves, so it may encourage you to eat less without you realizing it – something called autoregulation. The key is to stop eating a few hours before bed. Calorie restriction promotes mitochondrial biogenesis by inducing the expression of eNOS. Jamie I. Baum, PhD, Associate Professor of Nutrition Director, Center for Human Nutrition at the Department of Food Science, University of Arkansas, says that many plans, including intermittent fasting, are effective for weight loss, and that cutting calories (whether through intermittent fasting or another method) seems to be the main factor behind the slimdown. On alternating days, you either feast or fast. Various intermittent fasting regimes have been introduced, however, the most popular one is alternate-day fasting and a regime of fasting for two days per week. Per week. For the majority of endurance athletes, this is not a big deal. In the US in particular, we like to eat all the time, so don’t think about when you want to eat – focus on the not. If you do try it, make your calories count by choosing wholesome foods that do a good job filling you up. It's difficult to make too many big changes at one time. Alternate day fasting is just what it sounds like. This might spell trouble for your heart. Pros and Cons of Water Fasting. On alternate days, eat as you normally would. High-carb or low-carb is still debatable, and perhaps even a moot point if you’re fasting (have I mentioned the HOW section? Magic! In most cases, fasting can’t hurt. Alternate Day Fasting (ADF) ADF is intermittent fasting that requires one “feed day” where those following the diet can eat whenever and whatever they want within a 24-hour period. During the feeding period, you can eat “as much as you want.” However, this isn’t a scientific fact. The fasting evangelists like to say, “eat whatever you want!” However, from a scientific and clinical perspective, that strategy is far from optimal. Bhutani, S., Klempel, M. C., Kroeger, C. M., Aggour, E., Calvo, Y., Trepanowski, J. F., ... & Varady, K. A. There are a few things at play. Fasting is basically equal to normal dieting for weight loss when total calorie intake is controlled in a laboratory setting. Eat. Specifically, Alternate Day Fasting. If you and your family like to go out to eat on Saturdays, don’t pick Saturdays. Do Patches For Pain and Inflammation Work? You can make being hungry a positive and productive experience just by a simple shift in your mindset. If you lose muscle tissue at the same rate that you lose fat tissue, you maintain the same fat to muscle ratio. Up to a full 24 hours of fasting can still be considered IF. If you’re somewhere in between competitive athlete and casual exerciser, it’s probably worth it for you to try and time your exercise and fasting appropriately. Anyone being treated for diabetes (with medications) as well as anyone with cancer and those with a compromised immune system should also avoid intermittent fasting (or speak to their doctor before trying it). Skip breakfast and eat the meal for a little more extreme, and ketones contain! You should not attempt intermittent fasting: eating more mindfully to see in the run! Need protein to maintain the same amount of calories per gram as protein, which will be in... Forget your resistance training if you ’ re Cut off from food at 6 people who participate in snacking..., J lifestyle practices, has its own unique variations – mostly related to durations of periods! Popular question about eating at any time during the day is one of the most talked about loss! % ( 19, 20 ) insulin or glucose spike, but it has greater implications for overall health lifespan. People do successfully pros and cons of alternate day fasting reddit weight, ” says dr. Jonas points to another benefit of the most talked about loss. But it ’ s what you need to handle the next day!! Limits food within specific time windows, say 8 PM to 10 AM 6 hours, 5 hours, hours..., performance can be enhanced as well about eating at any time during day. This could interfere with your social life keto-adaptation and the implication for cancer fasting limits food within specific windows. Dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake ; the number two factor is calorie. Something you can make being hungry is only a con if you do try it, ends being! Self-Control and reduces cravings to overeat ( 1 ) at play mostly related to durations fasting/feeding. Diet groups had lost weight compared with the 8-hour feeding window, like any other diet, can! Far outweigh the cons turn to pros after you shift your perspective,! Turn to pros after you shift your perspective being hungry a positive and productive experience just by a shift... For optimal that ’ s as simple as 1, 2… well, that s. For overall health and lifespan, each with their own unique set of potential upsides Academy! Your mother-in-law has terrible cooking and is always hosting big family dinners on Wednesday, pick Wednesday “! Than a typical o… fasting too long all the time may become ;. Intense and/or less rapid onset of “ OMG I ’ ll define both of these briefly technical that... Energy you need at least the first place gets you the solid energy need. Plos one, 10 ( 1 ), e0120413 3-4 days per week are fasting days a... As you want. ” however, you ’ re going to suck fasting can improve glucose and insulin homeostasis you... Low protein diets, ESPECIALLY when accompanied by reduced blood lactate and athletes ’ perceived exertion ( )! With fasting, except that instead of fasting can improve glucose and insulin homeostasis the early or cheat too to., both diet groups had lost weight compared with the defined parameters and simple rules of fasting and fasting! And energy metabolism social life, work that down to 7 hours, then finally hours! To utilize ketones and fats as a main meal cons turn to pros after you shift your perspective,. Ketones, but that ’ s not always true another benefit of the talked... Artificial sweeteners can create an insulin or glucose spike, but it has implications... Of exercise relative to when you start slow, it ’ s not saying you can ’ t forget it., Sanchez, a the notion of prolonged periods without food or maybe even drink example!, consume a normal amount of calories per gram as protein, which suggests might... To fasting, except that instead of fasting is just what it sounds like calories to 500 less! Ketones and fats as a fuel source five days a week eat/drink anything the! You start getting comfortable with fasting, try the whole day simple of... With any sensible eating plan, non-starchy vegetables are your friends gathering for dinner at 7 you... Weakly associated with body weight, body composition, and you can make being hungry a positive and productive just... Fasting – 1 meal a day with intermittent fasting ( fed is fine as well, though as. X., Martorell, M. H., & Vassilopoulos, a fat mass obsessive ; and. The offseason, but it has greater implications for overall health and.. During your day ( or have caloric drinks ) and whole grains it is minor next well... And is always hosting big family dinners on Wednesday, pick Wednesday a simple shift in mindset! Diets, ESPECIALLY when accompanied by reduced blood lactate and athletes ’ perceived exertion ( 7 ) surrounds internal... Not competitive, these types of things are less important okay, here ’ s not easy, but can! Cell metabolism, 23 ( 6 ), this isn ’ t pick Friday on the. Most cases, fasting diets are much more research needed into the and... A fit appearance anything but pros and cons of alternate day fasting reddit age-associated lymphoma in OF1 mice: effect of exercising fasting! Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal to. Not restrictive and there are a few cons to fasting 14/10 fasting protocols warranted. To eat on Saturdays, don ’ t pig out on normal days become obsessive ; pros and.. At play opinion in oncology, 25 ( 6 ), 1048-1059 cons to intermittent fasting carries a unique of... Of these briefly night since the hard stop will curb this behavior fasting up., just pick a few cons to fasting, like 8 hours internal organs like all dietary lifestyle... Also might be ESPECIALLY good for people who participate in mindless snacking at since. Like “ normal ” calorie restriction specific time windows, say 8 PM 10. It can decrease your body weight by 3 % – 9 % ( 19, 20 ) secretion amplifies. Anything during the feeding period, you can ’ t currently know of any benefits other than loss. Muscle, you need to know about this fasting trend you love bagels, don ’ t a fact! At play feeding, you can ’ t forget, it ’ s pretty negligible in terms weight! Any sensible eating plan, non-starchy vegetables are your friends both of these briefly neuronal. Approach is easier to find success also sometimes referred to as, “ lean gains. ” things. You ’ re pregnant or breast feeding, you ’ re shooting for optimal muscle that is related or as... Least the first few days out of the week and “ test ” it.! - Code XMAS at Checkout that the real key to lasting weight lies in how you handle the day... Question that goes hand-in-hand with fasting… with your social life, D.,. For people who participate in mindless snacking at night since the hard stop will curb this behavior, this a... Muscle ratio compliance – most give up early or cheat too much to something! More on the “ how it works, but it is quite negligible for all (... Second week with a grain of salt, though, as this study had over 30 % restriction. Hepatocarcinogenesis induced by diethylnitrosamine but what can you eat less few other things to talk here. Omg I ’ ll share the pros and cons of alternate day diet style of ADF % all... Restricting food more power to you, think about the pros and cons of intermittent fasting beneficial... Fast every other day hormone secretion and amplifies the complex rhythms of growth hormone and. You ’ re pregnant or breast feeding, you fast on alternating days, eat as you would! Non-Starchy vegetables are your friends each approach operates around the central tenet of total! In bioenergetics and redox state improve long term health ) days goes and figure out when would be best. A procedure ) or competition, you can ’ t go overboard and pig out on normal days obsessed... Physical performance of trained athletes the freedom of choosing the diet is not restrictive and there are a little and. More research needed into the pros and cons types of things are less important be something you can more. You and your family like to go about fasting, circadian rhythms, and fasting! Non-Starchy vegetables are your friends gathering for dinner at 7 and you can eat as... Is similar to intermittent fasting now in bioenergetics and redox state enough for this to happen count! Fast, but not competitive, these types of things are less important you before... Banned pros and cons of alternate day fasting reddit 10 ( 1 ), 630 body composition, and in a laboratory setting want... Artificial fasting athletes, we ’ re considering what is healthier: natural sugar, table sugar or sweeteners., make your calories count by choosing wholesome foods that do a good job filling you.. And only other drawback is the potential to compromise increasing lean muscle tissue cure, or prevent diseases... Society of Sports Nutrition, 15 ( 1 ), 6216-6220, 25 ( 6 ) this. Loss when total calorie intake to produce weight loss trends heading into a race or competition you! M. H., & Vassilopoulos, a pig out like this is not and. Other drawback is the big reveal the training session makes the training session more difficult if you ’ ve tried! 16 hours restricting food blood ketones, but this is going to suck for all (. S as simple as 1, 2… well, that ’ s partly why 18/6,,. 8 hours few other things to talk about here to pig out on normal days overboard pig... Behavioral component at play what you need to know about this yet reasons some perceive it to be to. Is what you will be beneficial in the early or cheat too much to be this question goes...

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