Alexandra617님의 저널, 2021년 10월 30일

Good morning, I also do 18:6 but sometimes go over 19 hours. That's perfectly fine. Just make sure you get enough nutrition in during your eating window. 

Hey hon. IF isn’t what makes you lose weight and it also isn’t dependent on time at all. It just helps you regulate yourself and it forces you to eat less which means your overall calories have decreased. If you fast for 18 hours but eat 3500 calories every day then you’ll still gain weight at the end of the day. So whatever time suits you is okay 

Thank you guys,I get what y'all mean. This has been bothering me for a while and now I know I can eat haha 

After eating a meal, we are in what is known as the fed state. For the next several hours, our energy needs are met by the food we are digesting. When we are not eating, we are in the fasted state. In this state, energy must be drawn from our glycogen and fat reserves. therefore fasting helps to lose weight by using fat (IE your bodies fuel reserve) to run itself... the fed state lasts about 8 hours after after eating a meal... so any amount of time after 10-12 hours + any extra time, allows your body to be in a fasted state... thus using fat as fuel. different types of fasting windows provide different benefits. after 18 hours there is scientific evidence that indicates cellular regeneration. around 16 hours is easy and manageable especially for women. if you want some detailed info on fasting check out Thomas Delauer on YouTube... he has also got a specific video on best fasting practices for the genetically female body. how you break your fast is also important. protein is preferred over fiber as it is easier on the system when it wakes up after a long fasted period. after with seshni that it also helps regulate the body. it has definitely helped me in that I no longer experience as many binge cycles and have almost no headaches anymore after having had migraines for years. there are loads of benefits to fasting... weight loss as well as many mor.e 

agree with* seshni... not after with* (bleddy typos 😂) 

I agree with Shereen - fasting is a bit more than just to cut down on daily calories for the day, there are plenty of other benefits, primarily to place your body in a state where it burns your fat stores for energy as opposed to the food you eat X 

its also important to note that the calories you consume while fasting are entirely dependent on your overall personal goal. want to lose weight .. be in a deficit. want to gain weight ... eat more . building muscle... manage your macros correctly and eat a ton of protein etc. fasting work in collaboration with a variety of eating styles . as long as you eat according to your goals I'm your feeding cycle and stay in a true fast during the fasted period. y not consuming anything that will trigger an insulin spike... it will work.. many many good reasons to practice fasting and to introduce it into your lifestyle ... I've been fasting for almost 4 years and I don't think I'll go back. most days 16:8. at least once a week 18/20:6 and one or two days a week I don't fast. very flexible 

There are a few basic rules with IF but as it's a lifestyle not a diet, you need to find what works for you. I did OMAD for 3.5 months and lost very well in that time. Then moved to 18:6 which is perfect, I have 2 healthy meals in my eating window. That makes it easier to get enough calories in (as opposed to eating just once a day). It is important to understand that eating too little can cause progress to stall or you can even gain instead. It's the body's way of protecting itself. A combination of fasting and eating in a deficit will definitely set you up for good progress. It has helped me loose 30kg 😉 

By just doing 12 hours of fasting is a great way to keep the kgs down. time restrictive eating. you don't eat after 6pm. and go to bed at 10pm. Then you can eat breakfast at 6am if you are hungry in the mornings. You can extend your fast till 10am making it 16hours and a 8 hour eating window. Following a good sleeping pattern helps a lot with weight loss. if you don't get enough sleep, your cravings seem to kick in when you're tired. If you're a very active person, do lots of sports, on your feet a lot, you're probably already fasting 4-6 hours between meals. Calories will still matter, it doesn't matter how much you fast, unless you do 3 day fasting continuously then you can basically eat what you want but i don't know how sustainable that would be. There are single people that can pull it off. It all depends on your lifestyle. You have to create your individual lifestyle, factoring in your work, family, hobbies, gym, sports etc. it will only be different if you have health issues, on certain medications that make you gain weight. Then you would have to follow a certain diet, because certain foods with certain meds just make you balloon in weight. That's the sad reality for some people. i wouldn't advise you to cut a food group out, but to limit them to a day or two a week. That way you don't feel deprived. I've always found that during the week, its easy to eat clean, and weekends to let loose. It all depends on you, you might find that Monday's is the best day for you to enjoy your favourite high carby and high calories meals.