You can have any non-caloric beverages, such as water (still or sparkling), tea (including herbal tea) and black coffee. What is allowed during a fast?ĭuring fasting, you should stay well-hydrated. While it is a completely natural eating schedule as such, we recommend OMAD to people who already have some experience with fasting, as your body needs time to adapt to it. One meal a day is essentially a 23:1 fasting protocol, where you consume all your daily calories and macros in a single meal.Ī lot of people see great results with that type of fast, since it is difficult to overeat and go above your caloric needs if you’re only allowing yourself to have a single meal. You can either decide to not fast on that day, or to slightly modify your eating window – for example, if you’re going to have breakfast around 10 AM, you can have your last meal for that day around 6 PM (and the last meal of the previous day should be at the same time).ġ6:8 might be especially useful for people who struggle with self-control and with night-time snacking, as it gives them clear rules about when to eat, thus helping them stay on track and not indulge in an unhealthy (and unplanned) midnight snack. Some families enjoy a late Sunday breakfast together, and fasting should not mean avoiding spending time with your spouse and/or kids. When you begin fasting, you might find it challenging at first – if you’re struggling with fasting for 16 hours, you can start with shorter fasts and slowly build your way up to 16:8 (or longer fasts). This means that you can still enjoy lunch (with your colleagues, for example) and dinner (with family or friends), which are the two meals that have the biggest social importance, and you won’t be awkwardly sipping a cup of water while everyone else is enjoying their food.Īs most people take breakfast alone and there’s not a huge social importance attached to it, so most likely nobody will care if you skip it. You can then eat between noon and 8 PM, and at 8 PM you resume fasting until noon on the next day. The easiest way to do a 16:8 fast is to just skip breakfast. Most people who follow a 16:8 fast do so every day, sometimes with the occasional day off (or weekends off), depending on their life circumstances and schedule, but you can do it as often as you like.
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