Not OP. I've posted this probably 3+ times now but here is my go-to method for making cold brew. Was taught to me by some former employees.
***** Copy/Paste below *****

Alright, I'm about to drop some knowledge down. I've posted this before (maybe on a different account) but I'm a coldbrew addict, and I'm about to change your lives.

Here's what you're going to need:

1) Space in your fridge.

2) A pound of your favorite coffee, ground, COARSE just like OP said (none of that Folgers bullshit)

3) One of these bad boys. Trust me.

4) Also, one of these. Ignore the name, They're magic.

Alright.

Take your water pitcher and actually remove all the pitcher filter shit. You can use any big container but I need a spigot to pour directly into my mouth. Once the filter and top plastic is out, all you should have is the vessel and the lid.

Fill your nut milk bag with your coffee. Place in the bottom of your pitcher and fill until the bag is covered with water, and let sit for a few minutes.

Empty out all your silt water and refill to the BRIM with water. Place it in your fridge.

If you're picky about your coffee strength, after 6 hours taste your coffee and then taste every hour until you hit a strength you desire.

Personally, I go 24-36 hours on my brew, and then squeeze the bag. My wife mixes the coffee with water since its very strong. I like the feeling of jitters in the morning.

Take the grounds and grow plants, compost, whatever floats your boat. Put the lid back on and put it back on your fridge. It will keep for 10-14 days, but I doubt it will last that long :)

Fitindex Bluetooth Body Fat Scale, FITINDEX Smart Wireless Digital Bathroom Weight Scale Body Composition Monitor Health Analyzer with Smartphone App for Body Weight, Fat, Water, BMI, BMR, Muscle Mass https://www.amazon.com/dp/B078HW8BPY/ref=cm_sw_r_cp_apa_i_iz.gDbZCRGZW9

Good job.

The hardest part is going to be keeping it off. The food environment has changed so that it's way too easy to consume too many calories. Maintain healthy habits.

(I recommend the book Mindless Eating by Brian Wansink for advice on how to do that.)

Good work, and good luck!

Alright, I'm about to drop some knowledge down. I've posted this before (maybe on a different account) but I'm a coldbrew addict, and I'm about to change your lives.

Here's what you're going to need:

1) Space in your fridge.

2) A pound of your favorite coffee, ground, COARSE just like OP said (none of that Folgers bullshit)

3) One of these bad boys. Trust me.

4) Also, one of these. Ignore the name, They're magic.

Alright.

Take your water pitcher and actually remove all the pitcher filter shit. You can use any big container but I need a spigot to pour directly into my mouth. Once the filter and top plastic is out, all you should have is the vessel and the lid.

Fill your nut milk bag with your coffee. Place in the bottom of your pitcher and fill until the bag is covered with water, and let sit for a few minutes.

Empty out all your silt water and refill to the BRIM with water. Place it in your fridge.

If you're picky about your coffee strength, after 6 hours taste your coffee and then taste every hour until you hit a strength you desire.

Personally, I go 24-36 hours on my brew, and then squeeze the bag. My wife mixes the coffee with water since its very strong. I like the feeling of jitters in the morning.

Take the grounds and grow plants, compost, whatever floats your boat. Put the lid back on and put it back on your fridge. It will keep for 10-14 days, but I doubt it will last that long :)

Funny

For anyone who wants to read the book without having to pay for it, and is willing to read it online instead of print, here you go

https://idmprogram.com/fasting-a-history-part-i/

Start there & work through all of the fasting articles. It's essentially the same content.

Also the kindle version is currently on sale for $3

https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X/ref=mp_s_a_1_2?ie=UTF8&qid=1542057759&sr=8-2&pi=AC_SX236_SY340_FMwebp_QL65&keywords=jimmy+moore#mobile-udp-contributor-popover-id_15420577...

Looks like it’s time for some of these . Congrats!

Oh! Another option is cacao shell tea! I briefly worked for this company and took some home periodically. It's really tasty and light.

I highly recommend you try it (no processed sugar), and find a good zero calorie sweetener. They are getting really, really good, still a bit on the spendy side but worth it IMO.

I like this one. I honestly can't tell the difference.

Lakanto Monkfruit Sweetener, 1:1 Sugar Substitute, Keto, Non-GMO (Classic White - 3 lbs) https://www.amazon.com/dp/B01LDNBAC4/ref=cm_sw_r_cp_apa_i_sfR2DbKAM162S

There are also lots of processed keto foods/ snacks/ desserts available that use sugar alternatives and are really good.

Eventually you may find you can ween off sweet processed foods altogether and stick with naturally sweet foods because you really start to appreciate them when you're not eating processed sugar anymore.

If it's like my experience, all food will start to taste better and you'll feel noticeably better and have more energy.

My favorite meditation teacher is a man named Jack Kornfield. https://jackkornfield.com/meditations/

He wrote a book which is really just a series of recorded talks, called Buddhism for beginners. https://www.amazon.com/Buddhism-for-Beginners/dp/B00OTWCY2C?SubscriptionId=AKIAILSHYYTFIVPWUY6Q

If I could go back and ask someone where to get started, I’d hope they’d tell me this.

Edit* FYI this is not where to go for a simple meditation technique. Sorry, I realized I I didn’t really answer your question after I posted that.

For a simple meditation technique and basic understanding go to YouTube

It's something called hyperpalatability:

https://io9.gizmodo.com/how-hyperpalatable-foods-could-turn-you-into-a-food-add-1575144399

Modern engineered food is designed to light up your brain's pleasure centers, and consequently make you crave it. It's a carefully balanced combination of fat, sugar, and salt, which together are extremely addictive. Almost all pizza contains enough sugar to do the job.

Hyperpalatable food lights up pleasure centers just like hard drugs do. There's something called the Yale Food Addiction scale, which measures how addictive a food is, based on this conditioning. Here are the worst of the worst:

Pizza – 4.01

Chocolate – 3.73

Chips – 3.73

Cookies – 3.71

Ice cream – 3.68

French fries – 3.60

Cheeseburgers – 3.50

Soda (sugar-sweetened) – 3.29

Cake – 3.26

Cheese – 3.22

Bacon – 3.03

Fried chicken – 2.97

As you can see, pizza is #1 on that list. If you like pizza, I would strongly recommend that you make it from scratch, will will let you control what's going in there. If you're eating commercial stuff like Pizza Hut or Papa John's, you might as well be doing cocaine.

I struggled with weight most of my life. When I read Kessler's book, it opened my eyes as to how useless discipline was, against what the food industry is doing these days:

https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578

I use an app called LoseIt to track calories. I have a food scale, but part of using it is just to teach myself to accurately eyeball quantities— ie, once I’ve put 2oz of pasta in a bowl on a scale 30 times, I can probably guess.

Been vegetarian for 18 years (seeing PETA videos as a kid will fuck you up!) and I’m pretty light on the dairy, too. Trying to keep my protein intake super high while I drop weight so I’ve been supplementing with a couple whey protein shakes a day.

Oh!!! The thing that has made IF possible: edamame spaghetti. It’s part of my meal most of my OMAD days, macros on it are unreal. Link— https://www.amazon.com/dp/B01H4LBM54/ref=cm_sw_r_cp_awdb_t1_e-PxDbSEMRKMK

>High triglycerides don't cause diabetes. Instead, their levels indicate that your system for turning food into energy isn't working properly.
>
>Normally, your body makes insulin, which “escorts” glucose -- the type of sugar in your blood --inside your cells. There, your body turns glucose into energy. Insulin also allows your body to use triglycerides for energy.
>
>A common cause of high triglycerides is excess carbohydrates in your diet. High TG’s signals insulin resistance; that’s when you have excess insulin and blood sugar isn’t responding in normal ways to insulin. This results in higher than normal blood sugar levels.
>
>If you have insulin resistance, you’re one step closer to type 2 diabetes.

Taken from this article: https://www.webmd.com/cholesterol-management/diabetes#1

Yeah I’ve been suing these pills for the past 6 months. Usually around 2 pm and sometimes another one before a work out. Has helped eliminate some late afternoon headaches and lack of energy I was experiencing.

Honestly, it’s not something I would self diagnosis. It took months of my doctor testing me for basically anything under the sun. My labs kept pointing to something going on with my adrenal system and eventually an ultrasound showed it as well. My biggest symptom was blood sugar imbalance. My sugar was constantly jumping all of the place...all within range...but enough to make a person feel constantly unwell. I would order a blood sugar checker from amazon, and start testing your numbers before and after meals. I noticed once I ate according to keeping them steady, it helped straighten out my hormones, and then lead to weight loss. My cycles used to be 56 days, and they shorted to the regular 28 after just a month of keeping my sugar stable! There is also an amazing supplement you can find on amazon that I linked :)

Blood Sugar Support Extra... https://www.amazon.com/dp/B07P2BKMSL?ref=ppx_pop_mob_ap_share

Thanks! I got it on Amazon, haha. Unfortunately they don’t seem to have it anymore. This is true closest I could find:

3/4 Sleeve White and Black Polka Dots Swing Dresses 50's L BP41-2 https://www.amazon.com/dp/B01982IJLC/ref=cm_sw_r_cp_api_i_vHaRCb6YSE58P

I bought a $20 pitcher on Amazon and make cold brew at home. Prep it the night before, put it in the fridge, and you’re good to go in the morning. Linked to Amazon below.

Takeya 10310 Patented Deluxe Cold Brew Iced Coffee Maker with Airtight Lid & Silicone Handle, 1 Quart, Black - Made in USA BPA-Free Dishwasher-Safe https://www.amazon.com/dp/B00FFLY64U/ref=cm_sw_r_cp_api_i_ck4jDbMT49F9Z

I was the same way in the beginning!! This is the app I use: https://play.google.com/store/apps/details?id=losebellyfat.flatstomach.absworkout.fatburning

Free app and looks stupid but it's actually amazing. Starts you off slow and gets harder every month. Has 3 months of a set workout and then you can create your own workout! It's pretty amazing and has helped me A LOT!! Good luck to you!!!

There are studies in mice which show female mice experience stress when fasting for a long period. How that applies to people though is not known.

I think listening to your body is key. In order to properly hear it though you might need a reset.

Start with 14:10 and go from there.

The IF community can come across as competitive sometimes. There is no medal for fasting longer than the next person. Do what works for you.

I have been fasting for 5 years. Presently I am on 16:8 sometimes 17:7. I started because after having a baby I was 30kg overweight and pre-diabetic. I am a healthy weight now.

I fast 6 days a week. I drink milk with my coffee in the morning because I don’t think it’s good to sweat this stuff too much. Not good for me anyway - listen to your body. The most important thing is consistency. You need to be able to stick to it.

ETA. The Mayo Clinic website has some info about men digesting food faster than women. So there must be differences in fasting but it hasn’t been studied much.

https://www.mayoclinic.org/digestive-system/expert-answers/faq-20058340

Just workout in a fasted state and eat at 1pm.

Muscle Protein Synthesis last for up to 48 hours after a workout. There's no rush.

A list of foods high in potassium . If you have a healthy diet you shouldn't have a problem getting enough potassium. Otherwise, drink low sodium vegetable juice that uses potassium to compensate for less sodium.

Thank you so much!

This is the one I have: Platinum Fitness Fit Sit Deluxe Folding Pedal Exerciser Leg Machine with Electronic Display https://www.amazon.com/dp/B01FCGV668/ref=cm_sw_r_em_apa_glt_fabc_QW8GN2JDWW8J8DBTK1HM?_encoding=UTF8&psc=1

I just cut out soda and snacking, which turned into OMAD I guess? I only eat dinner. Also, 30 mins of work out a day 5 days a week!! This is the app I used if you want to check it out: https://play.google.com/store/apps/details?id=losebellyfat.flatstomach.absworkout.fatburning

Cronometer (link for Android version). Think of it as tracking your nutrition -- not just calories and macro-nutrients (carbs, protein, and fat) but micro-nutrients (the amino acid makeup or vitamin/mineral content, etc.).

Here's an example of how useful this is : It's hard for vegetarians to get enough lysine (one of the essential amino acids; your body can't make it so you have to get it in your diet). Using Cronometer I found out that I wasn't (along with a couple of other essential AAs) but if I were just tracking calories or macros I would never have known.

You'll also probably want a decent kitchen scale if you don't already have one.

The Dawn phenomena is not a good thing according to these: https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/dawn-effect/faq-20057937

https://www.diabetesdaily.com/learn-about-diabetes/understanding-blood-sugars/fixing-high-morning-blood-sugars-dawn-phenomenon/

Not saying websites such as these are the final word, but a high blood sugar is generally not a good thing (should be below 100). While it may be "normal" for someone with diabetes, doesn't mean its OK.

Be hard to say what came 1st, there was the old word watul which came from an Old Teutonic word meaning "to weave". As they used to make hedges from interwoven sticks and the English then called it wattle, but certainly known to have the two other meaning for quite a while now.

https://dictionary.cambridge.org/dictionary/english/wattle

The timing doesn't matter as much as what you eat. At a 500 calorie deficit you should lose 1 lb per week, so 25 pounds would take 6 months. If you want more aggressive fat loss while retaining muscle you can consider fasting on a rest day (or eating extremely low calorie). That's known as 5:2 but you can do 6:1. I can't tell you about your protein requirements, depends entirely what you're eating. You're going to have to track your calories and hit your macros.

Also it's always better to eat real food than drinking whey or eating protein bars. Think about how jacked incarcerated people get on prison food--special formulated energy mass gainer protein 5000 bullshit is all just marketing gimmicks. It's all about calories. If you like it, have at it though. Whey shakes are usually pretty tasty and easy to get down.

As far as the eating window, yes that sounds fine. It's somewhere in between leangains and the warrior diet, both popular, both fine. You can definitely meet your calorie requirements in a couple meals. I do a 4 hour window and have vegetable soup followed by meat, potatoes and broccoli then a smoothie with greek yogurt. I can easily control calorie count and protein by adding/subtracting an egg, cheese, beans, bread, butter etc. I eat pretty much the same every week so I don't have to worry about counting calories. I can count calories in my head by eyeing the things I eat on the reg.

Best thing you can do is visit https://cronometer.com/ and enter in your typical foods.

Then visit https://www.healthaliciousness.com/ if you're low on any micronutrients.

Also you're probably going to want to take a vitamin D supplement if you're not outside a lot.

Check out my Zotero link for a ton of research (and a few other articles) about IF, diet, and other things that often come up here. Otherwise I'd say read The Circadian Code (not the Obesity Code) by Satchin Panda and The Hungry Brain by Stephen Guyenet. Neither are directly about IF but I highly recommend them if you want a broad picture of how to improve your diet and health. Panda is a TRF researcher but his book covers more than that.

I just read a book on insulin resistance that discusses the relationship between that and PCOS. It doesn’t get into IF but the suggestions within it would be compatible with IF.

The Insulin Resistance Solution: Reverse Pre-Diabetes, Repair Your Metabolism, Shed Belly Fat, and Prevent Diabetes - with more than 75 recipes by Dana Carpender https://www.amazon.com/dp/B019WWX4UO/ref=cm_sw_r_cp_api_glt_QRVXAE6J0HCRB3193JNM?_encoding=UTF8&psc=1

I bought a scale from Amazon by FITINDEX and I love it! Shows me everything, weight, BMI, body fat, visceral fat, BMR, and even my metabolic age (which says I'm 7 years older than I am 🤣 so I have work to do). It connects through Bluetooth and I can put multiple users on it so it keeps track of everyone individually

https://www.amazon.com/dp/B078HW8BPY/ref=cm_sw_r_u_apa_glt_fabc_38XYV9V6QTQXPY4TBRTB?_encoding=UTF8&psc=1

I know! I was bummed I couldn’t find it. Here is the link it takes me to in my orders, so you have it in case it comes back!

Other Subs would say,"Electrolytes!!!". Your body is thinking its starving because of low minerals, salts, and electrolytes. If you try these Mineral drops, https://www.amazon.com/Trace-Minerals-Research-Concentrace-Mineral/dp/B005BP5UCM or something similar, and you're still feeling the same after 30 minutes, its likely a deficiency in calories. Eat an extra fatty snack before you quit your eating window, about 100-300 calories more than before and see how you feel the next day. This helped me immensely.😁💖🧁

You should try Dymatize Fruity Pebbles protein powder. Won’t feel so guilty with 25grams of high protein Fruity Pebbles goodness killing that stress craving.

http://www.dymatize.com/pebbles

http://www.amazon.com/Dymatize-ISO100-Fruity-Pebbles-1-6/dp/B0855LP4Q4

In the book, Buddha’s Diet this this the way monks eat. Apparently Buddha promoted only eating in the morning until noon. In the book though, written for regular folk, you start out with a 12 hour window and gradually narrow it down to 8-9 hours always starting with the morning meal.

I am guessing that works best for you you depends on your schedule, whether or not you have family and whether or not you are a morning person or not.

Edited to add link because I can’t remember the authors names long enough to include them in the post.

https://www.amazon.com/Buddhas-Diet-Ancient-Losing-Without/dp/0762460466

Read Dr Jason Fung book: the diabetic code. He’s a big proponent of IFThe Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally (The Wellness Code Book Two) (The Code Series, 2) https://www.amazon.com/dp/1771642653/ref=cm_sw_r_cp_api_glt_fabc_S8EJZEMXHYSRW6TJ0F3Q

Benefiber and/or its generic equivalents. Amazon sells the Kirkland branded clone of Benefiber. Put it in a shaker cup with V8 juice and shake like hell; no texture or flavor difference compared to regular V8.

Recently finished reading The Complete Guide to Fasting (amazon). A lot of the book overlaps Dr. Fung's blog posts (site) but at the end of the book there are some explanations of different fasting styles and why Dr. Fung might recommend one or another for various situations. Might be helpful!

I've tried a variety of them, been the most happy with this one:

https://play.google.com/store/apps/details?id=bodyfast.zero.fastingtracker.weightloss&hl=en

It is simple enough, gives me flexibility, has options to enable or disable widgets and notifications..

I'd suggest checking out Cronometer. It lets you get pretty granular, tracking calories, macro-nutrients (carbs, protein, and fat), and micro-nutrients (the amino acid makeup or vitamin/mineral content, etc.), and I recommend it for that reason. I don't know if other similar apps track micro-nutrients. (That can be really handy - for example, it's hard for vegetarians to get enough lysine from diet alone, so as a vegetarian, I want to be able to drill down and see if I ought to supplement it, or if I'm managing to do the trick just with what I eat.)

Good luck on your journey!

16:8 is generally known as a good starting point, but not as conducive to weight loss. I started 2.3.20 and have lost ~15lbs. Still slow losing, but I know I need to cut down on sugar. Have you read this book? If not I highly recommend it + the FB support groupFast Feast Repeat

There's this as well, been using it for months, love it!

Have measurements recording, graphs for weights and fasting, and an overall beautiful UI.

I'm a little biased here since I created it but Night Fast offers a notification at the end of your eating window! It also lets you track your fast start times, target times, actual times, fasting streaks, view your history, add in past fasts, etc. Would love to hear your thoughts/feedback on the app :)

I'd love for you to review NightFast (full disclosure - I created this app). Its Android only and lets you track your fast start times, target times, actual times, fasting streaks, view your history, add in past fasts, etc. Always looking for feedback or to hear other people's thoughts on it!

I'm a little biased here since I created it but if you're on Android, I'd love for you to check out Night Fast and let me know your thoughts! It lets you track your fast start times, target times, actual times, fasting streaks, view your history, add in past fasts, etc.

Thanks for the shout out! And yeah, for anybody trying out Night Fast, feel free to PM me any feedback or features you'd like added - would love to hear it!

Totally understand! Sorry they called you to work at 16 hour shift, that sucks.

It's hard for everyone at first. When I started IF, I went the "fasting all day" route. I started by not eating on Thursdays, which happens to be the day I also go to Yoga and I also ride my bike 8 miles each way to a board game night.

At first, I started getting dizzy, my body kept trying to get me to eat food, but I stood firm. After a surprisingly short number of weeks, I think it was only three or four weeks, my body just gave up and ceded control to me. The board games use a lot of brain power, and I'm fine even after an entire day exercising on an empty stomach.

It's the same for any addiction or craving - I quit smoking cigarettes the same way, which was actually much harder.

So don't worry! It starts out difficult, but as you mentally get used to it, it gets WAY easier, and you even learn to enjoy the feeling of being empty of food. A lot of people get "high" from it.

Also, I read The Power of Habit. It was really eye-opening to me how much of eating is just boredom or habit, not actual hunger.

Another tip! I made a "breath spray" using water + a few drops of organic peppermint oil and threw it into an empty breath spray mister. It gives me some excitement whenever I spray it into my mouth, which keeps me from eating out of boredom.

YOU CAN DO IT! There is a short period of pain, and then there is bliss. It's the same with exercise - painful at first, but then starts to feel great. HANG IN THERE

The Mayo Clinic says fasting or skipping meals increase the risk: https://www.mayoclinic.org/diseases-conditions/gallstones/symptoms-causes/syc-20354214 of gallstones. I have not heard of increased risk of CVD.

I would also like to talk about Ghrelin it is the hormone that makes us hungry. It is secreted by our body during meal times that we are habituated to. It takes time for the body to adjust Ghrelin release so you might still get hungry during your traditional meal times while you're on IF. The body will eventually get used to your new pattern of eating if you continue with it for a few more weeks and Ghrelin will only be release during your new meal timings. Hope this information is helpful https://www.webmd.com/diet/features/your-hunger-hormones

Half right: 'Sugar alcohols', yes, slightly. Artificial sweeteners like saccharin, aspartame, and sucralose, no. People get confused because they are often combined with sugar alcohols. Even so, the number of calories in gum is minuscule. The act of chewing sugar free gum likely uses as many calories as one gets from any sugar alcohols.

https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/artificial-sweeteners/faq-20058038

I wouldn't waste my money, just seems like a gimmick to me.

Just do your research. looking at the ingredients it just seems like a mix of supplements commonly thought to possibly have weight loss benefits, most of which don't have any hard evidence that they do. Then a few ingredients that seem to just give it a nutrient boost.

Many of the supplements carry more risk than benefits, garcinia cambogia for example, is not proven to help with weight loss significantly and even had a warning issued out by the Food and Drug Administration to stop using any dietary supplements that contain it as it was causing some people to have serious liver problems. Doing a quick search on green tea extract also seems to be bad for the liver and also is not proven to help with weight loss, both of these ingredients are in most versions of the Skinny Coffee.

I'm not saying this IS what is happening to you, but I'd read up on Rhabdo.

https://www.webmd.com/a-to-z-guides/rhabdomyolysis-symptoms-causes-treatments#1

It sounds like your body has been through quite a bit. I'd ease up on the pre-workout if it has stimulants (not well versed on Nitraflex). Keep eating clean and working out, the gains will come - just don't over do it.

Finding out what you actually are and aren't getting by diet alone would probably be a good place to start. For that you'll need a decent kitchen scale and a good way to track the nutritional content of what you eat - not just the protein / carbohydrate / fat content but vitamins, minerals, and essential amino acids.

I'd recommend using Cronometer for awhile. (Platforms: Android / iPhone/iPad / Web. I have no affiliation - just use the app.)

Here's an example : It's hard for vegetarians to get enough lysine (one of the essential amino acids; your body can't make it so you have to get it in your diet). Using Cronometer I found out that I wasn't (along with a couple of other essential AAs and one or two vitamins and minerals) but if I were just tracking calories or macros I wouldn't have known.

Hope this helps ... and good luck on your journey!

No worries!

Therapists

If you can't find an English-speaking therapist in Korea, maybe you can work with one in an English-speaking country. Preferably using videoconferencing software such as Skype; or else using the telephone.

You could pay them using PayPal or something.

When choosing a therapist, do consider the time-zone difference, and how much trouble you have understanding their accent. For example, if you're American, you might have a bit of trouble understanding people with British or Australian accents.

If you have friends in an English-speaking country, they might be able to recommend someone.

If you want, I can recommend a clinical psychologist in North America. Eating disorders aren't a specialty of his, but I've read that he's willing to study and learn about new subjects.

Improving your Korean

Spaced-repetition flashcard software is a good way to more-quickly improve your skill at speaking Korean. I like Anki, though there are other options too. You can download the PC and Mac versions of Anki from here. You can get pre-made Korean flashcard decks or make your own. If you want help or support, you can visit /r/Anki.

Psychological research suggests that spaced-repetition flashcard software is a far better way to learn and memorize new things compared to simple random-sort flashcard software.

A question for you

If I may ask: Why live in a country where you don't speak the language fluently, and where they don't really have supportive attitudes towards mental health?

From a glance your meals sound pretty healthy. You could log what you ate in cronometer (https://cronometer.com/) and see how you are doing.

Have you heard of keto flu? Fasting can induce this since you are going so long without consuming carbs. You may just be experiencing those symptoms. Should go away with time.

I actually have short legs so now I’m even more confused as to why people think I’m taller. I would say I have the same body as Hilary Duff (weight/legs/upper body). example I’m not sure what her height is though but her legs is just like mine, short, big hips, smaller upper body.

I would say yes, IF is trying to get people to spend more time fueled by gluconeogenesis and less time fueled by glycogen or food. I don't know much about Keto diets so hopefully others will chime in.

Longer fasting times appear to have significant health benefits for individuals who are obese or have type-2 diabetes. If you're interested I recommend checking out Jason Fung's Complete Guide to Fasting (http://www.worldcat.org/oclc/948559744) from your local library.

I eat the same meal almost every day (not OMAD but also vegan), and I checked everything in Cronometer to make sure all of my micronutrients were met. I added in supplements based on that (and other stuff that may have some benefit) and it's been working out pretty well for me so far.

Coffee is not a zero calorie beverage.

​

Flavored seltzer water also has less than 5 calories. Ten drops of lemon juice is listed as 0 Calories, meaning that it is less than 5.

​

If your definition is absolutely zero calories your only choice is water, plain or carbonated.

Depends on how sick you are. If you are vomiting a couple times, abdominal cramping, little bit of diarrhea, then maybe not needed. If you are vomiting like 5-7 times a day for a couple days OR you are feeling really lightheaded like you're going to pass out, then it would seem worth it to get a a CBC and CMP. That would cover acute kidney injury, anemia, and electrolyte abnormalities.

And in general as a vegetarian you should be thinking ahout how to get enough B12. Its hard to get from non-meat sources and causes anemia which can lead to weakness/light headedness/ dizziness.

https://www.webmd.com/food-recipes/news/20030618/vegetarian-diet-b12-deficiency

I don't know if it's available for iOS, but this is the company info and the Android link for reference.

https://leap.app/

(Scroll down to Fasting App - Fasting Tracker)

https://play.google.com/store/apps/details?id=bodyfast.zero.fastingtracker.weightloss

I have one of these scales:

Greater Goods Digital Smart Scale for Body Weight | US-Based Company Powered by Superior Service & Dependable Products (White WiFi) https://www.amazon.com/dp/B07Q5CLWZC/ref=cm_sw_r_cp_api_glt_fabc_7AR12G0RKVHMN1S153E1?_encoding=UTF8&psc=1

It come with an app that lets you track your progress and calculate your BMI, Body Fat, etc.

https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=mp_s_a_1_1?dchild=1&keywords=obesity+code&qid=1625337596&sprefix=obes&sr=8-1

Get the audiobook. Listen to the whole thing including all the appendices.

Try berberine supplement also I have not tried this but it looks promising

Myo-Inositol & D-Chiro Inositol Blend | 30-Day Supply | Most Beneficial 40:1 Ratio | Hormonal Balance & Healthy Ovarian Function Support for Women | Vitamin B8 | Made in USA (120 Capsules) https://www.amazon.com/dp/B07HX2DMY8/ref=cm_sw_r_cp_api_glt_fabc_5VSE3VMTZRYPEFY5H9KP?_encoding=UTF8&psc=1

Hey OP, May I suggest getting a tape measure?

Something like this:

2 Pack Tape Measure Measuring Tape for Body Fabric Sewing Tailor Cloth Knitting Vinyl Home Craft Measurements, 60-Inch Soft Fashion Pink & Retractable Black Double Scales Rulers for Body Weight Loss https://www.amazon.com/dp/B07WG5B464/ref=cm_sw_r_cp_api_glt_fabc_ZSGSN366YEMQW22XWXJM?_encoding=UTF8&psc=1

Sorry I don’t know how to shorten the link. But, you can measure yourself like every month or so.

Salt has 0 calories, therefore it won't break your fast. You can also get a 0 calorie electrolyte mix, like this one. When I was doing 72 hour fasts, I was having that in 16oz of water 3 times a day and it helped immensely.

You are doing great. I have been using 16/8 for years now and love it. I'm just now reading The Obesity Code by Dr. Jason Fung and he explains how insulin resistance is causing every body to be fat and IF helps the body to reset. Also folks didn't start getting fat until the 70's when processed foods became manufactured. https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=mp_s_a_1_1?adgrpid=58605885240&dchild=1&gclid=CjwKCAjw2ZaGBhBoEiwA8pfP_jP5eiAVH5u4ucl1N5FIVJ-wEJRGHI6U1UrdRcmydgnKjkBRc6i6LhoCmWsQAvD_BwE&hvadid=40997410191...

I HATE black coffee too. But I did splurge on a really good brand - LavAzza. And I tried the recommendation to add a tsp or 2 of coconut oil, some unsweetened cacao powder and blend until frothy. Surprisingly I ended up loving it! Bought this and it works great. The frothyness almost fools you into thinking it's just really strong latte. https://www.amazon.com/gp/product/B08ML7Z4L2/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1

Give it a shot. You might be as surprised as me. Will have to try the pinch of salt trick too. Salt is truly underrated.

I took two different kinds; Keto Chow and Smart for life Hopefully they are available by you!

Libra on Android. I highly recommend it especially paired with a Withings scale. I don't have to do anything to track my weight except step on the scale.

Honey no. I can see a large amount of loss. If you want help with the skin/sagging, start using retinol and collagen lotions as well as body washes with both (only use retinol at night bc its photosensitive). Also, get a facia blaster, watch videos on youtube as how to use them. You dont have to get the pricy ones, this one actually works great (most people experience a lot of bruising in the beginning, it's totally normal).

https://www.amazon.com/dp/B072XBDJ16/ref=cm_sw_r_u_apa_glt_fabc_C022FHJJEYR7G16E5A76

Also, dermarollers can help a ton too. Start wearing shaping corsets around the house or if you work out, take collagen supplements and hyaluronic acid supplements which will also help plump, tighten, and moisturize the skin from inside out, as well as producing collagen which helps the skin and its suppleness/bounce back, so so much.

These are about the only things you can do without surgery but they can definitely make a huge difference if you're consistent. Don't give up. You may not be able to see it, but girl we do! 💚💜

My Dr described genetically elevated cholesterol and to me conceivable that the liver would make that kind of release during a fast. This is not really a supplement sub but there is an amazingly safe supplement (more is not better- one a day is fine) that made my last set of numbers amazing despite my poor eating habits before the test. I was eating a 1lb+ ribeye every weekend. Natural plant sterols will remove LDL.

CGMs are chaging the world. I highly recommend The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally (The Wellness Code Book Two) (The Code Series, 2): Fung, Dr. Jason, Teicholz, Nina: 9781771642651: Amazon.com: Books Your local library probably has several copies. Dr. Fung has numerous YT vids and podcasts on reversing diabetes if you ever need inspo. There is even an upcoming reality show on this topic, I saw an ad somewhere. Fantastic bandwagon for folks to jump on.

Nut butter (unsweetened), just a spoon should do it, or a cheese stick were helpful to a relative. Over time you will not need it. Are you on meds or insulin? If so, with fasting work with your doc to adjust so they do not become too strong.

Ha! Ha! That's so funny you're 42, and my Omron body composition monitor says I'm 42. Of course, if I do anything stupid (Brie cheese) it goes back up 43 or 44 years old. So let's say..... What is that term young people use... I'm fluid.... 42 or, 44 going on 72. LOL here's a link to Dr. Shelton's book. At first, when I began reading I thought my girlfriend is nuts, this madman wants to starve us! https://www.amazon.com/dp/0914532421/ref=cm_sw_r_cp_apa_glt_fabc_7026264SASFEVJTVYVYV it's called Fasting Can Save Your Life by Herbert M. Shelton.

Fastient and Fasting Tracker both work for extended fasts.

I like this book here But I've worked on it a lot during counseling. People who grew up in abusive households, or were bullied as kids or sexually abused, or just ones whose parents gave them no privacy or agency can result in adults who struggle to maintain and observe, healthy boundaries. It's not easy, but it's worth the emotional work.

Hello and thank you, u/desimadrosa!

Of course! Here you go!

https://www.amazon.com/Bluetooth-Approved-Composition-Analyzer-Wireless/dp/B07BJY6GTJ/ref=sr_1_2_sspa?dchild=1&keywords=ABYON&qid=1610492501&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyOElGMUJWU0dRM1RCJmVuY3J5cHRlZElkPUEwNTUyMTQxMTlLODBYNTk2OVRFWCZlbmNyeXB0ZWRBZElkPUEwMjE4MTAyMVlXV1cyTkhCTDNWQiZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

bodyweight or maybe something like this https://www.amazon.com/Whatafit-Resistance-Exercise-Waterproof-Training/dp/B07V7B2VJB/ref=sr_1_2_sspa?dchild=1&keywords=exercise+bands&qid=1606065823&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyTVJPWDI3REQ4QlpLJmVuY3J5c...

also don't discount getting out for a walk a few times a day

You're a new man! The coffee really helps with the food cravings, I've found. Might I suggest some band resistance workouts at home - since COVID hit and limited my gym activity, they've been a muscle savor. I use these, really impressed by the versatility of them.

https://www.amazon.com/VEICK-Resistance-Exercise-Portable-Training/dp/B086X4PN48/ref=sr_1_1_sspa?dchild=1&keywords=sox+resistance+bands&qid=1605475901&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFTR1YxQllRWFZaMjYmZW5jcnlw...

This cinnamon spice tea from Harney & Sons is amazing. Even without sweetening, it tastes like cinnamon candy. I used to be unable to drink hot tea without some kind of sweetener, but the cinnamon spice tea helped me develop a taste for unsweetened tea. Now I can drink all sorts of black tea, green tea, herbal tea, etc., without adding any sugar or honey. (But don't pay that Amazon price for the cinnamon tea. You can find it at stores like Target and at many grocery stores for around $5 per tin. Also, make sure you get the tin with the little sachets in it, not a box with tea bags in it. The tea bags just don't have the same flavor.)

Amazon shows a few books with the title keto clarity. But I'm guessing it is this one Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet https://www.amazon.com/dp/B00MEX9B4C/ref=cm_sw_r_cp_apa_5tIUzbM9W12M9

Thanks for the reading material. I plan on doing more research before starting. I did look in /r/keto but I'll look at the other too. Thanks.

I drank coffee substitute Cafix during 3+ months of fasting 16 hrs per day. It has a trace of 5 calories, but i still ended up losing 11 pounds during time in question. Cafix is made of freeze dried roasted barley, rye, chicory and sugar beets.

Here's a link to the Amazon reviews: https://www.amazon.com/Cafix-Coffee-Substitute-Crystals-Ounces/dp/B0000CD06J

The Filtron is the highest rated cold coffee brewer by most publications and is on $40 on amazon. I have one and love it.

Oh hell yeah, if you're dealing with your cravings with cucumber and honeydew, you're killing it. On my worst days I break my fast with a slice of bread with cheese and then feel so bad about myself...

On good days it's lemon water and almonds and then I feel like a fuckin champ.

So I assume you're in the states since you said Whole Foods, if you're not I'm not sure I can help :)

I really like this brand "Lily's" for stevia sweetened chocolate. I've definitely seen it at my local WF, but it's cheaper to buy in bulk on Amazon so that's what I do: for example this, and for baking, this. Stevia is def my fave sweetner- I'm not big on sweets but when I'm craving sweet milk chai that's what I reach for!

I use this Contigo metal water bottle all day while I'm at work; I fill it with ice and water at home in the morning and refill it with cold water from a water fountain throughout the day. The ice keeps from about 6:30am to 4pm every day.

There are probably even cheaper options out there; I'm sure it's just the insulated metal doing its job and you can find all kinds of metal bottles like that for cheap at Walmart, Target, Amazon, etc.

They are sold at TJ Maxx or Home Goods for a really good price. Amazon has a great selection, but they'll cost a little more. A tablespoon of heavy cream makes it almost latte like.

I've been able to eliminate all my junk foods with replacements or just not eating them. It hasn't been difficult at all.

Good luck!

Jordan's Skinny Syrup Dessert Collection - Caramel Creme Cheesecake, Chocolate Coconut Macaron, Iced Cinnamon Roll (Original Version) https://www.amazon.com/dp/B07B8MG6T2/ref=cm_sw_r_cp_apa_i_I3.HDb78BFD74

>logs it automatically

hmm I've tested a number of apps out and I don't believe I've seen any that auto log your fast for you. They all require you to "start" the fast to start the timer going.

The one that I use Fasting App has worked really well for me. While it does not have a widget, it has an optional notification bar you can enable that shows you the elapsed time in real time.

It has been awhile since I've set it up, but do not require any data harvesting/privacy questions beyond sex, age, height, weight.

You might want to check out Cronometer to track your nutrition. It lets you get pretty granular.

I don't know if other similar apps track micro-nutrients, but Cronometer does. You can ID any issues with getting the appropriate vitamins and minerals, as well as the more commonly tracked protein / fats / calories.

I'd also recommend checking out examine.com for information on supplements.

You'll also probably want a kitchen scale if you don't already have one.

I use Fasting App on Android. I can track my weight and there's a constant timer in my notifications showing the progress of my current fast. Fasting App

I'm not a millennial and love apps to keep me motivated and on track. Currently using MyFitnessPal to track macros and calories, and LIFE to track fasts. I agree that the latter isn't really necessary but I like the countdown, education and the social media support.

LIFE

I will assume in a nutrition house type of store? I havent bought it yet. But I have a health store close to my house, I am pretty sure they have it... Amazon? https://www.amazon.ca/Potassium-Chloride-KCl-1-Pound/dp/B008NX2WJ8/ref=sr_1_1?crid=C0RX04KOFA3J&dchild=1&keywords=potassium+chloride+powder+food+grade&qid=1591810480&sprefix=potassium+chloride+powder+%2Caps%2C170&sr=8-1

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hope this helps.

You can buy gallon-sized water bottles on Amazon that have markers indicating different times of the day. Just make sure the water level is below the current time, and you'll drink plenty of water by the end of the day.

Like this: https://www.amazon.com/dp/B07S5JJVKM/ref=sspa_dk_detail_1?pd_rd_i=B07S7Z69FW&pd_rd_w=AuIrC&pf_rd_p=48d372c1-f7e1-4b8b-9d02-4bd86f5158c5&pd_rd_wg=lCN8Q&pf_rd_r=F4JHQ3WAC8R88BCC7241&pd_rd_r=c4e808fb-39f0-4b46-a5fd-5a48296cee98&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzNk9DOE9POFo4VlI0JmVuY3J5cHRlZElkPUEwNTEyNTQ2M1BUMUQxQzdZWUMzSCZlbmNyeXB0ZWRBZElkPUEwNDg1MTAxMURJNzVSVFlJWk01RiZ3aWRnZXROYW1lPXNwX2RldGFpbCZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU&th=1

I had the same issue. I found these rectangular adhesive pads on Amazon that have a velvet like texture. I started out with one, which covered about 1/2 of the circumference, then as my weight loss increased, put in two. They last maybe 1-2 months before failing, but you get a fairly large sheet of them - I'm probably not even 1/2 through my original order from about 2 years ago.

https://www.amazon.com/gp/product/B07DB4WBRY

Whoohoo!!!!! Tip: If you're on Android Zero Fasting Tracker has been the prettiest, most comfortable app I've tried. (And I've tried them all).

Although doing IF daily is better, not doing it few days doesn't cancel the benefits from the days you did fast.

And no need to fast the same number of hours everyday, nor eat at the same time. I'm a university student with each day having different schedule, sometimes i eat at 1pm other times at 7pm, it's okay.

Generally you want 16 minimum hours of fasting for the benefits, but for a beginner having 12+ hours is still good to get used to it.

And sleep have to do with your restness, as someone who suffers from insomnia often, the days i do, i feel more sluggish than a good day sleep, but with IF I'm still feeling better than without it.

And your fasting starts once you stop putting food in your mouth, download an app like this, and lets say you finished eating monday at 9pm, you press the start fasting button then. And press stop fasting, right before you eat, whether its tuesday morning, night or even another day.

Good luck!

It's called 'Zero Calories - fasting tracker for weight loss'. There's an ad supported free version and it lets you choose your fasting type (5:2 or 12:8) Android link is https://play.google.com/store/apps/details?id=com.zelo_fasting.zelo IIRC someone in this sub put me on to it

I'm using Vora on Android, to track fasts and (using the premium version) weight. Gives me plenty of info and is easy enough to use.

The Potato Hack https://www.amazon.com/Potato-Hack-Weight-Loss-Simplified/dp/1530028620 by Tim Steele is just really a potato diet, no moving on to veganism.

I found this app.. looks very similar to the iOS version, but not from the same developer

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https://play.google.com/store/apps/details?id=com.advancedcyclemonitorsystem.zero&rdid=com.advancedcyclemonitorsystem.zero

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If you hate running, you should give weight training a try. There's an app called stronglifts that sets up a 5x5 training program for you and walks you through everything. https://play.google.com/store/apps/details?id=com.stronglifts.app

Yes I started 16:8 but the 18:6 seemed just as easy. Good luck, you may be surprised how easy it is.

I found this app which I use - seems to help me stay focused:

FasTrac - Fasting tracker - Android https://play.google.com/store/apps/details?id=com.fastracapp

May be an Apple version.

If you're on Android, I created an app called Night Fast. Unfortunately I dont have a web interface but you can input your start time in advance or after the fact. E.g. before going to work, you could set your start time for when you'd like to begin. Or, after work, you could set your start time to when you did begin. Additionally, after you finish your fast, you can always edit your start time if it was different than what you initially inputted. Not sure if thats useful or not but maybe it'll help you!