Intermittent fasting coffee with milk
Intermittent fasting coffee with milk. It does not break your fast. One of the most popular fasting methods today is intermittent fasting. Summary: Black coffee is unlikely to hinder the benefits of intermittent fasting. Yes, you can drink coffee while fasting, but stick to black coffee like drip coffee or espresso. Most experts agree that a cup of black coffee or tea wont dramatically impact your intermittent fasting results, even though youre technically breaking your fast by drinking a few calories. While black coffee can stimulate a quicker response, milk may slow down the absorption of caffeine, affecting the timing of its effects. Any non-caloric beverages with moderate fasting (most common and preferred!) One, the focus on real food rather than highly processed ones is very important to maintain normal function of the GI system. Regular coffee consumption is associated with numerous benefits, including appetite regulation, which might increase the success of your IF protocol. Some people also believe that consuming coconut oil while on an intermittent fast helps you fast longer. It helps to keep the energy levels up and Intermittent Fasting. If you keep your insulin low your body tends to hang on to less fat, increases your fullness hormones and decreases your honey hormones. Drink black coffee, preferably without sugar, a few times on fasting days. It can give a nutritional boost if consumed during the Intermittent Fasting period. This means it can increase water loss and lead to dehydration if too much is consumed. FOLLOW US. Sep 23, 2021 · It seems that coffee while intermittent fasting leads to: Reduced inflammation. • 6 yr. OP, search yerba mate, and it's health benefits. Jul 22, 2020 · If you are adding almond milk into black coffee, you can typically be safe with up to 1/3 cup of unsweetened almond milk. I'm not the breakfeast kind of guy anyways. " 2. May 9, 2023 · Can I have unsweetened almond milk in my coffee while intermittent fasting? Case in point: To help patients stay happy and compliant with their fast, integrative physician Amy Shah, M. brown rice, whole wheat bread, and other whole grains. Notably, black coffee does not promote spikes in blood glucose and insulin levels that will disrupt the fat-burning benefits of your fast. Which is significantly lower than traditional Intermittent fasting is a type of eating habit that alternates between fasting and eating intervals. If you use it for weight loss, a splash of milk won't kill your fasting (coffee also has some very minor calories, so a splash of milk won't really matter that much, if you keep it to a minimum and one coffee). If you love milk coffee, use nonfat or skim milk and consume no more than 2 cups per day. The best method for intermittent fasting success without the keto diet is a 20-hour fast. Nov 14, 2023 · While drinking black coffee is fine during intermittent fasting, adding ingredients such as milk, cream, plant-based milk, sugar, or creamers can impact your metabolism and blood sugar. It’s best to stick to black coffee or herbal tea during your fasting period. It is best to leave coconut water, fruit juices, and milk in your eating window. Dec 9, 2021 · Coffee doesn’t break a fast as long as zero or low calories are strictly added. fish rich in omega-3 fatty acids and other protein sources such as beans and legumes. Enhanced flavor and enjoyment: For many people, a cup of black coffee can be too bitter or strong. To maintain your “fasted” and fat-burning condition, avoid consuming anything that may be utilized for energy (i. Feb 15, 2022 · Benefits of Bulletproof Coffee. This can make adhering to intermittent fasting easier and more sustainable. Intermittent Fasting (IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. People engage in IF to reap the many benefits to health, fitness, and mental clarity. By moderating the timing of meals, fasting can help maintain consistent blood sugar levels, potentially lowering the risk of developing type 2 diabetes. May 4, 2024 · Learn how adding milk to your coffee can affect your intermittent fasting goals and benefits. Discussion of Results Regarding Coffee and Intermittent Fasting. May 9, 2023 · Can you put almond milk in coffee during intermittent fasting? Case in point: To help patients stay happy and compliant with their fast, integrative physician Amy Shah, M. Overall, drinking coffee moderately won’t significantly disrupt your intermittent fast. 5g sugar. Black coffee is calorie-free, so it's fine to enjoy during the fasting phase. I’m comfortable with this because the benefits to IF for me at Mar 26, 2021 · With a "clean" fast, anything added to coffee will break a fast. But some dietitians don't Dec 21, 2020 · The popular 16:8 Leangains protocol (fasting 16 hours and eating during the 8-hour window) actually goes so far as to say that coffee with “a splash of milk” is acceptable in the fasted state ADMIN MOD. Integrating coffee into an intermittent fasting regime can augment weight loss, but the approach must be strategic, ensuring the beverage choice does not impair the fasting benefits. Maybe instead of coffee, you could try having tea instead as that would hopefully not affect you as strongly as black coffee. carbs, sugars). However, if your main goal with Intermittent Fasting is to tap into fat burning mechanisms, lower body fat percentage and achieve a weight loss goal, then a dirty fast (aka fasting mimicking) is perfectly Nov 16, 2023 · Yes, you can drink coffee while on the 16/8 intermittent fasting diet. Califia Farms Vanilla Almond // 2. A latte typically contains milk, which adds calories and carbs to your beverage. Do whatever you need to do to attain your goals man, if you love that soy milk in your coffee in the morning then don't deprive yourself of it. Apr 2, 2024 · Together, coffee and oat milk are beneficial to the body’s health, but it is important to consider the calorie restrictions that come with an intermittent fasting diet. But there are some alternatives and rules that need to be followed. 26 online in Cell Metabolism, sheds light on the basic biology involved in cells’ declining ability to process energy over time, which leads to aging and age-related Feb 14, 2024 · 1. This insulin response can temporarily interrupt the fasting state and affect insulin sensitivity. ago. It's not fasting per se but it's still a way to reduce my caloric intake for a longer period. May 29, 2023 · Our List of The Best Coffee Creamer For Intermittent Fasting. Don’t crave coffee every day and up to 2 cups are acceptable for the consideration of health with intermittent fasting. If coffee is a trigger for GI problems or stress, avoid coffee on an empty stomach, and Oat milk is caloric and will definitely break a fast. Nov 14, 2018 · The good news: Neither expert gave coffee a hard no for anyone doing intermittent fasting—but it did come with some caveats. While black coffee and plain tea are generally accepted as non-caloric beverages that won’t break your fast, adding milk or sugar to your drink can affect the fasting state. Intermittent fasting has become a popular lifestyle choice. On the one hand, coffee can be beneficial when it comes to intermittent fasting, as it can help to boost the metabolism, provide a surge of energy, and even contain low fat Jun 7, 2023 · The Dos and Don’ts of Using Coffee while Intermittent Fasting Dos. It can help control hunger, boost your metabolism, and make fasting more manageable. Yes, I'm afraid even just a bit of soy milk would take you out of your fast. In that vein, I think sprucing up your beverage is perfectly fine, provided that it helps you get through the fast so that the great majority of your calories are still being eating in the eating window. However, specific fasting protocols, such as water fasting or extended fasting periods, typically restrict anything other than water. A sustainable diet is more important than a “perfect” diet. While this was a small study, our results show the following: None of the coffee additives caused a spike in our blood glucose levels. If you're new to Intermittent Fasting and you're looking to achieve a weight loss goal, you're probably wondering if you can have coffee with milk during your fast. Consuming milk or other calorie- and nutrient-rich liquids can diminish the benefits of fasting. In general, fasting and coffee can coexist without breaking a fast. Sep 19, 2022 · Almond Milk Creamer. Coffee is beneficial to intermittent fasting because it helps reduce inflammation and boost brain health. But sometimes I like adding some almond milk, Himalayan salt, cinnamon, nutmeg, or Intermittent Fasting (IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. Oct 16, 2023 · 7. If you're using IF primarily to help with weight management, Minno Nov 18, 2023 · Benefits of Intermittent Fasting Coffee with Milk. I drank coffee with unsweetened almond milk the whole time and it didn’t impede weight loss at all. It works for me, I lose weight, but I count calories and shoot for a 500kcal deficit a day. Drinks that you should avoid while fasting include alcohol, diet sodas, coconut water, and milk. Califia Farms Unsweetened Vanilla Almondmilk // 3. Your insulin still stays low, specifically with heavy whipping cream. In fact, there may be synergistic effects when fasting and coffee are combined correctly. On the other hand gout is associated with metabolic syndrome (obesity, insulin resistance, high cholesterol, high blood pressure) and 5:2 should help correct metabolic syndrome, partly through weight loss but also by the reduction in insulin levels. If you traditionally like your tea with a lot of milk, cream, and/or sugar, that’s not gonna fly. Apr 19, 2023 · Benefits of Drinking Coffee While Intermittent Fasting. Feb 18, 2022 · The most popular intermittent fasting methods fall into two categories: daily time-restricted feeding, which narrows eating times to six to eight hours per day, and 5:2 intermittent fasting Some options include: vegetable oils such as canola, olive, or sunflower. 8. There are different types of intermittent fasting, including: 5:2 diet; Alternate day fasting; 16:8 fasting Intermittent Fasting (IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. NutPods Coffee Creamer (Use code MYLIFEWELLLOVED for 15% off!)//. "The fasting method" says heavy whipping cream in coffee is fine. If your goal is autophagy, so cell renewal, than the zero calorie rule is quite important, because the intake of caloriea, especially Nov 9, 2023 · A significant benefit of intermittent fasting is its role in improving insulin sensitivity, which is crucial for those managing insulin resistance. Whereas a quarter cup of whole milk has 43 calories, 2g protein and 2. whole fruits and vegetables. One thing to always avoid Despite the fact that they don't contain calories, most of the experts we spoke with said zero-calorie sweeteners should be avoided during a fast Longer term fasting can precipitate gout but this should not occur with intermittent fasting (IF). Consulting a healthcare professional or dietitian can provide personalized advice based on your I've been intermittent fasting for about two weeks now. [ 10] Too much caffeine consumption can increase heart palpitations and temporarily increase blood pressure. Since oat milk is plant-based it will not disrupt a person’s fasting state but it can cause an insulin spike due to its typically containing sugar and/or fat. Because 16/8 is one of the more flexible methods, coffee is definitely on the menu for you! Jan 25, 2023 · Even if you just stick to 1 oz. The Elm & Rye Mushroom Creamer stands out with its unique blend of natural ingredients that won’t break your fast – a harmonious mix designed to enhance both taste and health in your morning cup. The only exception is fasting for a blood test, when you should avoid all drinks, including plain tea or coffee, for 12 hours prior to the procedure. Therefore, in my opinion, taking a coffee/tea with a tablespoon of milk or cream should be fine. You may add MCT oil but no more than one tablespoon per day. I get that intermittent fasting (and dieting in general) can seem overwhelming since there's Apr 8, 2024 · Fast Facts. You should also drink plenty of water during both the eating and fasting windows. But adding in sugar, cream, or milk is best avoided, as it can add calories to the drink that can take you out of a May 15, 2023 · Unsweetened almond milk can be a great coffee creamer option for those practicing intermittent fasting, as it has low calories and is plant-based. 1. I figure i can gradually add less and less. Apr 21, 2021 · Regardless of if you're following a "true fast" vs. The popular 16:8 Leangains protocol (fasting 16 hours and eating during the 8-hour window) actually goes so far as to say that coffee with “a splash of milk” is acceptable in the fasted state (ooh, spoil yourselves, why don’t you). I don't have coffee everyday because I'm super sensitive to it. Coconut milk offers a range of health benefits, such as vitamins, minerals, and fibre, as well as reduced caloric content. For night time hunger, make sure you’re getting enough fat/protein with your last meal to keep your satiated. iNeedMoreLetters. Jun 11, 2023 · When you consume food or beverages that contain calories, including unsweetened almond milk, your body releases insulin to manage the incoming glucose 1. I get the best of both worlds by fasting for 16 hours, having my coffee, and eating around the 18 to 20 hour mark. Two, losing weight often improves symptoms of reflux. for most individuals will interrupt the quality of their sleep, even if that is occurring many hours later," says Pedre. In fact, depending on who you talk to, even coffee can break a fast. This is because it does not come with the associated calorie load or metabolism changes. Hydrate. Dec 11, 2021 · The good news is that when youre intermittent fasting, coffee and tea are finejust hold the milk and sugar. Dec 6, 2023 · The short answer is no, coffee does not break a fast. The addition of milk can improve the Mar 24, 2023 · This can cause more hunger and bloating and negate the effects of your fasting goals. This past week, I've been drinking coffe with a little bit of plain milk. In my experience, it breaks the fast and slows or kills any weight loss. Go ahead and put that milk in your coffee, y'all. When on a fast, you are likely to experience extremely low energy levels. Therefore, it’s important to drink plenty of water when drinking coffee during intermittent fasting. Coffee is often consumed during fasting periods for its appetite-suppressing properties. Depending on your health goals, Bulletproof Coffee can have several benefits: Increased energy levels throughout the morning and day. Mar 6, 2024 · Beverages that you can drink while intermittent fasting includes water, mineral water, seltzer, tea, coffee, apple cider vinegar, and flavored water. 5% fat milk before I eat at 1pm. D. Jan 28, 2020 · Coffee with Butter Conclusion: Drinking Coffee with Butter while Intermittent Fasting will NOT break your fast or knock you out of ketosis. Cheers! The study, published Oct. Caution is necessary with coffee additives during Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. But if you have almond milk or creamer, make sure you pick an unsweetened one, as many contain added sugars. When you’re fasting, eating — or drinking — anything containing calories is out. It’s generally fine to drink it during fasting windows. Tea, in its unsweetened state, contains nearly zero grams of protein or carbohydrates that would cause an insulin response. Best Overall: Califia Farms – Unsweetened Almond Milk Coffee Creamer. If you stop seeing progress, ditch the almond milk and see if things change. salt-free seasonings such as herbs and spices. m. But it’s the milk, cream, and sugar that are the problem here. , allows the consumption of 30 to 40 calories from sources that won’t spike blood sugar , like coffee or tea with a splash of unsweetened almond milk. 4 min read. Find out the differences between clean, fasting-mimicking, and less strict fasting methods and the best alternatives to milk. Appetite suppression. This is always good advice to follow, whether or not you're fasting. "Drinking caffeine after noon or 2 p. Jason Fung, a leading expert, states, "Black coffee is your fasting friend. Consuming calories during the fasting window can Feb 26, 2024 · Technically, consuming anything with more than 10 calories during a fasting window will break a fast by raising your blood sugar and insulin levels. Intermittent Fasting: 10 Things You Can Add To Your Coffee That Won't Break Your Fast. Hunger prevention. I would favor cream over milk because it has a higher fat content, but yes, if your goal is weight loss, you can have milk in your coffee when intermittent fasting. You can even do it yourself by adding fresh lemon to a glass of water. This practice involves abstaining or restricting your food intake for a specific hour interval each day. Can help reduce inflammation. For those of us on the intermittent fasting journey, finding the right coffee creamer is crucial. (Source: Verywell Fit ) MCT oil can be added to coffee as a creamer while following intermittent fasting, as it is easily converted into ketones in the body and can aid in fat burning and energy Sep 6, 2023 · The answer is not a simple yes or no. of oat milk to splash in your morning cup of coffee, you're still totaling at about 2 grams of carbs and protein combined. Drinking coffee will not break your fast if you drink black coffee without any additives (sugar, honey, or milk). Measure your ketone and blood glucose before and 30 minutes after your coffee to gauge how your body responds. Apr 19, 2023 · Yes, you can drink plain tea and other calorie-free beverages, such as coffee, during fasting. 6. Nov 12, 2021 · Accordingly, choose plain seltzer water or waters with natural flavors or fruit essences only. Does Adding Milk to Coffee Affect the Timing of Caffeine’s Effects during Intermittent Fasting? Adding milk to coffee may slightly delay the caffeine kick in time during intermittent fasting. However, if you are opting for a latte using almond milk, this typically requires at least 1/2-1 cup of almond milk and therefore will likely break your fast. Unsweetened almond milk creamer is relatively low in calories While black coffee is optimal for autophagy benefits, adding other things like milk and cream to your coffee may not interfere with your ketone levels and your weight loss goals. If you're following Intermittent Fasting, you're not stuck to plain old black coffee during the fast. Extends intermittent fasting. Keeps the body in ketosis. The first week I strictly drank only water while fasting. Jan 9, 2024 · Having looked at the effects coffee has on intermittent fasting, it can be safely said that the pros and cons of coffee with milk while fasting are closely connected. Just be sure to keep it black, without any added ingredients. Enhanced fat burning. As long as you are not drinking 5-10 cups during your fasting period, you will be safe to have a cuppa or two. Adding 1-2 teaspoons of milk in the tea and coffee is fine as it would not increase your calorie count and your body will remain in However, this claim remains scientifically unproven. Only water with strict fasting. Both of which shouldn’t break your fast. SincerelySasquatch • 1 day ago. Another coffee whitener that may seem less "healthy" on the surface may actually be lower in total calories. 0. Unsweetened almond milk does contain proteins and carbohydrates, so it’s not the best choice as a coffee creamer when you’re intermittent fasting. 360 Nutrition Keto Creamer // 4. Affiliate Disclosure. Aug 5, 2021 · Yes, you can drink plain, black coffee while intermittent fasting — but no cream or sugar. Coconut oil can be classified as pure fat, and pure fat never affects your blood sugar, insulin, or any other indicator of an “intermittent fast. Coffee with Cream, Milk, or Sugar: Adding cream, milk, sugar, or flavoured syrups to your coffee increases its calorie content and basically counts as food! These additions can Intermittent Fasting (IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. Best Mushroom Creamer: Rising Tide Focus Vegan Creamer. Coffee’s Role in Fasting. Best Blend: Nutpod Favorites Collection Drink your bulletproof coffee whenever you want (even during your fasting window). Feb 18, 2024 · For anyone unfamiliar, intermittent fasting is the method of only eating during specific times of the day and sticking to that schedule. Black coffee in particular is considered fasting-friendly due to its minimal caloric content (it typically contains fewer than 5 calories per cup). Only low-calorie or zero-calorie beverages, such as black coffee, water, and tea, can be consumed during fasting. 15. When you consume coconut oil mixed with coffee, your body will still burn fat. Jun 21, 2023 · Coffee with coconut milk can be enjoyed during intermittent fasting, provided that the caffeine is consumed in moderation and that it does not contain more than ten calories. Fung – I am 70 and overweight, but have lost 30 lbs on the LCHF diet over about 6 months. Feb 3, 2023 · Key takeaways: Most coffee consumption during intermittent fasting is OK, especially black coffee, such as drip coffee or espresso. Dr. Jul 22, 2023 · A: Coffee can help suppress appetite, boost metabolism, and increase focus, making it a helpful tool for intermittent fasting. NEED my morning coffee + oat milk. Apr 21, 2023 · Items like coffee and tea, ghee, coconut oil, and bone broth are a few alternatives that technically have calories but still deliver on many of intermittent fasting's perks. I basically do the same thing, I drink about 4 coffee with 1. Tea. Nevertheless, unsweetened almond milk, with its low carbohydrate content and zero added sugar If a little bit of a lightener (or no-calorie sweetener) makes the difference between enjoying your morning coffee and suffering through it, try it for a while. That said, I do 16/8 from 7pm to 11am on weekdays, and if I want to do a "dirty" 18/6 or 20/4, I have tea with oat milk at hour 16 to extend it. Mar 23, 2024 · Intermittent Fasting and Coffee. Coffee shouldn’t cause an insulin response in your body and contains a very small amount of calories. [ 9] A cup of coffee may contain about 100 mg of caffeine, so you should restrict it to 4–5 cups a day. ”. Coffee while intermittent fasting can be a guilt-free way of boosting energy. May 12, 2023 · A: Yes, drinking milk can impact the benefits of intermittent fasting by halting the process of achieving a state of ketosis, where the body burns fat reserves instead of glucose from food. I do IF more because it's easier for me to have mor kcal to eat in the evening. Several types of IF exist, including time-restricted feeding, alternate-day fasting, and the 5:2 diet. It temporarily increases your strength and has some fat burning effects. The answer depends. Jan 6, 2023 · DO: Drink it earlier in the day. For example, some mice studies show that coffee can induce autophagy – which is the process where your body rids itself of unneeded, damaged, or harmful cells. But for now it is 100% a necessity. INCREASES ENERGY LEVELS. To help create a proper pairing, remember that black Depends on your reason for fasting, if it’s for weight loss, it’s fine as long as it fits in your deficit. Best Supporting Creamer: SOWN Organic Oat Creamer. Jul 9, 2021 · Intermittent Fasting Coffee With Milk [Does It Break a Fast?] Updated: Jan 19, 2022. . Improved satiety: Adding milk to your coffee can help you feel fuller for longer, reducing hunger cravings and preventing overeating during the eating window. Best Dairy-Based Creamer: Bulletproof French Vanilla Creamer. 3. For instance, unsweetened almond milk contains approximately 30-50 calories and 1-3 grams of carbs per cup. Apr 25, 2024 · Depending on your goal with Intermittent Fasting, the following drinks are allowed: These can include, Black Coffee, Tea, Water, and any zero/low calorie beverage. Light cream, for example: Serving size 1 TB has 30 calories, 0 Protein and 0 Sugar. A tall will keep me awake for 12 hours so i can't sleep. is unlikely to break the fast. It isn’t about which foods to eat, but rather when you should eat them. You can also add flavor to your water by brewing a cup of tea during a fasting session, according to Johns Hopkins Medicine. 16:8 beginner here, several weeks in, break fast at 12 but the only thing that keeps me human until then is coffee with a couple of splashes of oat milk. Coffee is a diuretic. In fact, there are 10 things you can add to your coffee that won't break your fast. Oatly Oat Milk // 5. e. Milk is especially high in all of those things. Improved mental clarity and focus. Mar 22, 2023 · The short answer: yes, you can. When using almond milk in your coffee with Intermittent Fasting coffee. fasting mimicking during your fasting window, plain unsweetened tea will not break a fast. This is true of all types of teas: white, black, green and herbal. This, in Oct 16, 2019 · Yes, you definitely can drink coffee with intermittent fasting as it shouldn’t derail your fast if you’re doing it right. May 9, 2023 · So, yes, drinking black coffee during most types of intermittent fasting is totally OK. The 16/8 diet is one of the most popular intermittent fasting diet methods that involves fasting for 16 hours per day and eating within an 8-hour window. Yes, you can have coffee with milk during most types of intermittent fasting, such as the 16/8 method or 5:2 diet. , allows the consumption of 30 to 40 calories from sources that won’t spike blood sugar, like coffee or tea with a splash of unsweetened almond milk. This is a place to share success, support each other, ask questions, and learn. Oct 21, 2020 · Overall, does coffee break a fast depends on the reason for your fast (autophagy or ketosis), and the type of coffee you consume. The general recommendation is to drink 8-10 glasses of water per day (9). This means that unless you're using the tiniest splash of oat milk in your coffee (around a few teaspoons), then it will break the one gram rule and therefore break a fast. A serving of almond milk (and other dairy / non-dairy milks) contains more calories than that — so a serving of flavored, sweetened, or unsweetened almond milk will break a fast. Sep 2, 2022 · Sep 2, 2022. On the other note, plain green tea actually helps fasting! Dr. Multiple studies have shown that intermittent fasting and coffee consumption both lead to reduced inflammation markers. Dec 28, 2021 · SHOP My Intermittent Fasting Coffee Essentials: 1. Yes, I vote for tea. The reason is black coffee contains low calories (almost 3 calories) and this amount is insignificant to affect your intermittent fasting endeavors. For example, some people follow the 16/8 method, which 9. However, adding milk to your coffee can break your fast, as it contains calories that can spike insulin levels. This is due to the relatively long half-life of caffeine. Fast for at least 20 hours, but not every day. I know everyone always says you can drink black coffee while fasting and it won't be detrimental, but do I ruin it by adding milk? Apr 25, 2024 · Another great keto-friendly fasting coffee creamer available in the market is the Vital Proteins Collagen Coffee Creamer, made with ingredients like collagen peptides, organic coconut milk, organic bamboo shoot, and organic acacia fiber. 10. Used together, the effects of caffeine and fasting may compound for increased anti-inflammatory activity. To me, marginally breaking a fast to have a cup of coffee in the morning with some almond milk is better than no coffee (and I'd prefer no coffee to black coffee). Most calorie-free drinks are safe to consume during intermittent fasting. Elm & Rye Mushroom Creamer. But you may have to adjust how you take your tea. Regular coffee consumption is associated with numerous benefits, some of which, like the regulation of appetite, can increase the success of intermittent fasting. Dec 6, 2023 · Drinking black coffee (with no sugar, cream or milk) can be consumed during a fasting window and may even help to support some of the “benefits” of intermittent fasting. Assess your results. Coffee is known for its appetite-suppressing effects, which can help curb hunger pangs during the fasting window. lf tv lt io iw ce xc xv yq kc