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1. You start directly with a marathon... of hunger
❌ Mistake:Go from 3 meals + 2 snacks to 16 hours of fasting in one breath.
✅ What to do:
- Reduce your window gradually(ex. 12/12 ➜ 14/10 ➜ 16/8).
- Replace breakfast with calorie-free liquids:mineral water, black coffee, green tea.
- Write down for 3-4 days how you feel; your body adapts more easily than you think.
2. “Fasting” during the day, party after midnight
❌ Mistake:You open the grocery window at 6pm — 2am, then wonder why you are sleeping badly.
✅ What to do:
- Choose hours that don't sabotage your sleep (e.g. 12:00 — 20:00 or 10:00 — 18:00).
- Last meal at least 3 hours before bedtime.
- If you work in shifts, move the window according to the program, but keep it stable.
3. You drink “invisible” calories
❌ Mistake: Cappuccino with oat milk, fresh orange, sugar-free drinks but with hidden calories.
✅ What to do:
- The Golden Rule: Anything > 5 calories breaks the fast.
- Simple coffee, unsweetened tea, electrolyte water — that's allin the post window.
- After moving on to the “table”, you can enter your favorite latte... but keep macros in mind!
4. “Food Window” ≠ “All-You-Can-Eat”
❌ Mistake: You compensate for fasting hours with XXL plates (The biggest common mistake❗), many desserts.
✅ What to do:
- Make your plate in 3 colors: protein, vegetable, source of “good” fats.
- Start the meal with 1-2 glasses of water;decreases excessive appetite.
- Eat slowly— the feeling of satiety occurs at ~20 min.
5. Do not supplement your electrolytes
❌ Mistake: You complain of headaches and “mental fog”, but you only drink plain water.
✅ What to do:
- Add a dusting of Himalayan salt or electrolyte tablets in the bottle.
- Includes foods rich in potassium (avocado) and magnesium (pumpkin seeds)at the first meal.
- For athletes: ½ teaspoon baking soda + ½ lemon in 500 ml of water before training (slightly alkaline + electrolytes).
Quick conclusion
16/8 becomes natural after 10—14 days if:
- increase the range progressively,
- choose hours suitable for your lifestyle,
- follow the rule “calorie-free liquids”in the post,
- control portions and electrolytes.
No. The body does not go into “crisis mode”. Think of 16 hours as your daily minimum; +2 hours actually means more time for fat burning and autophagy.
Try 300—400 ml of cool mineral water with a pinch of salt; the feeling of satiety returns in 5—10 minutes. Distract yourself 15 minutes (short walk, call, short task), usually hunger disappears.
His stomach is open to discussion... but chewing gum with sugar or sweeteners makes him punch in the masses. Better negotiate with water, unsweetened tea and the promise of a healthy meal at lunch 😊.
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