Choose your fasting protocol and wake-up time to get a personalized daily schedule with exact eating window times.
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Water, black coffee, and plain tea are generally considered acceptable during a fast as they contain minimal or no calories and do not meaningfully impact insulin levels. Adding milk, cream, or sweeteners breaks the fast. Black coffee can actually help suppress appetite during fasting hours.
Research shows IF produces similar weight loss outcomes to continuous calorie restriction when calories are equated. The main advantage is simplicity — many people find it easier to skip meals entirely than to reduce portions at every meal. IF also shows promising effects on insulin sensitivity and metabolic health markers independent of weight loss.