O que fazer se a balança ficar louca durante o jejum intermitente?

Talvez você saiba disso…

…Você acabou de começar o jejum intermitente com muita motivação e lutou durante a primeira semana. Você sentiu como a mudança consumiu energia e depois subiu na balança, viu o número e pensou “OH NÃO”.

… Ou você já faz isso há algum tempo, você teve um bom sucesso no início, os quilos caíram, estava indo muito bem e de repente você percebe que de alguma forma nada está acontecendo na balança.

Estes são dois cenários que muitos BodyFasters experimentam quando se lançam em sua jornada. Talvez você seja um deles. Nós lhe dizemos: respire fundo. Isso não pode e não tem que significar nada no início. Isso não significa que o jejum intermitente não seja para você.

AQUI ESTÃO ALGUMAS INFORMAÇÕES IMPORTANTES SOBRE O JEJUM INTERMITENTE:

O jejum intermitente pode ser um grande ajuste para o corpo. Isto significa que o corpo às vezes precisa de tempo para se acostumar a ele. Isto pode levar muitas vezes 2 semanas ou até mais antes que os primeiros sucessos sejam mensuráveis. Por mais bobo que pareça e por mais que você provavelmente não goste de ouvir: paciência é o lema.

Então o que você pode fazer concretamente quando notar que nada (mais) acontece na balança?

1. REPENSAR

O peso é um indicador para o corpo ou uma mudança, mas nada mais. Sua confiança e autoimagem não devem depender apenas de um número, certo? Você é muito, muito mais que isso! E o mais importante, você está no caminho para fazê-lo de maneira diferente de qualquer outra dieta anterior.

Assim, quando você subir na balança, perceba que o que você vê na tela é exatamente o que é: APENAS UM NÚMERO.

2. O TEMPO

É importante que você sempre se pese no mesmo horário e/ou sob as mesmas condições. Mesmo uma refeição a mais no decorrer do dia pode causar grandes diferenças na balança em comparação com o outro tempo de medição. Além disso, as mulheres, em particular, sempre têm que lutar contra a retenção de água a curto prazo. Isto se deve principalmente ao ciclo feminino.

Em termos concretos, isto significa que as flutuações temporárias de peso não são prova de que algo não está funcionando – mas exatamente o contrário: isto é, que o corpo está em um processo dinâmico, como um pequeno movimento de flutuação com tendência para baixo.

3. A PRESSÃO

Se quiser pisar na balança toda vez que você se estressar, limite a frequência de pesagem a uma vez por semana. O estresse constante pode causar a rebelião de seu corpo e seu metabolismo pode até parar devido aos hormônios.

Nossa dica: facilite a sua vida, não a torne mais difícil. Não se pese todos os dias e melhore sua gestão do estresse aqui mesmo, com uma consciência diferente ao pisar na balança.

O QUE FAZER SE A BALANÇA ESTAGNAR?

Se a Balança não mostrar nenhuma mudança, pode haver outras razões. Talvez sua composição corporal esteja mudando e você esteja ganhando músculo (que, a propósito, queima mais gordura – mas isso é outro tópico)?
Ouvimos repetidamente de BodyFasters que, por um lado, o peso na balança não diminui, mas, por outro lado, por exemplo, as calças cabem melhor e você também pode ver mudanças no espelho.

O peso é apenas uma maneira de medir o progresso!

EXISTEM INFORMAÇÕES ADICIONAIS ÚTEIS?

Bem, algumas balanças também mostram a porcentagem de gordura corporal. Esta é uma boa opção. Infelizmente, os valores só são realmente precisos com balanças de maior qualidade – além disso, a ingestão de líquidos muitas vezes influencia o valor. Então, por favor, não leve tão a sério.

Outra ideia: você já mediu a circunferência em diferentes partes de seu corpo e mediu regularmente as mudanças? Este tipo de medição às vezes é ainda mais significativo do que o peso, desde que você saiba como medir corretamente.

NÓS SOMOS AQUI!

Nós da BodyFast estamos trabalhando em uma função no aplicativo onde você pode inserir a circunferência de diferentes regiões do corpo para tornar seu progresso mais visível.
Mostraremos como fazer as medições para obter valores realmente precisos.
Acreditamos que esta combinação é a melhor maneira de documentar o progresso ainda melhor e, acima de tudo, com mais precisão.

*UPDATE* O NOVO RECURSO DE MEDIÇÃO ESTÁ NO AR!

De agora em diante você pode inserir os valores medidos de suas circunferências corporais relevantes no aplicativo! Desta forma você pode ficar de olho em seu progresso de verdade!

 

Comece o jejum intermitente com o aplicativo BodyFast agora!
Experimente e baixe o aplicativo agora!

134 comentários em “O que fazer se a balança ficar louca durante o jejum intermitente?

    • Svenja Taubert Responder

      Hi Kelly, thanks for your feedback. 🙂
      We really appreciate feedback from our users and bring all those suggestions to our development meetings.
      I’m sure that we can integrate many of those into future versions of the app.
      We work hard to make BodyFast better and better every day.
      Kind regards, your BodyFast-Team

        • Christian Mall Responder

          Hi Kurt, thanks a lot for your suggestion. We are constantly trying to improve our app so we really appreciate your feedback. We’ll pass it on to our development team.

      • Christian Mall Responder

        Hi Nita, we would recommend that you eat more food which contains a lot of fibers like whole wheat products. This can help with digestion. For quick help we would recommend flaxseed or psyllium husks. Each 2-3 teaspoons taken with plenty of water can often provide a quick remedy. You can also have a look at our SOS function in the app if you have the Coach. If your issues continue, we would recommend talking to your doctor about that. We wish you all the best! 😊

  1. Karen Rideout Responder

    Im fasting between 8 pm – 12 pm. I feel as though I NEED my morning coffee though. And I have to have cream and sugar! What do I do?? I have 10 oz of codfee every morning with about 4 tbsp half n half and 2 tablespoons sugar. If I do this ONE bad thing during fasting, how will it effect my success?

    • Stefan Müller Autor do artigoResponder

      Hi Karen, thanks for your comment.

      We don’t recommend putting anything in your coffee. Because by doing so you will break your fast.

      Especially for your transition to the (fat-) metabolism and the health benefits of the autophagy effect it is important to give your system time to rest.

      By consuming calories during your fasting window, you also make it much harder for you mentally, because your body gets teased with energy. Your overall success will suffer, too.

      Our tip💡Find a great fruity filter coffee, switch to tea or simply drink your coffee with milk during your eating window.

      Hope it helps, all the best!

      • Gisela Hurt Responder

        For about a decade I have been drinking a tall glass of water with a fresh squeezed lemon, 1/2 tsp of turmeric, and black pepper first thing in the morning. Can I keep doing this or would I be breaking my fast?

        • Valerie Dratwa Responder

          Hello Gisela,
          During your fasting periods please only have pure water, tea and coffee without milk, sugar or sweeteners, as otherwise the autophagy process will be stopped. So when you add lemon, turmeric and pepper to your water, it will break your fast.
          Hopefully this will help you! 🙂

  2. Chantel Responder

    I am with you Karen! I have to be up around 4 am and so I need the coffee, but I can’t drink it black! Have no clue how I can get this fasting to work for me. I can handle not eating for 16 hours, but not have coffee . . . That’s a big problem!

    • Svenja Taubert Responder

      Hi Chantel, thanks for your comment. You might try to get used to black coffee although it might be hard at the beginning. Furthermore, you might try alternatives that also contain caffeine like for example black tea.
      Best wishes,
      your BodyFast-Team

      • Pamela Responder

        Is it forbidden to sweeten my tea with Splenda or some type of artificial sweetener?
        How about Crystal Light in my water? Fruit flavored carbonated water?

        • Jenny M. Responder

          Hello Pamela,
          We recommend to avoid sweeteners and supplements of any kind in your drinks during fasting.
          Even if they are non-caloric they might affect your insulin level which breaks your fast and all positive metabolic processes coming with it.
          Happy BodyFasting 🙂

          • AM

            Hello
            My understanding is that anything below 50 cal during the fasting period is ok- so I have been using a little almond milk in my coffee…

          • Jenny M.

            Even the smallest amounts of food can break your fast. There is a lack of studies for the often cited 30-50 calories that should supposedly be consumed during the fasting period.

            If you want to be on the safe side, try to do without it 😉

        • Josie Responder

          Hi I’m new but I’ve been using cold infusion tea in my water there’s a selection of flavours very refreshing too I just plop one into my drinking bottle makes water taste more interesting hope this helps👍🏻

          • Jenny M.

            Please bear in mind that sugars and sweeteners could break your fast, so these supplements are hopefully without it 😉

          • Lucie Prokopcova

            Hallo, ixh habe vor 2 Tagen mit dem Fasten angefangen. Meine frage ist: wenn ich der Zeit habe zum Essen. Kann ich alles essen was ist will und egal im welchen Uhrzeit. Oder muss ich mich auf irgend einen Plan halten?

          • Jenny M.

            Hallo Lucie und willkommen bei BodyFast!

            Grundsätzlich geht es beim Intervallfasten erst einmal nur um die Zeit, in der du isst. Es gibt keine Verbote.
            Wie du dein Essen im Essensfenster gestaltet, bleibt also dir überlassen. IF wird dir aber helfen, Stück für Stück alte Routinen zu erkennen und neue, gesunde Gewohnheiten aufzubauen. Versuche, auf deinen Körper zu hören. Er wird dir sagen, was du brauchst und was nicht.

            Tritt auch gerne unserer Facebook Gruppe bei, dort findest du viele hilfsbereite Mitglieder und ein paar Inspirationen zum Nachkochen 😉

            Alles Gute für dich!

          • Britta

            Da Intervallfasten zu deinem Alltag gehören sollte, empfehlen wir dir, auf deinen Körper zu hören und darauf zu achten, welche Lebensmittel sich nach einem Fasten gut anfühlen und welche nicht.

            Normalerweise kannst du nach einer Fastenzeit essen, was immer du willst. Aber es ist auch wichtig, auf den Unterschied in deinem Körper, dein Energieniveau und auch in deine Stimmung nach bestimmten Arten von Nahrungsmitteln zu achten. Wir empfehlen außerdem, ein Ernährungstagebuch zu führen, in dem du notieren kannst, wie du dich nach bestimmten Mahlzeiten gefühlt hast (Energiegehalt, Verdauung, Stimmung, etc.).

        • Valerie Dratwa Responder

          Hello Rachel 🙂
          Great to hear that you are loving it so far. Yes you can add a slice of lemon to your water. However, please do not squeeze the lemon into your water as this might break your fast.

  3. Melanie Responder

    Hallo! Ich mache seit mittlerweile 10 Wochen diese Diät, davon 5 Wochen sogar nur mehr 17/7! Der Erfolg auf der Waage ist leider sehr ernüchternd : 2 kg. Wobei ich sagen muss, dass ich an meiner Kleidung sehr wohl einen deutlichen Unterschied merke. Wie lange wird /kann es noch dauern, bis auch bei mir endlich die Kilos purzeln? Is etwas deprimierend, wenn eine Freundin dasselbe Ergebnis in nur einer Woche schafft.

    • Stefan Müller Autor do artigoResponder

      Hi Melanie,
      Intervallfasten ist keine Diät, sondern nur ein anderer Ernährungsstil. Und der funktioniert offenbar gut bei dir! Denn die Zahl auf der Waage sagt allein wenig aus, der Umfang zählt! Und da scheint sich dein Körper schon schön verändert zu haben. Bleib’ bei dir, schau auf dich und hab etwas Geduld. Es läuft ja, oder?

  4. Cheryl Evans Responder

    I truly didn’t think I could give up my morning coffee. But I made a commitment to myself on Jan 1 to give 100% to improving my health and I gave myself a timeline to accomplish this. One year. The first week on Bodyfast was fairly easy. I pushed my coffee back 2 hours and I was fine with that. The second week was more challenging but I kept the faith and followed through on my commitment to better health. I did miss my coffee, I won’t lie, but I didn’t break my fast in order to have it. Instead I had black tea. This is my third week. And the challenge is stronger. Again I’m keeping the faith. This week I’m feeling the hunger and not for coffee. I want food. Lol. The best part is I’m learning what hunger really is and when/how my body tells me I’m hungry. Giving up morning coffee is no longer a big deal. Yea. Victory. And I enjoy my single cuppa so much more. It’s now more a treat then a necessity. Looking forward to next week’s challenges.

    • Svenja Taubert Responder

      Hi Cheryl, thanks for your comment.
      We are happy to hear that IF works for you and that you managed to do without coffee.
      Best wishes and stay motivated,
      your BodyFast-Team

  5. Marijan Responder

    Hallo ich arbeite als pfläger und habe oft nachtdienst,dann eine tag frei dann wieder spät dienst,wie soll ich dann meine fastzeite reguliren,weil paar tage bin ich nacht wach und dann wieder tagsüber

    • Svenja Taubert Responder

      Hallo Marijan, danke für deinen Kommentar.

      Es ist tatsächlich oft nicht einfach, Fasten und Schichtarbeit zu vereinbaren.
      Einige unserer Nutzer kriegen das aber ganz gut hin:
      + Hast Du schon einmal probiert, die Fastenzeiten in der App zu verschieben? Das geht nämlich sowohl vor, als auch während der Fastenwoche.
      + Du kannst unter vielen verschiedenen Plänen wählen – vielleicht schaust Du Dir die unterschiedlichen Möglichkeiten einmal an.

      Wir arbeiten aber daran, Schichtarbeit besser zu unterstützen und freuen uns über jede Anregung zum Thema!

      LG, dein BodyFast-Team

    • Svenja Taubert Responder

      Hallo Ramona, danke für deinen Kommentar!
      Während der Fastenperioden sind ausschließlich Wasser, Tee und Kaffee ohne Milch, Zucker und Süßstoffe erlaubt, da sonst die Fastenperiode (und damit der Autophagie-Prozess) unterbrochen wird.
      LG, dein BodyFast-Team

    • Svenja Taubert Responder

      Hi Vicky, thanks for your comment.

      It often takes a few days or weeks until your body gets used to the new way of eating. Therefore, it may happen that you don’t achieve positive results immediatly.

      The following tips might be helpful to achieve the desired results:

      + Pay attention to what you eat in your meal times. What do you tolerate, which foods give you a good feeling, which don’t? Change your meal plans according to those feelings.
      + If you have not lost weight, you should extend your fasting times or fast more frequently. That’s exactly what our Coach does: he suggests fasting plans that fit your personal needs and goals.
      + Intermittent Fasting is non of these “miracle diets” that are known to cause yo-yo effects. IF is a long-term change in your diet. So it may take a few weeks to achieve a greater weight loss.
      + In the meal times you should not eat more than usually.
      + Fighting cravings is often not easy, but it’s a good idea to stay active, go for a walk, and drink plenty of water (preferably two glasses).
      + You should reduce your sugar intake and avoid sweeteners – this will also reduce the risk of hunger attacks.
      + Last but not least: Workouts are a miracle weapon. Try to include workout units in your daily life. This will additionally boost fat burning.

      Kind regards, your BodyFast-Team

  6. Angela Graybeal Responder

    The above tip was very helpful, thank you. I love intermittent fasting, I too see weight loss, well it’s up and down. I too have issues about sweets, love ice cream but being in my fifties it doesn’t love me back. I will as well try to follow a little more restricted routine and eliminate sugar, slowly of course. I only wish is that this bodyfast app could give better fasting plans for people like myself who can’t afford to pay for the coach. I have searched other apps to but this app has the best fasting periods. I am thankful for what free advise and plans that are in this app. Maybe you guys could throw in a few more. Once again thanks for bodyfast.
    I have definitely found a new lifestyle of trying to be healthy and happy with myself.

    • Svenja Taubert Responder

      Hi Angela, thanks for your feedback and your ideas!

      We really appreciate feedback from our users and bring all those suggestions to our development meetings.
      I’m sure that we can integrate many of those into future versions of the app.

      We work hard to make BodyFast better and better every day.

      Kind regards, your BodyFast-Team

      • Tina Responder

        Hello! Im new to IF. This is week 4 and I am struggling this week. Crazy sugar cravings (week before my cycle). Any tips on fasting and menstrual cravings?

        • Svenja Taubert Responder

          Hi Tina, try to have protein-rich meals that are high in fibre, for example scrambled eggs with veggies and avocado. Having protein and fat will leave you satiated and energized, and a lot less likely to crave sweets later. Two tablespoons of ground flax seeds (which are high in fibre) a day consumed with plenty of water might also reduce your cravings. 🙂

  7. Sandy Responder

    Mit welchen Lebensmitteln kann ich meine fastenphasen einfacher machen? Da ich momentan sehr viel stress habe fällt es mir schwer die Zeiten einzuhalten und Tees und Brühe helfen nicht viel?
    Ist zum Beispiel Melone erlaubt?

    • Svenja Taubert Responder

      Hallo Sandy, danke für deinen Kommentar.
      Während der Fastenperioden sind ausschließlich Wasser, Tee und Kaffee ohne Milch, Zucker und Süßstoffe erlaubt, da sonst die Fastenperiode (und damit der Autophagie-Prozess) unterbrochen wird.
      Liebe Grüße, dein BodyFast-Team

  8. Sylvie Responder

    Really cool app, thanks for developing. I have already recommended it to 2 people.
    I was already doing intermittent fasting but the app helps and the extra info does not go astray. Keep up the good work! 🙂

    • Svenja Taubert Responder

      Hi Sylvie, thank you for your positive feedback! We are very happy to hear that you like BodyFast. If you have suggestions for improvement, you can always contact us.
      Happy BodyFasting. 🙂
      Kind regards, your BodyFast-Team

    • Svenja Taubert Responder

      Hi June, thanks for your comment.
      During your fasting periods please only have pure water, tea and coffee without milk, sugar or sweeteners, as otherwise the autophagy process will be stopped.
      Kind regards, your BodyFast-Team

  9. Ethel Still Responder

    Do you have to have a coach? Plus I am a very picky eater and I don’t eat hamburgers, but I do like deer meat. Can a person eat tuna fish In the package,?

    • Svenja Taubert Responder

      Hi Ethel, thanks for your comment.
      The app download is free. Only the Coach subscription will have a monthly fee involved. You’ll find the pricing for your region in the app in the Coach tab before purchasing. The app pricing varies depending on the plan you choose (3/6/12 months).

      The app has a lot of free features, more than most other fasting apps:

      + Choose from 10 different fasting plans like 5-2 or 16-8
      + A fasting timer to track your fasting
      + Multiple notification options to stay on track with your fasting times
      + Track your weight and add notes
      + Detailed statistics on your weight progress, BMI and the way to your goal
      + A large knowledge library about fasting, eating periods and weight loss

      You can always first try the free features and then go for the more effective way of the Coach later. You can find the exact prices for our Coach subscriptions directly in the app in the Coach-tab.

      In the eating periods you can basically eat what you want. This is also the advantage BodyFast has over other weight loss methods. You do not have to count calories or change your meals.

      Instead of counting calories or following specific diet plans, we recommend a simple rule of thumb that will help you develop a natural sense of moderate and healthy portion sizes:

      + One full-size portion of protein-containing foods (meat, eggs, dairy, etc.) and a fist-sized portion of vegetables at each meal.
      + For most meals, a hollow hand full of carbohydrates (pasta, rice, fruits) and a thumb-sized portion of fatty foods like butter, oil, and nuts.
      These figures apply to women, men double the amount.
      Of course, intermittent fasting can also be combined with other diets such as low-carb or ketogenic, ie carbohydrate-limited diet.

      Kind regards, your BodyFast-Team

    • Jenny M. Responder

      Hi Pirike,
      Thank you for your feedback. The feature is already live and will help you to measure your progress even better.
      All the best for you!
      Best regards,
      Your BodyFast team

  10. Heather M Responder

    I’ve been fasting now with the coach for 7 weeks. I lost 16lbs but over the last few days, I’ve gained 4lbs back. I’m not doing anything different. I’m not menstrating. What the heck is going on?

    • Jenny M. Responder

      Hi Heather,
      There are a lot of factors affecting the body weight, especially the water balance (e.g. salt/caffein intake, time of the day, weather etc.).
      Have you ever taken other body measurements and compared them over time?
      What could also be a good idea is to regularly change your fasting plan to challenge your body and avoid habituation effects.
      All the best for you!
      Best regards,
      Your BodyFast team

  11. Brooke Elder Responder

    I am really interested in trying this out. Are there any coupon codes to help out with the cost? I am extremely frugal and just can’t fathom paying for it and hating it. I know there are the free ones but I feel if the Coach specializes it to me then I don’t want to have a bad experience by using a free one that won’t necessarily work for me. Or can I try the coach for a month and if I love it subscribe?

    • Svenja Taubert Responder

      Hi Brooke, thanks for your request.

      Unfortunately, we do not offer trial subscriptions, yet. Please read our user reviews in the App Store or share your experiences with other users in our Facebook group: https://www.facebook.com/groups/bodyfast/

      However, if you would like to test the coach, I would recommend you to start a 3-month subscription, test it for 14 days, and then decide if you want to keep or revoke it. When subscribing, you have the right to claim a refund within 14 days. Of course, you will get your money back.

      Kind regards, your BodyFast-Team

      • Alessandra Responder

        Buongiorno a tutti… Sono alla terza settimana di digiuno con coach e non ho perso un grammo nonostante segua attentamente gli orari di digiuno.. Cosa posso fare per poter vedere scendere almeno un po’ questo peso?

        • Svenja Taubert Responder

          Ciao Alessandra,

          spesso il corpo impiega alcune settimane per adattarsi alla nuova abitudine alimentare del digiuno intermittente. Pertanto, non si può perdere peso nelle prime settimane. Questo varia da persona a persona.
          Non dubitare di te stesso e non arrenderti!

          Ho dei consigli per te:

          + Se non hai perso peso, dovresti considerare di prolungare le ore di digiuno o di digiuno più spesso. Questo è ciò che fa il nostro Allenatore, che adatta i suoi piani di digiuno in base ai suoi obiettivi e ai suoi progressi. Ma è anche possibile scegliere manualmente un piano settimanale diverso.
          + Il digiuno intermittente non è una “dieta miracolosa” che spesso produce un effetto yo-yo. È un cambiamento a lungo termine nelle vostre abitudini alimentari. Ecco perché la perdita di peso può richiedere un po’ di tempo.
          + Nei periodi in cui si mangia non si dovrebbe mangiare troppo – o mangiare più di quanto si mangia normalmente senza digiuno.
          + Se hai un forte desiderio di cibo: rimani attivo, vai a fare una passeggiata, incontra gli amici e bevi molta acqua (si consiglia di bere due bicchieri).
          + Anche lo zucchero e le bevande zuccherate dovrebbero essere evitate durante i pasti. Se si vuole davvero mangiare lo zucchero, poi direttamente dopo un pasto più grande, per lasciare che lo zucchero nel sangue sia regolato meglio. Questo riduce anche la fame durante i periodi di digiuno.
          + Anche gli sport sono buoni! Cercate di muovervi a digiuno perché è molto efficace per quanto riguarda la combustione dei grassi! Ma, per favore, fate attenzione, perche’ il vostro livello di energia potrebbe essere piu’ basso.

          A parte questo, per favore non concentrarsi troppo sul numero che vedete sulla scala. Il tuo peso corporeo da solo non è significativo e adeguato per seguire il tuo successo.
          + Per esempio, potrebbero essere cambiamenti rispetto alla vostra casa dell’acqua che indicano un aumento di peso (anche se avete perso grasso).
          + Inoltre, i formatori guadagnano muscoli e perdono grasso allo stesso tempo. Poiché i muscoli sono più pesanti del grasso, vedrete un certo numero di scalate anche se avete perso grasso.
          + Misurare fianchi, vita e cosce, inserire i numeri nelle statistiche dell’applicazione e tracciarli nel tempo. Questi numeri sono molto più significativi in quanto ti mostrano se e dove hai perso grasso.

          Spero di potervi aiutare un po’. Andate a credere in te stesso!

  12. Gwen Responder

    Good day! I have been on Body Fast for 25+- weeks., I have lost a lot of cm and very little weight on the scale. I need to take meds in the mornings set time. I can’t take it on my empty tummy and been breaking my fast with a fruit/dried fruit(half apple or 2 dried peaches or quarter banana) I’ve been fine maybe it slowed down my weight loss

    • Svenja Taubert Responder

      Hi Gwen, thanks for your comment.
      If possible, take your medicine during your eating periods, as otherwise your fasting period will be interrupted. If this is not possible, for example, because the medicine hast to be taken at a fixed time, then we advise taking your pills despite fasting, even if the autophagy process might be stopped by doing so. You’re on the right way 🙂
      Happy BodyFasting.
      Kind regards, your BodyFast-Team

    • Svenja Taubert Responder

      Hi, thanks for your request. Please refrain from diet drinks while fasting, as those contain artificial sweeteners.
      Kind regards, your BodyFast-Team

  13. Miranda Responder

    Goedemorgen,
    Ik begon vandaag met week 4 ben in week 1 en 2 samen 5,6 kg verloren aan gewicht vandaag na week 3, 2 kilo erbij jammer maar ik ga door hoor.
    Ik wil graag weten of de app ook naar Nederlands vertaald kan worden.
    Alvast bedankt.

    • Jenny M. Responder

      Hoi Miranda,
      De app is beschikbaar in het Duits, Engels, Frans, Spaans, Italiaans en Portugees. Op dit moment zijn er geen plannen om de app ook in het Nederlands te vertalen. Maar als je vragen hebt, neem dan gerust contact op met ons support team (support@bodyfast.app). Gelukkig BodyFasting!

    • Jenny M. Responder

      Hi Tammy,
      During your fasting time please only have pure water, tea or coffee.
      Everything else (be it caloric or not) influences your insulin level and therefore breaks the fast.

  14. Elisabeth Responder

    Hallo! Ich suche die 50 Fastenpläne, welche der Coach vorschlägt? Bin noch ein Neuling mit vielen Fragen. In meiner 1. Fastenwoche habe ich einen ganzen Esstag, muss ich den einhalten? Liebe Grüße! Elisabeth

    • Svenja Taubert Responder

      Hallo Elisabeth,

      vielen Dank für deine Anfrage!

      Wenn du statt einer variablen, für dich berechneten Coach-Woche lieber einen Standardplan verfolgen möchtest, ist das gar kein Problem.

      + Statt eine Coach-Woche zu starten (großer orangener Button im Fasten-Tab), wählst du einen der grünen großen Buttons darunter.
      + Beim ersten Button findest du Standard-Pläne wie 16-8 und 5-2.
      + Bei den anderen Buttons findest du viele verschiedene andere Pläne, die du ausprobieren kannst. Einige haben den Fokus “Gewicht verlieren”, andere den Fokus “Gesundheit”, also Entgiftung und Zellreparatur.
      + Als Coach-Abonnent werden dir auch bei manuell gewählten Plänen individuelle Challenges vorgeschlagen, die du nach Wunsch auch austauschen kannst.

      Hinweis: Bitte beachte, dass du deine aktuelle Coach-Woche abbrechen oder ablaufen lassen musst, um die Planübersicht sehen zu können.

      Ob du den fastenfreien Tag im Fastenplan einhältst, ist dir überlassen. Wenn du eine Fastenperiode einlegen möchtest, ist das kein Problem.
      ​Höre aber bitte auf deinen Körper. Solltest du dich dabei nicht wohlfühlen, dann unterbrich die zusätzliche Fastenperiode bitte.

      Liebe Grüße, dein BodyFast-Team

    • Svenja Taubert Responder

      Hi, thanks for your request.
      During your fasting periods please only have pure water, tea and coffee without milk, lemon juice, sugar or sweeteners, as otherwise the autophagy process will be stopped.
      During your eating times you can have whatever you like even though we warmly recommend a healthy diet and lifestyle!
      Kind regards, your BodyFast-Team

  15. Joyce Responder

    Hi I have been intermittent fasting for about 3 weeks now, but without the app or a coach. I feel better, but I’ve not lost any weight although feel my measurements are less..

    I struggle ALOT with constipation and think that weight loss is restricted as a result. Reading the comments have given me so many ideas about possible challenges and benefits to the plan, especially some of the potential causes of my limited results (water enhancers, li get periods of fasting, etc.).

    I just added the APP and the COACH in hopes of increasing results.

    • Jenny M. Responder

      Hello Joyce and welcome to BodyFast!
      In the first instance, intermittent fasting means stress for your body until it gets used to the changes.
      This might affect results in the short term but you will most probably be successful in the long run.
      It is great to hear that the comments here were helpful to you. We can also warmly recommend to follow our Instagram channel and join our Facebook group for more motivation and inspiration.
      All the best for your journey!

    • Jenny M. Responder

      Hi Gillian,
      Yes, you can! As long as it is pure meaning without flavor, sugar, sweeteners and other beverages.
      Happy BodyFasting!

  16. Nicky Responder

    Hi Thanks for this app. It helps me personally to set the mind to it. I watch the fasten circle offten and time flys by! Lost 3 kg in 3 weeks. Slowly but effectively. Hope this app developpes in a innovatief way. Does it also contains Free low carb recipes for the eating periodes?

    • Jenny M. Responder

      Hi Nicky,
      Thank you for your positive feedback and congrats on your first successes!
      We want to keep intermittent fasting as a method as simple as possible to fit everyone’s life. All you have to pay attention at is the time. For more info about eating, drinking etc. please take a look at our FAQs. For discussions, ideas, recipes etc. we can warmly recommend our Facebook group.
      Be sure we are innovative, you can already look forward to the upcoming updates 😉
      Happy BodyFasting!

      • rita khawam Responder

        Hello, i Started with this program 3 days ago, i realized on my scale that the fat percentage increased while my weight decreased is it normal ?

        • Jenny M. Responder

          Hello Rita,
          There are very little scales which can reliably determine the fat percentage.
          The best thing would be to have such statistics monitored professionally.
          In addition, we recommend that you take your body measurements and compare them over time.
          There is also a blog article dealing with this topic 😉
          In case you would need further help please don’t hesitate to turn to support@bodyfast.app
          Happy BodyFasting!

  17. Amy Responder

    I have just started with BodyFast. It’s day 1. Are there any side effects, like headache, or the shakes,etc…. that will come about due to the body having a significant change? Also what is the average amount of what loss, that can be expected over a 3 month period

    • Jenny M. Responder

      Hi Amy and welcome to BodyFasting 🙂

      Like every change, intermittent fasting initially means stress for your body. Until it gets used to the change, it can initially react with discomfort, headaches, circulatory problems or the like.
      Pay close attention to your body. If you do not notice any improvement, please stop and talk to your doctor about it.

      There is no such average as each person and body reacts differently to the changes coming with intermittent fasting. Some need weeks or even months to see results (at least on the scales), others lose weight quickly which can also be consequence of water fluctuation. The most important thing is to feel good with IF and to not focus to much on the numbers. We recommend to also take other body measurements and track them over time.

      Happy fasting!

    • Jenny M. Responder

      Hi Donna,
      Thanks for your comment. That is exactly what this article is all about.
      We also have one about how to measure your success best 😉
      All the best for you!

  18. Nora Elgammal Responder

    Thank you so much for this page, an eye opener! I started my fast almost three weeks ago, with minimal weight loss. Reading the above made me realize where I was going wrong; I was drinking my coffee with cream! Which automatically breaks my fast!
    I will follow the app then add a coach once I am into it.
    I also had surgery which prevented me from exercising or walking – should be ready soon for that though. How important is the exercise?
    Thank you again!
    Nora Elgammal

    • Jenny M. Responder

      Hi Nora,
      You’re welcome 🙂 Thanks as well for your positive feedback!
      Exercise can really support your journey to a healthier life and is even recommended.
      It turned out to be most effective at the end of a fasting period when fat burning is at highest.
      All the best for you!

  19. Charita Responder

    Hello,
    Before I began IF I had been doing a alternative day plan where one day I ate the caloric level that would have me maintain my ideal weight and then the next day I ate 900 calories or less…I did this for five months and loss 14 pounds, then I reached a plateau so I switched to Body Fast.I have just finished my first week, it was very difficult, and I have not lost a pound ☹️. Help!!

  20. Jeremy Responder

    Does adding sugar free syrups to your coffee break your fast? I am looking at the Monin and Torani brand and they have zero calories…so wondering if one serving will break my fast?

    • Jenny M. Responder

      Hi Jeremy,
      We recommend to avoid these syrups even if they have zero calories as they might nevertheless affect your insulin level which breaks your fast.
      Just to be on the safe side 😉
      All the best for your journey!

  21. Nina Friedman Responder

    I’m in week 8 and my weight keeps fluctuating up and down but never under where I started. I don’t see any change.
    The last time I did intermittent fasting (on my own) I lost 17lbs in 4 weeks. What am I doing wrong?????

    • Quirin Salomon Responder

      Hi Nina,

      Thank you for your question!

      We have a few tips for you:

      + If you didn’t lose weight, you should consider prolonging your fasting hours or fasting more often. That’s what our Coach does – he adjusts your fasting plans according to your goals and progress. But you can also choose a different week plan manually.
      + Intermittent fasting is no fast “wonder diet” which often leads to a yo-yo effect. It is a long-term change of your eating habits. That’s why weight loss can take some time.
      + In the eating periods you shouldn’t overeat – or eat more than you would usually eat without fasting.
      + If you have acute food cravings: stay active, go for a walk, meet friends and drink lots of water (two glasses are recommended).
      + You should avoid sugar and sweetened drinks also in the eating periods. If you really want to eat sugar, then directly after a larger meal, to let your blood sugar regulate itself better. This also reduces the hunger during fasting periods.
      + Sports are fine as well! Try to move while your fasting as this is very efficient with regard to fat burn! But please take care of yourself because your energy level might be lower.

      On top of that please do not focus too much on the number you see on the scales. Your body weight alone is not meaningful and adequate to track your success.
      + It could for example be changes with regard your water household that indicate a weight gain (even if you lost fat).
      + Additionally, training people gain muscles and loose fat at the same time. As muscles are heavier than fat you will see a climbing number on the scales even though you lost fat.
      + Measure your hips, waist and thighs, enter the figures in the app statistics and track them over time. These numbers are much more meaningful as they show you if and where you lost fat.

      We hope this helps you!

      Kind regards,

      Your BodyFast team

  22. Michael Kerensky Responder

    Hello,

    I am getting different responses to coffee’s that are roasted differently. There is a hazelnut bean roasted but nothing added, is this permissible? I have read many opinions and not sure who to believe. I am currently using unsweetened almond milk in my coffee as I to hate black coffee. Thanks in advance. I am down 23+ lbs since August 24th. It works if you stay with it.

    In response to another post. I have noticed that my meals the night before really do change my weight in the morning. If you eat salty food, expect to have the water that you are drinking stay with you the next day. Keep with the water and the fasting and you will see the results.

    Thanks Again.
    Mike

    • Jenny M. Responder

      Hi Mike,

      We recommend to stay with pure coffee as any additives might influence your insulin level and therefore break your fast.
      The way of roasting the beans should not show different effects but only influence the taste which might be good for those looking for an alternative to their current coffee in order to do without milk, sugar etc. Some BodyFasters also report that a shot of cold water helps them to improve the taste.

      As to your comment regarding the effects of food on the scales: You are totally right on this!
      This is why we recommend to not weigh yourself daily but only once a week to not get stressed out by the fluctuations caused by the water balance.

      All the best for you!

  23. Kathy Responder

    My first week and am doing well ! I have had coffee with sweetener but will stop tomorrow knowing it actually breaking my fast ! Tea until 10 o clock ! Question are you suppose to actually skip a meal or try snd eat three meals per day ! Since 10 is the time to break fast is it considered lunch and follow with dinner prior to 6? Am not exercising yet but will start after two weeks ! I want to get my body use to plan first !

    • Jenny M. Responder

      Hi Kathy,

      Welcome to BodyFast! Good decision to do without sweeteners 😉

      As to your question: There is no rule or best advice. If you are doing IF for weight loss reasons it might help skipping a meal to automatically generate a calorie deficit. But it also depends on your portion sizes and overall diet. If you eat two to three healthy meals a day without snacking in between you might also see positive effects. Simply try out what works best for you, your body will tell you what it needs.

      All the best for your journey!

  24. Dr. Bettina von der Way Responder

    Hallo!

    Ich würde gerne zum nächsten Zeitpunkt kündigen.
    Wie kann ich das machen?

    Danke und mit freundlichen Grüßen,
    Bettina von der Way

  25. jim Responder

    I was just diagnosed as a type 2 diabetic. Today is my first day trying this. I have replaced 80% of the sugar that I use to use to erythritol as I’m allergic to artificial sweeteners like splenda and the likes. Looking forward to good results in the long run. I know this isn’t a shot gun diet but a long term diet.

  26. Nancy Herold Responder

    Hallo,
    Ich habe mich für 16:8 entschieden und mach das nun seit ca 1 Woche, ich verzichte morgens auf meinen Kaffee mit Milch, trinke nur eine Tasse schwarztee, allerdings habe ich die Angewohnheit immer wieder Kaugummis über den Tag verteilt zu kauen. Allerdings ausschließlich whitleys extra mit xylit. Ist das während des Fastens erlaubt?

    • Quirin Salomon Responder

      Hallo Nancy,

      danke für deine Frage zum Thema Kaugummis!

      + Kaugummis enthalten sehr viele synthetische Stoffe, sodass sie dem Sinn einer Heilfastenkur widersprechen. Schließlich willst du ja mit dem Fasten deinen Körper entlasten, entschlacken, entgiften und reinigen. Da ist es wenig sinnvoll, unnatürlichen Stoffe aufzunehmen, die dann auch noch obendrein freie Bahn haben, um ihr Unwesen zu treiben, weil keine anderen Nahrungsmittel sie dabei stören.

      + Ob Kaugummis eher den Appetit anregen oder mindern, ist noch nicht endgültig geklärt. Es gibt Hinweise in beide Richtungen. Das kannst du einfach auch selbst mal für dich testen.

      Wenn du mehr wissen möchtest, kannst du dich gerne jederzeit auch per E-Mail (support@bodyfast.app) an uns wenden!

      – Dein BodyFast-Team

  27. Angie Responder

    Hello! Day one started for me about an hour ago. I have tried every other diet there is! I hope this will work for me. I’m awful at changing the types of food I eat, but can skip meals without any problem. Wish me luck!

    • Britta Responder

      Hello Angie! We are sure that you will fix it. I put together a couple of questions that many people have in the beginning:

      1) Which plan to pick?
      Have an easy start! It is important to give your body time to adjust to the new rhythm. If you are a beginner you could start with one of the easier plans like 16-8, 5-2 etc. (The difficulty level is also indicated by the dots). The Coach will also automatically make the first weeks easier to let your body adjust to the fasting.

      2) How do you endure the hunger?
      Many people think that intermittent fasting will result in an extreme hunger which is difficult to cope with. But actually, in our surplus society, we only know the bad feeling of falling insulin levels in your blood, a few hours after a meal rich in carbohydrates. The result is a strong feeling of hunger, often interconnected with a bad mood. There is a different feeling of hunger, which starts slowly with the emptying of our energy reserves. The body starts to be more balanced and flexible and does not scream “hunger” in every longer period without a meal. You are more “clear” and experience your body in a more natural way. You get in the “mood” for eating and will be even more satisfied after your meal. That’s the natural feeling of hunger which your body learns again with intermittent fasting.

      3) What should you do when acute hunger strikes?
      Start an activity that you like, listen to music, go for a walk, meet a friend. Even bigger than your current hunger will be your pride when you have overcome it for the first time.

      I hope these few tips will help you getting started 🙂

  28. Paul Responder

    I’m reading about the challenges people have with their morning coffee. A few decades ago, after drinking coffee with sugar and milk, I forced myself to drink black coffee to power through the night shifts I was working. Within a few days, black coffee became tasty and, dare I say, addicting. There are really tasty coffees available. Once you train your taste buds to appreciate the delicate flavors, you can’t go back. I start gagging if I accidentally drink coffee with sugar or milk. I’m glad I’m able to drink coffee during the challenging morning hours while fasting. It also primes me for exercising.

  29. Pam Brockus Responder

    I’ve been using a different app, but it doesn’t show my beginning and current weight. I like to see progress (yes, I am one of those…number checker). I had a question though. With a calorie restrictive diet, we all know that it’s not the best long term for a person…however. When we are IF, aren’t we lowering, (restricting) calories?? I’m confused as if I were to tell myself, on a calorie restrictive diet, that I can only have 1200 -1500 calories a day…it seems that metabolic slowdown is occurring. BUT… when I IF… I’m still getting just about that many calories… just during a particular frame of time (16:8). Can you please help me with that thought process? I’m going to give your app a try. Thanks! Pam

    • Jenny M. Responder

      Hi Pam,

      You are certainly right that IF helps in limiting calorie intake automatically by skipping meals. But it also gives you a more natural feeling of hunger and for your body in general. This will help you listing to yourself more carefully and you automatically develop healthy habits. This will allow you to make IF your new lifestyle 🙂

      All the best for your journey!

    • Jenny M. Responder

      Lemon juice will break your fast as well. Just for the taste, you could add a slice of lemon cut with a sharp knife and without squeezing and eating it 😉

  30. Mia Responder

    Hi Bodyfast team,
    are infused waters with slices of cucumber, ginger, cinnamon, basil, rosemary, lemon, lime, orange, grapefruit, blueberries, strawberries or mint leaves are allowed? Hope so ☺️

    • Jenny M. Responder

      Hi Mia,
      Yes, they are as long as you cut them with a sharp knife, don’t squeeze them and of course don’t eat them.
      Just for the sake of taste, they are fine 😉 Enjoy!

    • Svenja Taubert Responder

      Durante os períodos de jejum, beba apenas água pura, chá e café sem leite, açúcar ou adoçantes, caso contrário o processo de autofagia será interrompido.
      Durante a hora do almoço pode comer o que quiser, mas recomendamos uma dieta e um estilo de vida saudáveis.

  31. Gerhard Aigner Responder

    Hallo zusammen,
    Danke für die super App.
    Ich benutze BodyFast jetzt mittlerweile seit fast 30 Wochen. Habe mein Gewicht reduzieren können und auch den Bauchumfang reduziert.
    Nur seit ca. 2 Wochen habe ich einen „Rückfall“ und halte die Zeiten nicht ganz ein bzw. fehlt die Motivation.
    Es tritt leider auch gleich wieder die Gewichtszunahme auf (ähnlich Jojo Effekt).
    Wie kann ich das verhindern? Wie gewinne ich wieder Motivation?
    Mit lieben Grüßen
    Gerhard

    • Valerie Dratwa Responder

      Hallo Gerhard,
      Erstmal herzlichen Glückwunsch zu deinem Erfolg! Es freut uns sehr zu hören, dass du bereits so viel erreicht hast. 🙂

      Für Motivation und Inspiration empfehle ich dir, uns bei Instagram zu folgen: http://www.instagram.com/bodyfastde. Dort wird jede Menge an Information und Inspiration bereitgestellt. 🙂
      Alle Fragen und Gedanken kannst du mit anderen BodyFastern in unserer Facebook-Gruppe diskutieren: http://www.facebook.com/groups/bodyfast/.Dort gibt es auch viele, leckere Rezepte zum nach kochen. 🙂
      Versuche außerdem, dich nicht zu sehr auf die Zahl zu konzentrieren, die dir die Waage anzeigt. Das Gewicht ist nämlich genau genommen keine gute Maßzahl, um die Erfolge darzustellen: Zum Beispiel können vorübergehende Wassereinlagerungen dafür verantwortlich sein, dass du laut Wage zugenommen hast, obwohl du in Wirklichkeit Fett verloren hast.
      Oder dass Menschen, die Sport treiben, Muskeln aufbauen und gleichzeitig Fett verlieren. Da Muskeln schwerer sind als Fett, zeigt dir die Wage dann an, dass du nicht abgenommen hast, obwohl der Körperfettanteil gesunken ist.

      Bleib einfach dran und sei nicht zu hart zu dir selbst! 🙂

  32. Pingback: How to avoid the biggest intermittent fasting mistake

  33. Patricia Tweedie Responder

    When I got a body coach I thought I would get a daily workout plan and eating plan…I have been given neither….two weeks in and I ecgained a pound 🥵
    Have been sticking rigidity to 16/8…please help

    • Valerie Dratwa Responder

      Hello Patricia, you mostly misunderstood the point of having a coach subscription. 🙂 With the Coach you’ll get a personalized fasting program consisting of a fasting plan, weekly challenges and daily coaching tips optimized to your goals. Plus you can access 50+ plans yourself. Moreover, you can access over 100 recipes, create your own fasting plans and seek help with our SOS Features in case of emergencies. 🙂

  34. Laurie Feeney Responder

    Hi Patricia, I noticed that I paid $78 but can’t remember what is was for. I don’t have a coach so what did I get for it? I hope you can help, they say there is not such thing as a bad question! Thanks, L.

    • Jenny M. Responder

      Hi Laurie!

      With the subscription you unlock all Coach features like your personalized fasting program incl. daily coaching and weekly challenges, access to 100+ recipes, a helpful SOS section, the option to create and save your own plans and much more.

      If you need any help, please get in touch with our support team: info@bodyfast.app

  35. Alba parra Responder

    Llevo 3 semanas de ayuno intermitente 16×8 y aun no veo resultados e incluso voy al gimnasio. Una hora diaria. Y al contrario veo q subo peso estoy muy triste. Y preocupada, no se q estoy haciendo mal. Gracias

    • Christian Mall Responder

      Hola Alba, por favor, no te sientas desanimada. El cuerpo necesita algún tiempo para adaptarse al ayuno intermitente. Por lo tanto, es posible que aún no hayas perdido peso. Lo más importante es que no dudes de ti misma. El peso de tu cuerpo no es la única forma de medir el éxito, por ejemplo, podrías tomar medidas de tu cuerpo en diferentes partes para seguir los cambios en la circunferencia. Te deseamos lo mejor en tu viaje 😊

  36. Diann H Responder

    Hi, I have just started Body Fast and am in my second week. The fasting part is going well. Getting in all the water is a challenge for me. I cannot have caffeine, black or green tea, or spicy foods. Can I drink flavored teas like ginger lemon or does the flavoring break the fast?

    • Christian Mall Responder

      Hi Diann, drinking enough water is very important during intermittent fasting. Regarding drinking teas we only recommend drinking herbal teas and green/black tea without any additives, fruits, or aromatics. What’s possible is adding, e.g., some ginger or lemon slices but only if they don’t get squeezed or eaten so that the juice/fructose stays inside of the cell matrix and don’t get into the tea. Good luck on your fasting journey! 😊

  37. Lourdes Responder

    Hola. Yo veo que si. El coach no es fácil hacerlo, ya que lo hago adelantando cena y retrasando desayuno y ya no sé por dónde seguir. También he cambiado mi dieta así que no sé el resultado se debe a ésto o al ayuno o a las dos cosas. Graacias

    • Christian Mall Responder

      Hola Lourdes, ¿tienes alguna pregunta específica en la que podamos ayudarte? Puedes ajustar los tiempos de ayuno y probar diferentes programas de ayuno para encontrar el estilo de ayuno que mejor se adapte a tu estilo de vida. Te deseamos lo mejor en tu viaje! 😊

    • Christian Mall Responder

      Hi there, yes, we don’t recommend that since this will most likely break your fast because honey contains sugar. During the fasting period we recommend that you only drink water, coffee, and tea without any sugar or additives. Happy BodyFasting! 😊

  38. Miriam Responder

    Hi, I find the app has the focus the wrong way round for me: to help me plan my day, I would rather the orange highlight was on the ‘eating window’ when you are actively doing something, rather than on the fasting period, a passive time of not doing something. Can your app have two modes please so people can choose which way suits their mindset?

    • Christian Mall Responder

      Hi Miriam, thanks for your feedback. The reason why we chose to have the fasting window highlighted with a color is that fasting is the focus of the BodyFast app. However, we thank you for your feature suggestion and will discuss it since we’re constantly trying to make our app better. Happy BodyFasting! 😊

  39. Anna Responder

    Hi, I’d like to thank you for the app and the measurement option it offers, and hope you’ll add belly measurement to the set, as many people may have thin waist with the fat sack on their stomach. Thank you in advance!

    • Christian Mall Responder

      Hi Anna, thanks for leaving a comment. You can use the hip measurement for that. If measured correctly, this should include the stomach. Happy BodyFasting! 😊

  40. Wangari Ngugi Responder

    Wow, this is my second week and I am so happy with the program. I cut down on wheat products and processed meats, and have been eating more whole grains, white meat, and vegetables. I already feel like some sort of reversal is happening in my body because previously I was lethargic most of the day, especially after eating meat and processed foods. Now I have so much energy and mental clarity. I’ve also noted that I was taking lemon-flavoured green tea and will stop that for even better results. Thank you for the app.

    • Christian Mall Responder

      Wow, thanks so much for your lovely comment! We’re very happy to hear that. You can be so proud of yourself 👏 We wish you all the best on your fasting journey. Happy BodyFasting! 🥰

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