What to Eat and What Not to Eat During IF?

Hey guys, So I've been dabbling with IF for the past few months now with mixed results. However, I believe my diet soda addiction and just food addiction in general (possibly due to upbringing and genetic propensity for obesity) may be derailing these efforts. For what it's worth, however, I do make the effort to walk at least 5-6 miles a day immediately after work, if that means anything. Long story short, I was wondering if there were certain things you guys recommend or don't recommend consuming while doing IF (e.g. sodas). Any input would be greatly appreciated!

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From my experience, severely limiting sugar and sweeteners for the first month, can have a profound effect on your tolerance levels. Slowly reintroduce them after that in moderation. The difference is amazing.

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I don’t really deprive myself of any food, but I do eat a lot more protein and veggies. Still, I make room for a treat (ice cream, candy) nearly every day. The biggest thing for me has been portions: instead of a giant ice cream sundae, I just have one scoop. Instead of going back for seconds, I just have one plate, etc.

Changes like that, I feel, have had the most impact in my weight loss. I also exercise at least 4-5x per week for about 20-30 minutes.

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IF is a powerful tool but it can’t overcome a bad diet.Obesity is largely related to insulin, and sugar/carbohydrates are responsible for insulin levels.

To see real results you need to eliminate sugar and refined carbohydrates from your diet and eat at a calorie deficit. It doesn’t need to be major but it’s still important. Combining these things with IF will provide results.