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My bad experience with intermittent fasting that ruined my metabolism.

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Answer

Your post has nothing to do with intermittent fasting.

You choose to use intermittent fasting as a tool to starve yourself and eat too few calories and nutrients to sustain a healthy life.

This is 100% a you problem and in no way an intermittent fasting problem. You need to admit that you choosing to eat 700 kcals a day, not sleeping and working out excessive caused your issues.

Edit to add: you need help with your eating disorder. Get it please

Answer

Okay so lesson learned, right? Take it slow & steady, don’t attempt an ‘all or nothing’ fast fad diet approach because it isn’t healthy and isn’t what IF is about. When you get healthy again (prioritise that over any dieting attempts) make sustainable choices you can live with long term, and build them up a little at a time, to improve your relationship with food. Don’t go straight into 23:1 or severe calorie restriction, just do things like taking your tea/coffee without milk, don’t snack between meals, don’t eat after 8pm or before 10am. Small changes to find your boundaries and balance. Then if you think it would work for you you could consider 16:8 or 2MAD (lunch and dinner). But any of that would come after getting healthy again and only if you still felt IF was the right approach for you. There’s no universal solution, but whatever path you take to a healthier mind & body, do it with a focus on balance, long term change, and self-care. The results will follow!

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