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so what snacks can I eat during my

eating window when I’m doing in a minute

fasting

okay so let’s first talk about what is

an eating window it’s a time period

between your meals okay so let’s say for

example you ate at one o’clock in the

afternoon and you ate at five you have a

four hour eating window everything else

is fasting okay 20 hours of fasting now

the ideal scene would be to have just

two meals with nothing in that window

okay

now is it gonna mess you up if you have

a snack in the middle of that window

well it really depends on what you eat

you have carbohydrates which are going

to spike insulin you have protein which

can also spike insulin and guess what

fat has the least effect of insulin on

the body eating anything can potentially

increase insulin so if you were going to

snack in this window I would recommend

either consuming just fat okay that

would be coconut butter butter or maybe

some MCT oil or fiber now even though

that a fiber is a carbohydrate it will

not negatively affect insulin in fact it

will can feed your microbes which then

make a certain chemical that actually

lowers insulin down the road and what

type of fiber would be best leafy greens

and then you can actually put the fat

like an olive oil on your leafy greens

and put some outside a vinegar maybe

some spices and herbs because episode

the vinegar has zero carbohydrates and

there you have your combination of fiber

which is very low in carbohydrate and

fat so just make sure that you don’t

consume the snacks that everyone else is

doing they’re doing protein snacks

they’re doing nuts they’re doing nut

butters in between the meals so joint

cheese if you go to the helpless store

now you’re gonna actually even see

little sections of keto snacks and

people are consuming way too many of

those and some of them are okay if

they’re low in carb but if you’re gonna

consume a snack make sure it’s low carb

and have it right at the meal but not

between the meals all right guys

make sense all right see you later

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