Don’t think it would make a big difference having your coffee if you want a coffee. Are you trying to suggest that the coffee with creamer will alleviate your constipation? Drink more water and choose foods with a high fibre content. Are you drinking 1.5-2L of water per day? I water fast for 36 hours. No problem with constipation. Eat foods with fibre content, drink water.

No I fast for 36 hours and its only water. Well in fact I also drink 2-3 coffees with a splash of low fat milk. No solid foods for 36 hours. It does not slow down my ability to get into ketosis. I reach ketosis after 20 hours. But I reached my goal weight about 3 years ago and have been in maintenance mode ever since. Male 57yo 5’10” 154 lbs.

Really depends what the creamer is made from. What is the sugar content and how many grams do you have? You burn about 1 kcal per minute.

Is one serve one teaspoon? So youre having two serves? So if that means 2 grams of sugar, that’s about 8 cal. So that’s about 10 minutes to burn those calories. I don’t think its a big issue if it sets you up for the rest of the day. Obviously it would be better without the small sugar hit but if it helps you for the rest of the day, that’s a good thing.

Don’t be too concerned about getting into ketosis. You are always burning a combination of glucose, glycogen (stored form of glucose) and fat. That combination is always changing depending on the activity you are doing. The best activity for fat burning is a walk. Not an amble but you don’t have to be puffing. Just a brisk walking pace.

If you are really keen you can buy a glucose/keto meter to measure your blood glucose and ketone levels. They are pretty cheap although the strips are about 50 cents each. Diabetics use them (Im not a diabetic). I have a Freestyle Neo. When I first started fasting I used to fast for 2 days (60 hours) and it would take me about 48 hours to get into ketosis. I only fast once per week now for the health benefits. It now takes me about 20 hours to get into ketosis. It does get easier the more you do it. It took me about 6 months before I found it “easy”.

There is no need to water fast for 5:2 to work. Great if you can, but its not necessary. If you eat mostly non processed foods and eat lots of veggies with some fruit beans/legumes, some meats and nuts you’ll do fine. Avoid processed grains like bread, pasta, rice, biscuits etc.

Good luck it works. I went from 202 to 154 pounds over the course of a year. About 1 pound per week loss.

Looks like you’ve got it nailed down. Just keep going. I sound like a Jonny Walker ad.