Intermittent fasting question

Chalk it up as lesson learned.

Do 10 burpees as your penance and I will absolve you

I'm not an IF expert, but it sounds like you can expect to gain 150 LB and might die within a week.

Seriously, though, pretty much all dietary principles have some flexibility in them. It's the people who cheat 3 days a week or break the fast with donuts who have issues.

A blackberry won't kill you. If you want to be strict, just don't do it any more, but if your diet can't take a single off hours blackberry, you've got larger problems.

The #1 advantage to IF is giving your digestive system and long break every day and allowing it to be way more efficient when it does it’s thing. So no, I wouldn’t worry about your blackberry. It will make you leaner/harder even if you eat the same amount of calories, but that will not necessarily make you “lose weight”. The weight loss element of IF comes in when you couple it with Keto.

Fasting gets the big benefits from turning insulin off. The thing is is your body is full of reactions. If you do one thing something will or won't happen. So if you turn off insulin for extended time your growth hormone starts increasing as an example.

IF is really more about calorie reduction. If you are taking in calories during the day you don't really need to be overly concerned with these small errors. So while it would be better to have as long of a clean fast as you can you aren't doing a fast long enough to receive the noteworthy fasting benefits anyways(other than calorie reduction).