A new scientific study has backed up some health claims about Jun 11, 2024 · What is the ProLon Diet? ProLon is a meal kit based on decades of research on fasting mimicking diets. This is a big number compared to the average weight loss of 1-2 pounds per week. Sleep is a key component of sustainable weight loss. Nov 16, 2022 · Eat normally for five days during the weak and fast or eat very low calories (around 500 calories) two days of the week. While the science behind the egg fast remains largely unexplored, many keto enthusiasts report significant success in overcoming weight loss plateaus with a Weight loss is expected to continue to be around 1 kg per day (2. Here is my 30-day fruit fast chronicle, currently in progress. I don't know how you all do this more than once! My goal was trying to cut my dependence on sugar, weight loss if it happened, hormone balance. Supports Weight Loss: Fasting can help to lose weight and fat 3. The paleo diet, a restrictive plan based on the eating behaviors of people during Paleolithic Jan 14, 2024 · High-calorie drinks. IF as a weight loss approach has been around in various forms for ages but was highly popularized in 2012 by BBC broadcast journalist Dr. 19 hrs. 6. Self-help books promise it will incinerate excess fat, spruce up your DNA, and prolong your life. Greger’s Champion Vegetable Bean Soup is hearty, comforting, and bursting with flavor. I wanted to wait until after a couple of days of gradual refeeding before posting my results. Being at a caloric deficit is the same idea as following a cutting diet program. 5 hours per night ( 10 ). Mar 12, 2024 · The Results. My weight dropped considerably over the 5-day protocol, going from 185. This is a place to share success, support each other, ask questions, and learn. First, limit food and drinks with added sugar, as this can lead to an intake of excess empty calories. 7 lbs. Starting weight: 237 lbs. A 96-hour fast lasts four continuous days, while a 120-hour fast lasts five days. Example 2 (for men): Jun 15, 2023 · 1. Image Credit: Rachel Sharp/LIVESTRONG. 8% (four pounds) by month 12, and had significant improvements in blood pressure, blood sugar, insulin, and inflammatory proteins when compared to the people who ate their normal diets. For the other two days, you limit yourself to one 500–600 Sep 13, 2023 · 6. Thank you…. I am F/28. Nov 13, 2023 · A 2023 meta-analysis states that alternate day fasting, 5:2 fasting, and time-restricted eating can cause weight loss reductions of 1–13% over 2–52 weeks. 7kg of both fat mass and lean mass during the fast. These reports also suggest that ADF may aid in the retention of lean mass in obese individuals [2-4]. May 18, 2024 · Optimal Weight 5-and-1 Plan: This plan costs $396. The longest known fast was in 1971, when a 27-year-old man survived on water and supplements for 382 days and shrank from 456 to 180 pounds. During the second half of the first month on a low-carb diet, your body will usually begin to settle into a pattern of weight loss. "Also known as time-restricted eating, during a 16:8 fast you eat normally for eight hours, and then fast for 16,” says Martin. Jul 23, 2023 · Alas, no time was left by the time I got home. 9 kilo) per week is considered “fast” weight loss. Within 30 minutes of waking up, eat your first egg. 2 lbs). Another intermittent fasting plan, known as the 5:2 approach, involves eating regularly five days a week. The 5 Mar 23, 2021 · Pre- & Post-Fast Weight. 5 days, my glucose levels gradually dropped while ketone levels increased. Check out my 5 day fast results. Prioritizes a balanced relationship with food. The volunteers lost an average of 5. Boz is a fan of incorporating sardines into any healthy menu. This method follows a 16:8 or 14:10 schedule, in which you fast for 16 or 14 hours a day and have an 8- or 10-hour eating window, respectively. Urine is now darker than on day two. Consequently, chronic sleep deprivation is strongly linked to type 2 So 1600*5+1300+1000=10300, 10300/3500=2. Therefore, losing any more than 2 pounds (0. gov/32003649/ Ringer M, et al. Post-fast, your body weight might creep back up a little, but this is common and is not your body regaining fat but rather replenishing the water weight lost during fasting . And that means more fat is able to be burned. Present Weight 174 lbs. Get enough sleep. Let's delve into these aspects. Each meal should contain produce, and aim to incorporate fruit or veggies into snacks as well. Eat an egg every 3 to 4 hours. It is recommended to start your day with a glass of warm water with some lemon or lime juice followed up with your first glass of juice. 5 days ago · 2. Breakfast: Smoothie with spinach, blueberries, unsweetened almond milk, 1 tablespoon of flaxseeds, 1/2 cup of Greek yogurt, 1/2 banana. Dr. 33, 3. When starting out, we recommend starting small and building up. Paleo Diet. 8 lbs. I’m not a fan of cancer. Jun 25, 2023 · When it comes to sardines and weight loss, Dr. Aug 11, 2022 · Intermittent fasting is nothing new but it works for weight loss! Water fasting for a few days once a month will help you burn fat and calories much faster t Nov 29, 2023 · According to a much older source, it does appear that fasting can help with weight loss. 9 kilograms) a week is the typical recommendation. No surprises here. 15 a month and includes 18 boxes Jan 25, 2024 · Ranked as the No. 5–3. Day 1 and day 2 were basically awful. Not sleeping enough can encourage you to make less-healthy food choices and engage in late-night snacking. It’s not all from fat. May 5, 2022 · Intermittent fasting means that you don't eat for a period of time each day or week. 8 lb at 4% body fat, indicating a 7 lb weight loss, primarily from carbohydrates, water, and small amounts of muscle. The subjects who participate in the 5:2 diet fast much less frequently than alternate-day fasting participants do, but the weight loss results are similar. For five days a week, eat what is considered a normal amount of daily calories, and fast for two non-consecutive days: On fasting days, skip two meals Jun 11, 2024 · The biggest difference between a 96-hour fast and a 120-hour fast is their duration. Aug 7, 2015 · Five days a month, one group stuck to a restricted-calorie diet provided by the researchers. Feb 28, 2021 · The backstory on intermittent fasting. The 16/8 intermittent fasting plan restricts food consumption and calorie-containing beverages to a set window of 8 hours per day. By refraining from eating for lengths of time, it will make it easier to stay at a caloric deficit. 30 hrs. app. Spoiler: It wasn’t eating all the eggs, fat, and cheese that was hard. 1 to 2 cups of Greek yogurt with a tablespoon of nut butter and up to 1 cup of berries. We committed to the popular 5-day fast. AnaBGD/iStock. It requires abstaining from food for the Nov 21, 2020 · You can estimate your weight loss results by taking the value from the second column in the table for a 7-day water fast and multiply it by your current weight. Time-restricted fasting is one of the most commonly used methods of IF, especially for beginners. Oct 20, 2023 · For sure! In the first 30 days, intermittent fasting can lead to results like improvements in your sugar and fat metabolism, hormone levels, and sleep, [13] plus benefits to your cardiovascular health. This is where you eat normally at certain times and then fast during other times. Mar 11, 2023 · There are several reasons. That may mean starting with a 14:10 pattern three days per week. Some popular approaches to intermittent fasting include: Alternate-day fasting. Fast for a minimum of 3 days, maximum of 5 days. — part of a daily routine. Sep 19, 2023 · Another of the most popular variations is the 16:8 diet. #8. com Creative. Furthermore, putting your body in starvation mode makes you lose more muscle than fat (2). So, if you typically eat 2,500 calories on an eating day, you would eat 625 calories on a fasting day. Dec 30, 2021 · Day 5. Dry fast began on Wed. Add mushrooms, bell peppers, chilis, zucchini, and garlic until soft, stirring occasionally for 10 minutes. Why – because your body panics and “holds” onto fat anticipating more starvation. Boz says all those omega-3s in sardines are key because they help stimulate ketone production. 64 kg/m 2 reduction in body mass index (BMI) were observed during a 5‐day water‐only fast (Figures 1A‐1C). Binge eating may occur during the adjustment phase of the program, but doesn’t typically persist. After three days of eating after the fast, the weight stayed off but the health benefits of fasting only Aug 6, 2023 · Rachel Sharp started seeing big results from alternate-day fasting within a month. ) but, traditionally, this means you need to fast with nothing but water for days on end. S. 9 kilo) per week, and many people seem to lose weight at about this rate. “For Download the Life Fasting Tracker app for FREE on Apple & Android: https://lifefastingtracker. When you fast, your body initially loses water weight. Only a few of the studies in the review tracked whether participants gained back the weight they had lost once the fast ended. People who begin a low-carb diet with less fat to lose generally lose weight more slowly than those who I'm currently in a 5 day water fast and contemplating going 7 days, however I'm wondering what the benefits besides weight loss are and if it's negligible. This video will show you how to fast for fat loss while m So I started slow and did a 24hr water fast. In a large pot over medium heat, cook onion and celery in 4 cups of broth until soft for five minutes. The problem with losing muscle mass is that your metabolism slows down. This can lead Sep 22, 2022 · Weeks 3 and 4. While countless diets promote super-fast weight loss, most experts agree that slow and steady wins this race. Let's begin with weight. 85 cm reduction in waist circumference, and 1. 5]" but given my experience in this I'd guess actual weight loss would include another half kilo at least, so my real guess is something like 1 Feb 16, 2024 · For example, someone may do a 24-hour fast once a week as an ongoing diet plan to help support weight loss rather than doing a daily calorie restriction diet. Nov 25, 2023 · An average of 10 pounds may be lost in the first week of a water-only fast if we talk about 5 day fast weight loss results. [14] Looking a little longer term, you can make significant inroads into losing weight and dropping body fat: Oct 11, 2021 · Studies for the 5:2 diet showed similar results to alternate day fasting, which surprised the study’s reviewers. Nov 22, 2023 · If you’re using the 5:2 diet to lose weight, calories still matter, and you need to keep portions in check on your non-fasting days to continue seeing results. Is it better to fast for 12 or 16 hours? May 5, 2023 · If a person is considering juicing for weight loss or trying a fast or cleanse, they should speak with a doctor or dietitian for advice. Add fiber to your meals. The 5:2 diet is based on a principle known as intermittent fasting. link/laura-tryI didn't eat any food for 5 days! Taking the Feb 11, 2024 · More weight had come off, taking me to a total loss of 1. You take in less food so your body burns more fat. Fruit-fasting benefits your body, mind, and spirit. 33 kilos. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. I realized that I wasn't constantly thinking about my next meal. Wake Up Snack: Lemon Water. Urine production speeds up a little bit compared to day 2. Eat a normal diet five days a week and fast two days Sep 3, 2020 · The percentage of weight loss range was from 1. Tuesday. Weight loss may increase by doing light exercise while dry fasting, but it is not advised on the third day and up. This is the kind of warrior diet results you can most likely achieve without starving yourself. 7kg (3. Enjoy up to 3 ounces of cheese per day. nlm. 100 days is a lot less than what other people have done in the past. 5 to 2 pounds (0. 3 best fast weight loss diet by U. I was awoken by a knock at the door for morning rounds at 7:30 a. Schedule: There are no restrictions on when you Jul 29, 2021 · As shown, a 4. However, studies make it clear that this is not the case for everyone. Exercise routine: Laying around in bed, mostly. I had a clean-feeling energy, could lift weights and exercise as well as do my day- job which is working at heights. Eat a minimum of 6 eggs per day. Then I peed in a cup and had my intake appointment with Dr. Jan 25, 2019 · I already do intermittent fasting for 24 hours at least once a week (only eat supper), and the other days I mostly do 16-18 hour fasts (no breakfast). It Short-term effects of semaglutide: Short-term effects of semaglutide can begin as early as the first 1 to 4 weeks. Mar 14, 2024 · The Impact of a 7-Day Fast on Your Body. 5% of their body weight (12 pounds) by month six, and both regained about 1. 7. Here I am, my body asks for nothing yet I crave certain things. Aug 7, 2023 · Sample 5 Day Liquid Diet Plan for Weight Loss. Feb 22, 2011 · My First 5 Day (120 hrs) Dry Fast. Snack: Green tea or herbal tea and low-sodium tomato soup or bone broth. Csilla Veress. 5:2 fasting. A rapid weight loss plan, with typical weight loss of more than 10kg sustained over 12 months, is shown to achieve a high rate of type 2 diabetes remission. m. 8. The diet entails a participant to eat normally for five days while reducing their Apr 27, 2022 · 0. 00:00. Best Diets Overall Rank ». Each fast can make your body stronger and healthier. Oct 14, 2022 · That said, fasting protocols similar to the 5:2 diet have shown a lot of promise in weight loss studies: A recent review found that modified alternate-day fasting led to a weight loss of 3–8% Mar 22, 2024 · 10. Just keep in mind you’ll also be losing muscle, water & glycogen stores while fasting too. 2 pm. Nov 8, 2022 · Three databases were searched from 2011 to June 2021 for randomized controlled trials (RCTs) that assessed weight loss and IF, including alternate day fasting (ADF), the 5:2 diet, and time‐restricted eating (TRE). 2 more days as far as autophagy, insulin, cell rejuvenation, immune system, intestinal etc etc. Salad topped with 4 to 6 ounces (115 to 170 grams) of grilled fish, chicken, or steak. Eat one tablespoon of healthy fat (butter, mayonnaise, coconut oil, etc. Next, load up on fruits and veggies. These can include a reduction in appetite and an increased feeling of fullness after meals. Drink juice a minimum of five times Feb 11, 2022 · Day 1: Water Fast. There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and ‘fasting’ on the remaining two days. 162. According to Harvard Health Publishing and other health organizations, it's necessary to ‌ burn about 3,500 calories to lose one pound of fat ‌. Following both methods, you need to avoid calories during fasting to achieve benefits like weight loss, improved insulin sensitivity, autophagy, mental clarity, and detoxification. May 3, 2024 · Here are the main health benefits of intermittent fasting: Weight loss: Five days periodic fasting elevates levels of longevity related Christensenella and sirtuin expression in humans. Over the first 2. In total, I ate 16 cans of sardines, which amounted to Oct 30, 2023 · When choosing the right foods that make up your weight loss meal plan, there are a few factors to keep in mind. 50 a month and includes 17 boxes of essential fuelings. https Oct 23, 2019 · Eat an egg every 3–4 hours. I find most women lose about 3 lbs a month with this type of intermittent fasting. During the initial weeks of semaglutide use, you may witness early signs of weight loss. Eating fiber-rich foods and incorporating vegetables into your meals can also help you lose weight long-term. 7 kg Oct 14, 2022 · The alternate-day fasting diet is a more effective approach than a calorie restriction diet on weight loss and hs-CRP levels. Couple of 45 minute walks, that's about it. The only people I’ve lost in memory – my grandfather and other close family – it was cancer that took them. Going hungry for 5 days a month may improve your health. If you are curious about my 10-day modified fast menu plan, read My 10-Day Challenge Diet Plan to Lose Weight Without Going Hungry. A random effect network analysis was used to compare the effectiveness between the three regimens. I doubt fasting is a sustainable weight loss technique, but it is definitely not a gimmick. After three days of fasting, the researchers noticed that the body changed its energy sources from glucose to fat, resulting in an average weight loss between participants of 5. Feb 21st. I will post results here. I had no food for 5 days. Feb 16th at 2 pm and will go till Mon. Feb 24, 2023 · And it often beats fast weight loss for the long term. Weight, food and exercise logging tool to manage Nov 12, 2013 · Results from these initial trials indicate that ADF is effective for weight loss (5-6% reductions in body weight) and visceral fat mass loss (5–7 cm reductions in waist circumference) in 8–12 weeks of treatment [2-4]. 5-7 pounds for larger men over 200 pounds. Your weight loss rate will depend on many factors, including how much weight you have to lose. The medication's manufacturer, Novo Nordisk, had previously indicated it was experiencing Wegovy supply issues in 2021. My ketone levels after 72 hours of water fasting. May 31, 2017 · Both diet groups lost about 5. However I may add in this longer 5-day bone broth fast either quarterly or at least yearly to get the results of the more extended fast. Mostly water, I did have some powerade zero and diet soda and vitamins. Urination is regular. Jun 12, 2019 · Most people report losing anywhere from 10-20 pounds while on a 7-day water fast. That prompted people to seek out Ozempic (a lower If you burn a mere 2000kcals a day by the end of 10 days of water fasting you would buen roughly 20000kcals because some metabolic slowdown should happen afaik, a pound of fat is roughly 3500 kcals so you would potentially lose about a little more than 6lbs in 10 days which is awesome. 5% to nearly 7% body weight loss over the course of five days. It also detoxifies your body and gives you a new outlook on life. Fasting ketosis begins at 4 and ketoacidosis (life-threatening) starts around 9-10. Replace them with zero-calorie drinks like lemon water, unsweetened tea 00:00. (2022). The impacts are far-reaching and diverse, from weight loss to changes in muscle mass and energy levels. “No other food compares,” she says. 2 to 0. A weight loss of 0. Michael Mosley's TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison's book The 5:2 Diet based on her own experience, and How to lose weight on the 5:2 fasting diet. Fasting routine/protocol: Water fast. After refeeding for 1 month (day 38), body weight, waist circumference, and BMI were still lower than the baseline level (Figures 1A‐1C). One of the most thorough histories and exams I’ve been given by a medical professional, maybe ever. Jan 1, 2024 · Best Fast Weight-Loss DietsRank. Uses a quiz to create a custom plan and estimated timeline. 7lbs) for those three days on my version of the egg diet. And at 72 hours my ketones were skyrocketing into Oct 17, 2022 · Here are some examples of healthy fasting-day meals that are less than 500 calories: 3 to 6 hard-boiled eggs and up to 3 cups of vegetable soup. Lower Risk of Type 2 Diabetes: The 5:2 diet – or intermittent fasting – is better described as an eating pattern rather than a ‘diet’, and there is actually a solid amount of scientific evidence supporting its benefits – including weight loss, mental clarity and improved metabolism . On Monday, until 9:00 PM, you won’t consume any more than 625 calories. IF is an 18+ community because the practice is not medically I am on day 5 of my first 5-day (started out as a 3-day) water fast. The Very Fast 800 is inspired by these studies and their results. I am on day six and I plan on doing 100 days consecutively…. Apr 30, 2024 · Noom Sustainable Weight Loss Program. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. A 5 day fast is an even more extreme protocol of water fasting, requiring the complete abstinence of all food and caloric beverages for a full five days. I was surprised by how good I felt 3,4, 5 days into it. https://pubmed. NOT putting an end to the Jun 17, 2022 · What is “fast” weight loss? Health authorities typically recommend losing about 1 to 2 pounds (0. 1. Dec 7, 2021 · Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Optimal Weight 4-and-2-and-1 Plan: This plan costs $395. "Fiber is more slowly digested and helps keep you feeling Oct 10, 2016 · According to this diagram, the “benefits” of running on fat show up around 1. Losing weight at a healthy, steady pace – about 1 to 2 pounds per week is best Here’s an overview of typical weight loss results from 72 hour fasting: 2-3 pounds for petite women and men under 150 pounds. Fasting is all the rage. People engage in IF to reap the many benefits to health, fitness, and mental clarity. Last medically reviewed on May 5, 2023 Nutrition / Diet Nov 8, 2023 · Alternate day fasting (ADF): Fast every other day and eat a typical diet on non-fasting days. 5 lb at 4% body fat to 178. Intermittent Fasting (IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. That study’s results showed that reducing the number of large meals or eating more small meals may be associated with minimizing weight gain or even with weight loss over time. Stop eating at least 3 hours before bedtime. Extreme calorie restriction, such as that seen during a water fast, is known to promote rapid and significant weight loss, so this is to be anticipated. 94, that's in pounds so 1. Aug 2, 2023 · After I finished the fast, I weighed 165. 59 kg reduction in body weight, 9. -Goal weight: 181 lbs. I lost four pounds in three days, as well as one percent body fat, according to my scales. Major studies have shown that following an 800 calorie a day diet is much more effective than going “slow and steady”. 5 hours lost 55% less body fat and 60% more lean body mass than those who slept 8. Fasting for seven days can have significant effects on your body. In reality the best I can say is "something on the interval [1. A few weeks later a 2 day and then about 3 weeks later a 5 day. Weight and Body Fat. In addition to these We would like to show you a description here but the site won’t allow us. Rachel Sharp had battled with her weight all her life and feared no diet or exercise regimen would ever work for her. All those biological improvements. Hunger is such a psychological phenomenon. ) per egg. You’re likely familiar with the many scientifically proven benefits of fasting (anti-aging, cellular rejuvenation, cancer reduction, weight loss, etc. 5 to 0. There is, however, a method to it. For those with a significant amount of weight to lose, fasting once a month can be a suitable option. May 7, 2020 · Those who slept 5. Like I said, that's a floor on actual weight lost. My waist circumference decreased by 3cm and my sides by 5cm, but there was The Fast-5 way of eating works because it restores appetite to an appropriate level for the amount of stored energy (fat) you have and the amount of energy you expend in a day. It included foods like vegetable-based soups, energy bars, energy drinks, snacks, chamomile tea, and Oct 17, 2023 · How Often Should You Do a 5-Day Fast? The frequency of 5-day fasting can vary depending on the individual. 21 in Best Diets Overall), the HMR diet is a low-calorie diet that relies on food replacements via portion . Popular diet plans include 12-hour or Apr 1, 2019 · Pin the image I created so you can easily find it if you need to. 3. Generally, if you have a lean body, you can do a 5-day water fast every 2–3 months. Stop eating 3 hours before bedtime. Feb 22, 2022 · The three main forms of intermittent fasting (alternate day fasting, the 5:2 diet and time-restricted eating) produce mild to moderate weight loss (3–8% loss from baseline) over short durations Jul 1, 2019 · How much weight you'll lose on a juice fast depends on your activity level and calorie intake. My daily rations for that day consisted of pineapple, raisins, a banana, an orange, and a grapefruit. News & World Report (but No. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Yet for many people, that may not sound quick. The modified version involves eating just 25–30% of the body’s energy needs on fasting days. Time-Restricted (16:8 or 14:10) Intermittent Fasting. On a ‘fast’ day, you would typically Jul 6, 2022 · Any weight lost during a 5-day juice cleanse is water weight. On the final fast day, cellular renewal continues beyond day five with lasting results, including weight loss and improved mental clarity, focus, and energy. ncbi. Apr 25, 2016 · Despite varying interpretations found online, the egg fast typically involves a short-term, focused diet primarily used to accelerate weight loss, often yielding results within just 5 days. Smelling my coworker's food doesn't help. Your estimated 7-day water fasting results: 150 lbs * 4. It wasn't until she turned 26 and was tipping the scales at 236 pounds that she finally Jun 29, 2023 · People who fasted for five days lost about 4% to 6% of their weight; those who fasted for seven to 10 days lost about 2% to 10%, and those who fasted for 15 to 20 days lost 7% to 10%. Examples include a very low-calorie diet with medical supervision or a brief quick-start phase of a healthy-eating plan. See Do's and Don'ts. 3-5 pounds for average-size men and women 150-180 pounds. 5. Our CEO dropped almost 9 pounds over the course of his five-day modified fast (eating a bowl of mixed greens with olive oil and a handful of almonds, a 250 calorie “meal” once a day). Initial Water Loss During Fasting. Apr 6, 2018 · The 5 day juice cleanse is a great way to address issues relating digestion, constipation, failing health, weight loss, lethargy and more. These averages assume you’re consuming only water, black coffee, and zero-calorie beverages during the 72 hour period. Medium-term effects of semaglutide: Medium-term Feb 15, 2017 · Clinical trial finds that diet with short period of reduced eating tunes up metabolism. This number varies from one individual to another, though. . Jan 25, 2019 · Weight-Loss Soup Recipe: Dr. And that's the bare minimum if you are a not very obese male. Faster weight loss can be safe if it's done right. -Weight after fast ended: 224 lbs. nih. But then at around 36 hours, something magical happened – my ketones start to rapidly shoot up while glucose levels drop (then stabilize). The two days do not have to be consecutive days. #7. Learn how to fast without losing muscle. A walk-through of the 5-day water fast with the tracked results (ketones, glucose, weight) and the practical do’s and don’ts to make the most of the experience. Here they are: -Height: 6 ft. 5 / 100 = -6. However, before 9:00 PM, you can consume up to 25 percent of the calories that you would consume on a normal eating day. Monitor your progress. Tips to get through a 5-day fast Feb 26, 2023 · The 16/8 method. oc me di hq xg hr ms xk tc it