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Benefits of IF with CICO?

Hey all. I’m new from /r/loseit and I’ve been interested in the possibilities with IF, specifically starting with a 15:9 and working up to a 16:8 fast. I don’t have a ton of weight to lose, but I’m primarily interested in IF to help lose the last 5-10 pounds and hopefully address hunger cues that have led me to overeating and slow but gradual weight gain in the past.

I’ve been wondering, though, are there still benefits to a 16:8 fast for weight loss / other things mentioned above if I end up eating what I would’ve eaten anyway for breakfast? I typically stop eating around 7, wake up at 6, and try to push my breakfast as far back as possible anyway (typically 9). If I pushed this to 11 or noon, but still had a yogurt and a protein bar, maybe an apple (my typical breakfast around 300 cal) and then my normal lunch (chicken and veggies, around 600 cal) a bit later in the afternoon, are there still benefits to this?

I’ve had good results with CICO but I’m definitely have been in the “I’ll let myself eat anything, whenever, in my calorie budget” camp for a while. I’ve tended towards veggies and fruits as well as other lean meats and such for most of my diet naturally as these have given me the best satiation and overall feeling. But yeah- very new to anything like IF or other specific diets and just want to understand it a bit better.

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Answer

The big additional benefit of adding IF to CICO for weight loss is insulin control. The body won’t break down fat while insulin is high. So IF creates more time for digestion and insulin to die down. Basically helping to direct the deficit towards burning fat more often instead of metabolic adaptation.

The structural aspect also appeals to many folks trying to lose weight. It’s easier or more manageable to eat fewer normal or larger meals than a bunch of smaller ones. Letting them have a little more flexibility of food choices while still maintaining a deficit.

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