I’ve tried 16:8 fasting but I have really hard time with the last two hours of my fast. I think I could possibly be able to stick it out for one hour, which would make it a 15:9 fast but am not sure if this would be a waste of time?
IF is a tool to maintain a calorie deficit. Whether 16:8, 12:12, 18:6, 20:4, 23:1 or 15:9, if you eat at calorie deficit, you’re gonna lose weight. Which ever time table allows you to do this best is the one that will work best for you. If you eat at a surplus, regardless of your eating window, you’ll gain weight. Pick the window that fits your life and life style and run with it.
If you maintain a caloric deficit you can absolutely lose weight.
If you overeat then no.
It’s always about calories.
IF is simply a method of managing them.
15:9 is a fine interval and will provide the metabolic advantages you are looking for.
And who knows, once you get used to it you may not even notice that extra hour.
Have you tried changing what you eat, your window, exercise? I have found IF and fasting to be more difficult in the winter. It may be hormonal, lack of novelty (on my 8th month now), difficulty exercising outdoors, etc.
It has been a pain to even include a 40 hour fast so I eased off to maintenance and will try fasting again next week.
I find exercising (bundling up because the cold plus fasting is not fun) and taking in fizzy electrolytes helps with the hunger pangs. Napping or becoming immersed in work or a hobby may also help.
Have you tried moving your window? I found that I like to have breakfast and have the last leg of my fast be while I’m asleep so I do 9am-5pm. I couldn’t maintain waiting until noon to eat and drinking water for breakfast. I really don’t miss dinner, and if I go out with friends after my window, I’ll just move my start time back the next day.
What time do you wake up? when do you have first meal and second meal? What do you eat?
One reason you might be struggling is due to eating too many carbohydrates or sugarie foods. Carbs will spike hunger faster than fatty foods. So for instance, if you got rid off bread and replaced it with a spoon of butter your body will feel full longer.
I highly recommend you looking into keto if you are struggling with hunger and fasting. I promise you that one week of Keto will allow you to transition from 15:9 to even omad!