I’m new to this and although I have done research it seems very mixed signals! I’ve been doing it for 3 weeks and have gained weight so I’m not sure if my body needs to go through an adjustment period or it really is adding to my body storing fat for fuel! Thanks !
To burn fat you need to be in a calorie deficit no matter what. So if you maintain your weight at 2000 calories a day, eating 2500 calories during your feeding window isn’t going to help even if you fast for the rest of the day.
IF makes it easier for some people to stay in a calorie deficit by limiting their eating window every day, which eliminates all-day grazing/snacking. But if you’re not losing weight then you’ll need to start tracking calories and reduce your intake to below your TDEE.
The difference is insulin.
Insulin is the fat storing hormone. It activates whenever you eat.
IF is a break from eating, and therefore a break from this insulin.
But like anything, it takes time to adjust, especially if you’ve been living with multiple meals over a day and almost constantly raised insulin for pretty much your whole life.