I’ve been doing 20:4 the last week. I feel I’m doing something wrong yesterday causer I gained weight when every day before I was losing weight.
During my eating window I have a fruit smoothie ( banana, strawberry, protein powder, oat milk). A mean Green machine ( kale, celery, cucumber, ginger, apple), beet juice. Yesterday I added 3oz of lentil soup and rice crackers. Should I only stick with liquid?
I walk for 30 mine and 30 mins of rowing 5x a week. Any feedback will be appreciated.
People who are cutting down know that some days you will gain weight due to a number of factors. For example taking in more salts, drinking more water, gaining muscle, weighing yourself right after a meal or end of day, not properly weighing yourself at the same time of day (mornings after using the restroom is best for consistency), body was previously dehydrated so it retained more water this day, not accurately counting calories, etc.
It’s most likely water weight that you gained. I wouldn’t worry about it. It happens to everyone.
Two things:
I wouldn’t weigh yourself every day, or if you do don’t worry about short term results. You want to look at trends not individual days. Always weigh yourself at the same time each day.
people with short feeding windows tend to over eat. Your options are: be very strict with caloric intake if you want to keep with 4 hours, or move to one meal a day, or expand your feeding window to 6 or 8 hours (sounds counter intuitive but studies show that even with 8 hour feeding window and no calorie counting people tend to loose weight).
I would look into the sugar content of some of your smoothie ingredients! The sugars in bananas, beets & apples is quite high! together with the processed rice crackers you will be spiking your insulin. Please look into adding some less sugary ingredients, perhaps add some avocadoes.
Don’t weigh yourself every day, unless you’re prepared to see weight gains some of the time.
I did an experiment a while ago to see what happens when you weigh every day (I was also lifting). You know what I found out? Your weight goes in cycles. In fact, I would gain weight around the same days and be lightest around the same days.
So if you want to see a more linear weight loss path, weigh at the same time once a week, wearing the same things, under the same eating conditions.