I’m kinda new to IF so I thought I’d start with 18:6. I’ve also tried omad and 16:8. Been a couple months now. No matter what I do, I can’t help overeating and gorging during the feeding window. Snacking all the way from lunch to dinner and then eating 3 portions at dinner.
Has anyone overcome this?
You have to plan your meals and move tf away from the kitchen area when eating. Isolate yourself during your feeding window and close your window immediately after eating your planned meal. Like 35-60 min feeding max and AWAY from the kitchen. Take 10 mins to drink tea/coffee/fizzy water after to let the food really soak in and hit you– you won’t feel like you “ate enough” but you need to stick to a strict time limit and isolate yourself from temptations until you feel strong enough to be in the same area again.
What helped me combat this is a bunch of water then a crap ton of veggies. Broccoli and cauliflower are way more filling then most people think. You can eat as much as you like while being healthy.
I try to follow the mediterranean diet as much as possible. Half a plate of veggies, quarter carb, and quarter protein. I notice my stomach will fill quickly but not to an uncomfortable level like it does with sugar and salty food.
Yup. Reducing carb was the big thing to get me through that.
Another likely culprit is exercise. If you are doing a gym routine designed for rapid gains (as in squats, deadlifts, cleans) there is no force on this earth that will be able to get between you and eating like crazy.
Lots of great suggestions. Another approach is to give yourself a wider window to eat, 14:10, and essentially restart with three meals a day, no snacking or dessert, and keep the meals to your TDEE. When that doesn’t feel like torture, cut an hour or two off of your schedule. Calorie counting can be a pain, but once you count for a couple of weeks if you stick to the same meals you can make it more automatic.
If you want to stick with the hours you’re currently fasting I would plan ahead what you’re eating and have it available. Volume eating is also an excellent tool, and there’s a sub Reddit devoted to it. The idea is choosing foods that provide a great deal of satiety with lower calories. If you’re feeling full you’ll eat less and won’t feel deprived, which reduces the likelihood that you’ll graze or take three helpings at dinner.
I hope you find a rhythm that works better for you!