I’ve been doing 21 hour intermittent fasting for quite a while now. But I’ve found that after I eat, I bloat. Not necessarily because what I ate disagrees with me, but rather because the volumetric quantity of what I eat. If I eat 5 handfuls in 1 meal, it makes sense that I would get an enlarged stomach (Because I can’t digest food that quickly).
But for all of you who are doing OMAD or stricter if, how do you cope. If I have 2200 calories in 3 hours, than I feel heavy afterwards. But yet again, my goal isn’t to be in a calorie deficit (so I shouldn’t eat less). And I do find eating enjoyable, so I usually don’t want to blow all my calories on something like cheese.
Thanks
Honestly, if it’s difficult to meet your calorie target in your feasting window, you should probably increase it a bit and do 2mad, you could get 2 very satisfying 1100 cal meals without feeling as bloated and without losing much of IF benefits.
Cardio targets visceral fat which is what causes stomach to protrude. This is not to be confused with subcutaneous fat (the fat just under you skin). 30-60 minutes 3 times a week of moderate to high intensity cardio should be enough to notice a difference. Good luck!