I’m doing almost every day a 16-8 fast or thereabouts. Do I need to be breaking the fast an hour in advance like I usually do with 20+ hour fasts? where I drink some kefir to break the fast and then eat an hour later. Would the same practice benefit as much a 16-8 hour window?
The reason I’m asking is that it isn’t always practical from a work standpoint. I might be stuck on long calls and then my lunch eating window shrinks considerably. I don’t eat breakfast btw so my first meal would be around 12-12.30
Any thoughts welcome thank you!
I would say that’s really not long enough to make a difference. Essentially just skipping breakfast isn’t going to cause any issues with eating a larger meal at lunchtime. Once you do several day long fasts I’d be a little more concerned with it, but ultimately will vary by person.
The first week I did 16-8 I had some stomach issues related to it but now I can break my fast with anything and it seems to be fine. Also last year when I first attempted 16-8 I found it to be a real struggle to get to the 16 hours but now I am fine and regularly do 18-19 hours instead
If you’re already doing longer fasts you should be fine. It’s only extremely specific things that upset my stomach these days after 16 hours. As long as you’re breaking your fast with a good meal I wouldn’t worry about it. But obviously every body is different.
No, it shouldn’t be necessary with a 16:8.
However, I personally don’t find it necessary even with a 22:2 or 23:1 (my usual schedule). I did start out breaking my fast gradually for the first two weeks of OMAD, while my digestive tract was adjusting. But now I am completely fine with ending my fast by eating a regular meal.
Don’t break the fast.
You can work around it. Don’t kid yourself that you can’t.
Extend the fast, but don’t shorten it.
The water-fast period is the KEY to the success of any Interval Eating program.