I’m a beginner and I want to do 16:8 fasting to loose weight. How much do you have to eat in the 8 hours window ?
Eat normally, see what happens and how you feel.
I do best eating whatever I want but getting lower carb towards the end of my eating time. If I do an actual keto dinner then I don’t even get hungry the next day till mid afternoon. By changing one thing and seeing how my body responded I was able to feel better and lose weight without it being hard or uncomfortable.
If you want to lose weight then you need to eat less calories than you spend. That doesn’t mean you have to count calories, just be mindful of how it works, so if you are very active you can eat more, and vice versa.
Focus on calorie amount for your weight goals (ie: 2k is maintenance, you want -500 for your goals so 1.5k is your limit) and otherwise small portions with lots of nutritional variety. If you get a good nutritional spread, it’ll work out well
​
Use proteins and fibers to keep you full
I don’t focus on calories. I eat mostly a fresh Mediterranean diet in my window. I’ve cut way back of processed carbs, sugars and sodas and increased my proteins & healthy fats. That really seems to help.