I am starting today and will quit eating at 6 pm. I plan on the 16:8. Will I notice a faster weight loss if I do this rather than fasting 14 hours? Also, do I need to watch my calorie intake? I am doing keto along with this. I was just watching calories and doing 1200 a day but feel like I wasn’t losing fast enough and I think keto is better for my arthritis in ankle. Do I need to be strict on the calorie intake?
do you know for sure you are actually eating 1,200 calories, and is that number your below your real TDEE? most people are way off on their calories because they dont actually measure.
yes, you need to be strict on calorie intake. diet type, eating window, and fasted hours dont influence overall fat lost, only the total number of calories you ate that day do. lets say your hypothetical daily weight maintenance calories are 1,800, totaling 12,600 weekly calories. and lets say you are including 23 hour fasts, which is one meal per day in a mixed format example.
– sunday - 1,800 eaten, OMAD, 23 hr fast.
– monday - 1,800, OMAD, 23 hr fast.
– tuesday - 1,800, 3MAD, 12 hr fast.
– wednesday - 1,800, 2MAD, 18 hr fast.
– thrusday - 1,800, OMAD, 23 hr fast.
– friday - 1,800, 4MAD, 8 hr fast.
– saturday - 1,800 OMAD, 23 hr fast.
weekly total: 12,600, maintenance calories.
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there are 3,500 calories in 1 lb of fat. to lose fat, a day should look like this:
– sunday - 600 eaten, OMAD, 23 hr fast. -1,200 calories of body fat lost.
– monday - 600, OMAD, 23 hr fast. -1,200 calories of body fat lost.
– tuesday - 1,800, 3MAD, 12 hr fast. body fat maintained.
– wednesday - 1,200, 2MAD, 18 hr fast. -600 calories of body fat lost.
– thrusday - 600, OMAD, 23 hr fast. -1,200 calories of body fat lost.
– friday - 2,400, 4MAD, 8 hr fast. +600 calories of body fat gained.
– saturday - 600, OMAD, 23 hr fast. -1,200 calories of body fat lost.
you’ve eaten 10,200 of 12,600 weekly calories. total fat lost was 2,400 calories, -0.6 lbs.
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i hope this made sense.