I have done intermittent fasting for years and it has been great for me to maintain my weight. Recently though, I find myself eating more after my fast to the point where I’m too full. It has caused me to gain weight. I don’t have a problem fasting but I just eat too much after breaking my fast. Anyone else have this issue? I’m going to start drinking a glass or two of water before I start eating. Any other recommendations?
When I started fasting 2 years ago, I started off with the same problem. Binging during my window and didn’t lose a single pound. The thing that helped me with it (and just controlling my portions in general) was to start a food journal. Other than keeping track of my intake, I also committed to writing entries about my mental state and how I was feeling. It surprisingly made me aware of a lot of my habits and the cause for them. Reading back on my entries helped me realized the self-destructive mindset I had which was a huge wake up call. I also learned about my binging tendencies in general and that I’ve been doing it long before I started fasting (just more noticeable while fasting cause there less time to eat all that food). I’ve kept the journal habit whether I was on a diet or not. It keeps me conscious and in tune with everything surrounding my food. I’ve been fasting again these past few weeks and I’m able to stay within my calorie limit with no issues and I feel really positive mentally. Try it for a little while, track your food, mood and you may be able to even pinpoint some triggers that cause you to lose control of your portions.
This of course was what worked with me as there was a deeper rooted problem to be dealt with.
You may just find it to be a good balance thing, not necessarily a mental thing. For example, not getting enough calories or the right ratio of macros which causes you to crave more then what you intended.