Initial advice

Hi guys, I'm new to this, get the basics but would be humbled if you guys could answer a question or two. So I've done two days of fasting with water and a cup of tea(essential) only until 5pm then have a 3 hour eating window where I eat a fair bit, relatively balanced of course, then stop. Is that the best way to achieve weight loss? I'm a big dude but have a relatively active job and go for a good few miles walk once or twice a week. I find once I break the fast and start eating its like I can't get enough so I stuff my face with a good meal, small treat, like a small choc bar or something, then snack on fruit and salad loads until 8pm, is that good or is it best to spread the same amount of food out for longer hours? I find it easy getting to five to be fair but once my window shuts I have to be strong not to eat. Hope thats somewhat clear and legible, you're all doing good work and inspiring change in lazy chubby swines like me. Good on you all.

Answer

The best IF schedule is the one you can stick with and feel good about! Seriously — there is no one schedule that is “best” for weight loss. They can all work well. It’s about what works for your individual life and your individual body.

I worry a little bit about you feeling like you can’t stop eating once you start — binge eating is not a good habit to get into. But I’m not sure that would be fixed by a longer window — only you can know that.

Answer

That’s very similar to what I’m doing. I am doing OMAD most days now, and 16/8 a few days a week.

But to your question, that’s it. I break my fast about 5 or 6 pm with a small snack - a couple of crackers and cheese. Then a meal with some lean protein like chicken or fish, veggies and small piece of bread. Maybe roasted potatoes once a week.

Before I restart the fast at 8:00 I’ll have some fruit, like a few small clementines, an apple, or watermelon in season. Then back at it.

On Friday, we have a steak with baked potato with sour cream and bacon. Something to look forward to for sure!

Answer

The point is that IF would change your attitude to the food. You will realize, that 60-80% that you were feeling as a “hunger” is just psychological staff (dopamine gratification, bad habits, peer pressure, cultural issues and so on). And only the rest is true physiological need. As you would realize that, you would make better food choices more and more often. You have just had a good fast, done something good for your body. Don’t ruin it with sugary stuff, reward yourself with a good healthy meal.

Answer

You say you’re a big guy. How big? Height weight age? You say you are new.. How long have you been doing this schedule? Need this to be able to give you best advice.. When you say you break your fast “stuffing yourself with a good meal”, what do you consider an average good meal is for you?

Other than those things, this sounds good. I would say to measure your protein intake, that’s where a lot of people fall short with OMAD or schedule with really short eating windows. You don’t want your body harvesting muscle.