I’m somewhat new to intermittent fasting, but started trying it out late this last summer after a new medication caused me to gain somewhere around 10-15 lbs. I will admit my fasting since I started has not been 100% consistent. I was travelling a lot over the summer and nights where I go out with friends I don’t bother with it. I would say on average I am doing 16:8 6 days a week. I have slowly been losing weight - however I’m not sure if it is also due to the fact that I’ve upped my exercise. I recently read that if you’re still consuming the same amount of calories in your eating window you will not lose weight. At the same time you’re not supposed to skip meals. My window is generally 10/10:30 am - 6/6:30 pm. Within that window I’m still eating 3 meals. Am I supposed to be skipping breakfast entirely? As a side note, I’m vegetarian. I eat black beans everyday for protein, vegan protein shakes, and occasionally Greek yogurt smoothies. I have also been considering eating salmon.
meal skipping is the method that can promote fat loss by cutting calories in one chunk, not timing. think of it like this: you have 1,800 calories (example), which maintains your weight.
breakfast: 600 calories
lunch: 600 calories
dinner: 600 calories
if you skip one of these, you will lose fat, as you will then be eating 1,200 calories. you dont have to actually count the calories for success with intermittent fasting, as this is what makes IF popular. it doesnt matter which one you skip, and it doesnt matter what you eat within that window, just as long as you dont add more food to either of those meals. all that is required for fat loss is being in a calorie deficit.