I’m trying IF. Would like to lost 15 pounds by dec 31st. I’m using the Fastic app which recommends 14 hour fasts. The issue is that I will pig out the 10 hours I get. I think that defeats the purpose. I can increase the fast window but will consume a lot dude the small time too. but What should my meals be like. Is it eat w.e I want or should it be high protein low carb scenario? What’s food should I not have at all. Thanks
15 pounds in 7 weeks? How much do you have to lose?
14 hour fasting is such a generous window. Seems to short to lose weight.
Yes, you have to change your eating. Keto? Paleo? Whole 30? Carnivore? Vegetarian? What speaks to you?
Rule 1: Don’t pig out. Eat a normal first meal. Then eat a second meal. Normal sized. Time running out on your window? Eat something.
Rule 2: Easy on the sugar.
Rule 3: Drink water. In the evenings, mornings, whenever, but especially during fasting periods, drink water.
I think you’ll find your urge to binge goes away pretty quickly. My urge to snack went away completely. And I would be staring at menus thinking oo I could eat all of this and, to my surprise, didn’t really want to. And don’t worry about 15 pounds by end of year, let the weight drop naturally. I lost 12 in my first month, but I also hit the gym.
What’s your current weight? If you’re 300 lbs then 15 lbs is totally doable in 2 weeks.
Shrink your eating window down to 2 hours. It’ll be impossible to overeat since you’ll get full in less time. Also there are always strategies around that. You can drink a can of diet soda mid-meal to get instantly full.
I noticed the fake fullness from diet soda carries over to next meal as well. I’m not on diet soda now but I used it as a crutch back when I was at 58-60kg. Didn’t even know about IF back then.
I am like that so I only do omad. (47:1 most of the time.)
The research I found so far suggests that vegetable oils prevent liver function, which in turn makes sugar problematic. So I avoided the former for many years, and somewhat limit the latter.
IF by itself is not a dietary recommendation. It is a eating time table. Different people use different plans with IF. Some just eat their regular foods, some do LCHF etc. You’ll need some trial and experimentation to figure out what’s best for you. (For me just CICO does not work. My Physiology leans more towards LCHF. So even with the same calories I have to cut the carbs and up the fats to start lipolysis).