Hi, I know it’s not much but been doing 16:8 for a while. I have noticed that when I tend to eat a savory meal as the first one (like having a lunch after breaking fast at noon) I’ll eat a huge amount (1.5-1.75 servings) because I’m so ravenous and then invariably be hungry for the rest of the day. And then I invariably get bloating, burping and 1/10 tummy pain. On the other hand, the days that I eat a small bowl of oatmeal in the morning with fruits and nut butter and greek yogurt, I am completely fine with no issues. So are there better or worse things to be breaking your fast with, or is quantity the key? I had a medium sized bowl of rice, lentils, and boiled eggs so was v surprised when I felt sick the whole day after that :( Been to a doctor and tested for H pylori and Celiac – no issues
I find the best approach to portion control for me is limiting my availability. I meal prep my meals in these pyrex containers and just eat one of them twice a day in my eating window.