Hi all!
Hope your fasting is going well. I have a question I’ve been wondering about, it’ll likely look like I’m over thinking this, but I just want to make sure I’m doing this correctly
When I did 18:6, I mainly focused on smaller portions for lunch (2 pm) and dinner (6 pm). Between those two meals, it was easy to reach the right amount of calories. I decided to switch to 20:4 because I want to see more results and 18:6 actually felt rather easy. (note: my first 20:4 was yesterday, it was actually very easy and I barely felt hungry)
So my question is, when doing 20:4, I’m only having 1 full meal. Should I be eating enough for a healthy calorie amount? (for example, whatever calorie amount I need daily for a deficit). Stick to a normal healthy portion? Or somewhere in between?
Also, not too related but still wondering about this. How do you guys handle eating out or unhealthy meals for a 20:4? For example, if I have jersey Mike’s or Popeyes for dinner, is that acceptable for that day? Do I need to do anything to compensate for the nutrients and/or will that kind of food set me off and make me feel starving? Or, do you not do anything different and handle it normally?
>So my question is, when doing 20:4, I’m only having 1 full meal. Should I be eating enough for a healthy calorie amount? (for example, whatever calorie amount I need daily for a deficit). Stick to a normal healthy portion? Or somewhere in between?
Somewhere between maintenance and the daily recommended minimums, 1,200 and 1,500 calories. So you want to be eating whatever amount helps you reach your goals but is still sustainable long-term.
>Also, not too related but still wondering about this. How do you guys handle eating out or unhealthy meals for a 20:4? For example, if I have jersey Mike’s or Popeyes for dinner, is that acceptable for that day? Do I need to do anything to compensate for the nutrients and/or will that kind of food set me off and make me feel starving? Or, do you not do anything different and handle it normally?
Eating out on occasion is fine, but yes you do want to be aware that not only are you trying to get all your calories for the day but all your nutrition as well. Not getting say your vitamin C for the day isn’t going to kill you, but do it consistently for long enough and you start having problems.
You can certainly have things you enjoy from time to time, but you do want to focus on eating well the rest of the time. Personally, I try to keep these sort of meals down to once or twice a week.
What you eat will also certainly affect how hungry you are as well, if I ever break my fast with too much simple carbs especially sugar I’m ravenous the rest of the day. Protein, fiber, and good fats are the more satiating foods.