Hello all, I am 38M and had started IF aiming for weight loss (currently at 88kgs). Target is to reduce \~ 8-10kgs more. I have slowly settled into a 16:8 IF for the last 2 months. I need some advice to fine-tune my schedule. I work at the site (07:00 - 18:00) so I have specific time windows to get fresh food: (06:00 - 06:30, 12:00 - 13:00 & 19:00 - 21:00). I get better options to eat in the evening as compared to the afternoon time. I hit the bed at 22:00 & prefer to not eat anything at least 2 hrs prior to sleeping, which cuts the evening window to 19:00 - 20:00. I generally work out (gym, run, yoga, etc) in the evenings (19:00 - 21:30).
Currently, I have a bowl of salad in the afternoon and eat a hearty meal (salad, soup, cereal) in the evening. However, owing to my schedule, I have to eat just before heading for a workout, which isn’t ideal. Would anyone suggest a better eating schedule?
You are pretty limited as far as times. Have you considered doing OMAD (one meal a day) just eat most of your calories at lunch then just have a light snack or salad for dinner. Probably could skip breakfast unless your hungry have like half an avocado or something filling like that
You might find it helps to have your main meal of the day before work or even a bigger breakfast that is more like a dinner since you prefer to eat sometime before evening workout and bedtime. You might find it sets you up for the day. Have lunch, Then you can skip dinner instead (or underfeed dinner). You could use that time instead to prepare your breakfast for the next day. That would be an eating window of 6-1pm (17:7). That’s close to your goal- and with your work schedule I would say close enough.