Any tips for someone doing IF on shift work.also what foods are best to eat after a 16 hr fast.and how long before I start seeing results.any help would be greatly appreciated
I do shift work. I do an 18/6.
I schedule my window based on my sleep. Meaning, I don’t want to go to bed after eating. So, I eat my first meal right when I wake up at 0400 hours. My last meal is finished by 1000 hours. I go to bed around 1930 hours.
I used to do the opposite. I would get up at 0400, go through my day, then eat my first meal at 1200 hours followed by my last meal at 1800 hours. I felt worse doing this.
My first meal is ALWAYS 6 eggs, 1/4 pound of elk sausage, 3/4 cup spicy kimchi. I do this because I have been fasting for 18 hours and am in a state of ketosis. I eat high fat/moderate protein for my first meal so I don’t get that burst of carbs right away. I want to maintain the keto for as long as possible. The only carbs I really get are during my last meal and that comes in the form of veggies and about a 1/4 cup of quinoa.
Edit: Basically, my first meal is keto, my second meal is paleo.