I am a male weighing 93 kg. I went from 112 kg to 83 and then gained 10 kg over the course of 8 months after i quit that diet. I had a dietician btw.
I Read obesity code and was motivated again. Now i follow 16:8 cycle with only 2 meals. One on 1pm and another between 7 to 8pm. I am a vegetarian and am eating according to my old diet. I also do a 24 hour fast on saturday ( Friday dinner then directly eat sat dinner). Does this sound about right or i should improve on something. Should i also mix up like 48 hr fast alternate weeks. My only concern was that I might be getting less nutrition. I am a vegetarian and dont eat eggs and most of the plans available online are non veg or containe eggs. So am too confused on what to do?
I’m a pescatarian since 2019, gave up on being vegetarian after about an hour at the beginning.
For protein sources I found that firm tofu is a pretty good source, 8 grams per serving and one block of fresh tofu is like 45 grams of protein.
Getting enough protein is a challenge since becoming pescatarian, even thought about consuming meat again but not ready.
I do a similar schedule as you, eat 12pm to 6pm and fast 6pm to 12pm with one scheduled 20 hour fasting Friday into Saturday fasting 6pm to 2pm and eating 2pm to 4pm.
Several times during the work week though i end up fasting around 20 hours if it gets busy.
I like to use the myfitnesspal website and cellphone app to build my meals and see where I could increase or decrease and have a plan to eat for the day ahead.
Beans and some vegetables are good sources of protein too. But I found that the tofu has an almost meat-like protein content, just got find different ways to prepare it to keep it interesting.
Intermittent Fasting is not the diet, what you eat when your eat is the diet.
All you have to do is make sure you’re mixing food sources (greens, fruits, legumes, nuts) in your eating window to create complete amino acids the same way you would if you were eating a vegan diet without a restricted eating window.
I’m also vegetarian and I’ve been trying IF recently. I don’t love buying eggs or dairy, but I don’t think I’d be able to stay healthy otherwise. I do my best to buy the most ethical products I can.
My main sources of protein are eggs, yoghurt, legumes, nuts, and vegan meat substitutes like tofu or seitan. Pretty much in that order. I would have a very difficult time meeting my nutritional requirements if I had to cut out eggs or yoghurt completely, certainly without dramatically increasing my consumption of heavily processed foods like protein powders, which is not something I want to do.