I’ve been doing 16/8 (clean) for a couple of months. Weight loss has been slow but I haven’t changed my diet much. I would like to move toward 20/4 but I can’t seem to do more than 18/6 on a good day. Would welcome any tips or things that have worked for others to increase their fasting time. Thanks!
Going from 8’s to 4’s is a huge transition. You’re doing it by making 6’s a habit.
One of the ways to extend your time is to stop eating sooner at night. Bank more hours before bed. So if your 8 was 11-7 and you’re trying to make your 4 from 3-7, you might have to make it 2-6.
I never made it consistently all the way to 4’s because the spacing was not good for my two meals. But I like 5’s and they worked well.
But if you want 4’s, take a few weeks and become the master of the 6.
Great job so far! Part of increasing is small incremental changes. Adding one extra hour every week or two is how I did it. Another thing to consider is adding appetite suppresses to your diet. Make sure your last meal is heavy with healthy fats. The more fats you have in your last meal the longer you’ll be satiated. MCT oil, coffee, and tea are all hunger suppressors and things you can consume while fasting that won’t break your fast as long as you don’t add any sugar. Add a little MCT oil to your coffee and that should help get you to new levels. I currently do ADF and sometimes even skip two or three days of eating. Above all, listen to your body!