I'm new to this, what is your fasting schedule like? E.G do you break your fast and have your first meal at like 12pm-1pm then resume eating again at 6?
I'm thinking of fasting for my 'week two' of dieting and plan to have my first meal at 2pm followed by dinner around 6:30pm. Obviousily for the mornings I'll have fruits and pleanty of warm fluids.
For this week I've been eating 1200 calories daily plus excercising 5 times per week for 30 mins (a mixture of cardio and fat burning excercises)
please advise.
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Daneille
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I started about 3 months and mostly adhere to a 16-8 schedule in general, but often switch it up with an occasional 20-4 or OMAD (one meal a day). I stop eating after 7 (sometimes sooner), then eat again no earlier than 11 am, though that varies as well, usually longer than 16 hours.
My body is adapting well to the fasting, my pre-diabetic numbers have been reduced and I am no longer in the pre-diabetic range. My weight continues to drop and I feel so much better.
We eat pretty healthy, following the Mediterranean diet and a reduction in carbs consumption. Having said that, we don’t bother to count calories, we just try to stick to lots of quality, organic foods and lots of fruits and vegetables, avoiding processed foods as much as possible, with occasional small treats thrown in. We exercise anywhere from 3 to 5 days a week for an hour or more each time.
It is surprising how easily fasting has fit into our lifestyle, and how quickly we can jump back into it after indulging on a holiday.
Regarding your question about fruits in the morning, personally I don't have anything with any energy in it in the fasting window, as for me fruits would spike my insulin, which is one of my reasons for fasting.
I try to stay 'fat-adapted' (burning body/dietary fat for fuel) rather than glycogen (stored sugars), as I am trying to break the hunger/snacking cycle.
However everyone is different so if that works for you, great! Try it and see, would be my advice.
Members her use a wide range of fasting strategies - but I usually fast 20:4 - from 14:00 to 10:00. I think eating early and fasting late is better - but we all have to fit eating into our schedules.
Fruit would break your fast - but you could have black coffee or black or green tea.
Are you low carb?
Most of us find that we do not need to count calories.
I walk 30 or 40 km per week - but I am 70, so I choose gentle exercise.
Weight loss is not all about motivation and masochism - if you "slim smart" it is not so hard!
Many of us here find that what works is a combining The Low Carbohydrate, High-Fat (LCHF) diet with IF. See:
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IF, not for everyone, but definitely for me!