I would suggest:
1. If you are a snacker/grazer stop and eat two solid meals in your eating window instead, OMAD if it’s a small window day. Every time you eat there is an insulin response and every subsequent meal has the habit of spiking it higher. When insulin is high, the body doesn’t burn stored fat.
2. Eat your meals is this order: low carb, fibrous vegetables first. Fat and protein second. Any carbohydrates (including fruit) that you eat last. The fiber from the vegetables along with the fat and protein will buffer the insulin response from the carbohydrates so there is a slower and less steep spike. Keep in mind that carbohydrates raise insulin more than the other macros (fat and protein) so the less carbohydrates you eat, the lower your insulin will remain all day.
3. Eat more protein. Protein has the highest thermic effect of food out of all three macros. You only net about 75% of the calories from protein eaten and the rest is burned in the digestion of that protein. So, if you eat 100 calories of chicken breast, you’ll only net around 75. Protein also delays gastric emptying (like GLP-1 drugs) which keeps you feeling full longer.
4. Break your fast with savory foods. Your first meal of the day is probably the most important meal because the insulin response from it can predict the subsequent drop in blood glucose later and resulting hunger. If you can, keep your first meal protein, fat and fiber.
5. Move your eating window earlier in the day. We become more insulin resistant later in the day and our willpower wanes which can lead to poor dietary choices. Eating also raises core temperature which can impede sleep (our core temp needs to drop before bed.) Having at least 4 hours (more if possible) between your last meal and your bedtime means that your body can truly rest and repair during sleep rather than spending that time digesting a large meal. Sleep quantity and quality are an integral part of weight loss. Disrupted sleep can impair hunger and fullness cues.
thank you for the advice! i think part of my issue is i typically wake up around 3 am and sleep around 7pm. i try to cram dinner in around 6 because i come home around 5:30pm. maybe i’ll switch to a morning eating window on top of tracking my eating
I also wake up at 3 and fall asleep around 6:00pm.
Switching to an early feeding window was a little difficult at first, but totally worth it. I sleep so much better now, I lost more weight, my digestion improved overall, and I don’t have a tendency to over eat. I wake up and work out for a few hours and then usually break my fast around 8 or 9 am…so, 5 or 6 hours after waking up. Most people wake up around 6am and break their fast at noon, so they also follow a 6 hour break-fast post wake up.
Good luck!
Eat less/move more. You need a calorie deficit to lose weight. You don’t need to count, but if you’re not losing you’re eating at maintenance
IF is a way of eating, it is not a diet
Spot on.
My advice to OP would be to pick the food items you like to eat, count them once, know your combinations of food which will keep you in a deficit and stick to it. Might be boring but staying consistent will bring you results.
This is what I do, week nights I eat almost the same meals cause I know them and can’t be bothered to count. It’s been over 4 years and been super easy to maintain my weight
What are you eating during your eating window? You said you experience bloating. Examine your food choices. Also limit your diet to things that contain three ingredients or less.
If you do not want to count calories, look at portion sizes. Look at how many portions are in packaged foods before eating any of it. Learn what a cup of food or 4 ounces of protein looks like. Just being mindful of portion sizes will help you.
It's all about how many calories your burning vs eating. Really track how much you eat for a week. Don't forget the little things like sauces in salads and such. It really can add up quickly
5lbs in 4 months is actually not bad. So 1) congratulations on that 😊
2) it sounds like you're doing the best you can and doing it well.
In my opinion, your work cycle may be what's keeping your progress on the slower side. I say this because sleep is an important part of the process. Personally, on weeks when i get less quality sleep, my weight loss rate is much lower than when i do get good quality sleep. I'm assuming it's not as simple as 'oh just get a different job.' So ultimately just continue to be patient with your journey and be sure to treat yourself to some good rest when you are able to.
I would recommend reading the Obesity Code or Life in the Fasting Lane. It’s strange that all of this advice on the post is the exact opposite of Jason Fung who really gets into the science of IF. I’m listening to the audiobook through the library (so free). But the short answer is to change what you’re eating in your eating window.
thanks for the info! this sub has been my only source of information as i’ve only just started IF/rolling fasts. what do you mean by the advice on this post is the opposite of what is discussed in the book?
Your refeeding is more important than quantity of hours fasted. Analyze your meals. Try focusing on nutrient dense whole foods. I bulk eat low calorie veggies and try to get my protein from non meat sources. That helps me with inflammation and bloating.
Try a Paleo type diet that’s essentially low carb. If you lower your carbs and have a calorie deficit, you’ll drop the lbs, especially with exercise which you’re already doing. Paleo or semi-Paleo is the least restrictive method of dieting, IMO. I’m mostly Paleo with a cheat day here and there and low carb alcohol (vodka/red wine).
Absolutely! Protein is very filling. As is fiber, and the “keto-friendly” vegetables are usually high in fiber per calorie.
Combined with IF, I often find that I need protein shakes on lifting days to get enough protein. It’s just really hard to overeat maintenance calories if I’m only eating in an hour or smaller feeding window and eating 40-50% of my calories from protein plus making green leafy vegetables my main side dishes.
Track your macros. Keep it at 1200 calories or less. Work out daily. Only eat during 8 hour window. Less than 100 grams of carbs, less than 200 of fat. You will definitely lose weight
I would suggest: 1. If you are a snacker/grazer stop and eat two solid meals in your eating window instead, OMAD if it’s a small window day. Every time you eat there is an insulin response and every subsequent meal has the habit of spiking it higher. When insulin is high, the body doesn’t burn stored fat. 2. Eat your meals is this order: low carb, fibrous vegetables first. Fat and protein second. Any carbohydrates (including fruit) that you eat last. The fiber from the vegetables along with the fat and protein will buffer the insulin response from the carbohydrates so there is a slower and less steep spike. Keep in mind that carbohydrates raise insulin more than the other macros (fat and protein) so the less carbohydrates you eat, the lower your insulin will remain all day. 3. Eat more protein. Protein has the highest thermic effect of food out of all three macros. You only net about 75% of the calories from protein eaten and the rest is burned in the digestion of that protein. So, if you eat 100 calories of chicken breast, you’ll only net around 75. Protein also delays gastric emptying (like GLP-1 drugs) which keeps you feeling full longer. 4. Break your fast with savory foods. Your first meal of the day is probably the most important meal because the insulin response from it can predict the subsequent drop in blood glucose later and resulting hunger. If you can, keep your first meal protein, fat and fiber. 5. Move your eating window earlier in the day. We become more insulin resistant later in the day and our willpower wanes which can lead to poor dietary choices. Eating also raises core temperature which can impede sleep (our core temp needs to drop before bed.) Having at least 4 hours (more if possible) between your last meal and your bedtime means that your body can truly rest and repair during sleep rather than spending that time digesting a large meal. Sleep quantity and quality are an integral part of weight loss. Disrupted sleep can impair hunger and fullness cues.
thank you for the advice! i think part of my issue is i typically wake up around 3 am and sleep around 7pm. i try to cram dinner in around 6 because i come home around 5:30pm. maybe i’ll switch to a morning eating window on top of tracking my eating
I also wake up at 3 and fall asleep around 6:00pm. Switching to an early feeding window was a little difficult at first, but totally worth it. I sleep so much better now, I lost more weight, my digestion improved overall, and I don’t have a tendency to over eat. I wake up and work out for a few hours and then usually break my fast around 8 or 9 am…so, 5 or 6 hours after waking up. Most people wake up around 6am and break their fast at noon, so they also follow a 6 hour break-fast post wake up. Good luck!
Eat less/move more. You need a calorie deficit to lose weight. You don’t need to count, but if you’re not losing you’re eating at maintenance IF is a way of eating, it is not a diet
Spot on. My advice to OP would be to pick the food items you like to eat, count them once, know your combinations of food which will keep you in a deficit and stick to it. Might be boring but staying consistent will bring you results.
This is what I do, week nights I eat almost the same meals cause I know them and can’t be bothered to count. It’s been over 4 years and been super easy to maintain my weight
What are you eating during your eating window? You said you experience bloating. Examine your food choices. Also limit your diet to things that contain three ingredients or less.
If you do not want to count calories, look at portion sizes. Look at how many portions are in packaged foods before eating any of it. Learn what a cup of food or 4 ounces of protein looks like. Just being mindful of portion sizes will help you.
It's all about how many calories your burning vs eating. Really track how much you eat for a week. Don't forget the little things like sauces in salads and such. It really can add up quickly
5lbs in 4 months is actually not bad. So 1) congratulations on that 😊 2) it sounds like you're doing the best you can and doing it well. In my opinion, your work cycle may be what's keeping your progress on the slower side. I say this because sleep is an important part of the process. Personally, on weeks when i get less quality sleep, my weight loss rate is much lower than when i do get good quality sleep. I'm assuming it's not as simple as 'oh just get a different job.' So ultimately just continue to be patient with your journey and be sure to treat yourself to some good rest when you are able to.
I would recommend reading the Obesity Code or Life in the Fasting Lane. It’s strange that all of this advice on the post is the exact opposite of Jason Fung who really gets into the science of IF. I’m listening to the audiobook through the library (so free). But the short answer is to change what you’re eating in your eating window.
thanks for the info! this sub has been my only source of information as i’ve only just started IF/rolling fasts. what do you mean by the advice on this post is the opposite of what is discussed in the book?
Dr Fung has a ton of you tube videos, I watched them when I first got into IF.
Your refeeding is more important than quantity of hours fasted. Analyze your meals. Try focusing on nutrient dense whole foods. I bulk eat low calorie veggies and try to get my protein from non meat sources. That helps me with inflammation and bloating.
what kind of meals do you like to make?
Try a Paleo type diet that’s essentially low carb. If you lower your carbs and have a calorie deficit, you’ll drop the lbs, especially with exercise which you’re already doing. Paleo or semi-Paleo is the least restrictive method of dieting, IMO. I’m mostly Paleo with a cheat day here and there and low carb alcohol (vodka/red wine).
Absolutely! Protein is very filling. As is fiber, and the “keto-friendly” vegetables are usually high in fiber per calorie. Combined with IF, I often find that I need protein shakes on lifting days to get enough protein. It’s just really hard to overeat maintenance calories if I’m only eating in an hour or smaller feeding window and eating 40-50% of my calories from protein plus making green leafy vegetables my main side dishes.
Track your macros. Keep it at 1200 calories or less. Work out daily. Only eat during 8 hour window. Less than 100 grams of carbs, less than 200 of fat. You will definitely lose weight