Well as I already wrote keto + IF gave me exactly zero result⌠
Itâs not that simple. But indeed, I am sure both lower-carb and smaller eating window helps me and many others.
But a lot depends on the style of keto and IF. I am pretty sure I would lose fat with a 30 minutes eating window on any woe. But it wouldnât be always pleasant or even realistic, hence my journey to find the right eating style that makes things easy, enjoyable and as healthy as possible. And I donât even need to track or wonder about eating windows if I eat right (though I totally do but itâs kind of a hobby for me and I am curious about my numbers and results anyway, I experiment⌠so I use the collected data for making new tweaks if needed).
I obviously started keto with IF but I had no other options, I couldnât not do IF, I did it way before I had any idea about keto or IF itself. So if IF comes naturally or easily, do it. Donât force it, not now, not ever if you ask me but I look everything through my hedonist glasses.
If both keto and IF is new to someone, it easily can be too much. But maybe it suits the one in question so I never would say donât do it. Just donât do it if itâs too hard, whatever that means. We have different priorities and goals and even patienceâŚ
IF isnât a must on keto, it doesnât suit everyone. It suits me but my eating window often gets bigger if I lower my carbs so I canât even expect my fasting abilities being as good on keto as on high-carb. Well, itâs fine, if I eat less for 3 meals than I did for one meal on high-carb (it happens close to carnivore), I obviously canât and shouldnât do OMAD. Itâs not true that a smaller eating window is always better for fat-loss for someone. Some people overeat in that situation (odd but happens), some start to starve⌠And some just feels uncomfortable while they can do it much better not doing IF.
We canât possibly know what works for your individual case. But I understand you want the best shot. Do it carefully then, listening to your body, without overdoing it. If you ask me, 8 hour is a huge eating window, sounds safe to me as long as one can eat enough in it but people are different. I definitely wouldnât be hungry for hours - but some people lose fat that way, itâs up to themâŚ
And if you fall off the wagon, itâs normal, come back soon and donât worry too much.
And in good cases you get wonderful benefits to motivate you. And it easily can get easier and better after fat adaptation. That should be your goal and getting used to keto, feeling well on it, eating good foodâŚ
But why? I can imagine it helps, it changed my hunger too but I could fast way better without being fat adapted (itâs not about that, itâs about the carbs for me). Many high-carber fast (OMAD or 10-20 days, both happen) and obviously, lose fat tooâŚ
Sometimes I wonder if my very huge fat intake on high-carb had an effect but I am sure many people eating little fat fast just fine too. It has an individual factor. But IF is so very easy with a possibly big eating window (8 hour is HUGE if you ask me) that of course that most people should be able to handle it.
I think itâs more like the combined hardships of new keto and new fasting is what can be a too big burden. But yes, fat adaptation may bring noticeable changes. I think it doesnât do it everyone, people talked about the same hunger changes I only suddenly got with fat adaptation⌠But the body changes anyway, even if we donât notice it so yes, itâs quite likely it can help. It usually canât help me due to other factors but on good days itâs great that I get hungry and still can wait for hours without a problem. I was so hungry on keto until fat adaptation, I ate like before and lost nothing My eating window was as big as before too (8 hours).
Itâs definitely not true for all of us. I canât afford a bigger (like 6 hour) eating window without very strict restrictions about my food. I just overeat there and fat adaptation is nice but canât help with it. I wonât ever feel starving, just very uncomfortable but thatâs bad enough for me.
Okay, the OP seems to mean business while I only accept the easy way⌠But a smaller eating window may help tremendously. Especially if we canât be super strict with the food. But one needs to be suited and ready for that kind of time restricted eating, yes.
