IF what to eat on 2MAD

(Vivienne Swang) #1

I am 7 weeks into Keto, it is amazing, but I have now decided to take a leap of faith and try IF. I need a little help with menu planning for 2MAD. I work 5 days a week, so lunch needs to be prepped before work. I am not sure how much food I should be eating when breaking my 16 hour fast. I have access to a microwave and fridge.

(Brandy) #2

On each of my eating days, I tend to eat within a six hour window. The fasted time on an IF schedule, whether 16 or 18 hours isn’t long enough usually to disrupt appetite in any significant way. Since the goal is to shorten the eating window while still getting enough food and nutrients for the day, I would suggest overpacking your lunch at first so that you can eat until satiety and remain full until it’s time to eat your final meal. After a few days you’ll find your personal groove.

(Vivienne Swang) #3

Thankyou Wahinewanders. Are you by any chance a Kiwi?

(Brandy) #4

Hapa Hawaiian :hibiscus:

(Jack Bennett) #5

If you normally get three meals, and you’re going to two, the simple solution would be to start off making each meal 50% bigger than your old normal. I’d recommend bringing some extra snacks in case you’re hungrier than usual (cheese, macadamias, hard boiled eggs are my favorite foods to “augment” my lunch until I really feel full).

(Katie) #6

What are your reasons/goals for doing IF?

If your caloric intake decreases, your metabolism will decrease, so I recommend still getting the same caloric intake between the two meals that you normally do for three.

It will take time for you to figure out if you prefer/feel more comfortable with a bigger lunch or a bigger dinner, or an even 50/50 split.

#7

The others gave good advices.

It’s up to you to figure out what works for you. I usually need a big first meal so I have that, no matter the number of my meals. I eat as much as I need for satiation. Using the right food choices, it should be okay without too much planning.

(Jill F.) #8

I IF and eat daily from 12 to 7 pm. I eat steak with butter and steamed veggies for dinner and sometimes bring leftovers for lunch. Or I eat salad with chicken grilled on top with cheese or chicken salad scooped on top.

(Vivienne Swang) #9

Thanks Shinita

I realized today that I wasn’t actualy hungry until 12. Just slowly ate till I was full. Will be interested to see if I can last till 8 tonight though to eat again.

(Vivienne Swang) #10

Thanks Jill

Will try those.

#11

I don’t think it is necessary to “fast” during the window of eating. So no struggle to make it 2 MAD. Nobody has to "make it " to the next meal during the IF window of eating. Fung said that if you reduce your calories during the window of eating, you metabolism will go into starving mode and slow down. So you lose more weight if you eat well during the 6 or 8 hour window, and then fast afterwards because your metabolism is still going at a higher level.

(Jill F.) #12

Now dont get me wrong I eat way more than this some days! If I get hungry I sip on green tea or chicken broth, I eat Slim Jim snack sticks, cheese, pickles, or pimento cheese and celery. But since days the steak and veggies and chicken salad does the trick. I try to listen to my body. When I wake up hungry I eat bacon and eggs for breakfast, but I only do that about 1 day a week.