Hello there,
I am new to this forum and wanted some input . I’ve fasted in the past but never with a meal plan. I wanted to know what some of you eat during your feeding windows that helps keep a low calorie deficit. I am 6’0 ft 198 lbs. I want to lose at least 18 lbs. I have begun to exercise daily (cardio + weights). Any advice on protein, carbs, etc. On meal plans to lose weight faster would help. As well as drinks like vinegar + lemon & water. I appreciate any and all advice .
Thank you
You’re not meant to have a calorie deficit in your eating window, unless you want to mess up your metabolism.
Wouldn’t try do intermittent fasting with a planned calorie deficit. Setting up to fail.
Ok. Do you guys balance out your meals with a proper amount of protein and carbs? Or have any changes to your diet?
I’m on an extended fast atm but usually I have a window of about 3 hours, or one meal a day depending how I feel. When I started, I just aimed primarily to keep carbs below 20g, and tried to utilize fat as much as possible. You can track your macros on an app such as myfitnesspal. So when you are in your feeding period, eat mostly fat and to satiety. Don’t worry about calories, your body will start signaling when it is actually hungry and when it is full. Hope that helps.
Oh, one more thing. I’ve made the mistake of eating too much protein in the past, thinking that it would keep me full for lower calories. That actually will lead to an insulin release as opposed to fat.
Thanks Lisa, that does help . Is this incorporating Keto into your fasting? I need to look into meal plans people have tried that work consisting of good fats and low carbs. All good input tho, I appreciate you taking the time.
2ketodudes 
that will get you started. I suggest going keto first until you become fat adapted and then look at fasting.