Still confused about IF

[Anniegirl9]

I’ve decided to start with 16:8 as it seems the most doable for beginners. I’ve done it for two days in a row now, only eating between 12:30-1pm for the first meal and my last has been about 6:30 ish (so I’m actually at 18:6, but that’s just because of events the last two days that have forced me to eat earlier than I wanted for my last meal).
I read that you should treat breaking your fast like any regular meal. In other words, don’t go crazy.
But wha I’m still confused on is do I actually skip a meal (breakfast) and eat a larger meal around lunch time or am I just pushing all my meals to the smaller window of time? Say 12:30, 4:30 and 8:30?

[MarkGossage]

When you are IF ing you don’t need to worry about re-feeding… thats for longer fasts of 3 days or more.
Eat when you want in your window but I tend to have one or max two meals each day (never “breakfast”).

[Anniegirl9]

Should I be consuming fewer calories? Or just reportioned during the eating window with larger meals?
The last two days I still ate the amount I would have but limited to the fewer hours. But I felt stuffed much of the time and was forcing myself to eat.
It was my understanding that you should do either calorie deficit or IF but not both. Or is that wrong?

[Anniegirl9]

And then this morning I woke up starving. Not sure I’m going to make it all morning.

[MarkGossage]

Ok How long have you been eating keto?
It may not be a great idea to start intermittent fasting until you are at least used to running on fat.

[MarkGossage]

If I get hungry I have a coffee with cream… seems to take the pangs away

[Anniegirl9]

Just finishing my 4th week. I was just starting to feel really good, so I decided to add the IF, but that’s why I am going with the 16:8 approach.
Feels like baby steps into the IF world. I did really good the last 2 days.
Monday’s are my hard days though. I have to be to work early every Monday, so I lose the benefit of an couple extra hours sleep to help with the fasting. And I can never get to sleep early on a Sunday to compensate, no matter how much I try. Just can’t get my body to wind down early for one day out of the week. It’s always a caffeine day for me.

[Brunneria]

What do you want out of this?
Because the way you handle fasting depends on your goal.
Weight loss?
Reducing insulin resistance with or without weight loss?
Autophagy?
Just cutting out snacks?

I started IF, 16/8 and One Meal A Day, chopping and changing between them to see which suits me best, and it very quickly became clear that if I do OMAD then I drop my food intake overall on a regular basis which ends up being a reduced calorie diet - which was EXACTLY the thing I wanted to avoid - because it stops any weight loss dead. lol.

So I have now settled on IF, with anywhere from 1-3 meals a day, as the mood and my schedule permits. Works very well for me, and (combined with other things) my weight loss has ssslllllooooowwwwlllllyyyy started again.

My body just responds much better to varying schedules than fixed. Keeps it guessing and stops it falling into a rut.

[MarkGossage]

Many would say 4 weeks is a bit early to start fasting. Maybe ease yourself in gently by delaying breakfast longer and longer until it naturally turns into lunch. Some people find that breakfast and lunch are better meals to eat then skip dinner to have a fast from lunch t breakfast the following day maybe try that one a few times and see if it’s more manageable?

[Anniegirl9]

Goal is weight loss and more energy. And most importantly a way of life I can maintain vs LF life styles that eventually leave me craving carbs and sweets that no amount of willpower keeps me on track.
I had been on a LF diet for 12 weeks before switching to Keto. I was on a 1200-1400 cal/day with LF. Now average 1600-1800 cal/day, so I’m getting a lot more calories.
Honestly the first two days of 16:8 were pretty easy. Today has been a little more challenging, but nothing unbearable. And I’m finally feeling more energy. Actually, other than the occasional hunger twinges which I can control with my mint tea, I feel pretty damn good today.
I lost about 25 while on the LF diet and anothe 9 since switching to LCHF. And my cravings have subsided a lot. I’ve been in ketosis since about 4 days in. Finally feel like I’m over Keto flu and on my way to fat adapted.

[Lesliemont]

After reading the entire thread here, I’ve decided just to add my own opinion and experience with IF.

I’ve been most successful with a 20/4 schedule but I have breakfast for lunch. I break my fast with one egg fried in kerigold butter, half an avocado, a couple of ounces of raw cheese, and one large sheet of roasted, salted sea weed. I have a glass of water with spirulina mixed in. Then before my body could be considered fasting again, I have all the rest of my food for the day. Usually around 6:30 as dinner with my family. While I’m preparing that meal, I eat two very specific fat snacks so I can guarantee my fat intake for the day. One of those is coconut butter, right out of the jar.

I have found the key to being able to get all my macros in that four hour window is planning.
I am a deliberate person in everything anyway and this is so helpful in being able to stay on the fasting schedule.

I don’t feel hungry before about 1:00 in the afternoon and I’m usually too busy to eat before 2:00-2:30.

Remember that fat is the key to handling hunger. Even if you feel like you’re getting enough fat, if you’re hungry, add more healthy fat.

I’ve lost 30 pounds in four months using these tips.

Be certain to get enough minerals. You may need to augment, I did.

I hope you find this helpful
Keep calm and keto on

[Happyheart]

Sounds like it’s working for you now. I’m newer too (about 3 months now) and don’t remember when I started the IF but it came pretty naturally. I do vary my intervals but generally skip breakfast or take a bit of coconut oil and wait as long as I comfortably can. When I’m working it can be pretty late at times. Today I woke up a little hungry but decided to go for a walk and wait until closer to noon to eat. My days off are a little harder sometimes.
I worry I don’t eat enough so I’m concentrating on my fat consumption, adding a little bit more to my meals I do eat. I rarely snack anymore so I consider that a win!
Love how cravings are no longer controlling me too! KCKO!