Too much sugar. Exercise on an empty stomach 17 + hours into a fast = the best results.When you fast, after about 17 hours your insulin level drops and your body is no longer running on sugar, it is burning fat, so yes, exercise when empty is very effective.Try switching it up, don’t eat just before sleeping.I’d also encourage you to try and do a 48 water only once a week and get a crunch bar (they’re cheap) and work your abs with gentle crunches for 15 mins each morning. You’ll be very lean in about 60 days, providing that between fasts you still eat healthy food and exercise regularly.
Yeah, what time do you normally go to bed? Make sure your eating window closes at least 2 hours before you go to bed.
If you’re trying to get rid of a layer of fat so you can see your abs (meaning you don’t have more than maybe 20 pounds to lose) then you might shoot for a fasting window of 18 to 20 hours (eating window of 6 to 4 hours) because the last but of weight can sometimes take an extra effort.
Also, yeah, change up that diet. Maybe a whole foods plan, paleo, keto? Something with less carbs. That’ll help too.
All the best!!
I found that investing in a quality protein shake + multivitamin collagen smoothie with fruit is a great way to break fast and feel full for a long time.End of fasting time I also have protein(eggs, tofu) and fibers.
From my guestimation of calories you are not eating nearly enough during your eating window… maybe 600 calories… also you are basically doing omad plus broccoli a few hours later. Honestly whatever gets you through but i would make sure you are eating at least twice as many calories during your eating window. Its non CICO its fasting.
Fasting is not a path to abs. Reducing bodyfat percentage is how that happens. The way we achieve this is by strength training and consuming calories in a small deficit and with high protein.
Fasting can be a tool used to get you there, but it alone won’t do anything that any other style of eating can’t do for your goals. Just depends on your preference.
Your body isn’t technically in a fasted state for at least a few hours after eating. If you’re eating right before bed that’s even worse because your body is going to take forever to digest that. You should stop eating 2-4 hours before bed. That way you’re deeper into the fasted state as you go to bed.
Is there a reason for this diet, like veganism or poverty? It sounds like you need some more nutritionally dense foods.
If vegan, I’ve had luck with protein shakes, veggie burgers, and bean heavy meals in my feed window.
If broke, I recommend going to the food bank, picking up a box, and trying to cook yourself a real meal in the afternoon. They’ll also probably give you beans and rice, which are great sources of nutrients.
I exercise much better fasted than fed. Think about it from an evolution perspective, do animals hunt when they’re hungry, or full?
No times just duration. 16/8, 18/6, OMAD. Doesn’t matter the time as long as you maintain whichever hours in between. As for exercise, I work out, walk/hike fasted. I do feel better working out in the morning fasted rather at the end of my fast.