Yes. It’s better to fast for 24 hours once a week and time restrict your feeding with a feeding window of 8 hours minimum for the rest of the days, and even that is too much, maybe 12 hours is better with circadian matched feeding. Don’t forget, circadian rhythm normalisation is the biggest benefit of fasting so go for that. Also 5000 cal , why is that? Top level swimmer/runner?
Omad/warrior diet is safe for a lot of people who can handle it. Omad is typically 23/1, so if you take a couple of hours to finish eating (which I feel is more ideal), you are looking at a warrior diet 20:4.
If you are worried about sudden drastic insulin spike, you might want to consider having a (very) small meal consisting of fat and protein at the start of your feeding window, wait an hour, then finish off the rest. Fledge fitness on YouTube talked about this, he is a big proponent of the warrior diet and he recommended a protein bar. Personally I prefer something more natural when I was doing warrior diet, because truly ‘breakfast’ is the most important meal of the day. Like some broth, or a small piece of fish, or soy milk, or eggs or a small chicken salad.
Don’t worry about that couple extra hours of fasting. Doesn’t do much difference. If you want to get the hours in, I recommend extended fasting, something that I’m currently practicing. The daily hunger almost goes away or is very mild. If you are currently doing warrior, a 36~48 hour fast is not that difficult. If you think about it, a 48-hour-fast just means you skipped eating for one day and break fast at dinner time on the second day. No biggie.
Insulin spikes only last about 2 hours. So you eat, 2 hours later it’s back to baseline, then a few more hours after that it’s down lower than it normally should be. It still wouldn’t go very high unless you’re also eating a ton of carbs. Which is usually something you want to avoid if worried about insulin sensitivity. If you ate 5000 calories of meat and fat, vs 5000 calories where half of that is carbs. Yeah, you’d probably spike REALLY high.
The thing you want to worry about is constantly spiking your insulin You want to begiving your body a break to lower insulin so it can use the stored fat for the rest of the day. People these days are eating 5-6-7 times a day and insulin stays high, which makes weight loss, or even just accessing that stored fat near impossible.