I've recent begun my better health journey these last 2wks. My calorie intake is between 1400-1700 depending on my activities for the day. Example, I go to the gym 3 times a week and eat more calories and higher protein on those days. I've lost 10lbs already and while I don't have a goal weight/size in mind, I do want to lose more. I'm currently 5'2" and 213lbs. I did IF in the past when I did keto, fell off that bandwagon thanks to high stress. This time around, I want to build muscle while losing. My issue is, I'm struggling to get these calories in all throught the day, would doing a 4/20 or 16/8 help me get into the habit of eating better? Before all of this I was eating about 2000-3000 calories with little activity, grazing until 10pm. Also, what are some good food ideas to help me feel fuller? I'm sticking with lower carbs/higher protiein as I'm gluten intolerant. Thanks for any help you guys can give!
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Maybe try doing something like 2MAD. This will help you get more calories in if that is what you are having trouble with. Also, perhaps anywhere from once a month to once a week do a longer fast 36-48 hours.
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Personally, IF has really helped me lose weight and control blood sugar. I’ve been doing 16/8 for a while and 2 days a week of OMAD (One Meal A Day.) I also aim for low-carb which helps keep the appetite in check. You might like Dr. Jason Fung’s IF videos on YouTube. They are very well done and have helped many people. Good luck!