Fasting is flexible - you can move your eating window around, widen it on certain days, narrow it on other days, etc. One day a week won’t hurt you, as long as you’re not overeating.
IMO, you should do whatever is easiest to stick to long-term. It sounds like your routine would be a lot easier to maintain if you allowed Sunday breakfasts, so I think you should do it! :)
You can skip a day. Cheat days are totally fine in almost all diet plans, and they’re even recommended by dieticians. There’s even some evidence that shaking up your caloric intake in that way can improve the effectiveness of CICO (and IF is an extension of CICO). I’ve had a cheat day since I started last year, and I’ve been steadily losing ever since. My family also does a nice breakfast on the weekend, and that’s important to our familial relationships, so IF takes a back seat.
One day isn’t going to throw off your progress, so long as you don’t take it as license to binge.
As long as it doesn’t throw you out of your rythm, I wouldn’t worry about a day a week. I like the book Fast, Feast, Repeat, because the author doesn’t even call those days cheat days. She says build IF around your life. And that’s how your Sundays work best.
Depends entirely on what you do/eat on that break and how much it reduces the deficit you built up during the week.
But otherwise there’s no on-going process or streak bonus for doing IF every single day. Lots of folks still see great success easing or breaking their schedule on the weekend, especially if that makes sticking to their goals the rest of the time more sustainable.
Personally, my approach is to not worry so much about timing on the weekend, but I will still strive to eat the same with regards to the number of meals and lack of snacking. This has been a great compromise to not miss out on social occasions, but still keep my weight loss going at a pace I’m happy with.
I am 2 months in and I definitely have 1 day a week (usually Saturday or Sunday) where I only fast for 12 hours. My progress is slow but it definitely not stopping being flexible. I think eating with family and being flexible is the key to sustaining IF.
I do OMAD, yesterday I ate a extremely small lunch and an abundant dinner (so I broke the fast, but I wanted to eat that dinner) so today I’m going by with no food, tomorrow noon is my next one.
(I do this to re-enter ketosis as well, since I ate something with flour yesterday)
That’s like, my break.
Am doing IF/ Keto with husband, we vary our fasts throughout the week individually ( but we always eat dinner together unless one of us is out) then eat 3 Keto meals with sometimes a meal out one day of the weekend. Makes one day a week a special treat without going off plan or affecting our results.
Yes, whenever me and my bestfriend would eat on a resto. I plan things ahead though, I make sure that I still stick with my eating window, but I can eat regular amount of carbs.☺️☺️
I’m doing 36HR fasting.
Get up. Do some exercise for an hour. Eat breakfast.
I do this even if it means getting up at 4am. Any reason why you don’t usually eat breakfast? This whole “breakfast is NOT the most important meal of the day” stuff is baloney. Most farmers and manual workers that I know follow the above mentioned advice. Go milk the cows, take them to pasture, eat for instance. People that I employed (construction) that didn’t eat anything until midday were generally still asleep until then.