Last meal

So, let me start by saying that I know I messed up yesterday’s 16:8 by not eating enough during my window. I swam a mile and cycled for 12 and so I probably should have eaten in the 2,000s but by the end of my eating window I was at 1,450kcals. Definitely not enough. I did get my water intake and fasted for 16 hours. My last meal of the night was garlic butter shrimp with broccoli and Angel hair pasta. I cooked it too close to my window’s end. After I ate it, I felt satisfied so I didn’t feel the need to eat more. Two hours later, and all night, I was having severe hunger pangs and cramps. Again, I know some of this is due to caloric deficit and I’m going to plan better moving forward. That said, here’s my question. I have been reading that ending the night with carbs causes cravings. What types of food do you finish with? Protein shakes? Meat? I usually pair a protein with a carb. I’m marathon-training and can’t cut the carbs out or I’ll feel sick. Just looking for last meal ideas.

Answer

I find the increasing my fat intake during dinner really helps. If I eat a big greasy hamburger I am not hungry until the next afternoon, but if I have something lower protein or fat, I’m starving three hours after dinner! I can’t eat a hamburger for dinner every night, lol, so I’m just cycling through the days of the week, some days with higher fat meals than others. I’m still on the “eat a huge salad with lean protein train,” which was my habit prior to adopting IF, and I need to transition to bigger, more caloric, higher fat dinners. The thing about your meal that seems lacking is that you could probably have added more pasta and higher fat protein source, or more protein. Or just eat 2x the portion :)

Answer

Personally i would have eaten during the fast.Our bodies dont understand that we are on a clock. You did alot of activity, and your body gave you the cues that you needed food. Then, id restart my fast as usual the following evening. Id think, ok, lessons learnt. And next time i did that activity id be better prepared food wise during my window We have to be sensible.