I can’t seem to do anything in moderation. Smoking, drinking or eating so fasting works for me. I do OMAD and fast 24 to 48 hrs a week. When I eat I eat what I want and as much as I want. I’m losing weight.
Disclaimer: This is advice that works for me, might not work for you.
I find that those cravings are usually for foods that are bad for us. Therefore, I ask myself, would I was “X” over an apple. If that’s a yes, I recognise its a craving for the dopamine rush of eating something which overwhelms my taste. Then that process makes it easyier to resist the temptation.
I’d also suggest you start with a 24 hour fast before you do any longer.
I broke bad habit cutting my calorie intake, I didn’t change food or say “you can’t have that” it was just super small portions combined with fasting. Took about 2 weeks and now I can do omad and 24 hour fasting. If you’re like me you may want to try one meal a day and a couple 48 fasts each week while still eating food you want
Your relationship with food is about routine and following discipline. Which is why fasting can help. I have the same problem.
Try 36 hour fast. Eat at 6-7pm day one and then don’t eat to 6-7am the day after. Effectively it’s one full day, but the health benefit of intermittent fasting is best over night.
During that day, make yourself a rule that you can only drink water and make it public to someone that you feel you can’t let down. Remind yourself it’s just one day.
Once you get to the evening, you realize how much you just snack and eat out of habit, boredom, procrastinating, breaking up the day, etc.
You will appreciate the first meal when you break fast and I try to eat something vegetarian based - like a curry (similar to what you might eat for dinner).
Try keep yourself active during the fast day. If you have stimulating or very exciting job, do it during week. I prefer to do mine on a weekend day, so I can be active during day in the yard.
Drinks lots of water to fill stomach full at times.
And don’t worry about energy. I am run a half marathon before breaking fast after 36 hours. Once you rest over night the first night, you have about 2 hours intense energy available