I highly recommend the “fasting method”podcast. The hosts are disciples of Fung. They are aimed at helping people improve insulin resistance and they advocate for “time restricted eating” in addition to intermittent fasting. This means only eat meals and no snacks even during your eating window. Ideally during 16:8 you’d only eat two medium to large meals, no snacks.
Now this is easier said than done. It’s super hard not to eat in between meals but if you can practice this, you are going to see huge results. One mistake people make with intermittent fasting is they just eat a whole bunch constantly during their feeding window. I think it’s fine to do that in the beginning, and I certainly did, but after you’re used to the plan then I would work toward time restricted eating. You don’t have to get it perfectly all at once! But have a goal of time restricted eating at least some days. Also, it’s easier to achieve this if you are eating the right size and balance of nutrients during your two meals. If they are not caloric enough and don’t have nutrient dense components, then you’re gonna be hungry after a couple hours and want a snack. It takes a little bit of meal preparation but it’s worth it.
“Do I eat what I would normally eat in a day/the same number of meals in that 8 hours? So three meals? Or cut out a meal?”
Eat whatever works for you in your eating window. could be two meals, could be three.
“How do I take Metformin if I’m not eating breakfast/fasting at the time I normally take it?”
if you have to take it twice a day, you could take it with your first meal and then again with your second (or third) before your eating window closes, but it would be best to talk with your doctor.
“What about best time to take long-acting insulin during fasting?”
Probably best to talk with your doctor.
“He never really gets into the emotional components of overrating. If anyone with food addiction has experience with IF, I’d love any insight. Scared it will trigger binges.”
Probably best to seek therapy to deal with your emotional eating issues. If you think IF will trigger it, there are other weight loss methods.
I eat 3 meals a day (breakfast, lunch and dinner).
My breakfast and lunches are really lite (such as 200 to 300 calories).
My dinner is moderate (about 500-700 calories)
I don’t believe in skipping meals and being extreme with intermittent fasting. The fasting itself is so helpful that I don’t need to cut out meals during my eating window to lose weight or feel amazing.
However, there are times I combine my B/L into a brunch and just have two meals.