I did 16:8 IF for years but since covid, I ate so much junk food during my eating window and eventually got to the point were I wasn't doing IF at all. Over the past year, I've been struggling and yo yo dieting. I did things like ADF, 20:4 IF, and keto typically paired with 16:8. I like all 3 of these things and I feel good when doing them, the problem is, I burnout real fast and can only last 1 or 2 weeks before I quit then go back to a sad diet. So the past month, I tried something different. I created a system for myself, where I utilize all 3 of the diets depending on how I'm feeling. For example, I started out with 20:4 fasting for a week. The next week I did ADF and fasted Monday, Wednesday, Friday, Sunday. I did 20:4 the third week, and the 4th week I did keto with 16:8 IF. So far I'm really liking this, as it gives me so much flexibility, and mentally, I don't feel so restricted as I know I'm not confined to just 1 diet or way of eating the rest of my life. I really think I'll be able to make this a permanent way of eating. I did want to ask though, are there any negative effects to being in a flexible way of eating like that? Or is it actually more beneficial?
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I love the flexibility - I think it’s part of the magic of fasting. If I have a big celebratory meal I know I can average it out with a longer fast. If the scale isn’t budging I can add in a 48. If I’m feeling deprived I can do a 16:8. Im so glad you’ve found a new approach that makes it more comfortable!
If you are female there can be some benefits to matching more challenging fasting with the beginning two weeks of your cycle.
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Whatever you can keep consistent. I really like 20:4 cause it works with my schedule and it’s simplistic - it actually ends up being more like 21:3, 22:2 for the most part - and i do the occasional 36 - 48h over weekends . One thing I can’t do is get off keto, only slightly maybe, if I start adding up carbs my cravings crawl out, & I turn to over eating or sneaking in garbage, and just feeling hungry without the mental clarity. Something that keeps me going, is being able to eat bread-y stuff on keto, like pizza, wraps, crackers, & stevia pastries - based on these recipes:
https://www.youtube.com/watch?v=uYd-m04odkw&list=PLt8cB4975RP\_ccWb8zThw6rEy\_Xu4buDD&index=2&t=143s