I do OMAD, low carb 6/7 days (1 day I allow a higher carb meal), and roughly estimate calories.
If I were someone just starting IF, I would first practice the eating/fasting windows. Once you have that down, I would improve the quality of food you’re eating (less fast food, processed food, etc). Once you have that down, I would see if you need to alter the volume of food you are eating. And so son.
Basically, I would take baby steps. Do it one piece at a time. Don’t get overwhelmed or tell yourself you need to do everything right from day 1. It’s a process. You want to slowly build a healthy lifestyle!
Best of luck!
I do CICO now - I started it about a month after starting IF. It really helps me be mindful about what I’m putting into my body. That first month of just IF I was still eating whatever, but I started to notice that certain foods helped me stay fuller longer. I also wasn’t seeing super amazing results like a lot of the people here, so I figured I needed to make an additional change.
I’ve done keto before and although I did lose a lot of weight very quickly, it wasn’t at all sustainable for me. So I decided to just track what I was eating and try making healthier choices. So far it’s been pretty great - I’ve lost 13.6lbs in 11 weeks, so I’ll take it. My goal this time around is to lose weight slowly so I can maintain it easier. And so far, so good