When I wake up I’m not hungry, and I can make it to the mid-afternoon or evening without getting super hungry if I don’t eat. Soon as I eat though I will be really hungry for the rest of the day (probably because I’m not doing keto, I do try to limit the carbs but I don’t eliminate them) . Plus I feel like I have more energy/concentration in the fasted state. So there is no way I personally would want to make my OMAD breakfast based.
Whatever works best for your schedule that you’ll stick to. I’m fine without breakfast, I eat at 12/3/5:30. I need food later in the day/good fat & protein with dinner, I can’t go to sleep hungry lol
Whatever naturally fits your schedule. Assuming you want a long term plan you can’t make huge changes to your schedule or lifestyle. Those will be very temporary. I skip breakfast and eat lunch at work and dinner w/ my family. That’s pretty much what I was doing before. The small changes are skipping breakfast and skipping late night (usually low quality, high kcal) snacks. I also workout at lunchtime which I enjoy quite a bit. I don’t feel good working out fasted so I built my schedule around that. Pre workout meal at 11, workout at noon, post work out meal after that. Dinner at home. If I was a morning workout person I’d change my eating a bit.
The great thing about IF it’s that it works with your schedule. Although in my opinion if your goal is weight loss and fat burning I would eat later in the day because your body enters fat burning after 12 hours of not eating.. and the more activity you do in that time the greater the affect. When you eat, your body burns what you just ate for energy instead of your fat stores.
Personally, my eating window revolves around eating with my partner, he would be very concerned if we didn’t have dinner together. So I eat a late lunch and we eat dinner together every day.
i’m probably not like most in this sub but i break my fast with watermelon and pomegranate at 11am and then wait till like 5:30pm till i eat my first (rather large) meal and that’s right after the gym.
then i slide some oats, peanut butter and banana when there’s room for it
What works best is whatever works with your schedule and is easy for you to be consistent with :)
For some people, that means eating in the morning and having their last meal relatively early in the day, whereas I personally prefer not eating in the morning because I don’t have any appetite then anyway
I do 8pm to 2pm the next day fasting and then break my fast on my work lunchbreak. You can do the fasting however it fits your lifestyle and wouldn’t really interfere with your social life either. I do it that way most of the fasting hours are when I’m at rest or sleep. I work a physical job so being able to break my fast on my lunchbreak is nice. Another schedule I’d seen is fasting 6pm to 10am the next day so you could have a late breakfast in the morning and then a early dinner. From what I read and seen the longer the fasting period, the more benefit you gain, after the 16th hour your body will switch from glucose burning to fat burning. Today I somehow ended up fasting 19 and a half hours because I took my lunchbreak at almost 4pm, but with drinking water all throughout the day it keeps the body functions going. Also in my super long post that I want to share, dehydration often gets confused with hunger. Hope you give it a try. It’s my first full calendar week doing IF and I’ll weigh myself Sunday to see if my weight has changed. In my first three days, 4 pounds were lost somewhere and that was cool to see. Was 176, now about 171. My goal is 145lbs or a little under that with a leaner physique around my tummy which is the hardest part to lost body fat for me.