I did some markup that I think explains Intermittent Fasting (IF) in a simple way. Critiques are welcome.
Intermittent Fasting (IF). IF works by setting an 8 hour window, during which you eat normally and outside of which you do not eat yet. When you do eat in that window, you do not add any food – don’t jam 12 or 16 hours worth of food into an 8 hour window.
BEFORE Starting Intermittent fasting (example day)
Breakfast (7:00 AM) Cereal with milk and fruit
Snack (10:00 AM) Fruit
Lunch (12:00 PM) Sandwich on whole-wheat bread
Snack (3:00 PM) Trail Mix
Dinner (6:00 PM) Grilled salmon with roasted vegetables
After Dinner (8:30 PM) Popcorn
Intermittent Fasting 11:30am-7:30pm
Breakfast (7:00 AM) Cereal with milk and fruit (not eaten)
Snack (10:00 AM) Fruit (not eaten)
Lunch (12:00 PM) Sandwich on whole-wheat bread
Snack (3:00 PM) Trail Mix
Dinner (6:00 PM) Grilled salmon with roasted vegetables
After Dinner (8:30 PM) Popcorn (not eaten)
Both Calorie Counting and Intermittent Fasting work well for weight loss, as long as in counting you are 100% complete and your accuracy is reasonable; and, in IF, you only eat 8 hours worth of food during your 8 hour window and do not add any. Both are permissive and flexible (if you eat more on Friday night because of a social occasion, you can flex that by eating lighter earlier or later). Don’t eat the same thing every day, but vary your meals.
One key thing seems to be support. Get and give support with others here so that you learn and improve and don’t bear your burdens alone. Weight-loss and fighting temptation can be a lonely business, and nutrition can feel too complex to ever understand, but we have a good group here and together we generally point in the right direction.
I did some markup that I think explains Intermittent Fasting (IF) in a simple way. Critiques are welcome.
Intermittent Fasting (IF). IF works by setting an 8 hour window, during which you eat normally and outside of which you do not eat yet. When you do eat in that window, you do not add any food – don’t jam 12 or 16 hours worth of food into an 8 hour window.
BEFORE Starting Intermittent fasting (example day)
Intermittent Fasting 11:30am-7:30pm
Breakfast (7:00 AM) Cereal with milk and fruit(not eaten)Snack (10:00 AM) Fruit(not eaten)After Dinner (8:30 PM) Popcorn(not eaten)Both Calorie Counting and Intermittent Fasting work well for weight loss, as long as in counting you are 100% complete and your accuracy is reasonable; and, in IF, you only eat 8 hours worth of food during your 8 hour window and do not add any. Both are permissive and flexible (if you eat more on Friday night because of a social occasion, you can flex that by eating lighter earlier or later). Don’t eat the same thing every day, but vary your meals.
One key thing seems to be support. Get and give support with others here so that you learn and improve and don’t bear your burdens alone. Weight-loss and fighting temptation can be a lonely business, and nutrition can feel too complex to ever understand, but we have a good group here and together we generally point in the right direction.