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Not overeating on the day after a 36-hour fast has been more of a challenge for me the closer I've gotten to my target weight. I eat a reasonable breakfast, but I get hungry again pretty soon after, and then I keep eating, sometimes even giving myself "permission" to snack on things I wouldn't normally eat when trying to lose or even just maintain weight.
But yesterday I found that having condensed most of my normal calories into the eight hours following my first meal at 6:30 a.m., and keeping an eye on my macros during that time, I didn't feel the need to keep eating after that. I did have some vegetables (Brussels sprouts) later in the afternoon, and a bit of a snack in the evening, but nothing to throw me too far off. The result was that I gained back one pound (presumably in large part by storing some glycogen and water back up) rather than the two or more that I have after other recent fasts. Single-day scale results aren't always reliable, but I think my approach (getting the right macros in early in the day and then stopping) was a good one for me, and I'm going to keep trying it.
For those who do intermittent fasting by skipping or delaying breakfast, more power to you. The bulk of the intermittent fasting advice seems to suggest this strategy. But for those who find that challenging, or who aren't currently doing intermittent fasting per se but find hunger on a diet to be an issue, consider an "early feeding" regime.
The good news for people who want to try this method is that at least one study has shown that eating earlier in the day produces better results for intermittent fasters than eating later.
But again, if delaying breakfast is how you like to do it, keep doing what works for you. And then there's the play-it-by-ear method, which is what I myself do most days. :-)
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182.2 lb
Lost so far: 18.0 lb.
Still to go: 7.2 lb.
Diet followed N/A.
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gaining 7.0 lb a week
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 Comments
Many people are like you, Phroggy, and need food first thing in the morning or at least shortly after waking. I know if I wake up too early, my body wants food way before my 18 hr fasting is done. Some days I give in, most days I tell my stomach to shut up, lol.
19 Jan 21 by member: CarbAbuser
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Good for you for being able to!
20 Jan 21 by member: PhatPhrog
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I'm on the other end of the intermittent fasting scale! Before I joined FS I hadn't eaten breakfast (maybe had breakfast twice a month?) for 15 years! It actually made me feel nauseous to eat before 10am. My problem has always been eating too much and too late. I actually had to work on consistently eating something in the morning so I wouldn't just forget and skip it (breaking old habits is hard!) I can have something small for breakfast now (bowl of cereal or egg cups) but nothing bigger yet. I have an 8 hour window for the bulk of my calories and I try to make lunch the biggest meal so I have a chance to actually burn some of it off with work. I'm trying to change to be a "have to have breakfast" person lol
20 Jan 21 by member: Selarisa
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At 60, I was 330. Now, at 72 I'm 220, on my way to a 175 goal. IF worked for me, starting with moving to eating lunch at noon at work, snack at 2:30 break, and dinner at 6:30 - 7 after work, to, (one step at a time!), my current routine of eating at 5:30 - 7:00 on weekdays, and having lunch and dinner with my wife on weekends! I feel better, and with a daily exercise routine to round out my nutritional changes, I also move better now than when I was 60!!
It takes some effort, AND some research and planning, and then much perseverance to sort out what works for each of us as individuals but the payoff is wonderful.
Best of luck in your self-challenges and never, ever, give up on yourself, (except, of course, for the odd treat day! 😁😁). WL
20 Jan 21 by member: W. J. Livingston
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Agreed! (Selarisa, I think making lunch the biggest meal is a great strategy to try to get your calories in earlier, particularly if having a big breakfast is a challenge.)
22 Jan 21 by member: PhatPhrog
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Selarisa...I am the same way...food in the morning 🤮. I now make power shakes, full of spinach and carrots, fat free yogurt, frozen berries and uncooked steel cut oats. Some days I'll add a raw egg. I find this much easier than trying to force something solid into me!!
24 Jan 21 by member: peggyfulcher
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