IF advice needed

sweetteadrinker2

I'm thinking of starting IF since I've noticed I tend to eat either in one half of the day or the other. I've looked at the lean gains protocol, and I like the idea. Should I start with one day per week, then move to two and so on? Or do I need to jump into it whole hog the first week? What can I have during the fasting period? Coffee(black), tea with no sweetener, broth? Anything special I need to watch out for?

Foamroller

You can do it as gradually or flexible as you want it. The more aggressive, it might affect the results. IME, daily IF is a slow shaving off fat for ME. Bigger semi-fasts ca 500 kcal 1-2 days usually gives whoosh after a TDEE day. So calorie cycling works very well. Experiment !

Some also do for example 24 hrs 300 kcal fat only or water fast. Read the other thread about IF, there's a big variety on how people implement IF to fit their lives.

When dizzy or cold, take broth or other salty stuff.

If you exercise, doing it fasted is something I'd gradually phase in. After a bit of experience, performance is up or even better, IMO. Recommend visiting reddit/r/ketogains.

Just do what feels natural for you, don't overthink it

KnitOrMiss

I ended up doing three IF days in a row last week without intention. It just kind of worked out that my Loaded Tea stuck with me and all. I noticed my hunger was greatly decreased those days.

I say, much like everything else, just listen to your body and gradually stretch it. If you go four hours, try for six, if you go six normally, try for eight, etc. I'd just go with what your body feels.

I have not personally looked into the lean gains protocol, but I've liked how my body does with the modified fasting so far. Was SO not interested in doing a fourth day at that time, though, looking at it again this week with speculative interest.