I quit eating breakfast about a month ago and went to an 8/16 IF schedule. That was weird for me because I have always been a big breakfast eater. For the first part of this change in my WOE, I think eating breakfast was more out of habit than hunger. After reading up on IF, I figured why not try this.

As far as getting enough calories, if you are fat adapted and doing IF, your body can't really tell the difference between burning the fat you have in storage and the fat you eat, so if you are trying to lose weight, I wouldn't worry about forcing down calories if you aren't hungry. I would suggest just listening to your body's hunger queues - which can be difficult at first to determine true hunger vs mentally being used to eating at certain times.

It happens to a lot of us. It's the great side effect of burning fat.

peggyd73 wrote: »

kirkor wrote: »

Remember that even when you're eating at a deficit per a calculator, your body is pulling from your fat stores. So you're still "eating" from your "on-board pantry"

But aren't we supposed to meet a minimum protein amount to prevent muscle loss?

True re: the protein, hence they saying "carbs are a limit, protein is a target, fat is to satiety" ... so, keep your fat and protein in line, and add fat as needed, but if you still have fat calories "left over" it's not a big deal to hold off.
Up to a point of course -- it's possible a long term yoyo dieter, for example, could have tendencies towards disordered eating, and can't yet rely on their sense of satiety. I think it's useful to look at caloric deficits over a week's time, that way those light days average out with the heavier days. If someone is consistently having too steep a deficit week after week, then they should make more of an effort to eat more food or at least more calorically dense food. This will help make the eating method more sustainable over the long term.
Keto is sometimes "sold" as a short term crash diet plan, the classic "pounds just melt off" imagery,

I'm new to this lchf way of eating and haven't tried IF yet, but did wonder about importance of spacing macros through the day and avoiding late night eating. When I was focusing on CICO, dietitian wanted ~70% of calories before dinner.

I think those time-of-day rules come from psychological and lifestyle considerations rather than physiological/metabolic ones. Having a fixed time to stop eating (a metaphor from Melissa Joulwan that I like: "the kitchen is closed") means avoiding mindless TV snacking, late night fridge raids, etc. The body doesn't know what time of day it is.

kirkor wrote: »

peggyd73 wrote: »

kirkor wrote: »

Remember that even when you're eating at a deficit per a calculator, your body is pulling from your fat stores. So you're still "eating" from your "on-board pantry"

But aren't we supposed to meet a minimum protein amount to prevent muscle loss?

True re: the protein, hence they saying "carbs are a limit, protein is a target, fat is to satiety" ... so, keep your fat and protein in line, and add fat as needed, but if you still have fat calories "left over" it's not a big deal to hold off.
Up to a point of course -- it's possible a long term yoyo dieter, for example, could have tendencies towards disordered eating, and can't yet rely on their sense of satiety. I think it's useful to look at caloric deficits over a week's time, that way those light days average out with the heavier days. If someone is consistently having too steep a deficit week after week, then they should make more of an effort to eat more food or at least more calorically dense food. This will help make the eating method more sustainable over the long term.
Keto is sometimes "sold" as a short term crash diet plan, the classic "pounds just melt off" imagery,

I'm new to this lchf way of eating and haven't tried IF yet, but did wonder about importance of spacing macros through the day and avoiding late night eating. When I was focusing on CICO, dietitian wanted ~70% of calories before dinner.

I think those time-of-day rules come from psychological and lifestyle considerations rather than physiological/metabolic ones. Having a fixed time to stop eating (a metaphor from Melissa Joulwan that I like: "the kitchen is closed") means avoiding mindless TV snacking, late night fridge raids, etc. The body doesn't know what time of day it is.

That is a "spot on post" in its entirety. I particularly love the part in bold. I looked at your profile and see you either follow Ketogains or at least use it as a guide (since it is mentioned in your profile). I went to the Ketogains site and their calculator. The calculator is also "spot on" and very inclusive of "great to know" info (if one does not know but can reasonably guess their body fat). Excellent guide.

I'm not into body building/endurance/etc but certainly into health and well being. Thanks!

ETA: LOL. My last sentence seems a bit odd now that I reread it since health and well being (to me) does include daily exercise.