I don’t know who needs this info. but I like to share it bc that’s how I found it. I intermittent fast. I was doing 16:8 (no food 16 hours and eat 8 hours) or 18:6 (no food 18 hours and eat 6 hours) and lost 50lbs. My weight plateaued so I started doing 20:4 (no food 20 hours and eat 4 hours) and was starving. It just was not for me! I also did not lose anymore weight so I evaluated my eating. I needed to be full, that’s important for me so I don’t binge!

My eating window is 10am-6pm so 16:8 and this is an example of 2 days how I ate!

I’m not doing keto or any certain diet just watching what I eat and planning it out the day before and staying within my hours.

This is an example of what I ate yesterday

10am - 2 boiled eggs

12pm - 2tbsp natural peanut butter w/ celery

2pm - Shredded bbq chicken w/salad

4pm - yogurt

6pm - Keto cheeseburger casserole (so delicious) & microwave pork rinds

Calories 1393

Protein 154

Carbs 44

Fat 71

Sugar 26

Today

10am - 2 boiled eggs

12pm - 10 cucumber slices with a stick of Cracker Barrel cheese and chicken deli meat

2pm - shredded bbq chicken w/salad

4pm - yogurt & 1 tbsp peanut butter

6pm - spaghetti squash with homemade cheese sauce and ham

Calories 1180

Protein 136

Carbs 47

Fat 59

Sugar 36