Time Restricted Feeding (TRF)

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Swill I ams

Member
Foundation Member
Oct 14, 2019
8
5
North Island
Fasting Type
Time Restricted Feeding
Body Stats
Pre-keto 64kg's and 35 inch waist, Now 55kg 29inch
My recommendation for any IF beginner (under normal circumstances ie; not shift work etc) is TRF for 2 very important reasons.

It's based on current research concerning circadian rhythms at the cellular level and how to maximise the benefit to your health. It's imperative, to at a minimum orientate you're primary health goals around the circadian rhythm. You also get AMAZING sleep and a significant reduction in digestive stress. I strongly recommend hearing the lead researcher Dr Satchin Panda speak about his research.

Very simple to follow and adaptable to most lifestyles as the effects are robust enough (90%+) to employ a 5/2 profile. Where you pick 2 nights to relax and eat whenever's required. I, like most people usually have Fri/ Sat night as my 'cheat' but will over summer will also do a Fri/ Sun or Sat/ Sun combo depending on the social calendar.

In the end IF using whatever plan floats your boat but always remember the minimum goal is circadian rhythm alignment.
 

Swill I ams

Member
Foundation Member
Oct 14, 2019
8
5
North Island
Fasting Type
Time Restricted Feeding
Body Stats
Pre-keto 64kg's and 35 inch waist, Now 55kg 29inch
What are your typical feed windows?
I usually finish eating by 6:30pm then semi break fast with a coffee (my only food vice) and cream or 2 between 10:30 and 2 pm by which time I'm usually hungry and eat small, then a big dinner around 6 or eat big around 4 and small, nutrient dense for the supper at 6 pm.
If I'm not going out, my cheat night is usually Friday and I don't always have 2 cheat nights but I just never have more.

Going carnivore has really helped with my feeling satiated before fasting, it's amazing but I know to the exact mouthful when I'm full and it keeps me satisfied for hours. I never get that hungry again after 20 minutes feeling either which helps heaps.
 

Sean

Staff member
Admin
Aug 9, 2019
37
7
New Zealand
www.fasting.chat
Fasting Type
IF 17:7
Body Stats
72kg, 10.5% bfat, hoping to maintain 75kg 12% bfat
I usually finish eating by 6:30pm then semi break fast with a coffee (my only food vice) and cream or 2 between 10:30 and 2 pm by which time I'm usually hungry and eat small, then a big dinner around 6 or eat big around 4 and small, nutrient dense for the supper at 6 pm.
If I'm not going out, my cheat night is usually Friday and I don't always have 2 cheat nights but I just never have more.

Going carnivore has really helped with my feeling satiated before fasting, it's amazing but I know to the exact mouthful when I'm full and it keeps me satisfied for hours. I never get that hungry again after 20 minutes feeling either which helps heaps.
Cool, lately my sched is..
10am back from school run and have a coffee, bagel from local bagel shop with cream cheese and garlic
12 noon usually a big berry/whey smoothie, nuts, 95% dark choc, green tea, bone broth
anywhere between 2-4pm will have my final feed, usually Mediterranean style
I try to be done eating by 5pm, but on some days like today I had my final feed at 3:30pm due to knowing i'll be out till 5. So this run will be a 19hr or so.
I like to mix things up some times with a series of ADF, and a few times a year a 3-4day water.
I hit the gym hard and probably need to up my calories a fair bit, maybe throwing in some baked chicken breasts with every meal.
I'm probably doing some things wrong, but feel good, happy with bfat and musclemass stats.
 
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elle_the_belle

Member
Foundation Member
Oct 5, 2019
5
4
Melbourne, Australia
My usual schedule (for weight loss):

Weekdays - mostly 20:4
8.30am kefir + berries + coconut flakes or chia
12.30pm stir fry/salad/lunch

Weekends are similar, but flexible around social life. If I'm out for dinner, I'll usually have that as my omad, or have kefir a few hours before dinner so the wine doesn't go straight to my head.

I have milk in my tea and coffee throughout the day. I'm still getting results, and I'm not keen to make things more difficult to maintain in the long run.

I aim to eat mostly veggies, with some protein and fat to keep me full. I avoid wheat, starchy carbs, and sugar, but I'll eat them occasionally (usually in social settings), and enjoy it for what it is... a treat :)