Intermittent Fasting by skipping breakfast
There are several ways to do intermittent fasting (IF), but one of my favorite ways is by skipping breakfast. During times when I do follow the "time-restricted eating" diet, it usually involves the practice of skipping breakfast. It's what I can consistently do considering my weekly schedule.
This practice has been the most beneficial way of doing IF for me. Of course, I have never been a huge fan of breakfast, because it tends to slow me down and makes it harder for me to focus. So skipping breakfast for me was something I did most days anyway. The only thing I had to change was the late-night snacking I was accustomed to doing.
Now there are many benefits of Intermittent Fasting. The ones I experienced were steady energy throughout the day, even when I was in my window of eating, the enjoyment I got out of eating when it was time to do it, and I also experienced some slight weight loss within the first 3 weeks of the diet. Of course, there are many more health benefits of IF such as improved blood sugar control, increased insulin sensitivity, and reduced inflammation. Additionally, some studies suggest that intermittent fasting may help protect against chronic diseases such as heart disease, type 2 diabetes, and cancer.
So if you are interested in trying IF for yourself by skipping breakfast then here are some tips that may help out.
Start slowly: I would not recommend starting a 16-hour fast with an 8-hour eating window immediately. This would be difficult to stick to (I know from experience) even for a couple of days.
I recommend pushing your eating time back a little bit every day. If you're used to eating around 8 a.m. then try to make it to 9 before eating. Gradually increase the time between meals until your first meal is around 12 p.m. which is where you want to be.
Stay hydrated: Drink plenty of water, or tea during your fasting period to stay hydrated. I usually drink water when I get up in the morning, but I also tend to drink a sugar-free energy drink afterward after 60-90 minutes after waking up. If you have a caffeine habit, make sure to eliminate the sugar in it if there is any because that will break your fast.
Plan your meals: Plan your meals in advance to ensure you get all the nutrients you need during your eating window. Those meals need to have adequate protein, healthy fats, and preferably a source of dietary fiber (some fruit for dessert counts) in them to help keep you satiated until your next meal. This will keep cravings at bay during the evenings when it can be difficult to not eat past your window. I found that a quality greens supplement helped with this issue tremendously because it provides so many nutrients your body needs in a single serving.
Be patient: It can take time for your body to adjust to intermittent fasting. It says it took a little over a week for me to be fine with not eating for 16 hours. It was difficult tho. Just be prepared to be hungry, especially in the mornings, and know that it's a part of it.
Bottom line is that skipping breakfast is a simple and effective way to incorporate intermittent fasting into your lifestyle. And is the strategy the majority of people that participate in IF do.
If you've been on the fence about trying then don't wait. Start pushing your meals back tomorrow and give it a try for 2-3 weeks to see if it's right for you. Who knows, you may discover that it's the diet you've been searching for.