How can I ensure that I getting enough calories? when fasting?

Posted by shawncarpenter1 @shawncarpenter1, 5 days ago

In intermittent fasting, we're encouraged NOT to count calories. However, if I am doing a 20/4 window or even a 23/1 window how in the world am I able to listen to my satiety signals and still get enough food in me that I don't go into starvation mode? I count calories trying to ensure I'm getting enough food, but I'm often feeling overstuffed and disappointed that I'm not listening better to my satiety signals.

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gloaming | @gloaming | 4 days ago

If you eat plenty of protein, fat, and some carbs at one permitted sitting, you are possibly going to be in a deficit unless your calories come mostly from fat (9 calories/gm vs. 4 cal/gm. for both protein and carbs).
I don't know what 'safety signals' are, but if you aren't hungry, your stomach isn't flopping all the time, you are probably doing okay. If you want to fine tune your intake because you're losing weight, then alternate days with a different feeding window, one long, one short. Or go on a binge day like some do to blow off some pressure.

John, Volunteer Mentor | @johnbishop | 4 days ago

Hello @shawncarpenter1, I would like to add my welcome to Connect along with @gloaming and others. You might find it helpful to scan through the following discussion where I shared my intermittent fasting story along with other members.
-- Low-carb healthy fat living. Intermittent fasting. What’s your why?
https://connect.mayoclinic.org/discussion/low-carb-healthy-fat-living-intermittent-fasting-whats-your-why/
I swap up my intermittent fasting windows to control my weight. I normally do 16/8, 18/6, or 20/4 with one or two meals during the eating window. Until I got to where I wanted to be with my weight I limited the carb intake and it was hard at first due to the 20 or 24 hour fast but the longer I did the intermittent fasting the easier it got. I use the free Zero app to track the fasting. Do you use a mobile app to track your fasting or any other method?

shawncarpenter1 | @shawncarpenter1 | 4 days ago

In reply to @johnbishop "Hello @shawncarpenter1, I would like to add my welcome to Connect along with @gloaming and others...." + (show)

No I don't use any mobile apps...I'm kinda technochallenged that way. But I can start just logging it in a notebook. I'm just starting out having just completed the first 28 day challenge. Thanks for the feedback. I might not get enough calories in on mon, but by having a longer eating window on Tue I can pack in more food without neglecting my satiety cues, and by doing this, keep myself from going into a starvation mode. Thank you.

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