The Plan

SUPER SIMPLE: Eat all of your calories within a certain time window; normally, 7-10 hour time frames.

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Pros

Uncomplicated and easy to follow. You are either eating within the time window or not.

Cons

Timing can be rough depending on your schedule. I personally eat within a 9 hour window, between 10 am and 7 pm. However, sometimes I end up needing to eat earlier than 10 am knowing that my next opportunity to eat won’t be until late afternoon, because of meetings, appointments, etc. There are always going to be life situations that cause disruptions, but the key is consistency in general.

My Personal Approach

My approach has been to simply not eat a true breakfast in the morning and eat all my calories between roughly 10:00 am and 7:00 pm. I used to eat a banana and a glass of milk in the morning before heading to work, so I simply moved that to an afternoon snack. Personally, this change took no adjustment period for me at all. However, I may be in the minority with how easy it was to do. Ever since reaching my early 20’s my body has never cared for breakfast anyways. Mornings were always a time period where I forced myself to eat, because I was constantly told the story that it is the most important meal of the day. Nowadays, I simply don’t believe that to be true for all people; definitely not for myself. I do normally eat lunch around 10:30 am though, so I am still eating in the “morning” hours. Another important note is that I wake up around 5 am during the week, so after 10 am makes it over 5 hours of being awake before I eat for the first time.

I like being okay with being what I call “comfortably hungry”. Randomly grazing on snacks throughout the day just has never appealed to me. I actually have a strong feeling that the ability to be “comfortably hungry” has to do with conditioning (cultivating) your microbiome, your second brain, to be able to handle it. I don’t eat a lot of sugar, so my theory is that the microbes in my digestive system simply don’t generate intense sugar cravings very often.

You could always start with a 10 hour window from something like 9 am - 7 pm and still eat breakfast. It was simply easier for me to just move it to between lunch and dinner with my work schedule.

Reference

• https://www.youtube.com/playlist?list=PLLnzmoCkNT9RVXOjf1KFG738IlM7Gp8xN
• https://www.orlandodietitian.com/2018/04/benefits-of-time-restricted-eating/
• https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/
• https://medium.com/@drstephanie/the-complete-guide-to-short-long-term-fasting-3748f296dfb7

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