I really like intermittent fasting it's a simple but very effective diet plan. I've lost lost 100lbs since January right now I weigh 225.
Essentially intermittent fasting is not eating before noon. Your first meal should be almost exclusively protein. Then your next meal 2-3 meals throughout the day should have a few carbs. I personally always try to keep my carb intake below 100 grams. Also try and keep your protein intake around 250 grams. Also try not to eat crappy carbs like ice cream etc. Good luck man!
Firstly, congrats on the weight loss! 100lbs in 7 months is awesome!! But this post has far too many broad generalizations. By the book "lean gains" IF (which is what most people mean when they just refer to "IF" is fasting 16 hours out of the day and having an 8 hour feeding window. Whether that window starts at 10AM, 2PM, noon, 5PM, or any other time depends solely on convenience and the time you ended your feeding window the night before. If its convenient for you to start at noon, then stop eating at 8pm the previous night and begin your feeding window at noon the next day. But that specific feeding window isnt the basis of IF, the 16 hour fast is.
Next, you dont have to go low carb on IF. I personally liked to combine carb cycling with my old IF regimen, but you dont have to. The beautiful thing about IF is that the fast helps improve insulin sensitivity, therefore the subject SHOULD be able to tolerate more carbs than otherwise. Saying that your first meal should be exclusively protein is once again simply plain wrong.
His protein goal may very well be far different than yours as well, saying it has to be 250 isn't correct either. OP, and maybe even the poster of the quote I have quoted, find your tdee on an online calculator. Then take your body weight and thats the number of grams of protein you should eat a day (on average, i usually just shoot for +\- ~10%). For instance, i weigh 240lbs, so i aim for 215-265g per day. Then, take your weight times 0.5 - this is the amount of fat you should eat per day. Once again, +/- ~10% is fine. So going back to my example, i aim for 105-135g/day. Then I fill in the rest of my calories with carbs. You can always adjust fat and carbs, what i laid out is just the general starting point. Spread your macros and calories out however you want between the 3 meals, but I remember Martin (the creator of IF) states that you should have 45-50% of your total calories in your post workout meal. Whether it is your first or your third or whatever, you just have to adjust your remaining meals to compensate for that amount of calories. I used to do ~50% post workout (meal #1) consisting of half my protein intake and the majority of my carb intake for the dat, ~15% meal 2 consisting of a little protein/carbs/fat, ~35% meal 3 30 mins before my feeding window closed consisting of the remainder of my macros.
You could either go about it this way, or go to an online IF calculator (there are plenty out there, just play around with a couple and see which one you like best). One of them will literally set your entire diet plan up for you, day by day, week by week, until you meet your goal weight that you plugged in to the calculator. IF isnt some magical diet plan, it comes down to convenience and satiety. I prefer eating larger meals and not having to worry about packing food everywhere i go. Plus, I eventually came to the point where I actually enjoyed fasting. I used to do an all day fast (another form of IF) once a week where I would cook a humongous pot roast with a bunch of potatoes and other veges and then have a pint of ice cream for my calorie intake for the entire day.
