I have been on the same protocol for 2 weeks with full compliance, other than the hunger scale. I am still working on what the different numbers feel in my body, and I occasionally eat to a +5 to +6. I have also still been experiencing a fair amount of hunger in the mornings. I have been NFNS for 6 weeks and IF for about 4 weeks.
My protocol is:
Weekly weight-in (Thursday)
Fasting with an eating window of 11am-7pm
Two meals per day
Allow all vegetables, fruits, nuts, beans, whole grains (including white rice), and full fat diary.
Allow two squares of >80% dark chocolate
No limit on veggies
0-2 services of fruit per day
Fat with EVERY meal
1-2 servings of protein per meal
0-1 servings of whole grain per day
Avoid: All types of flour and sugar
Eating between -4 –> +4 on the hunger scale
Eating over 30 minutes and put my utensil down after every bite
Since starting SCS 6 weeks ago, I have lost 8lbs, which is amazing, and I am so excited about it.
I have lost a total of 70lbs over the last few years and kept it off so I am not new to weight loss. However, over the last two weeks, I have gained two lbs. Now, I have eaten salty meals over the last week, which could have something to do with it. When do I make a change? What change do I make? I can feel my brain wanting to do diet mentality things to lose weight quicker, but then I am really trying to only do things that feel sustainable to me long term.
My thoughts about a change to make:
1.) Constrain my eating window from 11am-7pm to 12pm to 7pm
2.) Start measuring my food
What else? Other suggestions? Please advise. Thank you.