As other people are mentioning, I think the key factor for weight loss in any of these diets (intermittent fasting, keto, etc) is just making it more difficult to consume calories, which leads to a caloric deficit.
I have a somewhat odd diet, where I naturally prefer to eat a single large (~2000 kcal) meal each day, and don't really eat outside that. I've been maintaining pretty much the exact same weight to within 5lb for years like this, despite it effectively being an extreme ~30-minute time-restricted-eating window.
I've been within +/- 5 lbs for the last 20 years, zero intent or effort. I think some people just have better/worse mental connections to their stomachs. Even though it's wired in (vegas nerve) [1], many people don't seem to be aware that communication is possible. And, people don't realize how smart your stomach is: there's as many neurons in your stomach as a cat brain [2]. Our whole evolution was primarily about appeasing our stomachs, so it makes sense.
I personally listen very closely to my stomach. It's a visceral, literal, two way communication.
I eat when I'm hungry. When I eat, I feel how many calories I need, and I "listen" for how many calories I've consumed. I know when I'm done. My tastebuds say so, and my stomach says so.
I follow my cravings for veggies, protein, etc, and usually literally let my stomach decide what I should eat. I think about different foods, and get a that visceral positive/negative feeling (although it's more than that) from my stomach, and choose based on that. There are many foods that I like the taste of, but my stomach says no.
If I know I have an eventful/physical day planned, I will think of it and my stomach, and get hungrier (in the "feeling" and physical sense) the day/morning before, unsatisfied with normal proportions, and eat extra.
Whenever I've had bloodwork done, all my levels were within 1 quantization of "average"/nominal, so it's treating me well.
You can communicate with your stomach, and it can communicate with you.
I've been doing this since Jan 1, sometimes called OMAD for One Meal A Day. I had already been skipping breakfast, so lunch is now a cup of tea or diet soda.
Maybe it's just the excitement of a new diet plan, but it's helped me lose 25 pounds so far this year, on track for 35 total before I re-evaluate. I just don't seem to have the willpower to only snack in moderation, but limiting myself to an hour a day is working. I can still have that dessert I'm looking forward to, it just has a specific timeframe now. Do I feel hungry sometimes? Yes, but I need some practice being hungry after years of stuffing my face whenever I felt like it.
It's the most effective way I've found to lose weight. I don't think it's doing anything magical to my metabolism. Like you say, it's just a convenient and easy-to-maintain way of eating less. I just know that I don't eat anything in a day until after I get home from work, and I don't even have to think about it.
So would you agree that the main reason for your weight loss on OMAD is caloric restriction from not being allowed to eat when you're sometimes hungry, when you probably would have eaten extra at those times before OMAD?
Yeah, I've been attempting OMAD as well and one thing that never occurred to me is how slowly you get through the groceries. And I never seem to get back to those leftovers :)
> Yes, but I need some practice
> being hungry after years of stuffing
> my face whenever I felt like it.
Why do you need such practice?
I'd honestly rather suffer an hour doing unpleasant cardio to burn off carbs than spending all day feeling miserable and shaky from hunger. Particularly on jobs or tasks where mental focus is essential.
I've found the hunger only lasts 10 minutes or so at times you body thinks are meal times, and actually, having a metal task you can throw yourself into really helps.
I've never experienced shakes, and its not misery per se, but you are constantly reminded you are overweight. :)
Do you mind if I ask what time of day you have your meal? I have the same eating pattern but can't always keep the same daily pattern due to 12 hr work schedules.
I just eat when I get hungry and have the time. No effort to keep the same daily schedule. On most days I'll end up eating 4-6 hours after I wake up, but if I'm busy I have no problem toughing out a few hours of light hunger and eating closer to 10 hours into the day.
A 12 hour work schedule seems pretty difficult to square with this kind of eating habit, and I'd probably just switch to eating smaller amounts whenever I get the chance if I were in that situation. Do you find it particularly uncomfortable to eat multiple meals a day?
I have a somewhat odd diet, where I naturally prefer to eat a single large (~2000 kcal) meal each day, and don't really eat outside that. I've been maintaining pretty much the exact same weight to within 5lb for years like this, despite it effectively being an extreme ~30-minute time-restricted-eating window.