If you need a small bit of energy to get you over the hump as OP described, a small handful of high energy snack does the job. Especially when that snack has little to no sugar to trigger an insulin reaction.
It sounds like your reason for fasting is for weight loss primarily. From your described eating schedule you have likely not entered ketosis nor have you moved into cell autophagy. Fasting can be great for both of those but can also help you eat at a calorie deficit from your maintenance caloric requirement. For this reason I say eat those eggs and nuts at noon but by definition you are no longer fasting. But that's ok as long as by the end of the day/ week, you're at a calorie deficit. Just like lifting weights, your body has adapted to your diet and progress has slowed. Your body is talking to you now and trying to tell you something.
Because it is trendy.
Fasting has proven health benefits, one of the biggest being autophagy.
Because the CICO model is highly reductionistic. It's akin to saying all drug addictions can be solved by "just not using drugs".
I don't do it to lose weight. The main benefits of fasting and exercise are mostly about longevity and overall health. It's been proven in many rat studies that fasting slows all markers of aging.
I'll agree with you that CICO doesn't account for a lot when it comes to meal timing and the various hormonal responses but I don't think it purports to. CICO is just a simple way of explaining the first law of thermodynamics and its role in maintaining, losing, or gaining weight. Different diets lead to different biochemical pathways for sure. But a healthy diet still must adhere to this law. It is certainly possible to have a bad diet and lose weight by only adhering to this one principle. This has been proven time and time again most notably by the nutrition professor who lost 27 lbs only eating Twinkies. I speculate that certain blood markers were a disaster. Alternatively, a person can fast and end it with excess calories of healthy nutritious foods and gain fat. CICO is not a diet, it is one law that healthy eaters should follow to meet their goals whether that be lose, gain, or maintain weight.
It depends on how you are doing it. Fasting where you don't eat anything for a day is actually one of the best ways to lose pure fat, AND increase your metabolism. Studies have shown that even after 5 days of not eating people's metabolisms were higher than they were prior to starting the fast.
There are myriad issues with CICO that I go into great detail about in another thread on this forum.
It is not that complicated. Focusing on calorie density of food makes it easy to cut calories through food choices.
Both of the points you've brought up is known or practiced by almost every fat person in the west, so if it were that simple, they wouldn't still be fat (and getting fatter).
Quickest way to shed calories from a diet is to keep it the same but eliminate the excess calories. Swap out soda for zero calorie diet soda, or even better - water. Cut out the oil and butter. Replace sugar with Splenda. For most people those 3 things alone shaves 500 to 1,000 calories per day.
Fat intake is needed for your body to effectively burn stored fat. FYI.
Fat is naturally occurring in things you should be eating (nuts, seeds, whole grains, fish, lean meat). Not something that needs to go out of your way to get…
For the most part I agree with that, but drizzling olive/avocado oil on things like salads etc is a good way to get it too.
i like this idea because when i intermittent fast strictly i end up drinking too much coffee. I also normally lift or do cardio in the morning so skipping breakfast completely feels a little tougher that it would for the roll out of bed last minute and not exercise intermittent fasters out thereFWIW, there's nothing magical about what time you eat your food; 3,000 calories is still 3,000 calories - even if you eat it all in 4 hours.
But IF has one of the best success rates for dieters because it is a lifestyle change that can be kept up with even afer the weight is lost. For that reason alone, IF works really well.
I do a modified IF with two 30-50g protein 'pulses', one in the morning (eggs) and one in the afternoon (2x scoop protein shake), then I can slam 12-16oz chicken breast in the evening and not have room for much else. I stole the idea from here.
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IMO, the biggest benefit is that IF burns almost pure fat, 90% of true weight lost is from fat, whereas virtually all other methods studied are 50/50 fat/muscle or lean more towards burning muscle more than fat.
