The solutions to lose weight are not the same for everyone : we know that to lose weight you need to establish a calorie deficit, but there are two fundamental problems for those who want to lose a lot of weight. The motivation to continue a weight loss regime for a long time and the sense of hunger that can give us problems with smaller and necessarily lighter meals. A useful approach for some is Time Restricted Feeding : a method I’ve talked about many times before, which involves eating within a daily time limit. For example, by abolishing breakfast or dinner, and having two meals a day a little more substantial. This method, according to a University of Alabama study , works best if you skip dinner or have dinner very early(in practice in the afternoon), in association with a low-calorie diet, while obviously alone it is not enough.

TRF proved useful especially when there was a lot of weight to lose , as in the case of 58-year-old Lorna Shelton who, after trying to lose weight with a low-calorie weight loss regimen, managed to lose 50 kilos by combining the two strategies : the elimination of dinner and reduced calories. Lorna started from a weight of around 120 kilos, and came to weigh almost 70 in a year. In this way, she was able to have two more substantial meals and one snack, instead of five meals (the traditional three plus two snacks) which left her hungry and made it difficult for her to stick to her weight loss plan. His new day with the TRFit included a breakfast at eight, a lunch at twelve and a snack at four in the afternoon, after which Lorna only drank some herbal tea until the next day. Since the meals were more abundant in the evening, she did not feel hungry.

For example, if you are on a 1200-calorie diet, you can have two 500-calorie meals (for example for breakfast a two-egg omelette, three toasts with jam, a glass of skim milk, a small fruit or for lunch 80 grams of wholemeal pasta with a small can of tuna or 100g boiled legumes and a large plate of vegetables with a teaspoon of oil) and a 200-calorie snack at four in the afternoon (a 170g skimmed Greek yogurt and a fruit like an apple from 200 gr). If you really cannot keep a complete fast, 200 grams of raw fennel or raw cucumbers at dinner does not affect the rules of intermittent fasting.
Lorna was able to lose 50 kilos by organizing her meals this way, in agreement with her nutritionist.