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If you are going to be following time restricted feeding, then a high carbohydrate diet won’t be the easiest thing for you to do. The reason is because carbs are processed by the body in 2-3 hours. This is going to cause you to crave more food more quickly than if you are on a low carb diet.
However excluding diet, you may also want to look into limiting your exposure to light an hour or two before going to sleep. The more blue light you expose yourself to before going to sleep, the lower your melatonin production will be. Avoid looking at any kind of artificial light sources at least 1 ½ hours before going to sleep. You can use candle light, or if you absolutely need to have lights on or need to watch TV, then buy sunglasses that block blue light. Uvex makes some that you can buy for under $10. What ever your decision is in reducing blue light exposure, you’ll need to give it a minimum of 2 weeks to allow your body’s circadian rhythm to adjust.
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Hey, i already limit my exposure to blue light before bed while at the same time i am in a dark room(no my bedroom) for hours before bed. my room is blacked out for sleeping as well. i can try to cut back on carbs to see how that helps
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I think the fact that you are waking around 3-4 am might be a sign that you are actually not eating enough. Remember that time restricted eating is not a diet, meaning that benefits are seen when a person eats a full day worth of calories in a restricted window of time.
So try to calculate your basal metabolism then add your energy expenditure to figure out your calorie requirements. Mine happens to be about 1300 + 500-900, so, 1800 - 2200 calories depending on exercise, ect.
I don’t sleep well when I am hungry, and if I don’t have enough food at my last meal it might disrupt my sleep. I usually eat a bit more than I think I should at my last meal, but as long as I stay in on the time restricted schedule I never gain fat.
Also, try getting a good amount of fat and protein into that last meal!
hey what kind of fat do you eat for your last meal?
hey, i thought ive this as well. especially with the exercise i do. i usually walk for 10-15 minutes after meals(3 times a day) then do whatever workout i have for that day as well. i lift, hiit, yoga, or bike. those workouts are usually about 30 minutes. i eat 3 times a day as i stated. i eat more fat than anything (nuts, flax, olive oil, almond butter etc,) but i get full because there is usually a good amountn of fiber in those foods so my dilemma is trying to get enough calories in each meal while not getting full. is just downing a bunch of olive oil to reach caloric goals the solution?
What are you trying to achieve with your body? Are you looking to lose weight, maintain weight, or increase it?
The simple answer to your question of reaching caloric intake using oil is “no”.
i like my weight where its at, which is 160 at 5'11. yesterday i ate less carbs than normal as well as eating more calories from fat. i had a bit more trouble falling asleep at first but felt like i slept deeper when i was asleep. would your answer to the olive oil question be because it isn’t nutrient dense and isn’t something that is necessarily broken down like say nuts or fish?