True.. Sugar is the main culprit for weight gain and many other issues.
I am doing IF from last three months and with low carb, completely avoiding sugars, coffee, tea, milk and any other sweets.
And I do resistance workouts six times a week.
Noticed that body fat % reduced a lot eventhough I was on correct weight to my height and replaced that with muscles (because of weights workout) to an extent. And some weight loss because of reducing fat.
Other things noticed are.. good quality sleep, glow in my face, improved skin texture, no drowsiness or dizziness, feeling light and energetic.
That's quite a hardcore IF, avoiding even milk and tea.
In your low carb diet program, what carbs do you take? Do you feel less energy with low carb when you do resistance training?
How long you have been at IF, low carb and resistance training.
I am doing this IF from last 3 months. I am feeling more energetic during workouts as compared to earlier. I do workouts before breaking the fast. Initially for couple of days, felt weak because I was used to drink or eat something before workouts. Once I got used to it (after two days), it became normal and more energetic. During 48 hour fast, I feel bit weak especially while doing workout after 44 hours of starting fast.
Other thing what I noticed is.. once I do workout, feels more energetic and feels to continue fast for few more hours. I think body starts consuming fat reserves and get energy during that time.
Coming to my diet (18:6 IF)..
Workouts.. 10:30am
Breaking fast.. 12:30pm (Huel Black .. meal replacement shake), 2 white eggs
Lunch.. 2:30pm.. Brown rice/white rice, Veggies
Snack.. 4pm.. Almonds, pista, walnuts
Fruits.. 4:30pm.. Apple and Banana
Dinner.. 6:30pm.. Veggies/Salads/Soup/lentils like black channa etc and two egg whites.
Supplements.. afternoon and evening.. Vitamin D and Omega
To answer other question.. did Keto for three months two years back. At that time, not able to do workouts because always feeling weak eventhough was reducing weight and fat%.
For me weight is not an issue. Just want to reduce fat%, increase muscle %. So balanced diet like IF is better.
I am not feeling I am missing anything in this diet. Earlier used to drink tea (with milk and sugar) 3-4 times a day but after starting diet, didn't feel to have.
Now no cravings at all for sugars.
And once in ten days or so, doing around 44-46 hours of fasting. It may not be required but just doing it.
Because of lockdown and no access to gym (I am in UK).. felt muscles shrinker a bit (ofcourse fat loss also contributed to it). Will hit gym once things come to normal.
Moving to India as soon as international flights resume and start my early retirement lifestyle. I will be missing my HUEL in my diet once I move to India. Huel is not available in India. It is one of the main contributor for me in diet.