I Stopped Eating After 6 PM and This Is What Happened: Week by Week

Important: Before changing your eating schedule, consult a doctor. Avoiding dinner may not be suitable for certain conditions, pregnancy, breastfeeding, or other situations. The experience described is not medical advice but a personal story.

My name is Eva, and for the past six months I have been practicing intermittent fasting with my eating window ending at 6:00 PM. I'll tell you how this changed my well-being, what challenges I faced, and why I don't want to return to my old eating routine.

Main points from the article:

• First week is the hardest as your body adjusts;
• New habits form after 21 days;
• Drink enough water;
• Distribute calories throughout the day correctly;
• Get enough sleep, or you'll crave food more;
• In the first month, I lost 3 kg.

Why I Decided to Stop Eating After 6 PM

Like many office workers, my day was full of snacks, and the main meal came in the evening. After work, I could eat a full lunch, and then a dinner just a couple of hours later. Frequent sleep issues and morning fatigue made me reconsider my eating schedule.

First Week: What Happens to Your Body

The hardest period was between 7 PM and 9 PM, when hunger hit and irritability followed. To cope, I prepared herbal tea in advance and kept a glass of water nearby.

By the fourth day, my body began to adapt to the new routine. An important observation: it became easier to fall asleep, and the feeling of heaviness before sleep disappeared.

How I Adjusted My Day Schedule

I had to significantly change my routine:

• Breakfast moved to 8:00 AM;
• Full lunch at 1:00 PM;
• Light snack at 4:00 PM;
• Last meal no later than 6:00 PM.

I focused especially on breakfast. If it used to just be a cup of coffee with a sandwich, now I prepare a full meal rich in protein and complex carbs: oatmeal with egg, cottage cheese with whole grain bread, or an omelet with vegetables.

Unexpected Discoveries

By the end of the first month, I noticed some interesting changes:

• No more nighttime snacking;
• Better sleep quality;
• More energy in the mornings;
• Easier focus at work;
• Reduced swelling.

But there were also difficulties. In the first weeks, I had a strong sweet craving around 5 PM. It helped to increase my lunch portion and add healthy fats to the diet.

What Science Says

Studies show that a long break between meals helps the body better absorb nutrients and regulate blood sugar levels. This time is also used for cellular repair — a process called autophagy.

Important Rules to Follow

1. You should not completely stop eating dinner if:
   
   
   • You have chronic conditions;
   • You exercise in the evening;
   • Your blood sugar is unstable;
   • You are pregnant or breastfeeding.
     
     
2. You must:
   
   
   • Maintain proper hydration;
   • Ensure a balanced diet;
   • Listen to your body;
   • Consult a doctor if you experience any concerning symptoms.

Practical Tips for Those Wanting to Try

• Start gradually. First, move dinner to 7:00 PM, then to 6:30 PM, and so on. This helps the body adapt without stress.
• Make a list of evening activities that distract you from thinking about food: reading, walking, hobbies. A warm bath in the evening can help relax and sleep faster.
• Keep healthy snacks at work: nuts, fruits, yogurt. These can help avoid intense hunger in the evening.

My Current Diet

After six months of experimentation, I found the best routine for myself:

• 8:00 AM — Hearty breakfast: porridge with fruits and nuts or an egg dish with avocado;
• 11:00 AM — Snack: apple and a handful of nuts;
• 1:00 PM — Lunch: soup or a main dish with lots of vegetables;
• 4:00 PM — Light snack: cottage cheese with fruit or veggies with hummus.

What Changed in Six Months

The biggest achievement isn’t the lost weight (though I did lose some), but a better quality of life. I sleep better now, feel more energy in the mornings, and no longer suffer from daytime drowsiness.

But it's important to understand: what worked for me might not work for you. Before changing your eating habits, consult a doctor and undergo basic health checks. Any dietary changes should be gradual and comfortable for your body.

Skipping dinner after 6 PM is not a magic pill for weight loss or health improvement. It's just one tool that can help enhance well-being when done correctly and without contraindications.

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