I started a 16:8 intermittent fasting schedule a few weeks ago to try and get more consistent energy, but I'm hitting a wall every afternoon around 3 PM. My eating window is from noon to 8 PM, so it's not like I'm going that long without food. Does this mean the timing is wrong for me, or does it just take longer to adjust?
Afternoon slumps are common on a sixteen eight plan. It can come from not enough fuel at lunch or a natural dip in energy in the late afternoon. Try making lunch more balanced with protein fat and fiber and see if that shifts the dip. If it stays you could test shifting the eating window earlier for a week to see if energy steadies
If you want a gentle nudge frame the day so the moment you break the fast sparks joy like saving a favorite drink or small treat for after you end the fast that can help adherence
Try a seven day energy log. Each afternoon note your energy level a simple number one to ten and jot what you ate for lunch. Then look for patterns and adjust lunch size or macros
Consider a small caffeine boost during fasting hours if you tolerate it a black coffee or tea can lift energy without breaking the window
Hydration and sleep matter a lot. Dehydration and poor sleep can mimic a slump so drink water and aim for consistent rest blaming the diet only goes so far
Would you try shifting the window by an hour or two and report back to see if the change helps with the 3 PM dip