It's not about being perfect, do what works for you in the long run, a cup of coffee will always be better than a donut / milk & cereals / a full english breakfast when it comes to calories and insulin response
This. I've been doing TRF for years. The only thing I have in the morning is black coffee, with an occasional splash of milk. Diet and exercise is all about doing things for the long term where consistency trumps almost all the other details.
I also think about the 80/20 rule. If friends want to go to brunch, I go to brunch. If I'm out of town on business and a client wants to meet for breakfast, I eat a bit of breakfast. I don't make a big deal about it because my steady state is TRF.
I'll add though, after TRF for years, when I eat breakfast I notice my energy levels are off for the whole day. And, I'm also crazy hungry the next morning. Whereas normally I'm rarely ever hungry.
It's not about being perfect, do what works for you in the long run, a cup of coffee will always be better than a donut / milk & cereals / a full english breakfast when it comes to calories and insulin response