Intermittent fasting for women
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so if you were to do 1 of these how do you decide ratios? ie 20;4 , 16:8 ect? are these the only ratios? and is one better that the other? can you make up your own ratio ect? this is just curiosity if anyone can enlighten me
Depends on you and how well you do with fasting/eating bigger meals.
5:2 can be pretty mild. The idea is that you eat 5 days at maintenance then 2 days (usually non-consecutive) at a deep deficit. Usually on the deep deficit days people skip breakfast, sometimes lunch too.
16:8 is a sixteen hour fast with an 8 hour eating window. I can do this one if I really want to and it did previously help me lose that last 10 pounds. With an 8 hour window you can still eat 3-4 meals, which works for me.
20:4 is a 20 hour fast with a 4 hour eating window. So you likely have maybe 2 meals. My blood sugar/eating is such that this doesn't work for me. I'm usually good with 300 - 400 calories and can be satisfied with less if I eat less calorie dense foods. So I would feel bad with low blood sugar and would have a tough time getting all the calories in unless I went for some serious high calorie stuff...super nachos and ice cream maybe. Not sustainable for me.0 -
I started 16:8 about 3 weeks ago.
I had previously been trying to fit in 6 small meals a day, or 3 average meals with a couple of snacks - but I found once I started eating I couldnt stop, and I dont think my meals were "small enough".
With the 16:8, I have been stunned by the results, and how easy "I" have found it (Its absolutely not for everyone).
Here are things Ive discovered:
- I am 100% okay not eating breakfast - Ive spent the last couple of years "forcing" myself to eat breakfast - Its not something I need first thing in the morning. I drink coffee and water through the morning until lunch
- I eat a normal lunch/dinner - about 400-500 cals for lunch, about 700-800 cals for dinner (or less - note: Im only 5'1 - dont freak about about 1200cals) - if I get peckish in between - I will grab a granola bar or something similar
- For my brain - its very easy to say "Dont eat before lunch" or "Dont eat after dinner". This is an easy rule for me to follow
- Ive instantly stopped snacking just before bed......
- Its nice not feeling "guilty" about eating. I am really enjoying my lunch and dinner.
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