Intermittent Fasting 20:4 cheat day

Alexm0252

Hello, I'm new here and was really happy when I discovered this group. I am currently doing IF 20:4 (my eating window is between 17 and 21 pm, yesterday I had a cheat day, but I ate only within the earing window and I want to ask is it better to continue following 20:4 as normal or skip one day of eating i.e. 44 hour fast? Thanks

leighn62

Welcome to the group! I do 18:6 but since I usually eat later on Friday and Sat nights, not to mention there is usually wine involved, so I may fast 20:4 or 22:2 the next day and only eat one meal. If I have overeaten the day before, I find the one meal keeps me at a bigger calorie deficit so that by the time the weekend is over I haven't done too much damage. I don't think a cheat day here and there requires a giant fast the next day. Just keep up with your fasting schedule and maybe watch your macros very closely the next few days. IF is healthy for your body for all sorts of reasons so I make sure I always have at least 16 hrs of fasting. That's the priority for me.

Alexm0252

Hi, thanks a lot for the answer. I decided to go for the long fast though. It was alright since I was still filling full from the cheat day

PPumpItUp

"Looking at the numerous studies I've read, the earliest evidence for lowered metabolic rate in response to fasting occurred after 60 hours (-8% in resting metabolic rate)."

"Seemingly paradoxical, metabolic rate is actually increased in short-term fasting. For some concrete numbers, studies have shown an increase of 3.6% - 10% after 36-48 hours"

Just do not fast over 48 hours and you are good to go.
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

leighn62

Thanks for the link. From my own personal experience, I am more hungry the more often I eat. For some reason I was extra hungry Sunday way before the end of my fasting window. I succumbed and ate a late breakfast. As a result I was hungry over and over before the end of the day even though I was eating low carb. I learned my lesson. Drink tea, broth, water, coffee or whatever. I ended up being unsatisfied and still ate over my calories. It was not worth it to eat early.

PPumpItUp

Same here, if I am fasting I am not hungry and I do not mind not eating but once I start eating I do not want to stop until I am full. Lately I have been getting all of my calories from 2 meals, lunch and dinner, and a post workout protein shake with dextrose added.