Intermittent fasting

nabila_rahman94

Hey to anyone that might be reading this! I just started IF recently and am doing the 4:3 ratio (eat 4 days, fast 3). In the nicest way possible, I'm not looking for anyone that's going to tell me how unhealthy it is but rather people that can encourage me and may also be fasting. My life is pretty busy and as much as I try I can't make time for two workouts a day and tons of meal prep. I'm usually always on the go and IF suits my lifestyle well. It does get difficult at times which is why I am looking for some IF BFFS! Also, I think I'm kinda funny so that's just another perk Pleaseee, feel free to friend me and lets lose some weight together

nabila_rahman94

hollygirl101

You fast for three days? Like, zero calories for three days? I've done 24 hours or so before but three I'm not sure I could handle. I'd be pretty crabby. What's your experience been like?

nvpixie

I'm doing IF, but I'm on the 16/8 plan. My eating window is 12-8pm I'm going on my 3rd week. This has worked for me in the past. I wish I would have kept it up!
What days are your fasting days?

nabila_rahman94

Yup 3 days! Definitely not consecutive days though. I fast MWF and eat TuThSaSu

TavistockToad

hollygirl101 wrote: »

You fast for three days? Like, zero calories for three days? I've done 24 hours or so before but three I'm not sure I could handle. I'd be pretty crabby. What's your experience been like?

4:3 is like 5:2, you eat 500 cals on 'fast' days

Azercord

http://community.myfitnesspal.com/en/group/49-intermittent-fasting Whole group of us if you are looking for like minds, support, ideas, or just general conversation. Jump on in the group if you want.

bmmacintyre

I've never been able to do it, but a coworker of mine ate low cal M-F and indulgent on the weekends and maintained. He just had a banana and coffee for breakfast during the week, skipped lunch, and ate a very small protein and veggie dinner. Weekends he had three full meals per day of whatever he wanted. To lose I'm guessing just skip the treats on the weekends and make all meals lean healthy and veggie filled.

bmmacintyre

nabila_rahman94 wrote: »

Yup 3 days! Definitely not consecutive days though. I fast MWF and eat TuThSaSu

Do you at least drink fluids on the days where you consume 0 calories?

nabila_rahman94

bmmacintyre wrote: »

nabila_rahman94 wrote: »

Yup 3 days! Definitely not consecutive days though. I fast MWF and eat TuThSaSu

Do you at least drink fluids on the days where you consume 0 calories?

Yes I do, I stick to water. Sparkling water definitely helps when you feel that pang of hunger. You can eat up to 500 cals and still be considered as fasting.

nabila_rahman94

This article really helped me out! https://medium.com/@sumaya/myifguide-38037b3b1ec4#.udsrwpyez

nabila_rahman94

bmmacintyre wrote: »

I've never been able to do it, but a coworker of mine ate low cal M-F and indulgent on the weekends and maintained. He just had a banana and coffee for breakfast during the week, skipped lunch, and ate a very small protein and veggie dinner. Weekends he had three full meals per day of whatever he wanted. To lose I'm guessing just skip the treats on the weekends and make all meals lean healthy and veggie filled.

So we're the days that he had the banana and coffee and the chicken and veggies considered his "fast days"? I'm usually good with not eating until about like 6:30-7pm. That's when it really gets to me. I even feel guilty about eating those 500 cals.

dym123

I fast 8 hours a day, its called sleeping. But in all seriousness, please do not do this, it is not sustainable and when you go back to eating "normal" you'll gain most, if not all the weight back. I lost over 100lbs eating more healthy stuff, less non-healthy, which is how I still eat and it has allowed me to keep the weight off for more than 2 years so far. I never starved myself.

persephpom

I'm doing the 16/8 plan too and I love it! I feel so good and have so much more energy! I also limit my calorie intake during my eating window to between 1200 and 1400.

NorthCascades

nabila_rahman94 wrote: »

In the nicest way possible, I'm not looking for anyone that's going to tell me how unhealthy it is but rather people that can encourage me and may also be fasting.

Actually a lot of research shows that intermittent fasting has several health benefits.

oolou

I'm doing the 5:2 fast I have 500 cals on Mon/Thurs and the other days I aim for 1500 cals but often end up around the 1700 mark or more. Losing nicely and finding it more manageable than calorie restricting every day. I think this is because I tend to start eating late in the day naturally and so on fast days I don't really notice that I'm having less food than usual until it's late.

Hornsby

Nothing wrong with 4:3, BUT eat your 500 cals on the fast days.

I just do 16:8 for calorie control.

liveloseliftlove

I do a 23/1 to 20/4 IF schedule daily... feel free to friend me, if anyone would like. 1500 cals daily. Lost 60 pounds thus far.

nabila_rahman94

Hornsby wrote: »

Nothing wrong with 4:3, BUT eat your 500 cals on the fast days.

I just do 16:8 for calorie control.

So you're actually supposed to eat the 500 calories on fast days? I had heard that you can start that way but are supposed to move off of it when you can. I just get such mixed reviews on IF altogether, it's hard to stay motivated.

MoveitlikeManda

nabila_rahman94 wrote: »

Hornsby wrote: »

Nothing wrong with 4:3, BUT eat your 500 cals on the fast days.

I just do 16:8 for calorie control.

So you're actually supposed to eat the 500 calories on fast days? I had heard that you can start that way but are supposed to move off of it when you can. I just get such mixed reviews on IF altogether, it's hard to stay motivated.

yes you are ment to eat those 500cals, also try not to work out on fast days

AmmeLynn

IF sounds very interesting to me, id like to research~ thanks!
~A

eypat2016

This diet is not healthy! Not want you want to hear I know.
Cycle your carbs, it works. And you don't go hungry.
Keep your calories the same each day, the amount will depend whether or not you wish to gain, lose or maintain.
Then just alter the macronutrients each day but keep calories the same.
On low carb days up fat and protein on medium and the high carb day simply lower protein and fat. It's simple and 100% works for anyone and is healthy.
Work your calorie requirements out with an online calculator. Once you have that, the rest is easy and my fitness pal makes it even easier by allowing you to put each days macronutrients in seperately.
It's so easy. Their really is no need for starving yourself, which will just lower your metabolism and make it easier for you to gain weight when you eat normally again.
If you need anymore info please get in touch.

sijomial

Have you read the research by Dr Krista Varady?
She seems to have done the best scientific research and trials on alternate day fasting.

amusedmonkey

nabila_rahman94 wrote: »

Hornsby wrote: »

Nothing wrong with 4:3, BUT eat your 500 cals on the fast days.

I just do 16:8 for calorie control.

So you're actually supposed to eat the 500 calories on fast days? I had heard that you can start that way but are supposed to move off of it when you can. I just get such mixed reviews on IF altogether, it's hard to stay motivated.

I have done every other day fasting and I keep coming back to it whenever I'm less active/more hungry. Yes you are supposed to eat your 500. Going 0 calories is not the goal, the goal is to regulate your calories to where you only feel like you are dieting a few days a week then eat comfortably on the rest. Whenever I'm having a surge of appetite or forced to be less active, alternate day fasting helps me keep up the deficit without feeling like I'm eating too little. It's a bit harder to keep up if my appetite isn't all there or if I'm extra active because I find myself averaging a number of calories too low for my liking so I switch back to normal every day diet.

You eat 500/600 calories on fast days (I actually do 800) and then eat whatever you want within reason to satisfaction on normal days without purposely stuffing yourself, preferably around your maintenance calories (mine is 2200 calories and I eat anywhere from 1800 to 2500). What you don't do, as many people who are new to IF tend to do, is eat 500 on fast days then eat some low number of calories on normal days like 1200 or something. That's not good. That's undereating and could compromise your health.

ciaraos27

I was advised to do this by a therapist at my hospital clinic as it helps reset insulin level apparently. I'm doing 5:2 and around 800cals on fast days as I work a long day and like my gym time. Just started really so can't see much yet. Not too hard though as I get my teats in within reason on non-fast days.

KATRENAJ

I fasted two, went very low carb 2 and will go back to fasting. I feel great. I'm going to do this as long as I feel good. Threw some juicing in on food days.

fipearson1971

Ive been doing the 5:2 for a month, you dont starve but I realise how much I eat just for pleasure. The books are encouraging especially as weight loss is an added bonus to the health benefits of the diet.

Hornsby

eypat2016 wrote: »

This diet is not healthy! Not want you want to hear I know.
Cycle your carbs, it works. And you don't go hungry.
Keep your calories the same each day, the amount will depend whether or not you wish to gain, lose or maintain.
Then just alter the macronutrients each day but keep calories the same.
On low carb days up fat and protein on medium and the high carb day simply lower protein and fat. It's simple and 100% works for anyone and is healthy.
Work your calorie requirements out with an online calculator. Once you have that, the rest is easy and my fitness pal makes it even easier by allowing you to put each days macronutrients in seperately.
It's so easy. Their really is no need for starving yourself, which will just lower your metabolism and make it easier for you to gain weight when you eat normally again.
If you need anymore info please get in touch.

This is generally false.

eypat2016

I've seen it work for literally 100s of people of all shapes and sizes.
It's time proven.
Alas people fall for all sorts of gimmicky rubbish and waste years trying to get in shape.
Keep it simple, it works!

Hornsby

Just because one diet may work for you, doesn't make all other options wrong and unhealthy.

TeaBea

hollygirl101 wrote: »

You fast for three days? Like, zero calories for three days? I've done 24 hours or so before but three I'm not sure I could handle. I'd be pretty crabby. What's your experience been like?

No - not zero calories........

5:2 is maintenance for 5 days and 500 calories for 2 days.

4:3 would be similar.....but 3 days of 500 calories. This would be more for people that have lots of weight to lose. Think of 4:3 as trying to lose 2 pounds a week.

http://community.myfitnesspal.com/en/group/100058-5-2-fasting

http://community.myfitnesspal.com/en/group/49-intermittent-fasting