Alternate day / Intermittent fasting results anyone?

CatFishQ

Hey all, just wanted to see if anyone has any experience with either alternate day fasting and/or intermittent fasting.

I'm currently experimenting with alternate day fasting, I've been doing it for a little over a week now I think and so far the results are great. I'm not weighing in again until Monday, but as far as I know I've lost 4kg+ up to now.
Another great result I've noticed is my skin! It hasn't look this clear in years, and I've noticed that some old scarring that I've had trouble with has also started to noticeably reduce for the first time. At the moment my plan for the week looks a little something like this:
Monday: Normal Day - Try to eat relatively healthy. Aim for calorie allowance.
Tuesday: Fast Day - Tea, Green Tea, Coffee, but mostly Water (with half a squeezed lemon worth of juice per glass).
Wednesday: Normal Day
Thursday: Fast Day
Friday: Normal Day
Saturday: Fast Day
Sunday: Normal Day

I haven't yet decided if I will continue with my "day on day off" approach or instead have 2 fast days together at the end of the week to keep every Monday as my first "Normal Day" of the week.

I'm interested to hear about other peoples experiences with either approach ; any tips, preferred methods and results.
Hope you're all well .

wilsoje74

Sounds horrible!!! Sorry but I work out and like to be active, and I would have zero energy if I didn't eat.

CatFishQ

I have to admit it isn't for everyone! :P

I'm not finding it too bad. The longer I'm doing it I'm finding it a lot easier and I even look forward to the fast days now. It's also changed how I see and crave food. It's shocking to think how much I was eating before out of boredom when I didn't actually need to eat at all! Personally its had a great effect on my normal days and how often I crave or plan on eating.

Aside from the potential for weight loss / management, I'm interested in the other aspects I've heard and read about, like clarity of mind, giving the digestive system a break for a period of time, and the effect on HGH levels etc...

SJVZEE

Sounds horrible!!! Sorry but I work out and like to be active, and I would have zero energy if I didn't eat.

I lost 50lbs doing alternate day IF and had lots of energy on my fasting days-this is actually really common and many people end up doing their bigger workouts on those days. I always designated my fasting days for cleaning my house lol.

OP-I had great success with this method and am now in maintenance My mom, who's been obese since childhood, is now doing it after seeing how it worked for me and she's also had success-she's no longer obese for the first time in almost 50 years. Feel free to message me for more info/help!

Mokey41

The only thing it does is limit your calorie intake which you can do by eating properly every day. Your digestive system doesn't need a rest, it has a job to do and it does it well without "rest breaks" which is a fallacy to start with. Your body still produces bile and stomach acid whether you put food in in or not.

There's no real harm in doing this but no real benefit either other than psychological one you seem to be achieving.

psuLemon

Look in the groups, there are several of them that are dedicated to IF or 5:2 fast. But if you follow the program designed, you do not calorie restrict on non fasting days. Essentially, the programmed is designed create a deficit on fasting days as most people over eat their TDEE. In the end, the calorie deficit will be the same over a week's time. There is no benefit with this approach as compared to conventional daily deficits.

Happymelz

MFP is usually against these types of diets.

They may be quick fixes but are NOT healthy.

CatFishQ

Thanks for the responses so far guys! It's great to hear different peoples views on this.

I understand that ultimately the goal is to create a calorie deficit whichever route is taken. For me this seems to be the easier option in terms of controlling how much I'm eating, and so far I haven't had an issue with lack of energy or irritability, in fact its been quite the opposite fortunately! I feel much happier and ease, and lot less stressed!

For my "Normal Days" I have my calorie allowance set a little lower than I need. Not in an attempt to create a further deficit but to keep me mindful of what I'm eating and not to go crazy. I have been going over the set goal on these days, however I haven't gone over what I actually need. This is just how I do it though, I find it keeps me organised and in check :P

SJVZEE - that's great to hear congratulations to you and your mum! I'm sure you both feel amazing for it. I will add you and give you a message in a second thanks

psuLemon

MFP is usually against these types of diets.

They may be quick fixes but are NOT healthy.

Interim fasting isn't a diet. If you compare your weekly calorie goal IF and MFP are the same. It's just different windows to acquire calories. Some IF is 16:8 or 20:4 or the new craze (especially out of the UK) is 5:2.

psuLemon

Thanks for the responses so far guys! It's great to hear different peoples views on this.

I understand that ultimately the goal is to create a calorie deficit whichever route is taken. For me this seems to be the easier option in terms of controlling how much I'm eating, and so far I haven't had an issue with lack of energy or irritability, in fact its been quite the opposite fortunately! I feel much happier and ease, and lot less stressed!

For my "Normal Days" I have my calorie allowance set a little lower than I need. Not in an attempt to create a further deficit but to keep me mindful of what I'm eating and not to go crazy. I have been going over the set goal on these days, however I haven't gone over what I actually need. This is just how I do it though, I find it keeps me organised and in check :P

SJVZEE - that's great to hear congratulations to you and your mum! I'm sure you both feel amazing for it. I will add you and give you a message in a second thanks

The biggest issue with restricting on non fasting days is you are creating a much larger deficit. High deficits lead to muscle loss. Muscle is what makes you tight and lean. So the more you lose, the more you will have to lose to get the same body. If you lose 20 lbs of muscle, it will just take you that much longer to lose the equivalent amount of fat or longer. Too much muscle loss and you could put yourself in an underweight situation where you will have to do several bulk/cut phase to get back the body you want.

CatFishQ

MFP is usually against these types of diets.

They may be quick fixes but are NOT healthy.

Though I think there is potential for this to be turned into a fad diet for some people, I personally don't view this as such if approached sensibly. For me this is a permanent lifestyle adjustment which I will adjust accordingly as I lose weight over time. For me its not just about weight loss, but my attitude and appreciation towards food and a test of self discipline.

As I said before I don't think this is for everyone and as with any adjustment to ones diet it's always best to check with your doctor before hand. I have checked with my GP and it was recommended that I try this style for a few weeks.

I don't want anyone thinking I'm encouraging or promoting anything that would be useless or harmful!
I'm just after some experiences from other people who have experience with alternate and intermittent styles

Thanks again everyone!

RoyBeck

Not for me. It it works for you, and more importantly, you enjoy it that's all that matters. However, I'd prefer to eat food and lose 20lbs over 15-20 weeks. Personally.

SJVZEE

MFP is usually against these types of diets.

They may be quick fixes but are NOT healthy.

There's actually a group on mfp for this plan and there's quite of people who do it, with mfp's 'blessing'. it's NOT unhealthy and there's health benefits associated with this way of eating. I'm in the best health of my life, courtesy of alternate day IF, and my doctor agrees with me

CatFishQ

The biggest issue with restricting on non fasting days is you are creating a much larger deficit. High deficits lead to muscle loss. Muscle is what makes you tight and lean. So the more you lose, the more you will have to lose to get the same body. If you lose 20 lbs of muscle, it will just take you that much longer to lose the equivalent amount of fat or longer. Too much muscle loss and you could put yourself in an underweight situation where you will have to do several bulk/cut phase to get back the body you want.

I completely agree, this is why even though I have my non fasting day calories restricted, I do actually go over this restriction to the level I should be eating. Again I only do this to ensure I don't go over too much. It's a daft way of going about it I know, as you'd think I would just eat what I need to anyway, but I know what I'm like :P I find that going about it this way just works for me.

To clarify though! I do eat the correct amount on non fast days!

SJVZEE

Look in the groups, there are several of them that are dedicated to IF or 5:2 fast. But if you follow the program designed, you do not calorie restrict on non fasting days. Essentially, the programmed is designed create a deficit on fasting days as most people over eat their TDEE. In the end, the calorie deficit will be the same over a week's time. There is no benefit with this approach as compared to conventional daily deficits.

With alternate day IF you do in fact restrict calories a bit on your non-fasting days. You can figure out the numbers from Dr. James Johnson's book, The Alternate Day Diet, or his website, which has a calculator.

I think you're confusing 5:2 with alternate day IF? They're similar but do have some difference-alternate day IF is stricter than 5:2.

Happymelz

You guys have fun.
I prefer to eat EVERY day.

SJVZEE

You guys have fun.
I prefer to eat EVERY day.

Trust me, I had a lot of fun losing 50lbs in a way that didn't feel like I was dieting. It's definitely not for everyone, but for some of us, it's a great fit

CatFishQ

You guys have fun.
I prefer to eat EVERY day.

Everyone's entitled to their opinion and I don't have a problem with that. I just wanted to hear from and about other peoples experiences and results with this. If it's not for you that's fair enough, I just want a positive discussion on experiences

CatFishQ

Not for me. It it works for you, and more importantly, you enjoy it that's all that matters. However, I'd prefer to eat food and lose 20lbs over 15-20 weeks. Personally.

Exactly. Everyone's different, what one person finds easy or enjoyable, another might see as absolute torture!
For me I am enjoying it thankfully and it seems to be working for me.

Thanks for the response!

gsgitu

i use 16:8 approach. works very well for me. also alt cals/carbs days. i like this calc. http://www.1percentedge.com/ifcalc/
zero cals every other day seems to me like a lot of cut. i do reduced cals/carbs 3 days and TDEE 4 days. usually 2 large meals in an 8 hour time. i like it.

CatFishQ

i use 16:8 approach. works very well for me. also alt cals/carbs days. i like this calc. http://www.1percentedge.com/ifcalc/
zero cals every other day seems to me like a lot of cut. i do reduced cals/carbs 3 days and TDEE 4 days. usually 2 large meals in an 8 hour time. i like it.

Thanks for the response

I've heard from a few people who use either the 16:8 approach or 20:4 after experimenting with alternate day fasting. I think this style is ideal for people with a busy day to day schedule as it enables you to socialize more easily if you're unable to do so with alternate day fasting.

I personally find it easy at the moment with the day on day off approach but I can see how a 16:8 or similar style would be beneficial too.

Thanks for the link too, il have a look at that in a second. I'm also looking at this site too as recommended by someone else:
http://www.johnsonupdaydowndaydiet.com/html/how-to-do-the-diet.html

Thanks again

jennifer_417

I do a version of IF, and I find the benefit, rather than physical, is primarily psychological. I have days where I don't have to restrict because I "earned" the calories from fasting. It really isn't for everybody, and can lead to disordered behaviors and thought patterns in those prone to EDs and such.

1princesswarrior

My riding instructor does the 5:2 method but she does not fast 2 days in a row, she alternates and eats strictly vegetables on her fasting days and water so she actually gets around 400 calories. She's lost a lot of weight and says she feels great with incredible energy. She also said that is the only thing that has worked for her.

On the other hand, I spoke to my doctor about it and she told me it would not be healthy for me because I would end up burning more muscle than fat. And she does not condone fasting, even for medical procedures unless absolutely necessary. So I am following her advice to avoid medical problems related to fasting that I'm at risk for.

My riding instructor is not as active as I am either seeing as how I work two jobs and ride several days a week with one job being at the boarding farm and manual labor.

Just like anything else, I think it's situation specific and you have to find what works for you. Good luck.

autumnmctaggart

I just started my first 24 hour fast today- only 5 more hours left. I am not so interested in the losing weight part of it but more about being able to truly distinguish "hunger pains vs. I am bored so I eat pains".
So far it is going really well. The hardest part is cooking food for the kids and not eating it! But I am drinking lots of water and tea. I think I may try the 2 fasts a week- perhaps Monday & Friday.

andiebaco

I'm using the IF 5:2 (this week is 4:3 because next week I won't be able to because of holidays!). Is it for everyone? No. Is it working for me? Yes! It creates an overall weekly deficit and for me it's easier to manage if I can include during my diet social dinners, some drinks, and frappuchinos.

Will I go back to my old habits because this is a "fad" diet? I don't think so. If I keep a weekly overall deficit or management, and I keep being active I don't see how I will gain weight... For me, low carb was more fad than this.. I ALWAYS gained weight as soon as I moved from the firsts stages of South Beach to the last...

PS: I don't usually fast two days in a row.. I mostly fast Tuesday and Thursday and I'm not too strict with the 500 cals rule (I'm always over by 80 calories or so). I skip breakfast and have two small meals mainly of salads and a protein snack before gym.

vick441

Hey, guys, check this out - http://bradpilon.com/introduction-to-intermittent-fasting/
I've done 1x 24-hr this week and it's been amazing!

CatFishQ

Thanks for all the responses guys it's really helpful and I'm sure everyone reading finds it helpful too!
I'm glad to hear people are having varying degree's of success with each approach, and more importantly seem to be enjoying the process.

I'm going to continue alternate day fasting for another 2/3 weeks (to take me up to a full month) and then I'l post my results at the end. After this I aim to switch to another form of intermittent fasting for a month - possibly a 16:8 or 20:4 approach as some of you guys have, and then post my results again, then possibly switch to the 5:2 approach for a month.

I just started my first 24 hour fast today- only 5 more hours left. I am not so interested in the losing weight part of it but more about being able to truly distinguish "hunger pains vs. I am bored so I eat pains".
So far it is going really well. The hardest part is cooking food for the kids and not eating it! But I am drinking lots of water and tea. I think I may try the 2 fasts a week- perhaps Monday & Friday.

I'm glad to hear it's going well for you. Though I haven't been doing it long, one of the first things I have learned is the huge difference between the "need" to eat and boredom / habbit making me "want" to eat. On my up days I'm not eating half as frequently as I used to, and in doing so appreciate my meals so much more, I swear they even taste different now! :P
I've found the following drinks great on the fast days:

Coffee (probably an obvious one-though I try to limit my intake to before 5pm)
Water with half a squeezed lemon juice p/glass ( I absolutely swear by this at the moment. As well as helping with hunger, its really refreshing and I always feel great after finishing a glass)
Tea / green tea

I'm using the IF 5:2 (this week is 4:3 because next week I won't be able to because of holidays!). Is it for everyone? No. Is it working for me? Yes! It creates an overall weekly deficit and for me it's easier to manage if I can include during my diet social dinners, some drinks, and frappuchinos.

Will I go back to my old habits because this is a "fad" diet? I don't think so. If I keep a weekly overall deficit or management, and I keep being active I don't see how I will gain weight... For me, low carb was more fad than this.. I ALWAYS gained weight as soon as I moved from the firsts stages of South Beach to the last...

PS: I don't usually fast two days in a row.. I mostly fast Tuesday and Thursday and I'm not too strict with the 500 cals rule (I'm always over by 80 calories or so). I skip breakfast and have two small meals mainly of salads and a protein snack before gym.

Great to hear the 5:2 is working for you! It was actually after reading the 5:2 diet book that I approached my doctor and decided to experiment with alternate day fasting. I thought that I would try no food fast days for a period of time, then intermittent (16:8/20:4) and then go back and try 5:2 (all hopefully for about a month each so I can compare the 3 approaches).

Hey, guys, check this out - http://bradpilon.com/introduction-to-intermittent-fasting/
I've done 1x 24-hr this week and it's been amazing!

Hey thanks for the link I'l have a look at this too

Thanks again all, its great to hear from everyone!

mperrott2205

I did the Hodgetwins style of Intermittent Fasting so only eating between 12-8pm but still getting in my 2000 calories. I lost 30lbs in about 2 months and now im losing weight a slower, healthier pace.

Poods71

I did this with great success (lost 2 stone). I got a bit bored with it eventually and I just watch my cals now. Some people worry that it doesn't sound healthy but I read up a lot before I did the diet and couldn't find anything bad about it (except some people saying they didn't like it). Could be stuff now, it was a few years ago. I stopped doing IF about a year or a year and half ago and have not put the weight back on.

The only word or warning I would give though is that you mentioned doing two days together, which they tell you not to do. You can do two up days together but not two down days as apparently you body would go into starvation mode. Doing it day on and off tricks your body so just as it is thinking you are starving you start eating again. I don't know all the scientific jargon though lol

Good luck anyway and I hope you have as much success as I did :flowerforyou:

DarrelBirkett

I had good success doing the 16:8 approach. Its about finding what works for you. Once think I would advise is that if you are concerned about muscle loss, take some BCAA. Also just eat clean.

CatFishQ

I did the Hodgetwins style of Intermittent Fasting so only eating between 12-8pm but still getting in my 2000 calories. I lost 30lbs in about 2 months and now im losing weight a slower, healthier pace.

Hey thanks for the response. That's a great loss! I've just been watching a Hodgetwins video a few minutes ago :P They are crazy haha, but by the looks of things they seem to have had a lot of success and people swearing by them.
By the sounds of things here, a lot of people are having success with the 16:8 style - which I suppose makes sense as it probably isn't too much of a daily adjustment. I will definitely be moving onto this after I'm finished with AD.
Great to hear about your results again btw, congrats

I did this with great success (lost 2 stone). I got a bit bored with it eventually and I just watch my cals now. Some people worry that it doesn't sound healthy but I read up a lot before I did the diet and couldn't find anything bad about it (except some people saying they didn't like it). Could be stuff now, it was a few years ago. I stopped doing IF about a year or a year and half ago and have not put the weight back on.

The only word or warning I would give though is that you mentioned doing two days together, which they tell you not to do. You can do two up days together but not two down days as apparently you body would go into starvation mode. Doing it day on and off tricks your body so just as it is thinking you are starving you start eating again. I don't know all the scientific jargon though lol

Good luck anyway and I hope you have as much success as I did :flowerforyou:

Hey thanks for the response
Which approach did you take sorry? D you mean alternate day (on zero cal fast days) or 5:2 or intermittent?

So far I've only had 2 fast days together once. It was Saturday and Sunday of last week - I only really decided to do this so that I could keep every Monday as a "normal" day, otherwise it would have been Sat=down, Sun=up, Mon=down etc..
I've read a few articles which talk about starvation mode, and though opinions vary, I based my decision to put the two together on reading that starvation mode wasn't an issue until after 60hours of not eating- so for the sake of keeping my Mondays (and the rest of the week the same) I felt fine taking my chances with 48 hours.

It's great to hear you had success with it, but even better to hear that you've also managed to keep it all off too

I had good success doing the 16:8 approach. Its about finding what works for you. Once think I would advise is that if you are concerned about muscle loss, take some BCAA. Also just eat clean.

Great to hear another 16:8 approach success =] Seems to be a really popular one!
Thanks for the advice on muscle maintenance too. My doctor did something about mention BCAA, especially if I wasn't working out enough to maintain or build any muscle, it is one thing I have been a little bit worried about so I'l definitely look into this

Sorry if I don't manage to get back to everyone, I'm trying to keep up with all the responses and it is really helpful to hear from you all