Intermittent fasting

ahamm002

Like others have said, it's still all about CICO. But if you have trouble maintaining a calorie deficit then it's not a bad idea to look into IF. Intermittent Fasting seems to be a magic bullet for some people that allows them to consistently maintain a calorie deficit.

jjpptt2

For the people dismissing hormone manipulation (for lack of a better term) in favor of CICO...

Is it because hormone manipulation isn't a thing and/or has no impact on weight loss (short term or long), or is it because its importance pales in comparison to CICO? Or... ?

jennifer_417

I did it for a while with good results. It's just another way to create a calorie deficit. But it's definitely not for everyone.

sijomial

katrinalawson wrote: »

Hi all,
I'm just wondering everyone's thoughts on fasting and if it really helps with weightloss.

Back to the question after the thread hijack.....

Yes IF can help with weight loss if it personally suits you for adherence to a sustainable calorie deficit.
But if it doesn't suit you then it's a hindrance.
Do remember a lot of the "noise" around IF isn't aimed at people who are calorie counters - if restricting food intake some days or part of everyday due to intermittent fasting works for weight loss then it's because they are eating less.
"I skipped some meals and lost weight" is a bit of a no *kitten* Sherlock statement isn't it?

I liked 5:2 when I lost weight, found my weekly moderate calorie deficit was far less difficult than an everyday deficit and I got to goal weight and stayed there. But I've also known many people who tried 5:2 and hated it and failed with it.

Also tried 16:8 at maintenance but didn't like (or really need) rigid rules around eating windows.

Try whatever version appeals to you along with a healthy overall diet and an appropriate calorie deficit (daily or weekly). You can always revert if you don't like it.

steffi1686

I started trying fasting after my coworker also started and had success after his doctor recommended Dr. Fung's book The Obesity Code. 3 days a week I basically skip breakfast and lunch and eat a normal dinner. I have been losing weight steadily and it really helps offset any weight gain if I go out to eat over the weekend. I don't really calorie count anymore so it helps save on time. You definitely get used to not eating during those times. The key is to make sure you drink plenty of water.

I am still not sure whether it is CICO or IF that is the reason for the weight loss. Likely it is a mix of things that contribute to weight loss; boiling it down to just one thing or another is too simplistic. So find what works for you and your lifestyle.

blambo61

No matter the protocol, you need a calorie deficit to lose. Whether there is a metabolic advantage or not with IF (I believe there is), any protocol with a deficit, as calculated by CICO, will result in weight loss (you used up energy and it had to come from somewhere).

See http://ajcn.nutrition.org/content/90/3/519.full

pay attention to the gluconeogenisis discussion

"the energy cost to produce glucose through gluconeogenesis was 33% of the energy content of glucose"

This shows me that IF results in a metabolic advantage due to the extra gluconeogenesis involved with IF.


Again any protocol will work (with a deficit). I believe for the same amount of calories consumed, IF will work better though. Any protocol can be overcome also (including IF and LC) by consuming too many calories.

Other things I like about IF is that I eat tell full instead of stopping eating before I'm full. I get to eat tell fullness because I eat most of my calories in a short window. I also don't have to do much meal planning, and I don't count or measure anything.

IF, I'm sure, isn't for everyone and stopping eating before your full and eating more small meals might be easier for some than not eating for a long time but it might require that you count and measure to make it work.

Dvdgzz

The secret to being a skinny *kitten*. I mean, everyone that I know who is "naturally" skinny forgets to eat. Some of us aren't so lucky and have to consciously avoid eating for a time.

ryenday

sijomial wrote: »

katrinalawson wrote: »

Hi all,
I'm just wondering everyone's thoughts on fasting and if it really helps with weightloss.

I liked 5:2 when I lost weight, found my weekly moderate calorie deficit was far less difficult than an everyday deficit and I got to goal weight and stayed there. But I've also known many people who tried 5:2 and hated it and failed with it.

Also tried 16:8 at maintenance but didn't like (or really need) rigid rules around eating windows.

Try whatever version appeals to you along with a healthy overall diet and an appropriate calorie deficit (daily or weekly). You can always revert if you don't like it.

Try it and see? I ate 8400-9000 calories a week - deficit the same each day ( approx 1250 cake a day). Over 6 months my weight loss was averaging 2.5 pounds a month. I started 5:2 IF this month- Same weekly calories but two days at 500 and 5 days close to 1500. This month is not over and I’ve lost over four pounds. I don’t believe that is a coincidence- I believe 5:2 fasting has a different effect on my body than everyday low calorie restriction did.

Plenty on the forum will say IF doesn’t matter, only CICO. I can’t give you evidence and scientific studies, I have only my experience to offer. It was a game changer for me. But would it be for another? I don’t know, so unless you have a history of eating disorder I would recommend giving it a try.

Nikion901

If you don't eat anything after dinner until breakfast, you are fasting during that time ... as well as any time you don't eat between meals long enough for your stomach to empty out ... I understand this varies some, but is about 6 to 8 hours after consumption.

I like to do a 12-hour fast between supper and breakfast ... but that's just so I can get a more accurate fasting blood glucose check with my glucometer.

ahamm002

jjpptt2 wrote: »

For the people dismissing hormone manipulation (for lack of a better term) in favor of CICO...

Is it because hormone manipulation isn't a thing and/or has no impact on weight loss (short term or long), or is it because its importance pales in comparison to CICO? Or... ?

All of the different types of diets (eg., Keto diets, low sugar diets. intermittent fastings, etc.,) always claim some sort of hormonal or metabolic advantage. But the real reason they work for so many people isn't because they increase your metabolism by 0.1%, but because they simply provide a way of eating that allows people to routinely consume less calories.