Thoughts on Intermittent Fasting
MSFab08
Posts: 19 Member
I’ve had a few people recommend it to me and I’m curious but still a bit skeptical.
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Replies
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What makes you skeptical? The health claims, the feasibility, the necessity? Which protocol(s) is/are you contemplating?0
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Some people find it's a good fit with their eating pattern and it helps them adhere to their calorie goal. Other than that, there's no magic to it - weight loss still comes down to how many calories you consume, not what time you consume them. It's very trendy right now, but a lot of the claims about it are highly overblown.9
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First off, realize that IF is a schedule, not a diet. It "dictates" when you eat, not what you eat or how much you eat.
As such, it's very possible to over eat and gain weight with IF. You still have to manage your intake. IMO, if it lines up well with your natural eating tendencies, then it's probably a good thing. If it doesn't, then it's probably only going to make things harder.13 -
I agree with the above. It can make it easier to stick to your diet for some people but it does not guarantee you'll lose weight. My husband has only eaten one meal in the evening for decades and he's been overweight all of that time. I don't start eating until late afternoon for weight control and because I rarely get hungry before then.
The only way to know if it's a good fit for you is to give it a try.1 -
I've tried various forms of IF over the past several years. I found that for me (female), the longer fasting times day after day did not work for me over time (look up Fast 5 or OMAD). I've read that this can be more difficult for women, but in any case, it definitely was true for me. I've found that I do best by not eating until around 1pm, and stopping eating around 10pm. (look up 16/8 or 14/10 IF) I definitely still have to log and watch what I eat-- 8-10 hrs is still plenty of time to do some caloric damage! But if I eat in the morning, I eat even more all day long, because I feel hungrier throughout the day.
I have lost weight AND gained weight doing IF, but I definitely do better with it than without it. Good luck!4 -
Most days my meal timing is identical to intermittent fasting schedules I've seen. I like to eat at 11 am and 4 pm. Sometimes I have a snack at 2 pm. Sometimes I have a small breakfast at 9 am, which still means that I'm only eating 9 am-4 pm, which is still a 7 hr window. Most IF I've seen is "eat in an 8 hr window (lots of people say noon-8 pm) and fast for 16 hrs." My normal pattern is a 5.5 hr window in which i eat and then 18.5 hrs in which I don't eat.
I didn't do this to be an IFer. I do this because it's how my schedule works out. I end work at 4 pm and like to eat a big meal that satisfies me for the rest of the evening. I go out dancing most nights at 9 pm and I don't like feeling full while I'm moving around.2 -
Thank you everyone for your feedback2
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I was recently eating within a 1 hour window, every 24 hours. I ended up gaining a few pounds instead of losing. I did it for about 3 months. I would eat at midday only. Now, I'm using CICO and I'm losing weight again and I feel better. That's just my story.2
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If IF helps you adhere to your calorie goal by scheduling your meals into a shorter time frame then go for it.
You can always give it a go and see if it helps.
I suggest the 16/8 schedule (16 hours fast and 8 hours eating).
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kommodevaran wrote: »What makes you skeptical? The health claims, the feasibility, the necessity? Which protocol(s) is/are you contemplating?
Basically skeptical that it actually works.
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kommodevaran wrote: »What makes you skeptical? The health claims, the feasibility, the necessity? Which protocol(s) is/are you contemplating?
Basically skeptical that it actually works.
What does "it works" mean. Whether or not it works depends largely on your expectations of it.0 -
kommodevaran wrote: »What makes you skeptical? The health claims, the feasibility, the necessity? Which protocol(s) is/are you contemplating?
Basically skeptical that it actually works.
It doesn't 'work'. You do the 'work' by eating less than you burn. IF may or may not make that work easier for you, depending on your schedule and personality. It's just an eating schedule.3 -
I totally hear you... it sounded weird to me at first too. I’ve followed it now for over 2 years and have definitely appreciated the results. I’ve just done weekly, one day fasts (drinking some nutrient drinks during the day and lots of water) as opposed to the daily window of eating style of IF.1
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kommodevaran wrote: »What makes you skeptical? The health claims, the feasibility, the necessity? Which protocol(s) is/are you contemplating?
Basically skeptical that it actually works.
It's just a method for calorie restriction, like the majority of other methods.1 -
TurtleTape wrote: »kommodevaran wrote: »What makes you skeptical? The health claims, the feasibility, the necessity? Which protocol(s) is/are you contemplating?
Basically skeptical that it actually works.
It's just a method for calorie restriction, like the majority of other methods.
That's incorrect. You could say that certain IF protocols are designed around calorie restriction, but most common implementations are NOT - they are schedules for when you eat and when you fast... how much you eat is entirely up to you.2 -
I’ve had a few people recommend it to me and I’m curious but still a bit skeptical.
I’m realizing I was too vague. I need to lose weight and a few people recommended IF. I did do research on my own, but I can’t be convinced it can help with WEIGHT-LOSS because the ones that recommended IF to me have only been on this “schedule” for less than a month.0 -
I’ve had a few people recommend it to me and I’m curious but still a bit skeptical.
I’m realizing I was too vague. I need to lose weight and a few people recommended IF. I did do research on my own, but I can’t be convinced it can help with WEIGHT-LOSS because the ones that recommended IF to me have only been on this “schedule” for less than a month.First off, realize that IF is a schedule, not a diet. It "dictates" when you eat, not what you eat or how much you eat.
As such, it's very possible to over eat and gain weight with IF. You still have to manage your intake. IMO, if it lines up well with your natural eating tendencies, then it's probably a good thing. If it doesn't, then it's probably only going to make things harder.
As such, IF will have no inherent impact on weight gain/loss. That strictly comes down to your calorie intake.2 -
I’ve had a few people recommend it to me and I’m curious but still a bit skeptical.
I’m realizing I was too vague. I need to lose weight and a few people recommended IF. I did do research on my own, but I can’t be convinced it can help with WEIGHT-LOSS because the ones that recommended IF to me have only been on this “schedule” for less than a month.First off, realize that IF is a schedule, not a diet. It "dictates" when you eat, not what you eat or how much you eat.
As such, it's very possible to over eat and gain weight with IF. You still have to manage your intake. IMO, if it lines up well with your natural eating tendencies, then it's probably a good thing. If it doesn't, then it's probably only going to make things harder.
As such, IF will have no inherent impact on weight gain/loss. That strictly comes down to your calorie intake.
Thanks!0 -
For me, IF is a method I use to make calorie restriction easier. But as I stated above, I still have to log and watch what/how much I eat.0
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TurtleTape wrote: »kommodevaran wrote: »What makes you skeptical? The health claims, the feasibility, the necessity? Which protocol(s) is/are you contemplating?
Basically skeptical that it actually works.
It's just a method for calorie restriction, like the majority of other methods.
That's incorrect. You could say that certain IF protocols are designed around calorie restriction, but most common implementations are NOT - they are schedules for when you eat and when you fast... how much you eat is entirely up to you.
I didn't say its primary purpose was calorie restriction, just that it's a method for it. Reducing the amount of time you can eat quite often results in eating less, so generally fewer calories.0 -
I’ve had a few people recommend it to me and I’m curious but still a bit skeptical.
I’m realizing I was too vague. I need to lose weight and a few people recommended IF. I did do research on my own, but I can’t be convinced it can help with WEIGHT-LOSS because the ones that recommended IF to me have only been on this “schedule” for less than a month.
I lost 54-lbs doing a 20:4 IF and have kept it off doing a 16:8. I'm 28-month into it and am maintaining within a 5-lb range from my lowest weight. It is a sustainable way of eating for me because I get to eat tell full each evening. I eat ad libitum in the evenings in my eating window and probably put down 1800-2400 kcals. I'm much less hungry fasted than trying to eat a small meal early in the day and then stop eating. It helps me control my eating and has worked very well for me. Give it a try and see if it helps you control your eating. I would recommend a 16:8 schedule to start with and see where that gets you. I am glad I haven't had to count or weigh anything doing this or just eat small meals because those things would be very difficult for me to do.3 -
I totally hear you... it sounded weird to me at first too. I’ve followed it now for over 2 years and have definitely appreciated the results. I’ve just done weekly, one day fasts (drinking some nutrient drinks during the day and lots of water) as opposed to the daily window of eating style of IF.
***I agree. I do it as well and I'm losing as well. But I also exercise with it and drink plenty of water***0 -
Intermittent fasting is working well for me because it is an eating schedule rather than a diet. I have a history of yo yo'ing on diets. I'm making IF a way of life, so that even on days when I give in to cravings/make inferior food choices, I am at least constricting how long I do that and therefor how much I eat. It naturally restricts my calories. Another benefit I have personally experienced is that by fasting for 18 hours each 24 and adding my healthy fats to my diet, my hormones seem to be leveling out. I don't have any proof that this is a direct result, but I can say I have never seen these results when I have tried other things.1
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Some people find it's a good fit with their eating pattern and it helps them adhere to their calorie goal. Other than that, there's no magic to it - weight loss still comes down to how many calories you consume, not what time you consume them. It's very trendy right now, but a lot of the claims about it are highly overblown.
Exactly! There's no claims that it's truly better for you in the long run. If it works better with your schedule, or helps you to restrict your calories to what your goal is, then give it a go. I did it for about a year, and I did lose weight, but it was because of what I was eating, not when I was eating it.0 -
Another side benefit for me was that my digestive system seemed to appreciate the break each day vs. eating frequent small meals. Problems with GERD and bowel issues didn't occur with IF.
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For me, it has several advantages. I do 20/4 weekdays and a more relaxed schedule nearer 16/8 at weekends to fit in with my partner. Note that it is in addition to calorie counting, not a replacement for calorie counting. I also eat low carb as well as I simply feel better doing that.
1. I'm a tiny human, and my caloric needs are low. Eating two meals a day with no snacks allows me scope and creativity with what I do eat, and the ability to add some more caloric options, which helps me not feel deprived.
2. I feel much less hungry when I am doing IF.
3. 2 meals take far less mental time and energy up than the snack all the time plan I started my weight loss doing. It's simply far less planning, which I appreciate.0 -
well Ive been a faster basically all my life, Im not a person who eats breakfast never really was even as a kid. most of the time I fast 16:8 some days its 18:6. yes I did gain weight fasting because I was eating more calories than my body burned. I also lost weight fasting because I was/am eating less than I burn.
It works for me because I cant eat early in the day I often feel sick to my stomach(dont ask me why), and now that I have to take meds before I eat it makes it work too. But I dont lose anymore weight fasting as opposed to times I dont fast which I have also done before. weight loss comes down to a calorie deficit(CICO). if it helps you to stick to your calorie deficit great. but if not its not going to make a difference in weight loss.
I also dont see a difference in my hunger either. the differences in what makes me hungrier or not hungrier is my macros. If I eat more protein,fiber and less carbs I seem to be more satiated(I cant do high fat). If I eat a lot of carbs lately I want to eat everything in the house(my glucose and so on is normal too dont have any issues with diabetes or insulin resistance). Im not low carb by any means most day Im over 150g.
its one of those try it and see approaches.2 -
I’ve had a few people recommend it to me and I’m curious but still a bit skeptical.
Not for everyone. When I was cutting (aka my fat loss phase), I did it, not for the benefits, but because I prefer eating 2-3 big meals opposed to 5-6 small meals. Mind you that I still had to be in a caloric deficit, IF alone will not guarantee weight loss. If you can survive fasting long hours, it can be a useful tool.1 -
I’ve had a few people recommend it to me and I’m curious but still a bit skeptical.
The benefit of IF for some people is that eating during a shorter time window makes it easier for them to stick to their calorie goal.
For other people it doesn't work because they get so hungry while fasting that they overeat once they are in their eating window.
Whether you do IF or not you will need to eat the same amount of calories to lose the same amount of weight. It's just a question of how to arrange your eating schedule to make it as easy as possible!3
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