Should I use intermittent fasting for the last 10 pounds?
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beth0277
Posts: 217 Member
I've lost about 50-55 pounds in a year or so. The last 10 have stalled out. Thinking of doing intermittent (8/16) to lost the last bit. Has anyone had success with this? I want to make sure I'm able to go back to calorie counting without gaining anything back after losing with IF. Any input?
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Replies
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You’ll still have to count calories with IF. The final pounds are the slowest, so your logging is going to have to be as tight as possible.9
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If you want to keep losing weight, you need to keep a calorie deficit. The lower your weight, the smaller calorie deficit is possible, and the slower the loss. Meal timing is inconsequential.4
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Intermittent fasting is calorie counting with a timing schedule thrown in. It won't matter in the least with regards to weight loss if your calories aren't managed. An IF schedule does help some people stay on track.
https://community.myfitnesspal.com/en/group/49-intermittent-fasting6 -
IF is just another way of eating, it helps some people stick to their deficit and doesn't work for others. It's not magical. The last 10lbs will come off slow, losses will sometimes get masked by fluctuations and it requires you to be super precise with your logging. There's nothing wrong with trying IF to see if you like it, but it's not going to take the 10lbs off any quicker over just straight calorie counting.8
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You’ll still have to count calories with IF. The final pounds are the slowest, so your logging is going to have to be as tight as possible.
Yes, I still plan to count calories. I've just heard, from my doctor, that IF throwing your body into ketosis can help the last few pounds.11 -
Nope. IF does nothing for ketosis unless you’re already following keto. People maintaining or bulking will also follow IF...their weight goals are still only determined by their calorie intake.
You say you’ve been at this for a year. Have you taken a diet break in that time?7 -
If you're having adherence problems, then maybe IF would be okay for the last 10 lbs (or however many you want). If you're not having adherence problems, I'm not really sure what you expect from IF.
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Congrats on your major loss! MFP recommended goal for last 10 lbs is 0.5 per week. You don't need a gizmo plan to do that, just accurate logging. This is also the best way to prep for Maintenance. I suggest you eat the way you plan to eat for maintenance, ie, the rest of your life. That's what will set you up for long term success!4
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Ketosis has nothing to do with intermittent fasting. I naturally do IF because of my schedule, and I am far from in ketosis. This is why you really shouldn't get diet advice from a doctor.7
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Change Doctors pronto as that is frankly idiotic.
Eating in a slightly restricted window doesn't push you into ketosis, you would have to be very low carbs too but then it's the lack of carbs not the timing that does it.
Ketosis doesn't guarantee weight loss anyway without a calorie deficit.
IF doesn't guarantee weight loss without a calorie deficit (I tried 16/8 when I was maintaining for example).
Neither IF or keto have any weight loss advantage when calories (and protein) are matched over eating "normal" foods in a "normal" eating pattern. They may be good choices for adherence for some people, they may be poor choices for adherence for others....
Back to your original question - would suggest with only 10lbs to lose you start thinking ahead to maintenance....
What eating pattern will suit you long term?
What types of foods will suit you long term?8 -
If intermittent fasting is a good fit for your eating habits, there's no reason not to use it. Some people find it makes it easier to stick to their calorie goals. But other than that, it won't make you lose the weight any faster or more efficiently. Weight loss is about how many calories you eat, not what time you eat them.0
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Your doctor doesn’t know what they’re talking about. Calorie is a calorie regardless of when you eat it2
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Regarding medical doctors not knowing what they're talking about ... A 2016 study found that medical programs in the state of Ohio "...averaged 2.8 hours of instruction on obesity, nutrition and physical activity counseling, and only 42 percent of them taught the residents techniques for how to perform health behavior counseling..." 2.8 hours is the equivalent of a single course.
Source: https://health.usnews.com/wellness/food/articles/2016-12-07/how-much-do-doctors-learn-about-nutrition
The point is some GPs may choose to do extra study in nutrition and wellness, but they don't have to. As others have said, most don't know a lot about it. Ditto with psychology. A responsible M.D. in my opinion will refer you to a nutritionist for help with obesity, or if you have an eating disorder, refer you to a mental health professional who specializes in eating disorders. A medical doctor can't be an expert in everything related to the human organism and a doctor who is arrogant enough to believe otherwise is in my opinion unethical - medical and mental health professionals are bound by their code of ethics to operate within the boundaries of their expertise.4 -
Regarding medical doctors not knowing what they're talking about ... A 2016 study found that medical programs in the state of Ohio "...averaged 2.8 hours of instruction on obesity, nutrition and physical activity counseling, and only 42 percent of them taught the residents techniques for how to perform health behavior counseling..." 2.8 hours is the equivalent of a single course.
Source: https://health.usnews.com/wellness/food/articles/2016-12-07/how-much-do-doctors-learn-about-nutrition
The point is some GPs may choose to do extra study in nutrition and wellness, but they don't have to. As others have said, most don't know a lot about it. Ditto with psychology. A responsible M.D. in my opinion will refer you to a nutritionist for help with obesity, or if you have an eating disorder, refer you to a mental health professional who specializes in eating disorders. A medical doctor can't be an expert in everything related to the human organism and a doctor who is arrogant enough to believe otherwise is in my opinion unethical - medical and mental health professionals are bound by their code of ethics to operate within the boundaries of their expertise.
In the US, an MD will generally refer you to a Registered Dietitian (board certified professional), not a nutritionist (job title with no specific requirements).0 -
Regarding medical doctors not knowing what they're talking about ... A 2016 study found that medical programs in the state of Ohio "...averaged 2.8 hours of instruction on obesity, nutrition and physical activity counseling, and only 42 percent of them taught the residents techniques for how to perform health behavior counseling..." 2.8 hours is the equivalent of a single course.
Source: https://health.usnews.com/wellness/food/articles/2016-12-07/how-much-do-doctors-learn-about-nutrition
The point is some GPs may choose to do extra study in nutrition and wellness, but they don't have to. As others have said, most don't know a lot about it. Ditto with psychology. A responsible M.D. in my opinion will refer you to a nutritionist for help with obesity, or if you have an eating disorder, refer you to a mental health professional who specializes in eating disorders. A medical doctor can't be an expert in everything related to the human organism and a doctor who is arrogant enough to believe otherwise is in my opinion unethical - medical and mental health professionals are bound by their code of ethics to operate within the boundaries of their expertise.
Another study which showed that, on average, doctors in U.S. medical schools receive less than 24 hours of instruction on nutrition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2430660/0
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