Intermittent fasting

beckaboo0110

Can someone explain how IF works please? What is the plan? How would I don it? Any help is appreciated

kommodevaran

It works by limiting the time you're allowed to eat. So if you lose, gain or maintain weight, that's still based on your calorie intake. Whether it "helps you lose weight", depends on whether it makes it harder or easier to eat the right amount of calories.

beckaboo0110

But how do you do it? Sorry very new to the idea

bdgfn

You select a time frame where you will not eat. Let's say you want to limit yourself to only eating between noon and 6pm (18:00). You are then "fasting" from 18:00 until noon the next day, for a total of 18 hours. Most people already fast, they just don't look at it that way. If your last meal is at 6pm, for instance, and you do not eat after that before going to bed, then have breakfast at 7am, that is in effect a 13-hour fast, although most do not consider anything less than 16 hours to be a true "intermittent fast". During the hours you allow yourself to eat, you can eat whatever your daily food plan calls for. Just remember, if you still consume 3,000 calories in those six hours, you won't have much of a benefit from that intermittent fast. Hope this helps.

kommodevaran

beckaboo0110 wrote: »

But how do you do it? Sorry very new to the idea

How do you do what? You eat all your meals within the "window" of your chosen "protocol". So if you're on 16:8, you eat, for instance, at 8AM, 12PM, 2PM and 4PM, or 2PM, 4PM and 10PM, or if you're on 18:6, you eat at 7AM and 1PM or 12PM and 7PM.

Are you informed on the "why" already?

fb47

I'd like to add that before you do this, IF is not magical, you will not lose fat at a faster rate than any other diet. Calories will still matter. IF is a good tool if you want to eat 2-3 big meals in a small time frame vs 5-6 small meals provided that you're in a caloric deficit for weight loss.

beckaboo0110

Thanks for all the info. This helps explain it better.

Machafin

It still works on calorie deficit like many other diets, it just makes it easier to stay in your calorie range (for some people). It works well with me because I like to eat bigger meals.

It also takes a few days to a couple of weeks to get accustomed to it. You may feel weak, light headed, etc but this typically goes away with time.

I still get hungry occasionally (I eat from 12 to 8), but I find that the hunger comes in waves and goes away quickly. Ice water helps a lot.

I have also done 20:4 (20 hours fast) and almost like it better. I am still relatively new (3 weeks now) but am happy with the results. I also save money on food because I am not eating as much and can afford to get healthier options.

NovusDies

This is my personal opinion. I don't think it is something a person should engage in unless it already comes naturally. I think eating based on your natural inclinations is always going to be the most sustainable during and after you lose weight. I have skipped breakfast almost continuously for somewhere in the neighborhood of 25 years. For me that is natural.

Technically speaking though you are doing it now. There is no such thing as not doing it. Everyone has an eating window and everyone has a fasting window. If a person eats from breakfast at 6am until a bedtime snack at 10pm they are doing an 8:16.

kds10

To the OP there is tons of stuff on the internet as well as books, etc. on it thru Amazon.

I like IF and I think for someone who eats from sunrise to sundown at least if the only change they make is limiting their eating window and nothing else then it can began to teach them control and then once the eating window becomes habit then they can start to work on other changes..i.e. eating less, etc. To start with I would recommend a 14 hour fast and 10 hour eating window and then adjust as you become used to it. So this way say you finish dinner by 7 p.m. then nothing to eat until 9 a.m. the next day. Then as that becomes a habit add an extra hour of fast, etc. etc. or if what you eat is not that great right now start working on that instead.

TVDMD

I am currently doing intermittent fasting along with 10 minutes of HIIT a day. I must say the feeling if being healthier came way before the physical improvement. But, to simplify the IF I am doing is basically eating one meal a day at 6pm. I get off at 5pm so anywhere between 6 and 7pm I know I will eat my meal. My calorie goal is 1340 a day and that's what I eat everyday, once a day. It won't work for everyone but I love it. Makes me feel like I'm binging without actually binging. You have to find what works for you. Also I HATE working out so 10 min of intense exercise a day has worked wonders for me. I feel skinny already. This is just another option if you're looking for something very simple and extremely effective.

melstanley

Download Body Fast in your apps.. it's free ..

Unknown

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