16:8 Intermittent Fasting Style
Makingchanges17
Posts: 124 Member
Hello! I'm just curious if anyone has had success with the 16 hour fasting window and 8 hour eating window style of intermittent fasting? I've been doing it and just curious if anyone else has seen success. Also, do you do it every day or so many days out of the week?
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Replies
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It doesn't affect fat loss any better than a typical eating schedule.. if that's what you mean by "success".11
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Cherimoose wrote: »It doesn't affect fat loss any better than a typical eating schedule.. if that's what you mean by "success".
I appreciate your response and I really am truly asking about anything I guess. I've noticed that cravings have diminished for me so I am just generally curious
. Thank you for your response! 2 -
What kind of success are you looking for? Success from people who have been on it for a couple of months or less that lost some weight or success from people who achieved their weight goals by doing it?
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I intermittent fast 16/8 3-4 days a week. I have done this most of my adult life as I am not a huge fan of breakfast. Currently I do it for the autophagy benefit, rather than weight loss, as I lost 35kg and at 62 my skin is not as forgiving as it was. I am finding that over time my excess skin has reduced significantly, to the extent that people are actually commenting on it. Some people consider 16/8 as a good way of eating less calories as there is a smaller window for eating, but it really comes down to what you are eating in your eating window. Eat 3000 calories of food and you will gain weight, eat 1300 and you will most likely lose weight.10
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What kind of success are you looking for? Success from people who have been on it for a couple of months or less that lost some weight or success from people who achieved their weight goals by doing it?
I'm looking for both which doesn't help I know. I'm hoping it'll just generally help me feel less sluggish and if it happens to help me get to my goal then yay. So far it has helped cravings and bloating lessen. I'm not looking for it as the answer to anything but just a tool that helps aid things along I guess and curious as to how it has helped others. 5 -
I intermittent fast 16/8 3-4 days a week. I have done this most of my adult life as I am not a huge fan of breakfast. Currently I do it for the autophagy benefit, rather than weight loss, as I lost 35kg and at 62 my skin is not as forgiving as it was. I am finding that over time my excess skin has reduced significantly, to the extent that people are actually commenting on it. Some people consider 16/8 as a good way of eating less calories as there is a smaller window for eating, but it really comes down to what you are eating in your eating window. Eat 3000 calories of food and you will gain weight, eat 1300 and you will most likely lose weight.
That's awesome! That's great that it has helped for you in that aspect! I'm sure it's most likely just made me more mindful and helps slow me down with meals and not have an automatic "it's 7:30 better have breakfast just because of the time". I think it has made me focus more on my hunger cues.6 -
Makingchanges17 wrote: »What kind of success are you looking for? Success from people who have been on it for a couple of months or less that lost some weight or success from people who achieved their weight goals by doing it?
I'm looking for both which doesn't help I know. I'm hoping it'll just generally help me feel less sluggish and if it happens to help me get to my goal then yay. So far it has helped cravings and bloating lessen. I'm not looking for it as the answer to anything but just a tool that helps aid things along I guess and curious as to how it has helped others.
Maybe you should temporarily decrease your deficit to see if you can acclimate. Are you getting enough protein?
BTW, I have eaten this way for a very long time. That won't mean I can help because you and I are different but I might have some ideas.2 -
I absolutely love intermittent fasting and have had success with that eating style. I do both 16:8 and 20:4. It definitely helps with my cravings and I prefer to have one or two more fulfilling meals. I started doing it for the autophagy benefit because I am so worried about loose skin and then found the eating plan just works really well for me.3
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I’m currently following 18/6 but am flexible with my fasting and feeding periods because I’m solidly in maintenance at the lower end of my maintenance weight range. Did 22/2 a while back for 45 consecutive days. Have practiced IF every day since about middle of September 2018. Practiced it for various stints in the past beginning with Lent 2009.
It’s great and I attribute my current successes to it along with other tools in my fitness, health and wellness toolbox.6 -
Makingchanges17 wrote: »What kind of success are you looking for? Success from people who have been on it for a couple of months or less that lost some weight or success from people who achieved their weight goals by doing it?
I'm looking for both which doesn't help I know. I'm hoping it'll just generally help me feel less sluggish and if it happens to help me get to my goal then yay. So far it has helped cravings and bloating lessen. I'm not looking for it as the answer to anything but just a tool that helps aid things along I guess and curious as to how it has helped others.
Maybe you should temporarily decrease your deficit to see if you can acclimate. Are you getting enough protein?
BTW, I have eaten this way for a very long time. That won't mean I can help because you and I are different but I might have some ideas.
I decreased a little bit but still had the cravings and found myself just really hungry. I have seemed to fill up a lot faster now with the 16:8 and cravings have diminished and I have noticed feeling less bloated when waking up and digestion has been less sluggish. I get quite a bit of protein in during the day and also increased my vegetable intake and decreased carbs.0 -
LittleLightShine wrote: »I absolutely love intermittent fasting and have had success with that eating style. I do both 16:8 and 20:4. It definitely helps with my cravings and I prefer to have one or two more fulfilling meals. I started doing it for the autophagy benefit because I am so worried about loose skin and then found the eating plan just works really well for me.
That's so awesome!!! I have definitely noticed my cravings decreasing which is really nice! I'm so happy it has been going well for you!0 -
pierinifitness wrote: »I’m currently following 18/6 but am flexible with my fasting and feeding periods because I’m solidly in maintenance at the lower end of my maintenance weight range. Did 22/2 a while back for 45 consecutive days. Have practiced IF every day since about middle of September 2018. Practiced it for various stints in the past beginning with Lent 2009.
It’s great and I attribute my current successes to it along with other tools in my fitness, health and wellness toolbox.
That's definitely very helpful for me! So you didn't noticed increased fatigue during the 45 days? Thank you so much for the response!1 -
You’ll get a lot of haters here unfortunately, as soon as you say IF.
I’m doing it and have done it in the past with great success. Lost 15kilos the first time, shooting for that again now (got slack and put it all back on)
I’m gradually cutting back on carbs but I’m not going to go full keto, I count my calories and most days after exercise ive netted about 1500. It helps me with bloating, acid reflux and general other gut problems. I don’t feel so heavy around my period either.
I do recommend keeping up your electrolytes during the fasting period, it helps with headaches and tiredness.12 -
smcurtis1981 wrote: »You’ll get a lot of haters here unfortunately, as soon as you say IF.
I’m doing it and have done it in the past with great success. Lost 15kilos the first time, shooting for that again now (got slack and put it all back on)
I’m gradually cutting back on carbs but I’m not going to go full keto, I count my calories and most days after exercise ive netted about 1500. It helps me with bloating, acid reflux and general other gut problems. I don’t feel so heavy around my period either.
I do recommend keeping up your electrolytes during the fasting period, it helps with headaches and tiredness.
I'm okay with haters, the big thing is that health and wellness is not a one-size-fits-all approach. People have strong feelings for almost anything, and if this doesn't seem to align with me (so far it is) then I will switch things up. That's so awesome that it has helped you! I've noticed reduction in bloating as well and has helped with cravings and GI stuff.
I appreciate the feedback so much! And the tips for headache reduction and fatigue. Thank you again!3 -
Makingchanges17 wrote: »Makingchanges17 wrote: »What kind of success are you looking for? Success from people who have been on it for a couple of months or less that lost some weight or success from people who achieved their weight goals by doing it?
I'm looking for both which doesn't help I know. I'm hoping it'll just generally help me feel less sluggish and if it happens to help me get to my goal then yay. So far it has helped cravings and bloating lessen. I'm not looking for it as the answer to anything but just a tool that helps aid things along I guess and curious as to how it has helped others.
Maybe you should temporarily decrease your deficit to see if you can acclimate. Are you getting enough protein?
BTW, I have eaten this way for a very long time. That won't mean I can help because you and I are different but I might have some ideas.
I decreased a little bit but still had the cravings and found myself just really hungry. I have seemed to fill up a lot faster now with the 16:8 and cravings have diminished and I have noticed feeling less bloated when waking up and digestion has been less sluggish. I get quite a bit of protein in during the day and also increased my vegetable intake and decreased carbs.
There are two schools of thought on this. One is that you will eventually acclimate given enough time and the other is that your hunger and energy levels will continue to plague you because you are not a good/natural fit. I think both answers are right and it just depends on the individual.
Are you exercising and eating back a portion of your exercise calories?
Are you exercising before you have eaten? Fasted exercise is loved by some and hated by others.
If you are delaying breakfast is that when you are hungry? Perhaps you can try reversing it and start eating in the morning and stop at lunch. It is less common because so many people are accustomed to a large dinner. I eat practically none. In fact, I have had no dinner tonight and I didn't eat it last night either. Just realized.
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Makingchanges17 wrote: »smcurtis1981 wrote: »You’ll get a lot of haters here unfortunately, as soon as you say IF.
I’m doing it and have done it in the past with great success. Lost 15kilos the first time, shooting for that again now (got slack and put it all back on)
I’m gradually cutting back on carbs but I’m not going to go full keto, I count my calories and most days after exercise ive netted about 1500. It helps me with bloating, acid reflux and general other gut problems. I don’t feel so heavy around my period either.
I do recommend keeping up your electrolytes during the fasting period, it helps with headaches and tiredness.
I'm okay with haters, the big thing is that health and wellness is not a one-size-fits-all approach. People have strong feelings for almost anything, and if this doesn't seem to align with me (so far it is) then I will switch things up. That's so awesome that it has helped you! I've noticed reduction in bloating as well and has helped with cravings and GI stuff.
I appreciate the feedback so much! And the tips for headache reduction and fatigue. Thank you again!
People assume if you push back on the magicks of IF you hate it. In reality most people will agree it is a useful tool it is just not proven to do anything above and beyond being a tool in humans.10 -
Makingchanges17 wrote: »Makingchanges17 wrote: »What kind of success are you looking for? Success from people who have been on it for a couple of months or less that lost some weight or success from people who achieved their weight goals by doing it?
I'm looking for both which doesn't help I know. I'm hoping it'll just generally help me feel less sluggish and if it happens to help me get to my goal then yay. So far it has helped cravings and bloating lessen. I'm not looking for it as the answer to anything but just a tool that helps aid things along I guess and curious as to how it has helped others.
Maybe you should temporarily decrease your deficit to see if you can acclimate. Are you getting enough protein?
BTW, I have eaten this way for a very long time. That won't mean I can help because you and I are different but I might have some ideas.
I decreased a little bit but still had the cravings and found myself just really hungry. I have seemed to fill up a lot faster now with the 16:8 and cravings have diminished and I have noticed feeling less bloated when waking up and digestion has been less sluggish. I get quite a bit of protein in during the day and also increased my vegetable intake and decreased carbs.
There are two schools of thought on this. One is that you will eventually acclimate given enough time and the other is that your hunger and energy levels will continue to plague you because you are not a good/natural fit. I think both answers are right and it just depends on the individual.
Are you exercising and eating back a portion of your exercise calories?
Are you exercising before you have eaten? Fasted exercise is loved by some and hated by others.
If you are delaying breakfast is that when you are hungry? Perhaps you can try reversing it and start eating in the morning and stop at lunch. It is less common because so many people are accustomed to a large dinner. I eat practically none. In fact, I have had no dinner tonight and I didn't eat it last night either. Just realized.
I do exercise and sometimes eat back the calories, not always. I usually eat 1-1.5 hours beforehand. I haven't been as hungry now doing the 16:8. Dinner is a family thing for me so I want to make sure I am eating with my kiddo. I'm typically hungrier after work anyway so it works out.2 -
Makingchanges17 wrote: »smcurtis1981 wrote: »You’ll get a lot of haters here unfortunately, as soon as you say IF.
I’m doing it and have done it in the past with great success. Lost 15kilos the first time, shooting for that again now (got slack and put it all back on)
I’m gradually cutting back on carbs but I’m not going to go full keto, I count my calories and most days after exercise ive netted about 1500. It helps me with bloating, acid reflux and general other gut problems. I don’t feel so heavy around my period either.
I do recommend keeping up your electrolytes during the fasting period, it helps with headaches and tiredness.
I'm okay with haters, the big thing is that health and wellness is not a one-size-fits-all approach. People have strong feelings for almost anything, and if this doesn't seem to align with me (so far it is) then I will switch things up. That's so awesome that it has helped you! I've noticed reduction in bloating as well and has helped with cravings and GI stuff.
I appreciate the feedback so much! And the tips for headache reduction and fatigue. Thank you again!
People assume if you push back on the magicks of IF you hate it. In reality most people will agree it is a useful tool it is just not proven to do anything above and beyond being a tool in humans.
And I agree it's a tool for sure 3 -
I have had success using 16:8 IF to lose,5# of weight in 1 month after stalling for 3 months and am now successfully using it to maintain my wt at the desired level after achieving that short term weight loss.
It's just a tool to control how much & when you eat. Results will differ based on how you implement it.3 -
I have had success using 16:8 IF to lose,5# of weight in 1 month after stalling for 3 months and am now successfully using it to maintain my wt at the desired level after achieving that short term weight loss.
It's just a tool to control how much & when you eat. Results will differ based on how you implement it.
I'm happy to hear it has helped you! I definitely don't use it as a catch all but a tool like you said. Thank you so much! 0 -
Makingchanges17 wrote: »I intermittent fast 16/8 3-4 days a week. I have done this most of my adult life as I am not a huge fan of breakfast. Currently I do it for the autophagy benefit, rather than weight loss, as I lost 35kg and at 62 my skin is not as forgiving as it was. I am finding that over time my excess skin has reduced significantly, to the extent that people are actually commenting on it. Some people consider 16/8 as a good way of eating less calories as there is a smaller window for eating, but it really comes down to what you are eating in your eating window. Eat 3000 calories of food and you will gain weight, eat 1300 and you will most likely lose weight.
That's awesome! That's great that it has helped for you in that aspect! I'm sure it's most likely just made me more mindful and helps slow me down with meals and not have an automatic "it's 7:30 better have breakfast just because of the time". I think it has made me focus more on my hunger cues.
I tried it at maintenance having lost my excess weight with a different IF protocol but although I agree with it making you reconsider eating breakfast just because it's breakfast time I found that just transferred to my first meal of the day which "had" to be as soon as my eating window started.
Despite being a very frequent breakfast skipper the rigidity of a set window and artificial rules just plain irritated me. I successfully maintained because I stuck to my calories but for me at least I successfully maintain easier and happier with more flexibility over timing and numbers of meals and snacks. Some people like and thrive on "rules" but I'm more of a guidelines person.
Your comment about everyday or some days was part of the friction I felt, some days I just plain wanted to eat early in the day (genuinely hungry or a social breakfast or brunch), some days I had to eat early to fuel a long cycle ride. See no reason why you couldn't do it on days when it suits you and don't when it doesn't.
BTW
Disagree with the "haters" comment above - there is general push back against some of the unproven and just plain silly claims sometimes made by evangelists but not against IF itself which mostly is seen as a diet tool or technique that suits some and not others.
A lot of the push back is from people who have actually done IF for years or have done it long before it became trendy.11 -
Makingchanges17 wrote: »I intermittent fast 16/8 3-4 days a week. I have done this most of my adult life as I am not a huge fan of breakfast. Currently I do it for the autophagy benefit, rather than weight loss, as I lost 35kg and at 62 my skin is not as forgiving as it was. I am finding that over time my excess skin has reduced significantly, to the extent that people are actually commenting on it. Some people consider 16/8 as a good way of eating less calories as there is a smaller window for eating, but it really comes down to what you are eating in your eating window. Eat 3000 calories of food and you will gain weight, eat 1300 and you will most likely lose weight.
That's awesome! That's great that it has helped for you in that aspect! I'm sure it's most likely just made me more mindful and helps slow me down with meals and not have an automatic "it's 7:30 better have breakfast just because of the time". I think it has made me focus more on my hunger cues.
I tried it at maintenance having lost my excess weight with a different IF protocol but although I agree with it making you reconsider eating breakfast just because it's breakfast time I found that just transferred to my first meal of the day which "had" to be as soon as my eating window started.
Despite being a very frequent breakfast skipper the rigidity of a set window and artificial rules just plain irritated me. I successfully maintained because I stuck to my calories but for me at least I successfully maintain easier and happier with more flexibility over timing and numbers of meals and snacks. Some people like and thrive on "rules" but I'm more of a guidelines person.
Your comment about everyday or some days was part of the friction I felt, some days I just plain wanted to eat early in the day (genuinely hungry or a social breakfast or brunch), some days I had to eat early to fuel a long cycle ride. See no reason why you couldn't do it on days when it suits you and don't when it doesn't.
BTW
Disagree with the "haters" comment above - there is general push back against some of the unproven and just plain silly claims sometimes made by evangelists but not against IF itself which mostly is seen as a diet tool or technique that suits some and not others.
A lot of the push back is from people who have actually done IF for years or have done it long before it became trendy.
I can definitely see how it can just transfer the "time to eat bc it's breakfast time" to "it's time to eat bc the eating window started". That's something that I will definitely take note of now to see if I'm just doing it bc of time or hunger.
I can also understand the irritation around the rules and rigidity within them. Quality of life also plays a major factor for us and for many that means having some flexibility and not feeling so stuck and rigid in ways. I will also be mindful of my emotions regarding the 16:8 and not do it "just because I have to" and be forcing myself and hating it along the way. I'm stubborn and good at doing that for things that make me miserable 😂.
The some days approach resonates with me as well. I haven't been super consistent mainly because of family events or different situations that arise and I notice some differences in how I feel the next day (bloated, etc.) but I still don't force myself to follow the guidelines during those times, mainly because it comes down to that feeling of rigidity and quality of life for me. Also, if I can tell my blood sugars are too low/I'm shaky and feeling sick, I break the fasting window - not worth those feelings to me.
I can see where you're coming from in regards to the push back, especially with unproven claims. I look into research a lot (part of my job with health claims and nutrition - I'm a dietitian) and we dug into the research of IF in my master's program and it was fascinating. We also saw both sides of the coin. For people (not on MFP), there's a lot of push back mainly from not fully understanding IF and the different styles or because it just doesn't resonate with them, and that's totally okay and understandable. I'm always open to hearing feedback. A lot of things can sound fantastic on paper and terrible in practice (like elimination diets - terrible to do but the concept of understanding what foods are creating issues is great).
Thank you for all the great feedback!2 -
@Makingchanges17, sorry for my belated reply.
I didn’t experience fatigue for the 45 days practicing IF 22/2 but I had a decent amount of IF already under my belt, was very mentally occupied with work and did have my favorite strong black cup of coffee in the morning. I did exercise though and some days with a ratcheted intensity.
I still prefer to exercise fasted.
We do have an IF Group here at MFP and would enjoy your visit and possible joining.
Hope this helps. Wishing you the best in your IF journey.2 -
pierinifitness wrote: »@Makingchanges17, sorry for my belated reply.
I didn’t experience fatigue for the 45 days practicing IF 22/2 but I had a decent amount of IF already under my belt, was very mentally occupied with work and did have my favorite strong black cup of coffee in the morning. I did exercise though and some days with a ratcheted intensity.
I still prefer to exercise fasted.
We do have an IF Group here at MFP and would enjoy your visit and possible joining.
Hope this helps. Wishing you the best in your IF journey.
That's great that you didn't experience the fatigue and coffee is definitely something I need in the morning too lol.
That is awesome that there is a group! I will definitely join! Thank you so much for letting me know. I appreciate all of the information and it totally helps! Thanks again! 1 -
Hi, I’ve been fasting 20/4 for the last two weeks and it’s really worked for me. I’ve lost 7 pounds in the last two weeks. IF has cut all my snack cravings. I have also got into the practice of drinking a LOT of water which has curbed my hunger and cravings. I don’t feel like I’m missing out and the weight loss motivates me to carry on! X1
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I accidentally do it because I'm usually not hungry before noon and I don't like to eat much after 9 pm, but I'm never rigid with it. If I am really hungry before then I eat. I just tend to like eating in a smaller window and not eating a 400 calorie breakfast means I have more flexibility in my calorie budget if someone invites me out for dinner or whatever.2
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Since I started using the Zero Fasting app:
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Hi, I’ve been fasting 20/4 for the last two weeks and it’s really worked for me. I’ve lost 7 pounds in the last two weeks. IF has cut all my snack cravings. I have also got into the practice of drinking a LOT of water which has curbed my hunger and cravings. I don’t feel like I’m missing out and the weight loss motivates me to carry on! X
That's so awesome! Congratulations! It definitely has helped with the cravings for the most part - I'm not sure if I could be strict enough to do 20/4 though lol so props to you! Thank you so much! 1 -
staticsplit wrote: »I accidentally do it because I'm usually not hungry before noon and I don't like to eat much after 9 pm, but I'm never rigid with it. If I am really hungry before then I eat. I just tend to like eating in a smaller window and not eating a 400 calorie breakfast means I have more flexibility in my calorie budget if someone invites me out for dinner or whatever.
Nice!! That's so neat that it just happens to work for you because of your routine/hunger cues! I like your approach with not being rigid and I'm definitely trying to be less rigid myself. And the flexibility is definitely a nice point! 1 -
pierinifitness wrote: »Since I started using the Zero Fasting app:
Oh wow! That is awesome!! I'm going to have to check out that app! Thank you for sharing that with me! That really neat! 1
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