I like IF, but I need better experts

brightsideofpink

I've been calorie counting most days since 2014. I previously lost 70 lbs and maintained, all over 4 years, before gaining most of it back over the last few years. (Evaluating a lot of the 'whys' to that is in progress.) I'm now in my 4th month of returning to a thoughtful calorie deficit and am seeing great progress. I decided 3 weeks ago to try IF as a way of eating. It's really been great for me so far in managing hunger/satiety and I spend so much less time thinking about food. I still count and weigh and eat balanced meals when I do. I am careful not to undereat. Now to my question- I've been trying to learn more but I've been really turned off by all the "experts" and authors and podcast people I've found so far. Most outright dismiss CI/CO. I read Fung's Obesity Code and found it dreadful. I'm searching for better literature or advice or groups or forums on the topic that still respects the value of calorie counting. Thanks!

L1zardQueen

I do IF for the simple reason of keeping my calorie intake at the right amount. I used to snack all day on healthy stuff, lol, but never lost weight. I started tracking my intake and I was seriously eating too many calories. Now I eat two big meals a day and I am full. Nothing special about IF. Fung is qwackers.

viajera99

I don't know if this is what you're looking for, but here's an informative interview with Martin Berkhan. https://www.leighpeele.com/martin-berkhan-and-intermittent-fasting-interview
His site is https://leangains.com/tag/intermittent-fasting/

rosebarnalice

I did a JStor search and found these that might lead to additional resources for you:

Anson, R., Guo, Z., De Cabo, R., Iyun, T., Rios, M., Hagepanos, A., . . . Mattson, M. (2003). Intermittent Fasting Dissociates Beneficial Effects of Dietary Restriction on Glucose Metabolism and Neuronal Resistance to Injury from Calorie Intake. Proceedings of the National Academy of Sciences of the United States of America, 100(10), 6216-6220. Retrieved April 29, 2021, from http://www.jstor.org/stable/3147568

Vondra, K., Rath, R., Bass, A., Kužela, L., & Slabochová, Z. (1976). Effect of Protracted Intermittent Fasting on the Activities of Enzymes Involved in Energy Metabolism, and on the Concentrations of Glycogen, Protein and DNA in Skeletal Muscle of Obese Women. Nutrition and Metabolism, 20(5), 329-337. Retrieved April 29, 2021, from http://www.jstor.org/stable/45098672

Mattson, M., Allison, D., Fontana, L., Harvie, M., Longo, V., Malaisse, W., . . . Panda, S. (2014). Meal frequency and timing in health and disease. Proceedings of the National Academy of Sciences of the United States of America, 111(47), 16647-16653. Retrieved April 29, 2021, from http://www.jstor.org/stable/43279367

lemurcat2

For what purpose are you seeking the expert? In my mind, IF (or, specifically, the time restricted eating version) is just a way to control cals, and I also do it most days (similar to L1zardQueen). It's pretty simple to do, and if you perceive benefits from it will depend on your experience.

Are you wanting a book or other argument for the benefits without the CICO doesn't work stuff? If so, there's Satchin Panda's book The Circadian Code. I'm somewhat skeptical about the benefits (and there are studies that come out all sorts of different ways), but he makes a more substantive argument, IMO.

robertw486

I was also curious on the desire to include experts.

For me my natural eating used to be close to IF, or doing IF according to some. I tended to eat all my calories later in the day evening. The only downside I ever had was if I was dropping weight and doing IF, I needed a little more than morning coffee (sugar and milk calories) for longer or stronger cardio sessions or major strength training.

For the most part my through the day energy was fine unless I did workouts earlier in the day. Even them, all it took was small changes and 80-85% of my calories were still remaining for dinner time and later.

brightsideofpink

Thank you everyone. I apologize if I poorly referenced experts. I mostly just want to read more about it, individual experiences, studies, things to consider, possible benefits, but everything I find is either condescending (you've all been doing it wrong), narcissistic (I'm right and IF is the only thing that works for weight loss) or just so bitter (CICO is bad and dumb). I realize many other alleged benefits fall out many ways in actual limited studies- like 'gut rest' or reduced inflammation for example. I have been doing timed eating/IF mostly to allocate my calories in a way that works better for me and anything else would just be bonus if I experienced it. Thanks again. I appreciate you sharing your concerns, advice, and experience.

lgfrie

Try the Intermittent Fasting forum on Reddit. It's mostly level-headed people with a realistic yet positive attitude about IF, and very little of the hype stuff. Lots of discussion about IF, and TONS of before-after photos and success stories. Many of the people who comment in the threads have been there a very long time and have results to show for it, and useful perspectives to share.

I've been doing 17:7 + calorie counting for two years. 90 lbs lost. I would never go back to non-IF. Every time I've tried that, I started gaining weight immediately, like that very day. IF keeps me on track in a way no other dieting approach ever has.

yuko0407

lgfrie wrote: »

I've been doing 17:7 + calorie counting for two years. 90 lbs lost. I would never go back to non-IF. Every time I've tried that, I started gaining weight immediately, like that very day. IF keeps me on track in a way no other dieting approach ever has.

This! Such an eye-opener! The very same happened to me during the lockdown(s). It's hard for me to start eating at 3 or 4 pm when I stay home all day long. The result is that I've gained back half what I've lost with IF + calories counting, because I systematically go over my calories if I start eating in the morning. Poor willpower, in my case.

Clairin

My expert was Thomas de Lauer initially, then Dr Eric Berg I listened to a lot. For me IF curbs my appetite. I do it intermittently, every few days. It changed everything positively for me when I began this practice.

lgfrie

yuko0407 wrote: »

lgfrie wrote: »

I've been doing 17:7 + calorie counting for two years. 90 lbs lost. I would never go back to non-IF. Every time I've tried that, I started gaining weight immediately, like that very day. IF keeps me on track in a way no other dieting approach ever has.

This! Such an eye-opener! The very same happened to me during the lockdown(s). It's hard for me to start eating at 3 or 4 pm when I stay home all day long. The result is that I've gained back half what I've lost with IF + calories counting, because I systematically go over my calories if I start eating in the morning. Poor willpower, in my case.

Yep. I figure there's two sides to IF, first, skipping morning food to free up calories to concentrate in lunch and dinner, especially dinner, so they're truly fulfilling meals, and second, 10x as important to me as a binger, closing the kitchen at 7 pm and limiting myself to water. That formula has worked for me for two solid years, except when I fall off, and then I get a very quick reminder that I am always one day away from my old weight-gaining behaviors, which I guess is a good thing to be reminded about now and then.

I did gain back 15 temporarily during Covid, it was hard to get back into it, but the day I reengaged seriously with IF the weight started coming off again. Always remember, you can reengage with IF tomorrow morning for real and get things moving in the right direction again.

I can't meet my caloric target if I eat in the morning - totally get where you're coming from. I just cannot eat a 600 calorie dinner and that's about what's left if I'm on the three meal plan. I need 800-900 to work with at dinner time for dieting to work for me.

SnifterPug

I've read bits and pieces on the 16:8 and various other plans. Ultimately I don't think there are any experts on it in any meaningful way. Therefore you are your own expert on whether and how it works for you for weight control. Autophagy may or may not happen, but if your main goal is weight control, then just do what works.

I've been skipping breakfast since before IF became a more mainstream "thing" because it suits me. I train better fasted and if I eat breakfast I awake the hunger monster and eat more during the day.

heybales

There's been a couple studies comparing the feed window being morning compared to evening - some betterment there to specific items if your health is effected by such.
If not - it would be attempting to major in the minors.

Search for Time Restricted Eating (TRE) studies which is the other term used since you appear willing to dig.

I could not do morning feed window.
Those with families and together dinner time - wonder how that would work out too.