Intermittent Fasting Question

laurakateTTG

HI there

I've been using MFP for a while but only started really getting into it recently and being quite dedicated logging and watchng the cals :-)

I have been reading a lot about fasting and have to admit I was quite sceptical at first but I've read a lot of posts on here and also the leangains blog and decided to give it a go. I first attepted this yesterday (total of <400 calories mostly salad and some fruit/berries) not strictly fasting but I didn't want to go too far and put myself off the idea.

Anyway, I know that was only for 24 hours but I felt great - I didn't lack energy or get a headache or anything - I've also pretty much detoxified over the last 3 - 4 weeks by cutting out booze - I used to drink waaaay too much wine - and all processed foods so I think the 'detox' prior to this really helped me not feel too adversely affected. I did drink a lot of water too.

Anyway. My question is...how long would you do this for as a kick start? I was tempted to stay under 400 again today but don't want to a) do any damage b) affect my metabolism (still a little hung up on years of being told about starvation mode even if now, intellectually I can see that very low intake for a couple of days every now and again can't possibly have too much of a metabolic reaction) or should I do it once or twice a week with a few days inbetween at my reduced calories (1200, TDEE is 1530)

Any advice appreciated!

Thanks!
LK

joshdann

first, if your pic is accurate you look really tiny. I'm not sure losing weight is the best idea for you... but it's not my place or anyone else's (save maybe your doctor) to tell you that. That said... perhaps a heavy lifting plan is better for your overall health and progress than a weight loss plan.

I think the generally accepted low water mark for intermittent fasting is 500kcal per day for someone your size. You should try to get as much protein as possible on your fasting days, too. Your non-fasting days should be much closer to your maintenance calorie count. Protein then, too.

good luck!

tequila09

So you only ate 400 calories yesterday?? That is NOT intermittent fasting... When using IF you still your recommended calories for weight loss you just only eat from say 4-10pm and not earlier. You are starving if you're only eating 400 calories!!

This is a great link to check out http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet?hl=road+map

Good luck

laurakateTTG

Hmm, then I really misunderstood what I've read, if that's not fasting what is ? I don't understand about the same calories but only in a shorter time period..?

Also - no that's not me in the pic!! I'm a good stone heavier than that. I'm really small boned so even for my height my weight is too heavy, I have a 30 inch waist (at 5ft 1...)

laurakateTTG

Also, yes on the lifting, I really like weights as opposed to cardio but currently only work with 5kg handweights. I might look into that..

joshdann

So you only ate 400 calories yesterday?? That is NOT intermittent fasting... When using IF you still your recommended calories for weight loss you just only eat from say 4-10pm and not earlier. You are starving if you're only eating 400 calories!!

This is a great link to check out http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet?hl=road+map

Good luck

Intermittent fasting takes several forms, with the 5:2 ratio being the most popular one around here lately. That's 5 days per week at or near maintenance, and 2 days per week at a very low intake. 500 kcal for women and 800 kcal for men as a rule of thumb. Those numbers just barely let you get your needed protein for the day. It's not for me but that's what they do.

ETA: that link is decent but has some issues as well. A couple of cases (in the thread it summarizes) are incomplete or incorrect. The path it recommends is solid and will almost certainly work. That said, if you prefer to have all of the details, start here instead: www.bodyrecomposition.com - that is Lyle MacDonald's site. He is pretty good at explaining the real science of weight management.

Ainar

Starvation mode is way too exaggerated. You can not slow down your metabolism by fasting for 16 - 24 hours. Especially if after you ate all the calories back. It simply is not biologically possible. To do that you would need to be extremely low on caries for week or more. I fast for 20 hours every day and I'm fine. Haven't lost any muscle or getting fat due to slow metabolism. Like I said, you still have to ate all the daily calories back in that window of time so since you get them in you will not effect your metabolism whatsoever.

If you are just starting it would be better to start fasting for 16 hours and ate for 8. And then over few weeks increase to more hours of fasting and less hours of eating. So your body would get used to it better. But make sure you still get all the calories in after you fast for that day.

Also, personally, I do not think that you are eating 400 cals when you fast you can call it fasting at all. That brakes down the whole point which is - fasting... ya know.

jennifer_417

What I did was fast (<500 cals) for 2 days per week, then eat at maintenance the other 5 days. It worked very well for me.

laurakateTTG

Thanks all, appreciate your insights and links. Like I said, I was interested in the concept and was quite intrigued by the mental clarity and lack of tiredness/hunger I experienced. I understand it's not for everyone and there are many different approaches, I guess I wanted to see what those different approaches are and make sure that what I was considering wasn't absolutely the wrong thing to do, but still appreciate your different perspectives (Shock horror hold the front page - people's opinions differ! ) but overall I was thinking of trying what Jennifer describes. If it doesn't work, I'll knock it on the head

Definitely going to look into the heavy lifting tip though, I don't want to just slimdown (though that is my current, initial goal as I'm simply unhappy with my muffin top), but long term I'm really interested in getting strong and fit too.

joyummymummy

I just started this yesterday mainly as a way to track my calories better, I was doing the 5:2 plan and it was working out great for me, so I am gunna eat 500calories on my fast days and my normal calories 1800 - 2000 on my feast days! I find using this tracker is working out better so far as I can track and make sure I am not going over my calorie allowance on feast days!!

Good luck on ur journey!!

sijomial

There are quite a few different approaches to intermittent fasting so it's well worth doing plenty of research before deciding whether it's for you and if it is which approach to take.
Examples:
Leangains, Eat-Stop-Eat, 5:2, JUDDD, alternate day fasting.

You will also find dedicated groups on here for the different styles - well worth joining for sharing experience, recipes, knowledge etc. What I wouldn't recommend is making up your own version!

I've successfully followed 5:2 (www.thefastdiet.co.uk) and really found it much easier/enjoyable than eating the same calories every day. I'm now maintaining following a 6:1 pattern.

Couple of other things:
1/ Don't "slim down" and then start strength training. Do it now as it's the best way to ensure your weight loss is fat and not muscle.
2/ It's generally accepted that around 3 days is the point where metabolic slowdown occurs.

laurakateTTG

Cool, thanks both for your insights. Interesting point on starting the heavy lifting now, my OH said this to me too (not so much now but used to be into bodybuilding in his early twenties) I might need to look into where I can do that then... only have light handweights at home, maybe I should persuade him to pick it up again and reinvest :-)

I just checked out thefastdiet and that's the kind of thing I was aiming for, literally 2 days a week of reduced calories, I just wasn't sure how to space them but as I now understand, it should be a kind of see-saw effect. I'm going to buy the book, thanks Joanna and ?Si !!