IF -One meal a day nutrition
Romyarts2014
Posts: 201 Member
Hello,
I started IF 9 days ago. I fast 22 hours and eat one meal between 3-5pm
I am currently having a hard time meeting my nutritional goals
I have opened my diary to the public.
MY FAT 64
PROTEIN 68
but my protein alone needs to be in the 150s
I love IF and have lost 12 pounds this week. I love how it makes me feel and eating is no longer a hassle. But I want to make sure that while I make changes on the outside, i am also making the right changes on the inside. So if anyone could advise me on how to reach my nurtrional needs. Thanks so much,
Starting weight 378
I started IF 9 days ago. I fast 22 hours and eat one meal between 3-5pm
I am currently having a hard time meeting my nutritional goals
I have opened my diary to the public.
MY FAT 64
PROTEIN 68
but my protein alone needs to be in the 150s
I love IF and have lost 12 pounds this week. I love how it makes me feel and eating is no longer a hassle. But I want to make sure that while I make changes on the outside, i am also making the right changes on the inside. So if anyone could advise me on how to reach my nurtrional needs. Thanks so much,
Starting weight 378
0
Replies
-
Wow! I'd never heard of that diet plan! Is it meant to be long term?
Meanwhile... For this one meal a day, what calorie range are you striving for?0 -
So roughly 1400 calories in one meal. Do you think this makes sense?0
-
So roughly 1400 calories in one meal. Do you think this makes sense?
I can sense your sarcasm , i didint post to get rude comments!
IF works, and people have different ways of losing !
SO YES ! 1400 calories in one meal..
Im sure you have had a big mac and fries in one meal ??? one point in your life??
Mine is just healthier!
You didint have to comment or let alone post on my thread..
THANKS!!!0 -
Wow! I'd never heard of that diet plan! Is it meant to be long term?
Meanwhile... For this one meal a day, what calorie range are you striving for?
IF is something you can do for life, which is what I am doing. It is my new lifestyle. I am just needing to get a better grip on it0 -
Wow! I'd never heard of that diet plan! Is it meant to be long term?
Meanwhile... For this one meal a day, what calorie range are you striving for?
IF is something you can do for life, which is what I am doing. It is my new lifestyle. I am just needing to get a better grip on it
and 1300-1500 calories0 -
Just out of curiosity. Why would one want to fast for 22 hours? Would that not make someone cranky? I know when I have had to fast for medical procedures I was very very cranky.0
-
Just out of curiosity. Why would one want to fast for 22 hours? Would that not make someone cranky? I know when I have had to fast for medical procedures I was very very cranky.
[/quote
Not at all, im either at the gym, keeping busy .
Everyday I take my bike to my market and buy my meal for the day.
I am never hungry.
I used to get frustrated having to decide what to eat everyday and I would never be full leading me to over eat.
Now I am full and never have cravings.0 -
A 2 hour window is quite unusually small - most IF has a longer eating window than that.
150g protein is a tough one too - how did you come up with that as a target? What is it about this version of IF that's important to you?0 -
its actually quite easy. i recently switched to a 20:4 IF style and i felt more hungry while eating 4 meals a day than i do with eating all my food in a 4 hour or less windowJust out of curiosity. Why would one want to fast for 22 hours? Would that not make someone cranky? I know when I have had to fast for medical procedures I was very very cranky.
OP, just google calorie dense foods. other than that you just need to adjust to your new style of eating. it will get easier with time0 -
ALso in order to know how much to eat you need to caculate your TDEE and BMR. I worry you are not eating enough for your weight. 12lb in a week seem a little crazy
Read this posting. http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
It really depends on your caloric goals and macro goals. Personally, I find that a large steak (~16 oz), and a vegetable side with butter and/or cheese, will get me right to my protein and calorie goals. If you're falling short on your protein, look at adding more meat or increasing the number of servings.0
-
A 2 hour window is quite unusually small - most IF has a longer eating window than that.
150g protein is a tough one too - how did you come up with that as a target? What is it about this version of IF that's important to you?
I did not set my protein goal it was MFP and my friend on my profile was telling me to make sure to hit proteins etc.
I like not having to do breakfast and lunch (I never was hungry around than anyway) so when it came to my favorite time (dinner) i had 300 calories left and still left hungry. and at night I would go to sleep with a bag of chips next to my bed that I had cheated on.
So with IF, I eat 3-5 im full , gym , tv and bed.
There are many ways of IF. This is one of them and someone I know did the same and lost 173 pounds in 10 months!0 -
its actually quite easy. i recently switched to a 20:4 IF style and i felt more hungry while eating 4 meals a day than i do with eating all my food in a 4 hour or less windowJust out of curiosity. Why would one want to fast for 22 hours? Would that not make someone cranky? I know when I have had to fast for medical procedures I was very very cranky.
OP, just google calorie dense foods. other than that you just need to adjust to your new style of eating. it will get easier with time
Yes exactly!!
and thank you will do!0 -
So roughly 1400 calories in one meal. Do you think this makes sense?
I can sense your sarcasm , i didint post to get rude comments!
IF works, and people have different ways of losing !
SO YES ! 1400 calories in one meal..
Im sure you have had a big mac and fries in one meal ??? one point in your life??
Mine is just healthier!
You didint have to comment or let alone post on my thread..
THANKS!!!
Nope no sarcasm, sorry you read it that way. Personally, I couldn't do this. I was asking more to see if you think you could do this for a period of time, long or short Health aside, and my eating aside, IF is affective for short periods of time, and some people use it for lifting and maintaining their weight. People also use it for other reasons I'm sure. As a public forum I can certainly post to your thread. If you think eating one meal per day makes sense best of luck. If you think long term it makes sense then best of luck. You may however, want to consider a different approach.
What are your goals and have you calculated your daily needs by using a website like fat2fitradio for BMR?0 -
There are many ways of IF. This is one of them and someone I know did the same and lost 173 pounds in 10 months!
I certainly hope this isn't your motivation/goal. 4 lb/week for an extended period of time is unsustainable and dangerous unless you are super-morbidly obese (and is probably still unsustainable and dangerous even for those who are).0 -
It really depends on your caloric goals and macro goals. Personally, I find that a large steak (~16 oz), and a vegetable side with butter and/or cheese, will get me right to my protein and calorie goals. If you're falling short on your protein, look at adding more meat or increasing the number of servings.
mmm good idea! thank you!0 -
I follow IF but I do 18:6 and I love it. I can eat pancakes, bacon, cereal, hamburgers, practically whatever the hell I want! Start adding peanut butter, mayo, meats, and poptarts to help meet your goals!0
-
Add a couple of glasses of full fat milk.0
-
So roughly 1400 calories in one meal. Do you think this makes sense?
I can sense your sarcasm , i didint post to get rude comments!
IF works, and people have different ways of losing !
SO YES ! 1400 calories in one meal..
Im sure you have had a big mac and fries in one meal ??? one point in your life??
Mine is just healthier!
You didint have to comment or let alone post on my thread..
THANKS!!!
Nope no sarcasm, sorry you read it that way. Personally, I couldn't do this. I was asking more to see if you think you could do this for a period of time, long or short Health aside, and my eating aside, IF is affective for short periods of time, and some people use it for lifting and maintaining their weight. People also use it for other reasons I'm sure. As a public forum I can certainly post to your thread. If you think eating one meal per day makes sense best of luck. If you think long term it makes sense then best of luck. You may however, want to consider a different approach.
What are your goals and have you calculated your daily needs by using a website like fat2fitradio for BMR?
IF is affective for a short periods of time?
thats not true! People do this as a lifestyle, there are groups and forums for this with people that do the same thing I am.
And yes this is a public forum, but negativity does not need to be posted.
I was simply asking about nutritional needs.
I understand people might not understand this approach.
But i also do not like eating a hand full of rabbit food at every meal just to get my calories
I like feeling full, and this is how I do it.0 -
There are many ways of IF. This is one of them and someone I know did the same and lost 173 pounds in 10 months!
I certainly hope this isn't your motivation/goal. 4 lb/week for an extended period of time is unsustainable and dangerous unless you are super-morbidly obese (and is probably still unsustainable and dangerous even for those who are).
Drives me nuts when people say stupid stuff like this.
I am morbily obese. I am eating within my calories, and yes I plan to do this for the rest of my life.
I do not expect to lose as much but if I do GREAT ! was giving this as a example.
I'm sorry stuff like that drives you nuts. My concern with the plan is the low number of calories for your weight. How did you come up with the number you did? Losing weight fast can be nice but it can also be somewhat dangerous. I just worry that this will negatively impact your health.0 -
How many days are you fasting? IF- Intermittent Fasting is just that- intermittent. You don't do it every day.
If you're following the protocol and fasting 2 or 3 days a week and eating normally on non-fasting days, I'd argue you don't have to worry about hitting your macros on fasting days.
If you haven't, you should read 'The Fast Diet'. It's short and quick to get through.
(I've done IF, and while I love the concept, I find I do better when I eat at regular intervals daily)0 -
How many days are you fasting? IF- Intermittent Fasting is just that- intermittent. You don't do it every day.
If you're following the protocol and fasting 2 or 3 days a week and eating normally on non-fasting days, I'd argue you don't have to worry about hitting your macros on fasting days.
If you haven't, you should read 'The Fast Diet'. It's short and quick to get through.
(I've done IF, and while I love the concept, I find I do better when I eat at regular intervals daily)
The OP means IF as in over a 24hour period you have a fast period and a feast period. It is totally sustainable as a style of eating.0 -
Drives me nuts when people say stupid stuff like this.
I am morbily obese. I am eating within my calories, and yes I plan to do this for the rest of my life.
I do not expect to lose as much but if I do GREAT ! was giving this as a example.
If the truth drives you nuts, you're going to have an unpleasant life.0 -
How many days are you fasting? IF- Intermittent Fasting is just that- intermittent. You don't do it every day.
If you're following the protocol and fasting 2 or 3 days a week and eating normally on non-fasting days, I'd argue you don't have to worry about hitting your macros on fasting days.
If you haven't, you should read 'The Fast Diet'. It's short and quick to get through.
(I've done IF, and while I love the concept, I find I do better when I eat at regular intervals daily)
There are different types of IF. You can do a 5:2 which is eating @ maintenance for 5 days and fasting for 2 (or 4:3). Or you can have an eating window everyday and fast for the rest of the day (16:8, 18:6, 20:4) where you fast for 16 hours a day, and have an 8 hour eating window.0 -
Not judging.
But, I do vaguely remember a study where they fed rats (yes, we're not rats) a set diet spaced throughout the day, and in one meal. So some got X calories (and macros) in one meal, while some got an equivalent number spread throughout a day. The result was something along the lines of: it was harder on the rat's system to eat it all at once. Specifically their hearts.
The take home implication was supposed to be that it's hard on our systems to eat big mac value meals because it's a lot to take all at once, rather than the same number of calories (fat, protein etc) spaced out over the day.
NO IDEA if this has been refuted, replicated or whatever. Just a "hey I read this once" comment, since you asked about "unknowns". You decide if you want to read that or if it's relevant etc.
Best of luck.0 -
So roughly 1400 calories in one meal. Do you think this makes sense?
I can sense your sarcasm , i didint post to get rude comments!
IF works, and people have different ways of losing !
SO YES ! 1400 calories in one meal..
Im sure you have had a big mac and fries in one meal ??? one point in your life??
Mine is just healthier!
You didint have to comment or let alone post on my thread..
THANKS!!!
Nope no sarcasm, sorry you read it that way. Personally, I couldn't do this. I was asking more to see if you think you could do this for a period of time, long or short Health aside, and my eating aside, IF is affective for short periods of time, and some people use it for lifting and maintaining their weight. People also use it for other reasons I'm sure. As a public forum I can certainly post to your thread. If you think eating one meal per day makes sense best of luck. If you think long term it makes sense then best of luck. You may however, want to consider a different approach.
What are your goals and have you calculated your daily needs by using a website like fat2fitradio for BMR?
IF is affective for a short periods of time?
thats not true! People do this as a lifestyle, there are groups and forums for this with people that do the same thing I am.
And yes this is a public forum, but negativity does not need to be posted.
I was simply asking about nutritional needs.
I understand people might not understand this approach.
But i also do not like eating a hand full of rabbit food at every meal just to get my calories
I like feeling full, and this is how I do it.
IF may be a way of life for some people. I do not know any who fast as long as you. I know folks who are 16:8. Nutritional needs it depends on your goals. What sort of work out do you do at the gym? And I was not being negative. I simply asked a question. What do you want to accomplish?0 -
How many days are you fasting? IF- Intermittent Fasting is just that- intermittent. You don't do it every day.
If you're following the protocol and fasting 2 or 3 days a week and eating normally on non-fasting days, I'd argue you don't have to worry about hitting your macros on fasting days.
If you haven't, you should read 'The Fast Diet'. It's short and quick to get through.
(I've done IF, and while I love the concept, I find I do better when I eat at regular intervals daily)
The OP means IF as in over a 24hour period you have a fast period and a feast period. It is totally sustainable as a style of eating.
I never said it wasn't sustainable. I *did* say I love the concept, though I've found it doesn't work well for me in practice.
I am asking the OP for clarification, because Intermittent Fasting and Daily fasting seem to me, to be distinctly different. If OP is fasting daily, I would imagine it's difficult to get in 150g of protein in a two hour period.0 -
ALso in order to know how much to eat you need to caculate your TDEE and BMR. I worry you are not eating enough for your weight. 12lb in a week seem a little crazy
Read this posting. http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
She has quite a lot to lose, so she will drop more at first than someone with less to lose. At her starting weight, 12 pounds is only 3% of her weight. If someone who was 150 pounds lost 5 pounds the first month, you'd say it was fabulous, right? Twelve pounds for her isn't crazy. She also has a little more leeway in creating a bigger deficit than someone who is closer to their goal weight.
The protein goal you see daily is tied to your MFP exercise calorie additions. You can safely stick with 100 grams of protein a day, regardless of what number comes up. A 400 gram piece of chicken breast will net you that much protein. That's a large piece of chicken, but you are only eating once a day. Same guidelines can apply to your fat goal, too.0 -
This content has been removed.
-
How many days are you fasting? IF- Intermittent Fasting is just that- intermittent. You don't do it every day.
If you're following the protocol and fasting 2 or 3 days a week and eating normally on non-fasting days, I'd argue you don't have to worry about hitting your macros on fasting days.
If you haven't, you should read 'The Fast Diet'. It's short and quick to get through.
(I've done IF, and while I love the concept, I find I do better when I eat at regular intervals daily)
The OP means IF as in over a 24hour period you have a fast period and a feast period. It is totally sustainable as a style of eating.
I never said it wasn't sustainable. I *did* say I love the concept, though I've found it doesn't work well for me in practice.
I am asking the OP for clarification, because IF and what OP seems to be doing are two different things.
Not at all. A lot of people doing IF do 16:8, while the OP is doing 22:2. Same thing, just a very short feeding window.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions