16:8 IF Friends Wanted

I don't follow any particular dietary schedule, but I do practice, inadvertently and deliberately, intermittent fasting. Everyone does a version of IF at night while they sleep.

Sometimes I am just not hungry at lunch time, and so I just don't eat, and I am OK with that. Though I think it has a lot to do with what you eat when you DO eat.

Are you eating wholesome healthful foods for your meals? That can make all the difference in how long you can go between meals. (Carb heavy? Probably hungry more often. Protein/Fat > Carbs? Probably hungry less often.)

As with all things food related, your mileage may vary. xD Good luck!

Thanks for the reply. My problem is I'm always hungry at lunch whether I eat breakfast or not. I'm rarely hungry in the morning and can easily be good until 11:00 or later before I want food. I actually eat a pretty healthy whole food diet. I have been gluten intollerant ever since I can remember and went GF 4 years ago, so I eat very few processed grains. I eat lots of fruits, vegies and greens. I limit dairy, fatty meats and processed meats. I will typically chose brown rice or a sweet potato over white any day. Not to say I don't splurge, I do. I love dark chocolate and every once in a while I will make a GF cake or pie. I really think I am hungry because am trying to spread the food out too much while also limiting calories to 1200-1300. I just upped to 1600 calories since I would rather lose slow than feel hungry.

I read a funny post on BB.com about how a guy loved IF so much he wished he could marry it. I have to say I totally agree with his statement...though I am still holding out for tall, dark and handsome some day

I LOVE 16/8. LOVE IT. I attribute it as the number one thing that has enabled me to work out hard. I burn almost 1000 calories in exercise a day and I know I am able to do it because of the eating schedule. I have energy when I need it.

I do not eat from 9 pm to noonish the next day. I eat two-three meals a day, with total daily net calories between 1400-1750 net depending on my workout schedule. I have a target of macro nutrient ratio. Proteins 150: Carbs less than 100 :Fats 50-70. The first meal I eat within an hour of my workout and I eat the lion share of my carbs and calories and the second meal of the day I tend to eat less carbs and calories. The last meal is always a high quality slow release protein shake with MCT an hour before the feeding window ends.

I can even eat an occasional sugary treat. I have eaten ice cream nearly once a week since February and as long as I do it right after my workout meal and maintain the calorie deficit and marco ratio I still lose weight. I think part of this is because IF forces your body to regulate blood sugar spikes. You are not eating most of the day, so most of the day your body has no reason to produce excessive insulin. When you are eating most of the food is usually right after a workout, so you are just replenishing your liver glycogen. So the damage is reduced because you eat most of your calories in the one hour window after your workout.

Some say you should shoot for a 20 percent calorie increase of TDEE on strength training days and 20 percent decrease on cardio/rest days. I don't do that, I just follow what MFP tells me to eat in net calories, and always keep between a 500-1000 calorie deficit.

Exercise is critical. Both strength and cardio. The whole reason 16/8 was created was for athletes. It is not for couch potatoes.

IF has been an easy adjustment for me because I work out most days from 10 am to 12 noon so I really don't think about food much during my waking non-feeding hours. I don't like breakfast, and I find that after the first week, I just don't have any issues with food in the morning. Sometimes I am little light headed, but I added a BCAA supplement that helps a lot. Many on the market, get one with electrolytes.

Now the really good news. Blood sugar and and over all blood chemistry has improved triple fold. My hypothyroid is FINALLY under control (my body seems to be absorbing my meds better now, go figure) . 40 lbs gone since Dec 26. Lower BAD cholesterol, higher good cholesterol...you name it, it improved.

This works for me.

Hi. You say this was created for athletes and not couch potatoes so can you tell me is this not going to work for others that are sort of inbetween and do just some sort of regualar exercise like walking? I started to do 16/8 a week or so ago and if it's only for athletes then maybe I should give up now. I'm not interested in being one.