Intermittent fasting for breaking a plateau

MACnificence
MACnificence Posts: 419 Member
edited January 25 in Health and Weight Loss
Anyone had success breaking through a plateau using IF ? Particular women have ye had success doing so , what window frame did ye use ? And how many calories did ye stick to ?
Any advice tips information ye have on this I would greatly appreciate I'm 10IBs from goal and very determined to get there as soon as I can


Thanking ye :)
«1

Replies

  • 55in13
    55in13 Posts: 1,091 Member
    I am not a woman, but IF works for me. After dinner, no snacks, next day no breakfast, normal lunch, normal dinner. Before the "eat more" crowd gets here, I will tell you that my experience is that I lose more when I eat less. Shocking, I know. :bigsmile:

    EDIT - I do not do this every day. You asked about breaking through a perceived plateau. That's how I do it. Usually a day or two of seeing the scale budge is enough to get me to going back to my normal deficit diet.
  • jchrisman717
    jchrisman717 Posts: 780 Member
    I tried 5:2 and did lose consistently for about 5 weeks - the 6th week I gained (TOM time) and then had a hard time staying on the plan. I workout alot and I was low on energy on my two days so I did research on the 16:8 and I bascially follow that plan M - F. I am not a big morning eater and I'm not a big snacker so I do well with two nice meals and I feel like at least I get the benefits of fasting still. I don't follow it so much on the weekends as my schedule is hectic. I have read that the 5:2 is not as beneficial to a woman as it is to men. Try it and if it works then go for it - it may be what you need to break a cycle. There's a really good 5:2 group on here with lots of info and lots of women who do have success. I think a lot of my issues have to do with hormonal right now.
  • jchrisman717
    jchrisman717 Posts: 780 Member
    I just looked at your profile and saw your younger- I don't see any other information as far as how many calories your eating now, what your doing for exercise, etc. But I will say that if you are that close to goal it is harder to lose it. Without having any other information on you - I would say that you should try doing a weight lifting workout and see if that drops you - if not weight wise - at least it will change your body type to maybe closer to your goal. I say this because when I was about your age I was in the same boat and did a lot of aerobic exercise but not much weights. I started doing a weight circuit three days a week and my size dropped from a size 8 with some flab and love handles to a very fit size 3 - scale weight only changed a little. Just saying you might want to look at your goals and if your not doing any weights - try it. Good luck!
  • MACnificence
    MACnificence Posts: 419 Member
    I am currently doing 6 days of cardio 3 days of strength training I mainly focus on arms and legs but I plan on adding more core strength training this week . I eat 1500 calories daily and have one day a week where I eat over ( cheat meal ) I typically burn 1000 calories a day through exercise according to my HRM that is between going to the gym and walking my dog 5.5 miles every day.
    Since I've started the gym my weight is fluctuating every week so I was thinking of IF 18:6 to break through this
  • servilia
    servilia Posts: 3,452 Member
    Before getting pregnant I used IF successfully. Now I'm breastfeeding so haven't gone back to it yet. Anyways is have coffee for breakfast and lunch and then have a nice dinner. Worked great for me!
  • MACnificence
    MACnificence Posts: 419 Member
    I am not a woman, but IF works for me. After dinner, no snacks, next day no breakfast, normal lunch, normal dinner. Before the "eat more" crowd gets here, I will tell you that my experience is that I lose more when I eat less. Shocking, I know. :bigsmile:

    EDIT - I do not do this every day. You asked about breaking through a perceived plateau. That's how I do it. Usually a day or two of seeing the scale budge is enough to get me to going back to my normal deficit diet.


    So IF has helped you break through a plateau , what approach have you took? 5:2 or daily fasting 18:6 ?
  • Faye_Anderson
    Faye_Anderson Posts: 1,495 Member
    I am currently doing 6 days of cardio 3 days of strength training I mainly focus on arms and legs but I plan on adding more core strength training this week . I eat 1500 calories daily and have one day a week where I eat over ( cheat meal ) I typically burn 1000 calories a day through exercise according to my HRM that is between going to the gym and walking my dog 5.5 miles every day.
    Since I've started the gym my weight is fluctuating every week so I was thinking of IF 18:6 to break through this

    If you are eating 1500 and burning 1000 does that mean you are only netting 500 calories? Or do you eat your exercise cals? 500 calorie net would be too low for all the activity you'd have to do to burn 1000 calories if you're only 10lb away from goal weight. Also weight loss is not linear, there will be times when it fluctuates :flowerforyou:
  • MACnificence
    MACnificence Posts: 419 Member
    Before getting pregnant I used IF successfully. Now I'm breastfeeding so haven't gone back to it yet. Anyways is have coffee for breakfast and lunch and then have a nice dinner. Worked great for me!



    Did you do 18:6 ? And what kind of calories did you eat daily ? Love hearing success stories makes me excited to want to try it :)
  • MACnificence
    MACnificence Posts: 419 Member
    I am currently doing 6 days of cardio 3 days of strength training I mainly focus on arms and legs but I plan on adding more core strength training this week . I eat 1500 calories daily and have one day a week where I eat over ( cheat meal ) I typically burn 1000 calories a day through exercise according to my HRM that is between going to the gym and walking my dog 5.5 miles every day.
    Since I've started the gym my weight is fluctuating every week so I was thinking of IF 18:6 to break through this

    If you are eating 1500 and burning 1000 does that mean you are only netting 500 calories? Or do you eat your exercise cals? 500 calorie net would be too low for all the activity you'd have to do to burn 1000 calories if you're only 10lb away from goal weight. Also weight loss is not linear, there will be times when it fluctuates :flowerforyou:


    Ya I'm slowly upping my calories because I've been told 1500 calories isn't enough , is 1000 burn a day excessive ? Should I try to cut back ? I never really understood eating back exercise calories and its importance - it still kind of confuses me :/
  • jchrisman717
    jchrisman717 Posts: 780 Member
    I am currently doing 6 days of cardio 3 days of strength training I mainly focus on arms and legs but I plan on adding more core strength training this week . I eat 1500 calories daily and have one day a week where I eat over ( cheat meal ) I typically burn 1000 calories a day through exercise according to my HRM that is between going to the gym and walking my dog 5.5 miles every day.
    Since I've started the gym my weight is fluctuating every week so I was thinking of IF 18:6 to break through this

    Are you only eating 1500 a day even when you burn 1000 a day? If that is true - then you are not eating enough to break through that plateau - I doubt that the one day you have a cheat meal makes up for that kind of a deficit. I would say to either up your daily calories to reduce that deficit or cut down on your cardio and up your weight lifting. If you do try the 18:6 approach - just make sure to eat enough calories within that time frame. I think with your age and your activity you should be eating more than 1500 a day - that is if your not eating back any of those exercise calories. I am older, going in to menopause (a fact I hate to admit - lol) and my normal daily eating is more more than that. Eat more good calories - like proteins - nuts, good oils (coconut oil), natural peanut butter, greek yogart, etc.
  • jchrisman717
    jchrisman717 Posts: 780 Member
    "Ya I'm slowly upping my calories because I've been told 1500 calories isn't enough , is 1000 burn a day excessive ? Should I try to cut back ? I never really understood eating back exercise calories and its importance - it still kind of confuses me "

    Yes definately eat more calories and yes - 1000 a burn a day is a lot - if you enjoy it and you do it naturally then don't change it - just eat more. If you are trying to hit this type of a burn - it is not necessary - just cut some cardio and up your weights.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    You are misunderstanding IF. It doesn't tell you how much to eat; it tells you WHEN to eat. The idea is to eat roughly the same calories as you would if you were eating a normal morning to night eating. The time-frame is irrelevant. All you need to do is fast for longer than you have an eating window, there is no hard and fast 13pm-9pm or 10am-6pm rule.

    Eat whenever. It isn't a special diet magic trick, it's just a convenient way for some people to eat and it just goes by the name intermittent fasting. Focus on your overall nutrition and training program and let the results come from those two factors.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    I am currently doing 6 days of cardio 3 days of strength training I mainly focus on arms and legs but I plan on adding more core strength training this week . I eat 1500 calories daily and have one day a week where I eat over ( cheat meal ) I typically burn 1000 calories a day through exercise according to my HRM that is between going to the gym and walking my dog 5.5 miles every day.
    Since I've started the gym my weight is fluctuating every week so I was thinking of IF 18:6 to break through this

    If you are eating 1500 and burning 1000 does that mean you are only netting 500 calories? Or do you eat your exercise cals? 500 calorie net would be too low for all the activity you'd have to do to burn 1000 calories if you're only 10lb away from goal weight. Also weight loss is not linear, there will be times when it fluctuates :flowerforyou:


    Ya I'm slowly upping my calories because I've been told 1500 calories isn't enough , is 1000 burn a day excessive ? Should I try to cut back ? I never really understood eating back exercise calories and its importance - it still kind of confuses me :/

    Either watch this video http://www.youtube.com/watch?v=QDANtU4LUkc&feature=youtu.be
    or read http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • MACnificence
    MACnificence Posts: 419 Member
    "Ya I'm slowly upping my calories because I've been told 1500 calories isn't enough , is 1000 burn a day excessive ? Should I try to cut back ? I never really understood eating back exercise calories and its importance - it still kind of confuses me "

    Yes definately eat more calories and yes - 1000 a burn a day is a lot - if you enjoy it and you do it naturally then don't change it - just eat more. If you are trying to hit this type of a burn - it is not necessary - just cut some cardio and up your weights.


    When I work out my TDEE - 20% it gives my 1700 calories , so should I strive for 1700 calories a day? The 1000 calorie burn just kind of happened without me realising walking my dog 5.5 miles burns 450-500 calories and my gym routine generally burns 500 + some , I had no idea what I was burning till I bought my HRM so I went from 1400 cals to 1500 cals as I didn't want to up them too drastically straight away
  • MACnificence
    MACnificence Posts: 419 Member
    You are misunderstanding IF. It doesn't tell you how much to eat; it tells you WHEN to eat. The idea is to eat roughly the same calories as you would if you were eating a normal morning to night eating. The time-frame is irrelevant. All you need to do is fast for longer than you have an eating window, there is no hard and fast 13pm-9pm or 10am-6pm rule.

    Eat whenever. It isn't a special diet magic trick, it's just a convenient way for some people to eat and it just goes by the name intermittent fasting. Focus on your overall nutrition and training program and let the results come from those two factors.


    But does IF seem to help break through a plateau ? Oh I understand it doesn't give you a set calorie goal but I'm presuming I do still need a decent calorie deficit everyday to actually lose pounds so I'm just wondering do people just stick to their normal calorie goal
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    You are misunderstanding IF. It doesn't tell you how much to eat; it tells you WHEN to eat. The idea is to eat roughly the same calories as you would if you were eating a normal morning to night eating. The time-frame is irrelevant. All you need to do is fast for longer than you have an eating window, there is no hard and fast 13pm-9pm or 10am-6pm rule.

    Eat whenever. It isn't a special diet magic trick, it's just a convenient way for some people to eat and it just goes by the name intermittent fasting. Focus on your overall nutrition and training program and let the results come from those two factors.
    But does IF seem to help break through a plateau ? Oh I understand it doesn't give you a set calorie goal but I'm presuming I do still need a decent calorie deficit everyday to actually lose pounds so I'm just wondering do people just stick to their normal calorie goal

    If you will be eating the same doing IF as you are not doing IF, then it won't break any plateau. Think about the overall, daily intake. For example, if you are eating (using my diary here as yours is private):

    2350 calories with 206g carbs, 91g fats and 180g protein between 8am and 11pm
    2350 calories with 206g carbs, 91g fats and 180g protein between 12pm and 8pm

    What is the difference? Just the timing. Nutrient timing is not relevant, unless maybe you are a physique athlete where you are paid to be on the cover of fitness magazines and you need to look 100% ready for the photo shoot. Overall daily intake is more important because of the thermic effect of food (the amount of calories you burn from digesting protein, fats and carbs.

    The video I linked above - THAT will help you break through a plateau as it will help you to correctly adjust your calorie and macro goals.
  • MACnificence
    MACnificence Posts: 419 Member
    You are misunderstanding IF. It doesn't tell you how much to eat; it tells you WHEN to eat. The idea is to eat roughly the same calories as you would if you were eating a normal morning to night eating. The time-frame is irrelevant. All you need to do is fast for longer than you have an eating window, there is no hard and fast 13pm-9pm or 10am-6pm rule.

    Eat whenever. It isn't a special diet magic trick, it's just a convenient way for some people to eat and it just goes by the name intermittent fasting. Focus on your overall nutrition and training program and let the results come from those two factors.
    But does IF seem to help break through a plateau ? Oh I understand it doesn't give you a set calorie goal but I'm presuming I do still need a decent calorie deficit everyday to actually lose pounds so I'm just wondering do people just stick to their normal calorie goal

    If you will be eating the same doing IF as you are not doing IF, then it won't break any plateau. Think about the overall, daily intake. For example, if you are eating (using my diary here as yours is private):

    2350 calories with 206g carbs, 91g fats and 180g protein between 8am and 11pm
    2350 calories with 206g carbs, 91g fats and 180g protein between 12pm and 8pm

    What is the difference? Just the timing. Nutrient timing is not relevant, unless maybe you are a physique athlete where you are paid to be on the cover of fitness magazines and you need to look 100% ready for the photo shoot. Overall daily intake is more important because of the thermic effect of food (the amount of calories you burn from digesting protein, fats and carbs.

    The video I linked above - THAT will help you break through a plateau as it will help you to correctly adjust your calorie and macro goals.


    Thank you for your explanation I will go check out that video now ! What your saying totally makes sense
    Thanks again :)

    Can you link that video again I can't seem to open that one ! :D
  • servilia
    servilia Posts: 3,452 Member
    Before getting pregnant I used IF successfully. Now I'm breastfeeding so haven't gone back to it yet. Anyways is have coffee for breakfast and lunch and then have a nice dinner. Worked great for me!



    Did you do 18:6 ? And what kind of calories did you eat daily ? Love hearing success stories makes me excited to want to try it :)
    Yes I guess it was 18:6 because my eating window was 6pm/7 - midnight/1am

    I stuck to my 1200 net. If I worked out I ate them back.
  • MACnificence
    MACnificence Posts: 419 Member
    Before getting pregnant I used IF successfully. Now I'm breastfeeding so haven't gone back to it yet. Anyways is have coffee for breakfast and lunch and then have a nice dinner. Worked great for me!



    Did you do 18:6 ? And what kind of calories did you eat daily ? Love hearing success stories makes me excited to want to try it :)
    Yes I guess it was 18:6 because my eating window was 6pm/7 - midnight/1am

    I stuck to my 1200 net. If I worked out I ate them back.


    Wow how did you go to 6pm without eating ? I would eat my arm off ! Haha .. Do you think you would have had the same success just eating a 1200 calorie diet anyway or do you think IF had added benefits ?
  • akeemhill
    akeemhill Posts: 1
    i been "IF"ing since i started working out ans i gain hella muscle and my muscle have some great deep cuts in them, compared to some body who dont "if". its a great tool for Men and Women.
  • servilia
    servilia Posts: 3,452 Member
    Before getting pregnant I used IF successfully. Now I'm breastfeeding so haven't gone back to it yet. Anyways is have coffee for breakfast and lunch and then have a nice dinner. Worked great for me!



    Did you do 18:6 ? And what kind of calories did you eat daily ? Love hearing success stories makes me excited to want to try it :)
    Yes I guess it was 18:6 because my eating window was 6pm/7 - midnight/1am

    I stuck to my 1200 net. If I worked out I ate them back.


    Wow how did you go to 6pm without eating ? I would eat my arm off ! Haha .. Do you think you would have had the same success just eating a 1200 calorie diet anyway or do you think IF had added benefits ?

    I had coffee during the day so I guess it wasn't a pure fast. I don't know whether I could've stuck to 1200 any other way because I like eating in the evening but I'm guessing it would've worked that way too.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Thank you for your explanation I will go check out that video now ! What your saying totally makes sense
    Thanks again :)

    Can you link that video again I can't seem to open that one ! :D

    http://www.youtube.com/watch?v=QDANtU4LUkc
    or just type in
    Lose Weight - Macros for Dieting Made Simple
  • momzeeee
    momzeeee Posts: 475 Member
    You are misunderstanding IF. It doesn't tell you how much to eat; it tells you WHEN to eat. The idea is to eat roughly the same calories as you would if you were eating a normal morning to night eating. The time-frame is irrelevant. All you need to do is fast for longer than you have an eating window, there is no hard and fast 13pm-9pm or 10am-6pm rule.

    Eat whenever. It isn't a special diet magic trick, it's just a convenient way for some people to eat and it just goes by the name intermittent fasting. Focus on your overall nutrition and training program and let the results come from those two factors.

    Alternate day IF and 5:2 IF both have calorie restrictions built into their plans. I lost 40lbs doing alternate day IF.
  • 55in13
    55in13 Posts: 1,091 Member
    I am not a woman, but IF works for me. After dinner, no snacks, next day no breakfast, normal lunch, normal dinner. Before the "eat more" crowd gets here, I will tell you that my experience is that I lose more when I eat less. Shocking, I know. :bigsmile:

    EDIT - I do not do this every day. You asked about breaking through a perceived plateau. That's how I do it. Usually a day or two of seeing the scale budge is enough to get me to going back to my normal deficit diet.


    So IF has helped you break through a plateau , what approach have you took? 5:2 or daily fasting 18:6 ?

    I did exactly what I detailed there, which would be roughly a daily 18:6. Also, not every day because I do not adjust other meals because I am skipping breakfast and not having snacks in that period so I have a day or tow that is pretty much VLC and then go back to just a reasonable deficit again. It helps me mentally to see the scale budge even though it would have anyway with a little more patience. That's why I referred to a "perceived" plateau.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    You are misunderstanding IF. It doesn't tell you how much to eat; it tells you WHEN to eat. The idea is to eat roughly the same calories as you would if you were eating a normal morning to night eating. The time-frame is irrelevant. All you need to do is fast for longer than you have an eating window, there is no hard and fast 13pm-9pm or 10am-6pm rule.

    Eat whenever. It isn't a special diet magic trick, it's just a convenient way for some people to eat and it just goes by the name intermittent fasting. Focus on your overall nutrition and training program and let the results come from those two factors.
    But does IF seem to help break through a plateau ? Oh I understand it doesn't give you a set calorie goal but I'm presuming I do still need a decent calorie deficit everyday to actually lose pounds so I'm just wondering do people just stick to their normal calorie goal

    If you will be eating the same doing IF as you are not doing IF, then it won't break any plateau. Think about the overall, daily intake. For example, if you are eating (using my diary here as yours is private):

    2350 calories with 206g carbs, 91g fats and 180g protein between 8am and 11pm
    2350 calories with 206g carbs, 91g fats and 180g protein between 12pm and 8pm

    What is the difference? Just the timing. Nutrient timing is not relevant, unless maybe you are a physique athlete where you are paid to be on the cover of fitness magazines and you need to look 100% ready for the photo shoot. Overall daily intake is more important because of the thermic effect of food (the amount of calories you burn from digesting protein, fats and carbs.

    The video I linked above - THAT will help you break through a plateau as it will help you to correctly adjust your calorie and macro goals.

    Great post. People should re-read this.

    I've used IF to bust plateaus for weight loss and weight gain. I can fast for 18hrs a day and put on weight if I want. Comes down to calories in vs out. Who would have guessed :tongue:
  • MACnificence
    MACnificence Posts: 419 Member
    So I weighed myself today and not only am I not down any weight I'm up .8 of a Ib !! How on earth can you be up weight eating 1500 calories and burning 1000 a day !!
    Anyway I'm gunna put it down to water weight hopefully and try to move on with my healthy eating and exercise but I'm still so unsure where my calorie intake should be , after gaining this week I am afraid of my life of upping my calories just in case I see another gain at the end of this week.
    What should I do ?
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    you should take pics/measurements and not worry about the scale fluctuations so much
  • nikilis
    nikilis Posts: 2,305 Member
    Before getting pregnant I used IF successfully. Now I'm breastfeeding so haven't gone back to it yet. Anyways is have coffee for breakfast and lunch and then have a nice dinner. Worked great for me!



    Did you do 18:6 ? And what kind of calories did you eat daily ? Love hearing success stories makes me excited to want to try it :)

    yep, 16:8 and now 18:6 worked for me in kickstarting my weight loss back to 1lb a week. also IF at least in my case has changed my attitude towards food and hunger for the better, I've found I have regained my self control and there is no urge to resist snacking etc.

    its totally worth a try. personally it kicks *kitten* for me.
  • MACnificence
    MACnificence Posts: 419 Member
    yep, 16:8 and now 18:6 worked for me in kickstarting my weight loss back to 1lb a week. also IF at least in my case has changed my attitude towards food and hunger for the better, I've found I have regained my self control and there is no urge to resist snacking etc.

    its totally worth a try. personally it kicks *kitten* for me.



    So you def think IF made a difference to your plateau there's so many conflicting opinions but I think I'm going to give it a go can't do any harm trying anyway and I'm praying I see a loss again at the end of the week , now to figure out how many calories I should eat a day and ill be on my merry way :)
    Well done on your weight loss :D
  • MACnificence
    MACnificence Posts: 419 Member
    you should take pics/measurements and not worry about the scale fluctuations so much



    I know I can't help concentrate on the scale though I'm finding it really challenging to kick the habit , I'm so anxious to break the 130 mark !!
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