Intermittent Fasting?
lesliereloaded
Posts: 29 Member
Contemplating on wether to try this or not...I've heard that your body will go into "starvation mode", but I have done some research online and many sites have said it is just simply a myth? What are your thoughts on it? ... And for those who don't know what this is, it's fasting for 16 hours and eating for only 8 hours of the day, this supposedly helps your body burn fat much better/faster.
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i fasted once for 20 days...i don't think quick fixes work. I had quit some prescription meds and was trying to get clean. I had broke my back and knees, head injury...needed a fresh start.0
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I did this from August until about a month ago...I have lost 43 lbs and felt sooo great when I was doing IF. I only stopped because I started working out early in the morning and had to adjust my eating times! Feel free to message me if you have any more questions
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IF is definitely not a "quick fix". It's just an alternative way to create a calorie deficit. Meal timing doesn't matter and as long as you are hitting your daily goal, it's completely healthy.0
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IF is awesome. And lots of evidence coming that once you get to 18/6 kind of eating windows, there are beneficial side effects like increased stem cell production and enhanced ability to metabolize stored fat.
But some people really struggle with it, so you'll have to experiment for yourself.
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Could you possibly elaborate on the 18/6 thing? Eating is an inconvenience and doing sop once a day would be nice if of value. I have been told by so many to eat a little often..confusing.0
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aksteve777 wrote: »Could you possibly elaborate on the 18/6 thing? Eating is an inconvenience and doing sop once a day would be nice if of value. I have been told by so many to eat a little often..confusing.
Basically you fast for 16 hours of the day [including sleep] then eat the calories you would eat throughout the day during the 8 remaining hours
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I was basically doing this before I even researched it myself due to being busy all the time but yes...
1. you will lose weight/ burn fat faster - I personally lost 44 pounds in 3 months doing this all without serious dieting
2. you actually get more energized the deeper you get into the fast
3. workout while fasted to speed up fat loss.
4. YES, starvation mode is LARGELY a myth meaning your body MAY hold onto fat once you've gotten into the VEERY LOW bodyfat range of less than 5 percent0 -
I was basically doing this before I even researched it myself due to being busy all the time but yes...
1. you will lose weight/ burn fat faster - I personally lost 44 pounds in 3 months doing this all without serious dieting
2. you actually get more energized the deeper you get into the fast
3. workout while fasted to speed up fat loss.
4. YES, starvation mode is LARGELY a myth meaning your body MAY hold onto fat once you've gotten into the VEERY LOW bodyfat range of less than 5 percent
Thank you, I'll give it a try
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I would eat all of my calories between 5pm and 9 pm Monday through Friday. Noon to 8pm Saturday and Sunday. It worked well with my work schedule. (And gave me more leniency on the weekends) I combined "one meal a day" and intermittent fasting to make it fit my lifestyle. It's nice because you can still eat at restaurants and share normal dinners with your family without constantly worrying about going over 0
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I was basically doing this before I even researched it myself due to being busy all the time but yes...
1. you will lose weight/ burn fat faster - I personally lost 44 pounds in 3 months doing this all without serious dieting
2. you actually get more energized the deeper you get into the fast
3. workout while fasted to speed up fat loss.
4. YES, starvation mode is LARGELY a myth meaning your body MAY hold onto fat once you've gotten into the VEERY LOW bodyfat range of less than 5 percent
Thank you, I'll give it a try
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I loved fasting and felt great after three days, euphoric even. Thanks for the replies. 0
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I've been doing IF for a few weeks and it has made keeping my calorie intake down much easier. I am up at about 6:30 am, skip breakfast and have lunch at 11:30. Usually have a snack around 4 pm and dinner at 6. After 7:30 pm no more food. I'm in bed early, rinse repeat.
In general I've found a light lunch and heavier dinner works best during the week. Work keeps me busy enough to distract from any hunger. On weekends it's the opposite. Heavy lunch and a light dinner. I usually have evening activities to keep me distracted.0 -
I have been doing the 16/8 fasting/feeding split for a few months now. It definitely makes it easier to stick to a caloric deficit, as you only have 8 hours / day to eat instead of 12ish. I usually train at 6am, and then my first meal of the day is noon. I've grown to really enjoy fasted training (lifting heavy).
There is a graphical abstract that I really enjoy about IF (http://www.sciencedirect.com/science/article/pii/S1550413114004987). It definitely doesn't tell the whole story of the article, but it is entertaining.0 -
Is its effectiveness different for men vs. women?? I've read different articles that say it is. One article even said a 10/14 works better for women where there's 10-hr eating window and 14 hrs of fasting. Another said its not as effective for women at all than men. However I listened to a podcast featuring a woman who's been eating this way for 15 years and is how she's kept her body fat low for years. She emphasized that it's not a diet but a lifestyle. You are trying to fit all of your daily nutritional needs in an 8 hr window. Any personal experiences with this way of eating from any females?0
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I sort of do IF (eating between 12PM and 8-ishPM), but only because it comes naturally to me. All the years that I tried to force myself to "graze in order to keep my blood sugar level" and to eat a "metabolism-boosting" breakfast, it felt weird, I was starving all the time, I overate and I got very, very fat.
I now eat usually three times a day: lunch, dinner and a goodie at night. There are 16 hours in my day where I'm not eating, but I drink if I'm thirsty. Feels great. My mornings - without breakfast - are full of energy, I'm able to concentrate well and so on...no problems there.
Not saying this is for everybody, though. If it didn't come naturally and work so well for me, I'm pretty sure I wouldn't be doing it, no matter what others said about its benefits.0 -
I do a 10/14 IF. I can't claim it has any metabolism benefits, because I really don't know.
I do know it's way easier for me to just deal with being hungry in the morning, and then have a satisfying meal for lunch and dinner. It's also curbed my urge to snack late at night, because I'm still full from my hearty dinner.
When I was eating 3 (or more) meals a day, I felt vaguely hungry all the time and was constantly thinking about what and when I was going to eat next. I love that I don't have to deal with that anymore.0 -
IF is awesome. And lots of evidence coming that once you get to 18/6 kind of eating windows, there are beneficial side effects like increased stem cell production and enhanced ability to metabolize stored fat.
But some people really struggle with it, so you'll have to experiment for yourself.
Woohoo! I've mentioned before that I was naturally already 16/8. I've just switched (quite painlessly, was just hungry the first day) to 18/6.
Editing to add some helpful info for the OP...
Like LAWoman, I used to eat breakfast, and was the type who ended up more hungry--and eating throughout the day as a result. One of the habits I've tried to develop is not eating until hungry, and that's how I naturally settled into not eating until almost 10:00 after waking at 4:30. I just recently pushed that back to noon. I should mention that I also prefer to work out on an empty stomach and go to the gym in the morning. I stop eating at 6:00 and go to bed around 9:00.
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coreenbarlow wrote: »Is its effectiveness different for men vs. women?? I've read different articles that say it is. One article even said a 10/14 works better for women where there's 10-hr eating window and 14 hrs of fasting. Another said its not as effective for women at all than men. However I listened to a podcast featuring a woman who's been eating this way for 15 years and is how she's kept her body fat low for years. She emphasized that it's not a diet but a lifestyle. You are trying to fit all of your daily nutritional needs in an 8 hr window. Any personal experiences with this way of eating from any females?
I don't know that it matters as far as gender is concerned. I had a lot of success with it, and I know a lot of men who did as well. I will say it is definitely not for everyone. I have never been a breakfast eater, and always was very hungry at night. It worked for me because I could fit my eating window around when I'm most hungry. I lost the majority of my weight so far without any exercise at all.
I will definitely be going back to it at some point. I would honestly prefer to eat like that for the rest of my life. I just started going to the gym (at 6 AM)...so I am not sure it is wise to wait until 5 PM to eat. That is the only reason I had to stop doing it.
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I never really thought of it as fasting, but I wake up at 930am every day and I don't eat until 4pm. I basically split my calories between a lunch and dinner, with lunch being between 4-5pm, and dinner is usually around 9pm (I get home from work at 830pm). I usually try not to eat after 1030pm, and I go to sleep around midnight.
So I guess if you look at it, there are 16 hours where I don't eat, and then I eat my two meals within the same 8 hours. It works for me, but I never realized it was considered any kind of fasting until now lol.0 -
I never thought I was doing IF until I read this thread lol. I don't eat until 1-2pm. I do have my coffee but another than that, I dont get hungry until then. Idk about added benefits tho. I lose weight just like anyone else.0
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aksteve777 wrote: »i fasted once for 20 days...i don't think quick fixes work. I had quit some prescription meds and was trying to get clean. I had broke my back and knees, head injury...needed a fresh start.
So, you didn't actually intermittent fast, and you figured that was what was being asked.
Intermittent fasting is fasting for a period of time (usually not more than 24 hours), then eating again, or using a smaller eating window in which to eat your calories.
The 24 hours once of twice a week is done while eating normally on the other 5 or 6 days, so basically it is how a person is creating their calorie deficit. This approach has various benefits, and for more information the e-book Eat Stop Eat by Brad Pilon is the best resource on it. He works through a bunch of research that shows the benefits of this sort of approach.
The other approach of a smaller eating window is usually fasting 14-16 hours, then eating all your calories for that day in the remaining hours of the day. This is the approach put forward by Martin Berkin at leangains.com and has many followers here.
My personal preference is one or two 24 hour fasts a week, although I have done the 16/8 approach as well.
To the original poster, I suggest you read Eat Stop Eat as it will answer many of your questions. Also join the Intermittent Fasting group here http://community.myfitnesspal.com/en/group/49-intermittent-fasting0 -
From my understanding IF doesn't actually do anything, it's more of a way to help you not eat. I know for me, I IF for 19 hours and have 5 hours to eat, personally for me, it's easier to say "After this time I can't eat until tomorrow" and then have to not think about it. So instead of being like "Well I could eat..[insert food here]" it's "I might have that tomorrow." It gives me a framework on which to build off of. I also think of my calories as money, where I have a budget that I can't spend more than I have.0
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I am female and eat in an 8 hour window. I have never liked eating early in the day, but forced myself because of family pressure and the untrue "this is best for you" mantras. Finally, I read enough to know that it isn't harmful in any way, may have benefits, and supports my body's natural hunger signals. It's easier to maintain my deficit and I like to feel full after a meal, so my satiety is triggered with two large ones. I also eat high fat for satiety (and a possible benefit for a chronic condition). I eat sometime around noon, may have a snack, dinner, and I love to have an ounce of mixed nuts and a little dark chocolate a few times a week in the evening. All fit easily within my chosen macros and calorie limit.
Am I losing weight faster? Debatable. If so, I don't think it's enough of a difference to recommend it to people who don't tend to eat that way naturally. It's a great option to try for those interested.
As to what's best for men and women, I don't think it's as easily quantified as some articles would have you believe. I see anecdotes only. I'm going to continue to use my own experience to judge what works for me. I advise you to do the same.
I've lost 24 lbs since Jan 1 with deficit and exercising (lifting, yoga, walking). I eat high fat/low carb, use 16/8 IF, and feel great. I believe I've found what helps me stick with it and that was my priority. Everyone is going to have to find those elements for themselves and there is nothing wrong with experimenting, or even changing things up as time passes. Took me a lot of trial and error to hit on this combo and I assume there will be adaptations as I age and to help with fitness goals.
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mz_getskinny wrote: »I did this from August until about a month ago...I have lost 43 lbs and felt sooo great when I was doing IF. I only stopped because I started working out early in the morning and had to adjust my eating times! Feel free to message me if you have any more questions
Hi..
I am thinking about starting IF as well.. i have done a lot of research on it and it seems like a real good idea..
However.. I am addicted to my morning tea.. wud my body be still in fasting mode if i take my tea at 8 in the morning and then eat my first meal at 1 like suggested in 16:8 breakup.
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Liquids are fine and keeping any additions lower in calories (~100), like cream, seems to work. Insulin response is a factor. Do some reading on the net for the basics.0
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TheHumanMachine wrote: »From my understanding IF doesn't actually do anything, it's more of a way to help you not eat. I know for me, I IF for 19 hours and have 5 hours to eat, personally for me, it's easier to say "After this time I can't eat until tomorrow" and then have to not think about it. So instead of being like "Well I could eat..[insert food here]" it's "I might have that tomorrow." It gives me a framework on which to build off of. I also think of my calories as money, where I have a budget that I can't spend more than I have.
That is not quite true. IF will not magically make a similar calorie deficit more effective, so in terms of weight loss it is the old, meal timing makes no difference except in terms of compliance to one's caloric deficit.
However, there are benefits beyond that. There are hormonal things that are benefited by IF. Eat Stop Eat gets into that. Basically, humans were not meant to eat all the time. Yet, in our current cultural setting we generally do. Periods of true fasting are rare to non-existent for most people in developed countries. Even the over night fast we all have, if generally just enough time for the food in your belly to just about finish digesting. That is where ESE is helpful, as are most IF protocols. They allow for times where you are in a truly fasted state which is beneficial for your body beyond simply fat loss.0 -
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rileysowner wrote: »aksteve777 wrote: »i fasted once for 20 days...i don't think quick fixes work. I had quit some prescription meds and was trying to get clean. I had broke my back and knees, head injury...needed a fresh start.
So, you didn't actually intermittent fast, and you figured that was what was being asked.
Intermittent fasting is fasting for a period of time (usually not more than 24 hours), then eating again, or using a smaller eating window in which to eat your calories.
The 24 hours once of twice a week is done while eating normally on the other 5 or 6 days, so basically it is how a person is creating their calorie deficit. This approach has various benefits, and for more information the e-book Eat Stop Eat by Brad Pilon is the best resource on it. He works through a bunch of research that shows the benefits of this sort of approach.
The other approach of a smaller eating window is usually fasting 14-16 hours, then eating all your calories for that day in the remaining hours of the day. This is the approach put forward by Martin Berkin at leangains.com and has many followers here.
My personal preference is one or two 24 hour fasts a week, although I have done the 16/8 approach as well.
To the original poster, I suggest you read Eat Stop Eat as it will answer many of your questions. Also join the Intermittent Fasting group here http://community.myfitnesspal.com/en/group/49-intermittent-fasting
So sorry. It just reminded me of a time I fasted long term...I then asked for an explanation as I was curious and learned some things about intermitant fasting and nice people answered questions without feeling the need to kick me. If your point was to condemn me and try make me feel stupid for just sharing something from my memory...well good for you..I will feel properly ashamed to say or ask anything from now on. Sheesh...
Now you can say something else rude so you can feel even more superior I suppose?
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FinalWtloss wrote: »mz_getskinny wrote: »I did this from August until about a month ago...I have lost 43 lbs and felt sooo great when I was doing IF. I only stopped because I started working out early in the morning and had to adjust my eating times! Feel free to message me if you have any more questions
Hi..
I am thinking about starting IF as well.. i have done a lot of research on it and it seems like a real good idea..
However.. I am addicted to my morning tea.. wud my body be still in fasting mode if i take my tea at 8 in the morning and then eat my first meal at 1 like suggested in 16:8 breakup.
Liquids are actually required! I drank water, green tea, English breakfast tea, iced tea, etc all day long! Definitely stay hydrated! Plus it helps keep your digestive system moving.0 -
For those who eat this way (IF) when do you workout? Before your first meal, in the middle of your eating window? After your eating window? And why do you work out at that time?0
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