intermittent fasting?

Harleyb87
Harleyb87 Posts: 279 Member
in Food and Nutrition
Hey everyone I am trying to find some new methods to help kick start my weight loss. I have heard mixed things about this method. Has anyone tried Intermittent fasting before? If so did it work for you and what kind did you do?
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Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    IF is an eating style not a way to lose weight.

    To lose weight you need a calorie deficit.
  • Harleyb87
    Harleyb87 Posts: 279 Member
    Well if your not eating for 16 hours at a time you going to end up taking in less calories unless you binge eat after you start eating.
  • 100df
    100df Posts: 668 Member
    My natural pattern is to skip breakfast and lunch most days. When dieting in the past I always stopped that and tried to eat 3-5 meals a day. This time I gave that up and eat all of my calories between around 3pm and 10pm. Usually have 1 meal and snacks. I love it. It doesn't do anything to lose weight but helps me keep to my calorie goal which allows me to lose.

  • Harleyb87
    Harleyb87 Posts: 279 Member
    Well if it helps you stay on your calorie goal that it does help you lose weight! I am not looking for something magical that makes me lose weight without restricting my calories. The only time I've been able to really lose weight I had to skip meals to help me keep my calories lower. I kept my weight off for years after I lost over 200 pounds but since I turned 29 I have put on weight and I just want to get back down to my goal weight again.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Harleyb87 wrote: »
    Well if it helps you stay on your calorie goal that it does help you lose weight! I am not looking for something magical that makes me lose weight without restricting my calories. The only time I've been able to really lose weight I had to skip meals to help me keep my calories lower. I kept my weight off for years after I lost over 200 pounds but since I turned 29 I have put on weight and I just want to get back down to my goal weight again.

    Great, so try it, see how you get on. 10/14 is recommended for women.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    I don't eat breakfast very often during weekdays and it helps me maintain my weight. When I want to lose I cut out alcohol and make a few other adjustments. That is the combination that works for me. You won't find a magic bullet, but this is one approach that may help you create a calorie deficit and still be happy. Try it and see if it works for you.
  • MKEgal
    MKEgal Posts: 3,250 Member
    edited January 2016
    Is binge eating something you're going to do the rest of your life?
    If not, when are you going to switch to normal eating?
    How will you learn to eat normally then?
    Why not eat normally now?
    .
    .
    .
    And no, binge eating or highly restrictive / complex eating schemes are not helpful.
    Here are a couple studies I found on PubMed. Feel free to search for more yourselves.
    .
    .
    http://www.ncbi.nlm.nih.gov/pubmed/23244741
    Double trouble: restrained eaters do not eat less and feel worse
    "high levels of dietary restraint do not appear to reflect actual caloric restraint, it has been found to be a risk
    factor for a wide array of maladaptive eating patterns. ... restrained eaters do not eat less than they intend to do"
    .
    .
    http://www.ncbi.nlm.nih.gov/pubmed/18325547
    "We examine the comfort food preferences and consumption patterns of women with highly versus less developed
    schemas for cognitive restraint, emotional and situational eating ... complex eating schemas weaken biological
    signals and produce maladaptive patterns... High schematics reported a lesser post-consumption increase in
    fullness than low schematics. Low schematics favoured low and high calorie foods equally, their choice motivated
    by pleasure and positive emotions."
  • MKEgal
    MKEgal Posts: 3,250 Member
    As for how to "kick start your weight loss" ...
    The tried & true way is to eat fewer calories than you burn. In fact, however you achieve it, that's the only thing that works.

    This is often done by increasing exercise (esp. weightlifting, because more muscle burns more calories, even at rest),
    and decreasing calorie consumption.

    To keep a feeling of fullness while having fewer calories, have more low-energy-density foods and fewer
    high-energy-density foods. Increase vegetables, legumes, include whole grains & fruits, decrease high-fat foods
    and simple carbohydrates.


    Here are some helpful posts to read.

    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

    http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think

    http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1

    http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1

    http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1
  • conscientiousintrovert
    conscientiousintrovert Posts: 4 Member
    I've been intermittent fasting for a couple weeks and have lost weight because it suits me to eat more at night. I'm busy during the day and can't really enjoy food, so I have coffee for breakfast, a light lunch, and a big dinner with snack (fruit and nuts) in the evening when I can relax. That way I'm not really restraining myself - I'm just only eating when I'm hungry and free to think about food.
  • rejectuf
    rejectuf Posts: 487 Member
    Some people do swear by it for getting the last bit of stubborn fat to go away.

    There are a few options for it. Some do a daily eating 'window' that is less than 8 hours (so about 16 hours of not eating each day). That's pretty easy because for most people it basically just involves skipping breakfast. Others do 1-2 days a week of not eating. The theory being that you can eat maintenance calories on the days you do eat, and still be running at a significant overall deficit.

    Try out some options, see what works for you. The first week or so of switching to a fast can be rough, but after your body gets used to it it's quite easy. Also consider exercise. I didn't have many issues lifting while fasted, but high intensity cardio was rough. BCAAs can help if you'll be exercising while fasted.

  • Harleyb87
    Harleyb87 Posts: 279 Member
    I dont binge eat anyways, thats not the issue. My issue is I have a slower metabolic rate and I have a insulin resistance so I have to eat fewer calories than most, this helps me.
  • Harleyb87
    Harleyb87 Posts: 279 Member
    rejectuf wrote: »
    Some people do swear by it for getting the last bit of stubborn fat to go away.

    There are a few options for it. Some do a daily eating 'window' that is less than 8 hours (so about 16 hours of not eating each day). That's pretty easy because for most people it basically just involves skipping breakfast. Others do 1-2 days a week of not eating. The theory being that you can eat maintenance calories on the days you do eat, and still be running at a significant overall deficit.

    Try out some options, see what works for you. The first week or so of switching to a fast can be rough, but after your body gets used to it it's quite easy. Also consider exercise. I didn't have many issues lifting while fasted, but high intensity cardio was rough. BCAAs can help if you'll be exercising while fasted.

    Hey thanks! Yeah I do cardio and strength training at least 3 days a week usually 5.
  • RodaRose
    RodaRose Posts: 9,562 Member
    Here is a group http://community.myfitnesspal.com/en/group/49-intermittent-fasting
  • Harleyb87
    Harleyb87 Posts: 279 Member
    RodaRose wrote: »
    Here is a group http://community.myfitnesspal.com/en/group/49-intermittent-fasting

    Awesome thanks!
  • Negative_X
    Negative_X Posts: 296 Member
    edited January 2016
    As others have said, if your goal is to lose weight, any eating regimen will work just fine. Personally? I've been IF'ing and training fasted for over 5 years now (Leangains method) and I won't train/eat any other way. Worked great for me and my GF. Eating in the morning makes me sluggish and tired and I much rather eat 2-3 larger meals than 6 smaller meals.

    This is just what worked for me... but everyone is different and you still have to watch your calories just like on any eating regimen. For me it was just easier when doing IF.

    Give it a try, still watch/track your calories like any other normal eating regimen, then see how ya feel in a few weeks. It can take a few weeks for your bodies hormonal entrainment to get used to skipping breakfast. Some get a bit grumpy during the initial few weeks or feel lethargic. Black coffee or tea is great first thing in the morning to combat this.

    Good luck and don't be afraid to ditch it if it's not working for your lifestyle. IF'ing is just one of a million ways to tackle your goals. Don't get tied to any one and be afraid to try something else. We're all different.
  • schibsted750
    schibsted750 Posts: 355 Member
    Intermittent Fasting REALLY helped me control my appetite during my cut. After I was done losing weight I stopped using it.
  • Harleyb87
    Harleyb87 Posts: 279 Member
    Negative_X wrote: »
    As others have said, if your goal is to lose weight, any eating regimen will work just fine. Personally? I've been IF'ing and training fasted for over 5 years now (Leangains method) and I won't train/eat any other way. Worked great for me and my GF. Eating in the morning makes me sluggish and tired and I much rather eat 2-3 larger meals than 6 smaller meals.

    This is just what worked for me... but everyone is different and you still have to watch your calories just like on any eating regimen. For me it was just easier when doing IF.

    Give it a try, still watch/track your calories like any other normal eating regimen, then see how ya feel in a few weeks. It can take a few weeks for your bodies hormonal entrainment to get used to skipping breakfast. Some get a bit grumpy during the initial few weeks or feel lethargic. Black coffee or tea is great first thing in the morning to combat this.

    Good luck and don't be afraid to ditch it if it's not working for your lifestyle. IF'ing is just one of a million ways to tackle your goals. Don't get tied to any one and be afraid to try something else. We're all different.

    Thanks! Its worked for me in the past but that was years ago and recently Ive put on weight so Im going to try it again.
  • Harleyb87
    Harleyb87 Posts: 279 Member
    schibsted750 wrote: »
    Intermittent Fasting REALLY helped me control my appetite during my cut. After I was done losing weight I stopped using it.

    That was what I did in the past to lose weight and I stopped for about 4 years and maintained my weight for a long time. I think its really helpful to control appetite at least for me so far. Ive been doing it for about 2 weeks now.
  • TheBeachgod
    TheBeachgod Posts: 825 Member
    I tried it once but stopped because hungry sucks. I get moody when I'm real hungry. I guess hangry is the slang term but it got overused on mfp and I hate that word now.
  • socajam
    socajam Posts: 2,530 Member
    Try calorie cycling. My calorie for the week is 11555 as follows:

    Sunday 1914
    Monday 1275
    Tuesday 1840
    Wednesday 1739
    Thursday 1275
    Friday 1695
    Saturday 1817

    Try this site to get your numbers: www.freedieting.com

    I find that I am not as hungry as when if I had to eat say, 1650 daily. Some days I am more hungry than others, this way it works out better for me.

  • Harleyb87
    Harleyb87 Posts: 279 Member
    TheBeachgod wrote: »
    I tried it once but stopped because hungry sucks. I get moody when I'm real hungry. I guess hangry is the slang term but it got overused on mfp and I hate that word now.

    I angrier when I'm overweight and unhappy lol so I can deal
  • Negative_X
    Negative_X Posts: 296 Member
    edited January 2016
    Harleyb87 wrote: »
    TheBeachgod wrote: »
    I tried it once but stopped because hungry sucks. I get moody when I'm real hungry. I guess hangry is the slang term but it got overused on mfp and I hate that word now.

    I angrier when I'm overweight and unhappy lol so I can deal

    Great thing is, I've done it for so long, I'm never even hungry anymore or obsess w/ thinking about food. I have to remind myself when to eat sometimes. I tend to push my daily fast to 20 hours on cardio days and 18 on weight lifting days. It's not exact everyday, but really just whenever I get a moment to eat. Really just happens naturally now.

    It's nice being free from my life long food obsession and binge eating. Still occasionally eat in the morning on the rare occasion we're out with a group of friends and it doesn't affect me one bit or throw me off. IF'ing really was a game changer for me. I'd say it probably took a year of being dedicated to it, before it became as natural as breathing air.
  • EddieEHitler
    EddieEHitler Posts: 52 Member
    IF will do wonders for your insulin resistance, as will lifting weights. I've been doing IF 16:8 for the past month or so alongside resistance training. In all honesty I haven't really lost much weight but this was to be expected given the amount of crap I ate over the Christmas holidays. It's sort of what I planned because otherwise I would probably be 10+ pounds heavier than I am now. I've now moved on to ADF (Alternate Day Fasting) and I'm hoping this will give me a good kickstart in weight loss for the next few weeks. Good luck with whichever method you choose!
  • GemFromJannah
    GemFromJannah Posts: 58 Member
    Harleyb87 wrote: »
    Hey everyone I am trying to find some new methods to help kick start my weight loss. I have heard mixed things about this method. Has anyone tried Intermittent fasting before? If so did it work for you and what kind did you do?

    A large majority of Muslims have lived their life like this for over thousand of years. Their Propget would fast Monday's & Thursdays, so very practicing Muslims have copied this tradition. It is actually suspected to have some health benefits to it and these Muslims haven't complained of any negative side effects.

    Recently nutritionists have discovered this way of eating and have created the 5:2 diet. Claiming it has health benefits.

    I don't think there's anything wrong with it, just be sure to drink water through the day and eat good balanced meals when not fasting to ensure you're getting healthy nutrition via correct vitamins & minerals.

  • Austintito
    Austintito Posts: 6 Member
    I think the idea of IF being so good is that usually when you work out you do it fasted and have your first meal afterwards? Like your body using your fat as energy instead of the food you ate. For me personally tho, I use IF when im dieting something about being full at the end of the day instead of eating a bunch of tiny meals. Getting my calories in 2 meals where im actually left full is satisfying to me.
  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    I do IF when I need to change it up and it really helps me keep within my goals.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    IF is one way to create a calorie deficit. I've used it and found it effective, but you still have to log your food and carry a calorie restriction. I don't know about anyone else, but I can easily demolish a day's worth of calories in just a few hours.
  • sijomial
    sijomial Posts: 19,809 Member
    I found IF helped me to adhere to a calorie goal when cutting.
    The 5:2 version worked for me as everyday calorie restriction bores and frustrates me.

    Also helped me recognise true hunger signals as opposed to eating through being bored, gready or "it's breakfast time so I'll eat breakfast".

    I've also dabbled with the 16:8 version while maintaining and I find it an easy way to make small adjustments - after holidays for example.
  • NORTHSEA76
    NORTHSEA76 Posts: 18 Member
    So much said here, mostly positive; hope you have had time to read it all, and hope you find your groove soon. You have the desire and the obvious intelligence.
  • elite_nal
    elite_nal Posts: 127 Member
    Harleyb87 wrote: »
    Hey everyone I am trying to find some new methods to help kick start my weight loss. I have heard mixed things about this method. Has anyone tried Intermittent fasting before? If so did it work for you and what kind did you do?


    Basically, it's a dietary protocol that utilizes specific periods of fasting followed by periods of eating where all of your daily calories are allotted to.

    The most popular intermittent fasting diet approach is 16 hours of fasting followed by 8 hours of eating. (Markin Berkham of "Lean Gains" is one of several people who popularized this approach). Another more extreme version of IF is the "Warrior Diet" that uses a 20 hour fasting period and 4 hour eating period.

    But does intermittent fasting work? Is intermittent fasting necessary for maximizing fat loss?

    At the end of the day, fat loss is ultimately about maintaining a calorie deficit over time. Therefore, ANY diet plan that allows you to accomplish this will help you burn fat. For that reason, yes, intermittent fasting results will certainly be positive as long as it is carried out properly.

    However, based on the available research it's highly doubtful that an intermittent fasting diet will be superior to any other approach as long as the overall calories and macronutrients are the same. Studies have continually shown that meal frequency and meal timing has no significant effect on basal metabolic rate, and my suggestion is to simply lay out your meals in whatever way works best for you.

    Intermittent fasting benefits some people for the simple reason that it improves overall adherence to the diet (this is why you'll hear so many positive intermittent fasting reviews posted online). If having fasting windows and eating windows allows you to stick to your meal plan more closely, then by all means go for it. However, if you'd prefer to eat all throughout the day rather than use intermittent fasting for fat loss, that's fine too.

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