starting with 16:8 intermittent fasting

kgj4105
kgj4105 Posts: 41 Member
in Food and Nutrition
So I decided to try the intermittent fasting thing; ended up fasting from 7pm-ish last night to 4pm today, having only tea and water during that time, and then eating until 11pm tonight. I wasn't sure how my spinning class would go on an empty stomach (it's at 3pm) but I felt fine at the end. Granted, it was a lighter class than usual. Wondering if that's okay, then - if I feel fine working out on an empty stomach to keep doing it, or if I really should break the fast before a workout? Also, it seems a slight problem with this might be eating enough - I was a few hundred calories under my goal for today, but I'm not going to bed hungry or anything. Is this just a matter of better meal planning for macros/calories?

Replies

  • Smccabe8
    Smccabe8 Posts: 129 Member
    Are you doing this for weight loss?

    Because your body doesn't care if you eat 0 calories for 16 hours, and 1200 calories in the next 8 hours. It all evens out anyway. Better not to deprive yourself and eat normally throughout the day.

    In regards to the workout, I always eat a little snack before I workout. It helps me power through them.
  • blambo61
    blambo61 Posts: 4,372 Member
    I do a 21:3 diet and exercise at the end of the fast. No problems while aerobic for an hour session. If go heavy weights or hard intervals running I can bonk a little. This works for me because I eat tell full in my eating window. Saturdays are cheat days. I lost 40 lbs in 5 mos. Whatever works for you.
  • RodaRose
    RodaRose Posts: 9,562 Member
    It is o.k. to work out on an empty stomach.
    You can eat enough with some planning. :)
  • jennyloie1
    jennyloie1 Posts: 35 Member
    This new trend of intermittent fasting is not sustainable long term. I know zero people that are willing to keep that routine up longer than a few weeks. Don't make your weightloss a diet, male it a lifestyle. Eat healthy, well balanced meals, 5-6 throughout the day. You'll stay full and your body will let go of the weight.
  • malibu927
    malibu927 Posts: 17,562 Member
    jennyloie1 wrote: »
    This new trend of intermittent fasting is not sustainable long term. I know zero people that are willing to keep that routine up longer than a few weeks. Don't make your weightloss a diet, male it a lifestyle. Eat healthy, well balanced meals, 5-6 throughout the day. You'll stay full and your body will let go of the weight.

    There are many people here who follow IF and have done so long term. When someone eats or how frequently they eat is irrelevant when it comes to weight loss.
  • blambo61
    blambo61 Posts: 4,372 Member
    edited March 2016
    jennyloie1 wrote: »
    This new trend of intermittent fasting is not sustainable long term. I know zero people that are willing to keep that routine up longer than a few weeks. Don't make your weightloss a diet, male it a lifestyle. Eat healthy, well balanced meals, 5-6 throughout the day. You'll stay full and your body will let go of the weight.

    I've done a 21:3 6 days a week with few variations for 5 months. I don't think that is sustainable forever but obviously it has been for 5 months and has allowed me to lose 40 lbs. I do think a 16:8 type fast is sustainable forever (easy after doing a 21:3). I have fasted 24 hours or close to it once a month for over 35 years for religious reasons. I think that is sustainable and I could see a 5:2 diet as being sustainable also.

    Small meals during the day like you suggest is not sustainable for me. That is torture for me because I never get to eat tell full. I definitely do not want the meal planning and cost of 5 or 6 meals. I think that can work for some though and is appropriate for some just as fasting is for others. The key is sustainability while not having excess cals. More than one way to skin a cat.

    Now you know of at least one person who has done this more than a few weeks.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    jennyloie1 wrote: »
    This new trend of intermittent fasting is not sustainable long term. I know zero people that are willing to keep that routine up longer than a few weeks. Don't make your weightloss a diet, male it a lifestyle. Eat healthy, well balanced meals, 5-6 throughout the day. You'll stay full and your body will let go of the weight.

    I can't remember when I first started but I think it must be at least 4 years now.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    Paiger816 wrote: »
    Because your body doesn't care if you eat 0 calories for 16 hours, and 1200 calories in the next 8 hours. It all evens out anyway.

    is not consistent with

    Paiger816 wrote: »
    Better not to deprive yourself and eat normally throughout the day.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    If you're happy working out fasted then there is no problem with it. If your workouts suffer you will need to consider moving the workouts or moving your eating window.

    With regards to eating enough - I wouldn't get upset about an occasional 200 or so calorie under but if it becomes a regular thing you will need to address it. for now, I'd just settle into the routine and see how it goes.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    My eating window is usually 1-4 except when I am at my parents and have to eat meals with them on Sundays making it 12-6. I lift heavy usually at around 9:30 am no issues. I mostly do it as I have no appetite and I experience increased pain and other issues from eating (I have Crohn's) and I don't want it to ruin my workout or my sleep.
  • Smccabe8
    Smccabe8 Posts: 129 Member
    StealthHealth wrote: »
    Paiger816 wrote: »
    Because your body doesn't care if you eat 0 calories for 16 hours, and 1200 calories in the next 8 hours. It all evens out anyway.

    is not consistent with
    Paiger816 wrote: »
    Better not to deprive yourself and eat normally throughout the day.

    I just meant that I would be biting someone's head off if I went 16 hours straight without eating. It won't make a difference calorie wise, but I'd be starving all day. I get hangry. :wink:
  • blambo61
    blambo61 Posts: 4,372 Member
    Paiger816 wrote: »
    StealthHealth wrote: »
    Paiger816 wrote: »
    Because your body doesn't care if you eat 0 calories for 16 hours, and 1200 calories in the next 8 hours. It all evens out anyway.

    is not consistent with
    Paiger816 wrote: »
    Better not to deprive yourself and eat normally throughout the day.

    I just meant that I would be biting someone's head off if I went 16 hours straight without eating. It won't make a difference calorie wise, but I'd be starving all day. I get hangry. :wink:

    I'm opposite. If I start eating, then I get really hungry. Fasting acts as an appetite suppressant and I don't get that hungry. A 16 hour fast is only from 8:00 pm tell noon the next day. That is only skipping breakfast.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    I did Sun 5 pm to Mon 5 pm fasts and exercised fine for 6 weeks starting at the beginning of January and trained fine. Its funny how once I break through 15th hour of the fast, I am really not hungry until later on the day when I know that "break fast" is around the corner... LOL

    I now have gone back to the 17:7 way (which is the way I have always eaten). It is totally a personal preference and if you plan your "break fast" around your workouts (heaviest) I see no interruptions. This is only for those that are smart about this process and listening to the bodies signals in the event there is a need to end the fast sooner rather than later.
  • santran773
    santran773 Posts: 12 Member
    Paiger816 wrote: »
    StealthHealth wrote: »
    Paiger816 wrote: »
    Because your body doesn't care if you eat 0 calories for 16 hours, and 1200 calories in the next 8 hours. It all evens out anyway.

    is not consistent with
    Paiger816 wrote: »
    Better not to deprive yourself and eat normally throughout the day.

    I just meant that I would be biting someone's head off if I went 16 hours straight without eating. It won't make a difference calorie wise, but I'd be starving all day. I get hangry. :wink:

    I just started intermittent fasting. For me, I think it's fine to intake 0 calorie drinks. I usually drink coffee or sparkling water to suppress my hunger. And if I really feel hungry, I'd eat an apple. That usually does the trick and allows me to push my eating window farther. If you are planning to lose weight, it doesn't matter what your eating habits are. Just so as long as you are at a calorie deficit, you will still lose weight. I have friends who have been intermittent fasting for more than 10 years and they are in perfect shape. One pointer I'd like to give during intermittent fasting is to eat greens during your eating window. I often get really tired (the ITIS) after a big meal without a salad. It's a bigger energy source compared to meat, and allow you to have a clear mind throughout the rest of the night.

    Goodluck!
  • MommyL2015
    MommyL2015 Posts: 1,411 Member
    jennyloie1 wrote: »
    This new trend of intermittent fasting is not sustainable long term. I know zero people that are willing to keep that routine up longer than a few weeks. Don't make your weightloss a diet, male it a lifestyle. Eat healthy, well balanced meals, 5-6 throughout the day. You'll stay full and your body will let go of the weight.

    I've been unknowingly doing it most of my life. I didn't label it and still don't, it's just what I do. It's certainly sustainable if it's your natural way of eating. I will say that it does nothing for weight loss, only a calorie deficit works.

    There's no right or wrong way for any one person to eat. As long as when, how and what they are eating helps them reach their goals, they're doing it right.

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