Intermittent fasting - 30 pounds lost

nyreecatrice · June 2016

i would love to do try the IF but i guess i am at a loss as to where to start. on work out days i have no idea how many calories, fats or proteins i should take in? ditto for rest days? is it possible to reset myfitness pal to have it give me calories, fats or proteins goals that are more in line with IF?

nyreecatrice · June 2016

i am female 5" 8 and 160 lbs i would love to be leaner and lose 10 lbs of pudge. any tips would help i am all ears! amy help would be much appreciated.

nyreecatrice · June 2016

so where do i start?

CorneliusPhoton · June 2016

I would recommend starting with a simple delay of your breakfast. You won'the have to change anything in MFP. Just do not eat anything until noon, and stop eating for the day by 7pm. During your eating window of noon to 7, eat within your calorie goal. Drink tons of water during your fast. You can also have unsweetened tea and coffee during Fasting time. No artificial sweeteners if you want the benefits of keeping insulin down. I am fine working out fasted, but you can adjust your eating window or workout time if necessary. You also do not have to fast every day. It is totally flexible.

Hornsby · June 2016

I'm on day 12 of doing IF. 16/8 as well. I do noon to 8 as a feeding window. Honestly, I just wanted to do it since so many people talk about how much they love it.

I'm enjoying it so far. It can be tough to get 3500 cals in though in 8 hours for me.

missmatch76 · June 2016

Thanks for this, I think I will give it a go!

CorneliusPhoton · June 2016

Just a reminder if you are new to fasting: Women especially need to be mindful of how they react to fasting, because our bodies can perceive fasting as a constant stressor, which totally negates any benefit. Do it on days that suit you best. It should not be a struggle.

http://www.marksdailyapple.com/women-and-intermittent-fasting/

Here is 7-part series of posts on fasting:
http://www.marksdailyapple.com/fasting-weight-loss/

IremiaRe · June 2016

It's official... I sweat more when I workout in the morning (fasting) vs. working out at night (not fasting). I think that has to be a good thing.

bmayes2014 · July 2016

I wanted to drop in and give my two week update:

I decided to try intermittent fasting two weeks ago. It was just a two week trial to see if I could move the stubborn scale. I am REALLY happy with my results. In two weeks I lost 4 lbs. I am embarrassed (but happy) to admit that I have NEVER in the entire time I have been on my weight loss journey lost 4lbs in 2 weeks. NEVER. I have lost a pound here and half a pound there, but a solid 2lbs a week - this is a first. So, it's absolutely been worth it and successful and I plan to continue it. I still need to clean up my diet more and make healthier choices but so far I am really happy!

My plan: I do 16:8 and I eat from 11am-7pm. Only water and coffee while fasting. I average about 1300-1500 calories daily. I have eaten ice cream, pizza, vodka, fast food, chips, and candy during the past two weeks. I need to clean up my diet. That's another struggle, but I just wanted to point out the power of CICO regardless of nutrition. I am working on making healthier choices for the purpose of my health.

What IF has mainly helped me do is eat in a deficit and not overeat. I do miss eating at 7am. I miss my breakfast tacos, etc. but I think this method is sustainable for me and worth it. It has also taught me that my brain is trained for 3 meals a day but it really doesn't have to be that way. I eat a good amount of calories. I am not hungry and I am happy.

Training - I do cardio and I lift. I workout fasted. I always have. No issues in the past two weeks at all. I have gotten in about 2-3 workouts per week.

bmayes2014 · July 2016

nyreecatrice wrote: »

so where do i start?

My advice - keeping in mind that I am only 2 weeks into this and I am not a professional. I suggest starting with the calories that MFP gives you or using a calculator to calculate TDEE. You can use this site (which I am not promoting - I just googled it) https://tdeecalculator.net/

Once you know that you know your calories for a deficit. This is a number you may have to play around with some. It's just a starting point. Then decide how you want to fast (IF). There are lots of ways to do it. Some people do 5:2 and others to 'warrior' and others use 'lean gains' type method. Google these and start with reading and researching first. Make a decision - go from there. I do 16:8 and I eat 11am-7pm. You still have to stay in a caloric deficit. IF is just a structured eating pattern. Fat loss comes from the calorie deficit.

Hope this helps!

laur357 · July 2016

Congrats on your loss!

I usually do an 18 hour fast with a 6 hour window + black coffee and tea in the morning. And eat at my regular deficit. This seems to be my "natural" way of eating, and something I was very happy to return to after I stopped forcing myself to eat breakfast.
I also have PCOS, and I have a feeling this is part of the reason I've managed to keep blood-sugar/insulin resistance issues at bay, even when I was heavier.

sonia9240 · July 2016

I used to weigh 180lbs . I lost 40lbs from doing the fasting diet it's great . But I stopped than I gain weight again . I'm fat I don't like it.

sonia9240 · July 2016

I was 185lbs before I lost 40lbs too now I weigh 135lbs but I want to lose more my goal is 125

KetoneKaren · July 2016

@Rebekah_89 I think the general consensus is that black coffee or tea is fine but once you add cream or sugar it starts the "non fasting" portion of your day.

CandiesAndSweets · July 2016

Thank you SO much for posting about this. I've been thinking about doing it, but I was a bit hesitant. I'm so glad I found you feedback. I'm definitely giving this a shot!

elephant2mouse · July 2016

I started I.F. on the 1st, but I'm doing a 4:3 rather than daily fasting periods.

KetoneKaren · July 2016

elephant2mouse wrote: »

I started I.F. on the 1st, but I'm doing a 4:3 rather than daily fasting periods.

M/W/F fast?

bmayes2014 · July 2016

KetoneKaren wrote: »

@Rebekah_89 I think the general consensus is that black coffee or tea is fine but once you add cream or sugar it starts the "non fasting" portion of your day.

I fast drinking coffee WITH cream in my coffee - still losing weight. I read that 50 cals or less keeps the body in 'fasted state'. So I do not add more calories of creamer than that. I have done this since day one and I am still losing weight.

acmorris77 · July 2016

Update on my original post...my triglycerides are now at 67! 32 pounds down and still going! I don't follow the window as strictly on the weekends anymore and I'm still losing. CICO is key, but that never worked for me before as I always felt deprived and ended up eating more. Now, I drink, eat pizza and chips in moderation and within my calories goal and never feel hungry.

CorneliusPhoton · July 2016

bmayes2014 wrote: »

KetoneKaren wrote: »

@Rebekah_89 I think the general consensus is that black coffee or tea is fine but once you add cream or sugar it starts the "non fasting" portion of your day.

I fast drinking coffee WITH cream in my coffee - still losing weight. I read that 50 cals or less keeps the body in 'fasted state'. So I do not add more calories of creamer than that. I have done this since day one and I am still losing weight.

Sounds like this is working perfectly for you!
I have also read about the 50 calorie guideline for fasting, but I am not sure where it originally came from, the evidence behind it, or what the originator's goals were. If weight loss is the main goal, then of course, a 50-calorie coffee is just a negligible amount of calories and IF is helping you to remain in a calorie deficit.

Or, is 50 calories low enough to not cause an insulin response? The non-weight loss associated health benefits of fasting such as improving insulin resistance, triglycerides/cholesterol, autophagy, etc., are associated with keeping insulin levels very low for an extended period of time. I would think that if you wanted to maximize those benefits, no calories (no insulin) is better, remaining true to a fasted state. I moved myself from taking sweetened creamer in my coffee to a splash of plain milk to nothing. I want no calories and no sweetness (even zero calorie sweeteners) to trigger an insulin response during my fast. I suppose putting only fat into your coffee would be OK (i.e., butter, coconut oil), but nothing with protein or carbs.

I'd be interested to hear others' thoughts on the 50 calorie rule.

Intermittent fasting - 30 pounds lost

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