Intermittent fasting

I'm doing IF, but I'm on the 16/8 plan. My eating window is 12-8pm I'm going on my 3rd week. This has worked for me in the past. I wish I would have kept it up!
What days are your fasting days?

I've never been able to do it, but a coworker of mine ate low cal M-F and indulgent on the weekends and maintained. He just had a banana and coffee for breakfast during the week, skipped lunch, and ate a very small protein and veggie dinner. Weekends he had three full meals per day of whatever he wanted. To lose I'm guessing just skip the treats on the weekends and make all meals lean healthy and veggie filled.

I'm doing the 16/8 plan too and I love it! I feel so good and have so much more energy! I also limit my calorie intake during my eating window to between 1200 and 1400.

I'm doing the 5:2 fast I have 500 cals on Mon/Thurs and the other days I aim for 1500 cals but often end up around the 1700 mark or more. Losing nicely and finding it more manageable than calorie restricting every day. I think this is because I tend to start eating late in the day naturally and so on fast days I don't really notice that I'm having less food than usual until it's late.

I do a 23/1 to 20/4 IF schedule daily... feel free to friend me, if anyone would like. 1500 cals daily. Lost 60 pounds thus far.

nabila_rahman94 wrote: »

Hornsby wrote: »

Nothing wrong with 4:3, BUT eat your 500 cals on the fast days.

I just do 16:8 for calorie control.

So you're actually supposed to eat the 500 calories on fast days? I had heard that you can start that way but are supposed to move off of it when you can. I just get such mixed reviews on IF altogether, it's hard to stay motivated.

yes you are ment to eat those 500cals, also try not to work out on fast days

This diet is not healthy! Not want you want to hear I know.
Cycle your carbs, it works. And you don't go hungry.
Keep your calories the same each day, the amount will depend whether or not you wish to gain, lose or maintain.
Then just alter the macronutrients each day but keep calories the same.
On low carb days up fat and protein on medium and the high carb day simply lower protein and fat. It's simple and 100% works for anyone and is healthy.
Work your calorie requirements out with an online calculator. Once you have that, the rest is easy and my fitness pal makes it even easier by allowing you to put each days macronutrients in seperately.
It's so easy. Their really is no need for starving yourself, which will just lower your metabolism and make it easier for you to gain weight when you eat normally again.
If you need anymore info please get in touch.

nabila_rahman94 wrote: »

Hornsby wrote: »

Nothing wrong with 4:3, BUT eat your 500 cals on the fast days.

I just do 16:8 for calorie control.

So you're actually supposed to eat the 500 calories on fast days? I had heard that you can start that way but are supposed to move off of it when you can. I just get such mixed reviews on IF altogether, it's hard to stay motivated.

I have done every other day fasting and I keep coming back to it whenever I'm less active/more hungry. Yes you are supposed to eat your 500. Going 0 calories is not the goal, the goal is to regulate your calories to where you only feel like you are dieting a few days a week then eat comfortably on the rest. Whenever I'm having a surge of appetite or forced to be less active, alternate day fasting helps me keep up the deficit without feeling like I'm eating too little. It's a bit harder to keep up if my appetite isn't all there or if I'm extra active because I find myself averaging a number of calories too low for my liking so I switch back to normal every day diet.

You eat 500/600 calories on fast days (I actually do 800) and then eat whatever you want within reason to satisfaction on normal days without purposely stuffing yourself, preferably around your maintenance calories (mine is 2200 calories and I eat anywhere from 1800 to 2500). What you don't do, as many people who are new to IF tend to do, is eat 500 on fast days then eat some low number of calories on normal days like 1200 or something. That's not good. That's undereating and could compromise your health.

I fasted two, went very low carb 2 and will go back to fasting. I feel great. I'm going to do this as long as I feel good. Threw some juicing in on food days.

eypat2016 wrote: »

This diet is not healthy! Not want you want to hear I know.
Cycle your carbs, it works. And you don't go hungry.
Keep your calories the same each day, the amount will depend whether or not you wish to gain, lose or maintain.
Then just alter the macronutrients each day but keep calories the same.
On low carb days up fat and protein on medium and the high carb day simply lower protein and fat. It's simple and 100% works for anyone and is healthy.
Work your calorie requirements out with an online calculator. Once you have that, the rest is easy and my fitness pal makes it even easier by allowing you to put each days macronutrients in seperately.
It's so easy. Their really is no need for starving yourself, which will just lower your metabolism and make it easier for you to gain weight when you eat normally again.
If you need anymore info please get in touch.

This is generally false.

Just because one diet may work for you, doesn't make all other options wrong and unhealthy.