IF: day 4
EryOaker
Posts: 434 Member
So I've started IF (16/8).
Day 1 was ok, day two was really had, day three was nearly unbearable.... day four, I woke up with zero hunger! Of course once my husband made bacon and eggs I felt hungry, but I'm drinking my black coffee and staying strong.
Anyone else find that starting IF was hard? How long did it take to acclimate?
Day 1 was ok, day two was really had, day three was nearly unbearable.... day four, I woke up with zero hunger! Of course once my husband made bacon and eggs I felt hungry, but I'm drinking my black coffee and staying strong.
Anyone else find that starting IF was hard? How long did it take to acclimate?
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It took me a while to work up to 16/8, I could easily do 14/10, so I did that for several weeks, then slid into more fasting hours easily. Most days I am 16/8 but some it is 18/6 now.
I found going into full on fasting (1,2 or 3 days) fairly easy, since I had been doing IF for a while.0 -
I've been doing a semi IF schedule for a while. Basically skipping breakfast except for my 100 calorie coffee with HWC. Lunch at 12, then a snack at three, and dinner at 7pm(end of eating window). So I'm now trying it without my HWC and it's been rough. Although, it's even harder on the weekend.0
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I'd say give any given protocol at least 3 weeks. And since there are several versions of IF, even if at first it doesn't seem to be a good fit, I'd still consider at least a full try at one of the other versions before deciding if IF in general is something to pursue.
And ya, weekends can be harder especially as you are getting used to it, because without work, it's easier to think about food.1 -
I worked up to 16:8 and do it most days but it's hard when traveling as I've been doing the last 1.5 months.1
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I do 16:8 but we are usually done with dinner by 4 so no biggy. Takes a while to not get an evening snack.2
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I did 16:8 for 2 weeks and then added in a few 20:4 days. Because my husband travels for work every week, our weekends are closer to 12:12. It's what life allows. He does 16:8 while away and it helps that I have a partner doing it with me. I can do the 20:4 while he's traveling pretty easily.2
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I think it took me about 2 weeks to acclimate, but I'm a fan of giving anything at least a full month because acclimation times vary greatly between people.1
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Today is my first day of IF, and I did 16:8. It was TOUGH! At about 9:30am, I just looking at the clock wondering if it was noon yet! Of course, it didn't help that I woke up hungry, but I think that has something to do with that T.O.M. Curse it! I really hope I can make it through the week.0
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IF came pretty naturally to me after eating this way for a while. Now, I often forget that I'm doing it it just happens. However, I still daily get a tummy rumble around 9am. Even if I didn't IF and I ate at 830. I think my body just expects there will be food at 9am.
So much of eating is cultural, social, and not "fueling our bodies" related I do agree that it takes a while to get those things sorted and to re-organize our food expectations.2 -
I'm very interested in the 16:8 but I wake up at 3am and go to the gym before work and I'm afraid I'll get sick if I work out on an empty stomach.1
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I'm very interested in the 16:8 but I wake up at 3am and go to the gym before work and I'm afraid I'll get sick if I work out on an empty stomach.
Even before I started this WOE, I worked out fasted first thing in the morning. I've been doing it for about 15 years now. I feel better this way than when I have tried to eat beforehand.2 -
Do you guys IE (Leangains) every day? Has it resulted in serious weight loss? I'm curious and very interested. I also read on Daily Burn that for women is 14:8. Perhaps, that's a good stepping stone.0
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OK great!! Thank you!!0
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I'm doing whatever the day holds for me and trying not to stress about it, lol. Most of the time it's 16:8 but it is often 24 hr fast then a dinner then another 24 and another dinner, then back to 16 or 18 hrs. I was never a breakfast eater for most of my life - in fact I would get nauseous and puke if I ate before 10 or 11 am when I was in school (that was when I got up at 6 am). If I do occasionally eat at a regular 'breakfast' time I don't usually have a very big meal at all. I work nights, so my difficult time to 'get over' is around 2 am if I'm having a very quiet & boring patrol, or if it's stressful & busy I get tempted to eat at 5:30 am when I'm doing up my paperwork (and reliving it all, lol).2
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Do you guys IE (Leangains) every day? Has it resulted in serious weight loss? I'm curious and very interested. I also read on Daily Burn that for women is 14:8. Perhaps, that's a good stepping stone.
Berkhan uses 14:10 for most of his female clients, but as part of his overall LeanGains program which incorporates more than just a daily shortened eating window. Many women outside of LeanGains have success with other daily ratios like 16:8, 19:5, and OMAD, and then there are the weekly protocols as an option as well.
Any weight loss will depend on your overall deficit -- it's not a function of IF in and of itself.3 -
Thanks for the insight!0
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When doing 14:10, do you still eat just 3 times a day or 4?0
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Hahaha - Bad at math! I meant 14:10. . . . I tried 16:8 for the first time yesterday/today and all is well. I only ate twice including a BPC for breakfast.
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Thank you! How do I calculate my macros? I'm 34, 135 pounds, 5'6 and I work out 5 to 6 times a week. I'm wanting to lose a little fat and tone. My calorie goal is set at 1370.0
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Thanks to everyone for sharing their experiences.
I started 16:8 two days ago & on day 1 it felt weird not to eat right when I got up but I realized I wasn't hungry & I'd just been eating out of habit! So today was no problem. Feeling hopeful this will help heal my insulin resistance.3 -
I'm doing alternate day IF, it is going well and I like that I can eat at maintenance on the alternate days.2
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Thank you! How do I calculate my macros? I'm 34, 135 pounds, 5'6 and I work out 5 to 6 times a week. I'm wanting to lose a little fat and tone. My calorie goal is set at 1370.
Well, since this is the LCHF board, the first step would be to determine what you want your carb limit to be. Anything below 150g or so could be considered low carb, all the way down to 20g or less for those folks shooting for guaranteed ketosis.
http://1percentedge.com/ifcalc/ is a site I like for playing with macros. It's LeanGains-based so it differentiates between rest days and lifting days, but you can set them to be the same if you want to eat the same macros each day.1 -
Thank you! How do I calculate my macros? I'm 34, 135 pounds, 5'6 and I work out 5 to 6 times a week. I'm wanting to lose a little fat and tone. My calorie goal is set at 1370.
https://www.reddit.com/r/ketogains/comments/5r8t6z/the_ketogains_macro_calculator_and_how_to_set_up/0 -
So I've started IF (16/8).
Day 1 was ok, day two was really had, day three was nearly unbearable.... day four, I woke up with zero hunger! Of course once my husband made bacon and eggs I felt hungry, but I'm drinking my black coffee and staying strong.
Anyone else find that starting IF was hard? How long did it take to acclimate?
So, how is it going on the IF protocol? I have now done two longer extended fasts. I think I could do these a few times a month now.1 -
retirehappy wrote: »So I've started IF (16/8).
Day 1 was ok, day two was really had, day three was nearly unbearable.... day four, I woke up with zero hunger! Of course once my husband made bacon and eggs I felt hungry, but I'm drinking my black coffee and staying strong.
Anyone else find that starting IF was hard? How long did it take to acclimate?
So, how is it going on the IF protocol? I have now done two longer extended fasts. I think I could do these a few times a month now.
It was going really really well... then I woke up one morning and was beyond hungry. I was so hungry that I couldn't think about anything else! So, I listened to my body and had some bacon and eggs! The next day, I was perfectly content with my 16/8 schedule.1 -
That sounds like a good idea to me @CRZYFTM , heed your hunger signals. I'm always so excited that mine work now, both on and OFF. Still a novelty!
I've been doing roughly 16:8 for a week now & it's been much easier than I expected. I used to wake up starving but on Keto I don't, so waiting until 10 or 11 to eat is fine.
I'm really hoping I'm helping to reset my insulin levels downward. I'm not working with a doctor but I've been doing a lot of research & I see now that I'm likely insulin resistant & probably have hyperinsulinemia. I'm so glad to have found all this out & come back to LCHF after years of just low carb (not low enough it turns out) and now IF to hopefully heal all this mess inside me & prevent future disease.1 -
@CRZYFTM - Glad the IF is going well for you.
I started the 16/8 IF (cold-turkey) 20 days ago. Discovered I had been doing this on the weekends for a very long time, so made the transition easy for the weekdays. Sometimes I get hunger pains in the morning, but I know there is a trigger there I am quickly overcoming.
Previously, I'd jump in my car in the morning before work, grab some garbage-y foods, and eat before clocking in. I know I took in way too many calories and junk. This IF protocol helps keep me in line to readjust to a healthier state of mind. (I also find I feel a little more energized without that carby load in the morning).
If I feel a grumble: I down some water, tea, keto-aid.... wait 15 minutes and the 'hunger' subsides.
Thank you, coffee!..... lol
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I heeded my hunger signal then went right back to my IF schedule. Woke up this morning slightly down in weight but more importantly an inch down in my waste! Funny how it works like that!7
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