Intermittent Fasting

In the end, weight loss comes from overall calorie deficit. If skipping meals helps you to get there, go for it. If you just overcompensate when you eat, it won't help.

malibu927 wrote: »

You should still be eating the same amount of calories doing 16:8 as you would spread out through the day, just in a shorter time frame

QFT

I do the 16:8 method 'IF' without going the Keto route (restricting certain foods/drinks)...Eventually in the late-summer/Fall, I'll enter into the 20:2 phase (20hr fast/2meals)....As far as the 16:8 method, as it was said you don't want to stuff yourself full of "anything you want" foods--and expect to lose weight. You have to eat healthier and cut your calories a bit--but NOT to the point that you're eating a "low-calorie" diet. Ex: If you eat 2000 cal a day, cut it down by 500....but if you workout then increase it just a bit to avoid crashing your metabolism and/or thyroid. Hope that helps.

As long as you're maintaining a calorie deficit, you'll lose weight. How you choose to go about it boils down to your own preference.

I generally follow a 16:8 IF schedule. I eat between 12 and 8 pm. It works for me because I don't like eating in the morning. Not forcing myself to eat breakfast allows me to have more calories in the afternoon and evening, which is when I like to eat the most. I exercise in the late afternoon or at night because I don't like working out on an empty stomach.

Lindsey_Ross wrote: »

I'm doing a 10/14 version. I'd started it after listening to a doctor on a podcast just talking about the overall benefits of IF, eating closer to your circadian rhythm and giving your digestive system a good break each evening. She had done studies with 8/16 and 10/14 and said the benefits were pretty similar but she found 10/14 was easier to stick to so it made more sense for her in the long run.

Some days I end up doing 8/16, 10/14 or somewhere in between. Just not beating myself up over it because again, the benefit is still there and it all beats quitting altogether.

I had already been tracking and going to the gym, but in two week of IF at this rate I have really dropped some lbs. I am still eating the same amount as before, around 1600 calories a day (I move, a lot).

I think the major difference is I end up eating my dinner at work instead of afterwards, so I eat what I planned and packed and don't end up eating out or snacking on little extra things after the cut off time. It just really cuts out excessive extras for me so far. When I grab groceries I don't grab some extra snap because its past the time.. or taste testing something I've cooked for lunch etc. It just cuts out all those little extras that can happen around the house.

Your digestive system works 24 hours a day.

CharlieBeansmomTracey wrote: »

tramaine_21 wrote: »

I do the 16:8 method 'IF' without going the Keto route (restricting certain foods/drinks)...Eventually in the late-summer/Fall, I'll enter into the 20:2 phase (20hr fast/2meals)....As far as the 16:8 method, as it was said you don't want to stuff yourself full of "anything you want" foods--and expect to lose weight. You have to eat healthier and cut your calories a bit--but NOT to the point that you're eating a "low-calorie" diet. Ex: If you eat 2000 cal a day, cut it down by 500....but if you workout then increase it just a bit to avoid crashing your metabolism and/or thyroid. Hope that helps.

you arent going to crash your metabolism or thyroid. if your metabolism crashes then you are dead.

I know...Figure of speech....

I am a lover of IF. I have noticed so much good stuff. I still need to check my caloric intake and I still eat breakfast, lunch and dinner, only at 11 AM, 3PM and 6PM. There is tons of research about it. I love it, because it helps me balance my sweettooth and my health!

rosient wrote: »

Intermittent Fasting only works when you are ready for it and willing to do it. In 1 month I do it, I lost almost 6kg.

Fasting means NO solid high calories food, NO sugar. ONLY water, tea, coffee, bone broth or almond milk.

There are 3 types of fasting: short - long - extended.
The longer the fast, the better result

Short fasts (<24hrs) - SHOULD BE DONE DAILY
16:8

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fasting for 16 hours- 8-hour eating ‘window’. Eating only 2-3 meals during this time
For example, you only consume food from
10:00 am to 6:00 pm

20:4

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fasting for 20 hours - eating for 4 hours. Eating only 1-2 meals during this time.
For example you eat from 2:00 pm to 6:00 pm.


Longer fasts (>24 hours) SHOULD BE DONE 2-3 TIMES A WEEK

24-hour fasts

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from dinner the previous day to dinner the next day (or lunch to lunch)
This is the type of fasting I am on. I do alternative 24h fasting day. Monday, Wednesday, Friday, Saturday normal. Tuesday,Thursday, Sunday Fast.

5:2 fast

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5 regular eating days and 2 fasting days and only eat 500 calories on each fasting day.
For example, you eat normally from Monday to Friday and fast on Saturday and Sunday

36-hour fasts

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the entire 1.5 days routine. For example, you eat normally until 7pm on day 1, then stop eating for the entire day 2. You can eat again until 8a.m on day 3.

Extended fast - IT DEPENDS
48 hours fast ( I do this once a month)
7 days fast (never do this before, but some documents stated that this is very powerful)
14 days fast ( shouldn't do more than 14 days)

fasting does NOT mean no to those foods unless you are doing a liquid diet fast.. it depends on the type of fasting and with IF you can eat those foods. its just in a window of time like 16:8 ad for say 16: you can get more than 2-3 meals in I can get in 2-3 meals and 2 snacks(sometimes more).

I am doing IF and it is the simplest thing I have ever done for weight loss. I am also trying to be mostly plant-based.

I have a 4-8 hour eating window depending on my schedule. I have 2-3 glasses of water and coffee in the morning, a healthy hearty lunch, and then I eat dinner immediately when I get home. I either cook something for dinner and divide up the leftovers, or eat leftovers/something quick for my early dinner and then make something more elaborate after dinner and divide it all up into meals for the next couple days. I find that I do not need to calorie count with this method. I put it into MFP for the last couple days just to see how much I am actually eating and it adds up to 1500 cal per day. I like eating larger meals, and so I can have 2 meals that are like 700/800 calories each this way and save on cals from not having breakfast or an afternoon snack.

15lb down and I don't feel like I am dieting at all. If it continues to work then I would just keep it up once I am at an ideal weight because it is not onerous. I tried one meal per day and longer fasts (24-48hr) and 5:2 but didn't like them, so 2 meals within 4-8 hours works for me. I have a pretty good idea about the calorie content of foods and the portions I am supposed to be eating. I do not want to count calories forever because I find it annoying, so I am trying to find an easy way to eat less. I don't even mind the morning fast so I think this is a lifestyle I could keep long term. I miss breakfast foods so I sometimes make them for dinner

Hola
Hey yeah Intermitten fasting dose work I know bcuz it's my life style and the hours of fasting depends on what times work for your(: and of course eating right helps a whole lot or if you struggle with that you can just do flexable dieting works great too without giving up your fav foods