Intermittent fasting
katrinalawson
Posts: 17 Member
Hi all,
I'm just wondering everyone's thoughts on fasting and if it really helps with weightloss.
I'm just wondering everyone's thoughts on fasting and if it really helps with weightloss.
0
Replies
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Fasting is not eating, so it should help with weight loss. But you can't eat too little and think you won't want to make up for it. Intermittent fasting is not eating all the time. Not eating all the time is smart if you want to limit calorie intake. You have to limit calorie intake if you want to lose weight.6
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its an eating style, it only helps weight loss by helping people stick to their calorie deficit.7
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I’ve lost a total of 90lbs with IF. Doing 16:8. Yes, it helps. For me it was more about calorie control than anything else and it’s sustainable. I feel best when I IF.7
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It helps me manage my hunger on a deficit better. I naturally follow an IF schedule, but besides perhaps helping you stick to your deficit it doesn't do anything to help with weightloss. I've eaten this way to maintain and gain - my calories dictate what my body does.5
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If it helps you stay at/under your calorie goal, then yes it does. If it doesn't help with that, then no it doesn't.
How much you eat determines your weight loss. Tools and approaches that help you control your intake are good, ones that don't are bad.4 -
As I can see has been pointed out already, timing is completely irrelevant to weight loss. That is probably not what you wanted to hear. New people rarely do, but it's the truth nonetheless so you should know this from the get go.
That being said, IF can be used as a tool to help you maintain a deficit if having an eating window helps you restrict calories. However, you are not going to lose any more weight than you would if the calories were identical only spread out over the day like normal. So it basically all comes down to what your personal preference is.0 -
16:8 here for about 5 years. Its been amazing for me. Lost 60 pounds. I am literally the healthiest and fittest I've ever been in my life. It will help you develop will power and make better eating choices. And yes, you still need to track calories and eat healthy. I basically do a 1500 calorie breakfast and much on another 1000 over the work day.2
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I started in February of this year. For me it is a way to control my calories for the day. (As others have stated)1
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As people above said, it's a way of eating, and not a diet. When I switched to IF, I kept my calorie goal the same. It's just a better way to eat for me. But has had no affect on me losing weight. But my calorie deficit has
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I have only been doing IF for about a month. The main reason I started IF was to help keep within my calorie deficit due to the change in my diet to the keto lifestyle. When I ate throughout the day, I struggled to stay within my calorie limit, but once I narrowed the eating window, it became much easier! I do the 16:8 IF and will never be able to go a whole day without eating as with other IF plans. I'm just not wired that way, I have tried haha.
I haven't seen any extra "boost" in my weight loss from implementing IF. My weight loss has remained steady due to the calorie deficit. It's just been easier with IF. In the beginning, I read a lot of reviews and watched videos related to IF in hopes that it would be a magical way to increase my weight loss progress, but that just isn't so.4 -
I'm losing with IF because it's much easier for me to "put off" eating until later. If I snack all day I'm just hungry all day, no matter what those calories are comprised of.
Whatever floats your boat, my friend!3 -
If you are interested in IF, keto/low carb, or anything that is not CICO & exercise, you will get a lot of bad advice on the general forums. If you want to learn more about these taboo subjects and get some useful advice, then you should look into the private groups.
In the meantime, you may want to look into this series on fasting by Dr. Jason Fung. I believe there are about 14 parts, so just keep clicking.
https://idmprogram.com/fasting-a-history-part-i/
He will show you it's not just about calorie reduction. I've personally done IF (one meal a day) for a while and have lost a lot of weight and feel great and never have hunger. As I'm only eating once a day, my calories have gone down (I won't say how low because someone will say how dangerous it is). My body is burning body fat for most of my energy needs. My metabolism has not gone down to match my lower calorie intake, so I continue to lose weight.
Anyway, believe what you want, but I believe in low carb and IF, not in CICO (or CRaP - Calorie Reduction as Primary).13 -
If you are interested in IF, keto/low carb, or anything that is not CICO & exercise, you will get a lot of bad advice on the general forums. If you want to learn more about these taboo subjects and get some useful advice, then you should look into the private groups.
In the meantime, you may want to look into this series on fasting by Dr. Jason Fung. I believe there are about 14 parts, so just keep clicking.
https://idmprogram.com/fasting-a-history-part-i/
He will show you it's not just about calorie reduction. I've personally done IF (one meal a day) for a while and have lost a lot of weight and feel great and never have hunger. As I'm only eating once a day, my calories have gone down (I won't say how low because someone will say how dangerous it is). My body is burning body fat for most of my energy needs. My metabolism has not gone down to match my lower calorie intake, so I continue to lose weight.
Anyway, believe what you want, but I believe in low carb and IF, not in CICO (or CRaP - Calorie Reduction as Primary).
I don't know if you want to get into it, because I know how these threads can go once they catch fire, but I'm going to ask anyway because I'm still learning and probably give more credence to things that most MFPers shoot down. I've read a fair bit on IF from a variety of sources, and much of it makes sense they way they spell it out... but I don't have the background to really filter out bad info once things get more nitty gritty.
You say in your post that you don't believe in CICO. But you also say that your calories have gone down as a function of IF (if I misinterpreted that, please forgive me and clarify). How do you decide what factor is causing what benefit?5 -
Didn't work for me because I got too hungry and overate when my "window" opened. But try it. What's the worst that can happen?2
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If you are interested in IF, keto/low carb, or anything that is not CICO & exercise, you will get a lot of bad advice on the general forums. If you want to learn more about these taboo subjects and get some useful advice, then you should look into the private groups.
In the meantime, you may want to look into this series on fasting by Dr. Jason Fung. I believe there are about 14 parts, so just keep clicking.
https://idmprogram.com/fasting-a-history-part-i/
He will show you it's not just about calorie reduction. I've personally done IF (one meal a day) for a while and have lost a lot of weight and feel great and never have hunger. As I'm only eating once a day, my calories have gone down (I won't say how low because someone will say how dangerous it is). My body is burning body fat for most of my energy needs. My metabolism has not gone down to match my lower calorie intake, so I continue to lose weight.
Anyway, believe what you want, but I believe in low carb and IF, not in CICO (or CRaP - Calorie Reduction as Primary).
I would disagree with seeking out a private group for information as opposed to general forums. If I go to a group of "900 calories only" and ask information, they're going to tell you it's the only way to lose weight, and perhaps give false information.4 -
I don't believe IF has much of an impact exclusive of the caloric deficit. However, since I'm mostly just hungry at night, I do IF and don't eat breakfast or lunch, and it works pretty well for me as a meal scheduling protocol.2
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IF, keto/low carb, or anything that is not CICO & exercise,...
My body is burning body fat for most of my energy needs. My metabolism has not gone down to match my lower calorie intake, so I continue to lose weight.
Everyone's body burns mainly fat as energy source for vast amount of day, unless they just eat all day long and mainly burn what they ate (which includes fat too), or their activity level is so high it requires more glucose as energy source, like 24 hr endurance races.
And sure metabolism, but more likely TDEE, can lower and you can still lose weight.
Unless you did some double-labeled water study on you before and after the change - you'd never know what the amount of change was though to be able to make the claim metabolism didn't go down.
And IF is eating window - CICO still applies.
And Keto is eating style - CICO still applies.
Both those strategies, and others, may allow someone to not have to count calories and naturally cause CI to be under CO and lose weight.
Then again, many have proven it's not always the case they must still log CI to be sure less than CO.2 -
katrinalawson wrote: »Hi all,
I'm just wondering everyone's thoughts on fasting and if it really helps with weightloss.
I have become a believer. It works for me. I think people's "engines" are different, give it a try. For me it works with low carb/Keto because of how my body reacts to sugar. No sugar, fats because they are satisfiying, leaves me not in hunger, very sustainable. Good luck1 -
IF for weight loss when used by non-obese people with healthy metabolisms really comes down to just managing calories better. If you are one of those relativity healthy people who need to drop 20,30,40 pounds, IF can help you. Many people lose weight because their eating window is small enough where they can't fit in too many calories. However, you can still over eat even while doing IF. If you think IF may cause you discomfort and inhibit your ability to stick to your "diet", then you should be careful with it.
IF is not just a tool for CICO though. That is just a ancillary benefit.
The real power in IF is for the very obese who have broken metabolisms or those with reduced insulin sensitivity (diabetes, pre diabetes, PCOS). The IF allows the long term suppression of insulin levels and stops the roller coaster of insulin spikes that is so prevalent in those metabolic diseases. It also increases production of growth hormone and other really good things to help heal your metabolism. The combination of the suppression of insulin spikes along with increased HGH work towards healing metabolic disfunction. Many of us who use IF, don't count calories too much and still lose a ton of weight. But again, that is because we fit in the heavy obese category.
@Richb178 gave you excellent advice and excellent references. Dr. Fung and Dr. Berg both on youtube can tell you so much about this. They can share all of the science behind the IF WOE. It is a powerful tool, but it's important to understand what you want out of it.
I wish you much luck. Regardless of how you decide to proceed, please friend me. I will be a supportive friend. There are also IF groups out here on MFP that you can join if you are really interested.
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If you are interested in IF, keto/low carb, or anything that is not CICO & exercise, you will get a lot of bad advice on the general forums. If you want to learn more about these taboo subjects and get some useful advice, then you should look into the private groups.
In the meantime, you may want to look into this series on fasting by Dr. Jason Fung. I believe there are about 14 parts, so just keep clicking.
https://idmprogram.com/fasting-a-history-part-i/
He will show you it's not just about calorie reduction. I've personally done IF (one meal a day) for a while and have lost a lot of weight and feel great and never have hunger. As I'm only eating once a day, my calories have gone down (I won't say how low because someone will say how dangerous it is). My body is burning body fat for most of my energy needs. My metabolism has not gone down to match my lower calorie intake, so I continue to lose weight.
Anyway, believe what you want, but I believe in low carb and IF, not in CICO (or CRaP - Calorie Reduction as Primary).
THIS!!! Great advice.6 -
If you are interested in IF, keto/low carb, or anything that is not CICO & exercise, you will get a lot of bad advice on the general forums. If you want to learn more about these taboo subjects and get some useful advice, then you should look into the private groups.
In the meantime, you may want to look into this series on fasting by Dr. Jason Fung. I believe there are about 14 parts, so just keep clicking.
https://idmprogram.com/fasting-a-history-part-i/
He will show you it's not just about calorie reduction. I've personally done IF (one meal a day) for a while and have lost a lot of weight and feel great and never have hunger. As I'm only eating once a day, my calories have gone down (I won't say how low because someone will say how dangerous it is). My body is burning body fat for most of my energy needs. My metabolism has not gone down to match my lower calorie intake, so I continue to lose weight.
Anyway, believe what you want, but I believe in low carb and IF, not in CICO (or CRaP - Calorie Reduction as Primary).
THIS!!! Great advice.
You do know that IF, keto, lc and all other diets are CICO right?6 -
If you are interested in IF, keto/low carb, or anything that is not CICO & exercise, you will get a lot of bad advice on the general forums. If you want to learn more about these taboo subjects and get some useful advice, then you should look into the private groups.
In the meantime, you may want to look into this series on fasting by Dr. Jason Fung. I believe there are about 14 parts, so just keep clicking.
https://idmprogram.com/fasting-a-history-part-i/
He will show you it's not just about calorie reduction. I've personally done IF (one meal a day) for a while and have lost a lot of weight and feel great and never have hunger. As I'm only eating once a day, my calories have gone down (I won't say how low because someone will say how dangerous it is). My body is burning body fat for most of my energy needs. My metabolism has not gone down to match my lower calorie intake, so I continue to lose weight.
Anyway, believe what you want, but I believe in low carb and IF, not in CICO (or CRaP - Calorie Reduction as Primary).
So you're losing weight because you are eating a vlcd. Sounds like cico to me3 -
I fast three or four times a day, between breakfast and lunch, lunch and a snack, ..
It can help eat less but CICO is the only thing that works. 1 -
I naturally dont eat until 11 or noon. I realized after the fact I sorta follow that schedule but you still have to not go over calories to lose weight. I can pig out and the scale wont move. Its not a magic pill. If its something that will fit your lifestyle go for it. I like eating this way because my meals can be slightly bigger. I could never get on board with 5-6 meals a day too much thinking involved with that. lol0
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Of course reducing calories will result in weight loss, or at least not weight gain, but only for the short term. All diets work in the short term, but except for the few, most diets fail for the long term (history of the last 50-60 years). So, yes, I will lose weight on a low fat diet, eating 3 times a day. But I find it easier eating lower carb, higher protein, reasonable fat (relying mostly on my body for fat and ketosis). And fasting, both IF and longer, may result in lowering insulin resistance and maintaining metabolism. Once my weight is off, I plan on just reducing refined carbs, but eating "natural" carbs in moderation, along with whatever protein and fat I care to eat. I'll use IF to maintain my metabolism (and lower overall caloric intake). And when I feast, I'll have some cake or pizza, but I'll offset that with fasting.You say in your post that you don't believe in CICO. But you also say that your calories have gone down as a function of IF (if I misinterpreted that, please forgive me and clarify). How do you decide what factor is causing what benefit?
Anyway, I suggest you read thru the above blogs on fasting. Then maybe take a look at the other blog posts, like this one on how to lose weight. There are lots of links - and he can say it better, and more accurately, than me.
https://idmprogram.com/lose-weight/
Dr. Jason Fung has made the most sense to me, moving through low fat diets, Atkins or low carb, to keto, to LCHF, to fasting. I'm still trying to learn and understand what works best for me.
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They may reduce calories, but there is a difference in how these diets affect hormones (insulin and others). Just reducing calories will allow for a short term weight loss, but then the metabolism will lower to match the lower calories - and a million other things - causing the weight to go back on.singingflutelady wrote: »You do know that IF, keto, lc and all other diets are CICO right?
1 -
Of course reducing calories will result in weight loss, or at least not weight gain, but only for the short term. All diets work in the short term, but except for the few, most diets fail for the long term (history of the last 50-60 years). So, yes, I will lose weight on a low fat diet, eating 3 times a day. But I find it easier eating lower carb, higher protein, reasonable fat (relying mostly on my body for fat and ketosis). And fasting, both IF and longer, may result in lowering insulin resistance and maintaining metabolism. Once my weight is off, I plan on just reducing refined carbs, but eating "natural" carbs in moderation, along with whatever protein and fat I care to eat. I'll use IF to maintain my metabolism (and lower overall caloric intake). And when I feast, I'll have some cake or pizza, but I'll offset that with fasting.You say in your post that you don't believe in CICO. But you also say that your calories have gone down as a function of IF (if I misinterpreted that, please forgive me and clarify). How do you decide what factor is causing what benefit?
Anyway, I suggest you read thru the above blogs on fasting. Then maybe take a look at the other blog posts, like this one on how to lose weight. There are lots of links - and he can say it better, and more accurately, than me.
https://idmprogram.com/lose-weight/
Dr. Jason Fung has made the most sense to me, moving through low fat diets, Atkins or low carb, to keto, to LCHF, to fasting. I'm still trying to learn and understand what works best for me.
Wow, $1200!! Why on earth would anyone pay money for this?
You know what makes the most sense to me? Reading science literature instead of blogs and taking with a LARGE grain of salt the advice of someone who wants to charge me 1200 of my dollars for slapping their name on information that can be obtained free from the internet.3 -
They may reduce calories, but there is a difference in how these diets affect hormones (insulin and others). Just reducing calories will allow for a short term weight loss, but then the metabolism will lower to match the lower calories - and a million other things - causing the weight to go back on.singingflutelady wrote: »You do know that IF, keto, lc and all other diets are CICO right?
Nope.2 -
They may reduce calories, but there is a difference in how these diets affect hormones (insulin and others). Just reducing calories will allow for a short term weight loss, but then the metabolism will lower to match the lower calories - and a million other things - causing the weight to go back on.singingflutelady wrote: »You do know that IF, keto, lc and all other diets are CICO right?
LOL Source?2 -
They may reduce calories, but there is a difference in how these diets affect hormones (insulin and others). Just reducing calories will allow for a short term weight loss, but then the metabolism will lower to match the lower calories - and a million other things - causing the weight to go back on.singingflutelady wrote: »You do know that IF, keto, lc and all other diets are CICO right?
High protein you mentioned effects insulin too - read up some research on it - not even studies - just plain old measuring insulin after eating protein of average levels.
Eat more and read up on how the unneeded is converted to glucose, which now insulin will go up for again.
You aren't getting away from insulin response, perhaps bad spikes, on a high protein keto diet. Reason why the original was high fat, normal protein.
Other hormone changes effected too like leptin even on low carb - because it's the loss of fat that effects that huge regulating hormone. Actually carbs is the way to improve it's whacked out state.
But metabolism won't lower to match the eating level, it's can only adapt so much - by then someone doing that extreme (and agree not hard to do that) is having other issues, like adherence eating so little is probably their biggest problem.
While that binging too frequently could wipe out a deficit and cause weight gain - it's the binging, not the diet.
And while it appears you think keto would prevent overeating - read around - it's still possible and many stopped keto because they still overate too much.
No magic bullet there that can't be blocked with good old human weakness.
If it works for you, great.
But the claims as to why it works are either exaggerations or not backed up by any other research.1
This discussion has been closed.
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