INTERMITTENT FASTING dos and don'ts?
OOODINA777
Posts: 18 Member
Currently doing 8/16 or 16/8...
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Replies
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Do stick to an appropriate calorie goal. Don't fall for the hype.9
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What's the hype? Starving works!19
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I don’t know enough about this yet, only that I don’t think it would be for me. I had a coworker that was doing it and she would say she was fasting until 3:00 and then by the time 3:00 rolled around the first thing she was consuming was a pastry. I told her I didn’t think that was the way it was supposed to work lol!5
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After essentially doing a "dry fast" as part of my weight cut for a fight I can see why people perform fasts, it does make over eating impossible for a couple days after. The issue I have with the process is the fact while your fasting your not feeling 100% so you can't train or function properly. Is it worth it? A calorie deficit is easier on the body and means you have the energy to perform properly everyday.5
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Make you sure you eat the right amount of calories. IF is the new fad in dieting.4
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Calories make you lose or gain weight. Eating schedule, macro percentages, etc can make it easier to hit your calorie goal.
So if your goal is to lose weight, eating the correct amount of calories is key. If eating within an eight hour window makes it easier to do that, that's awesome! I found skipping breakfast helped me save calories for an after dinner snack, other people find that having to wait to start eating just makes them build up cravings and make bad choices once they start eating. So just find what works best for you - good luck!7 -
Calories make you lose or gain weight. Eating schedule, macro percentages, etc can make it easier to hit your calorie goal.
So if your goal is to lose weight, eating the correct amount of calories is key. If eating within an eight hour window makes it easier to do that, that's awesome! I found skipping breakfast helped me save calories for an after dinner snack, other people find that having to wait to start eating just makes them build up cravings and make bad choices once they start eating. So just find what works best for you - good luck!
Ah k I misunderstood, I thought people fasted for more than 24hrs.1 -
meganpettigrew86 wrote: »Calories make you lose or gain weight. Eating schedule, macro percentages, etc can make it easier to hit your calorie goal.
So if your goal is to lose weight, eating the correct amount of calories is key. If eating within an eight hour window makes it easier to do that, that's awesome! I found skipping breakfast helped me save calories for an after dinner snack, other people find that having to wait to start eating just makes them build up cravings and make bad choices once they start eating. So just find what works best for you - good luck!
Ah k I misunderstood, I thought people fasted for more than 24hrs.
Yeah, 16:8 is basically having an 8 hour eating window every day. There's lots of different "fasts" going around right now
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meganpettigrew86 wrote: »Calories make you lose or gain weight. Eating schedule, macro percentages, etc can make it easier to hit your calorie goal.
So if your goal is to lose weight, eating the correct amount of calories is key. If eating within an eight hour window makes it easier to do that, that's awesome! I found skipping breakfast helped me save calories for an after dinner snack, other people find that having to wait to start eating just makes them build up cravings and make bad choices once they start eating. So just find what works best for you - good luck!
Ah k I misunderstood, I thought people fasted for more than 24hrs.
Yeah, 16:8 is basically having an 8 hour eating window every day. There's lots of different "fasts" going around right now
Indeed, someone on my fb is choosing to do 40hrs no food or water thinking its good for her health! Some bs detox rubbish, I know what I felt like at the end of my cut and it was not good.4 -
L1zardQueen wrote: »Make you sure you eat the right amount of calories. IF is the new fad in dieting.
Fasting isn’t new, it just isn’t for everyone. If it makes you feel bad or binging on empty calories during the eating cycle then that’s a sign it’s not such a great idea. If it helps to reset your ghrelin and you’re feeling pretty good then I say go for it!
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L1zardQueen wrote: »Make you sure you eat the right amount of calories. IF is the new fad in dieting.
Fasting isn’t new, it just isn’t for everyone. If it makes you feel bad or binging on empty calories during the eating cycle then that’s a sign it’s not such a great idea. If it helps to reset your ghrelin and you’re feeling pretty good then I say go for it!
It's not new, but it is a fad right now. The fad will fade, and the people who understand it and it works for will continue to do it, but right now it's getting lots of FB woo attention, along with keto. So lots of people jumping on the bandwagon thinking it's magical!6 -
I was doing a 6-8 hour window long before i knew it actually had a name. It works for me but I know it's not for everyone. I always reach my daily calorie goals. Thinking IF promotes against this is nonsense.2
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OOODINA777 wrote: »What's the hype? Starving works!
If you're starving, you're doing it wrong.
A lot of people believe IF helps with hormone regulation and other things that have been claimed. It's nothing more than a shorter window of eating. You still have to make sure you get in enough calories/nutrients in your feeding window.3 -
When I’m trying to cut, I skip breakfast, to maintain— eat breakfast. I’m so trendy.7
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DO: Take advantage of intermittent fasting if it provides satiety for you and helps you adhere to your calorie goals, because the way to lose weight is to consistently eat less calories than you burn over time. What time of the day you eat, or how often you eat, have nothing to do with it other than satiety and adherence (and workout performance, as far as nutrition around workouts).
DON'T: Believe all the hype, magick and wizardry being thrown around about IF. It's very trendy right now and is being made out to be a lot of things it's not. If calories are held equal, you won't lose any more weight, or lose it any quicker, than eating on any other eating pattern.
DON'T: Try to stick to intermittent fasting if it doesn't fit your personal preferences and/or help you stick to your calorie goals. There's no reason to do so and there's no magic behind it. It works great for some people, others are "grazers" and are miserable eating all their calories within a shorter window during the day.9 -
Watch ‘intermittent Fasting with dr. Mike’ on YouTube....that will explain how it works and why it’s so good for you.5
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It does for short term. But our 200,000 years of evolution has made humans very efficient at storing calories during lean times, and shutting down to keep from expending precious calories during periods of starvation. When you starve, you will trigger your metabolism to burn fewer calories, eventually going into a 'starvation mode' where you stop losing. When you go off your starvation, you will gain everything back and more, and it will be tougher to lose the next time.OOODINA777 wrote: »What's the hype? Starving works!
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I hope you are joking. You are doing 16:8? That's just going 16 out of 24 hours without eating, and have an eating window of 8 hours. Plenty of time to get in good nutrition in ordinary meals. (If you mean you're eating through 16 hours and fasting for 8, you're eating a bedtime snack and breakfast in bed and absolutely not intermittently fasting.) The hype is all the magical sounding things IF can do for you.OOODINA777 wrote: »What's the hype? Starving works!1 -
DO: Take advantage of intermittent fasting if it provides satiety for you and helps you adhere to your calorie goals, because the way to lose weight is to consistently eat less calories than you burn over time. What time of the day you eat, or how often you eat, have nothing to do with it other than satiety and adherence (and workout performance, as far as nutrition around workouts).
DON'T: Believe all the hype, magick and wizardry being thrown around about IF. It's very trendy right now and is being made out to be a lot of things it's not. If calories are held equal, you won't lose any more weight, or lose it any quicker, than eating on any other eating pattern.
DON'T: Try to stick to intermittent fasting if it doesn't fit your personal preferences and/or help you stick to your calorie goals. There's no reason to do so and there's no magic behind it. It works great for some people, others are "grazers" and are miserable eating all their calories within a shorter window during the day.
^^^^^^^^^^^^
Yep, no magic in my eating window. I just used to graze too much. Now I push off breakfast a couple hours and then eat my calories over 10 hours. Some people get full off grazing, I don't.1 -
It does for short term. But our 200,000 years of evolution has made humans very efficient at storing calories during lean times, and shutting down to keep from expending precious calories during periods of starvation. When you starve, you will trigger your metabolism to burn fewer calories, eventually going into a 'starvation mode' where you stop losing. When you go off your starvation, you will gain everything back and more, and it will be tougher to lose the next time.OOODINA777 wrote: »What's the hype? Starving works!
Starvation mode doesn’t exist2 -
L1zardQueen wrote: »Make you sure you eat the right amount of calories. IF is the new fad in dieting.
Fasting isn’t new, it just isn’t for everyone. If it makes you feel bad or binging on empty calories during the eating cycle then that’s a sign it’s not such a great idea. If it helps to reset your ghrelin and you’re feeling pretty good then I say go for it!
It's the first thing I thought as well... I fasted b4 days at a time for other reasons than health, in my younger years. Fasting daily on a schedule works best for me. Feeling great! Thank you!!!0 -
It does for short term. But our 200,000 years of evolution has made humans very efficient at storing calories during lean times, and shutting down to keep from expending precious calories during periods of starvation. When you starve, you will trigger your metabolism to burn fewer calories, eventually going into a 'starvation mode' where you stop losing. When you go off your starvation, you will gain everything back and more, and it will be tougher to lose the next time.OOODINA777 wrote: »What's the hype? Starving works!
Starvation mode doesn’t exist
Yes I know starvation mode all to well from my younger years. The thing with IF is u eat ur calories everyday just during a certain time. Your body knows it's gonna eat at a certain time daily. So no starvation mode.11 -
I completely agree with what most people are saying here: you still have to eat a normal amount of calories during your feeding window. You can still maintain a defecit, and your calorie goals can differ depending on your workout for the day, but the lowest I would go is on a fasted day that you rested *completely* and you still should aim for 900-1000 calories with at least half your body weight in grams of protein to maintain your muscle mass.
Also: based on a lot of my research, intermittent fasting every day can wreak havoc on female hormones. I prefer crescendo fasting, which means that I've chosen three non-consecutive days per week to fast: 18 hours fasted, 6 fed. And I never fast while menstruating.
I also consume a bulletproof tonic (I've created a vegan, coffee-free version of the traditional Bulletproof coffee) on the days that I fast because I find that higher levels of fat help me to feel more satisfied, and studies have shown that consumption of high-quality fats is imperative for maintaining good hormonal balance.
I also incorporate elements of carb- and protein-cycling in my fat-burning protocol; it's taken me quite a lot of time and research to build, and it is still a work in progress. Take the time to figure out what makes you feel good!!!7 -
L1zardQueen wrote: »Make you sure you eat the right amount of calories. IF is the new fad in dieting.
IF has actually been around for a while, I did it for my weight loss phase over 5 years ago.
OP-IF is just a method that some find helps them with their calorie adherence. You still need to be at the correct calorie deficit for your weight loss goals though, in order to lose weight. I enjoyed doing IF and still incorporate it into my maintenance plan. You can always give it a try and see if it clicks with you and your eating preferences/lifestyle.0 -
It does for short term. But our 200,000 years of evolution has made humans very efficient at storing calories during lean times, and shutting down to keep from expending precious calories during periods of starvation. When you starve, you will trigger your metabolism to burn fewer calories, eventually going into a 'starvation mode' where you stop losing. When you go off your starvation, you will gain everything back and more, and it will be tougher to lose the next time.OOODINA777 wrote: »What's the hype? Starving works!
Sorry but this is just not true. I did an IF protocol for my weight loss phase and had no problem losing the extra weight. I still use IF as part of my maintenance plan since I enjoy doing it. In the over 5 years of maintenance I have not had any big re-gains and stay in the 20-21 bmi range.1 -
OOODINA777 wrote: »
It does for short term. But our 200,000 years of evolution has made humans very efficient at storing calories during lean times, and shutting down to keep from expending precious calories during periods of starvation. When you starve, you will trigger your metabolism to burn fewer calories, eventually going into a 'starvation mode' where you stop losing. When you go off your starvation, you will gain everything back and more, and it will be tougher to lose the next time.OOODINA777 wrote: »What's the hype? Starving works!
Starvation mode doesn’t exist
Yes I know starvation mode all to well from my younger years. The thing with IF is u eat ur calories everyday just during a certain time. Your body knows it's gonna eat at a certain time daily. So no starvation mode.
Your body can’t tell time. And again, starvation mode doesn’t exist. Adaptive thermogenesis does, where your metabolism slows down while eating low calories, but it takes a long period of that before it occurs.2 -
MissTara0621 wrote: »I completely agree with what most people are saying here: you still have to eat a normal amount of calories during your feeding window. You can still maintain a defecit, and your calorie goals can differ depending on your workout for the day, but the lowest I would go is on a fasted day that you rested *completely* and you still should aim for 900-1000 calories with at least half your body weight in grams of protein to maintain your muscle mass.
Also: based on a lot of my research, intermittent fasting every day can wreak havoc on female hormones. I prefer crescendo fasting, which means that I've chosen three non-consecutive days per week to fast: 18 hours fasted, 6 fed. And I never fast while menstruating.
I also consume a bulletproof tonic (I've created a vegan, coffee-free version of the traditional Bulletproof coffee) on the days that I fast because I find that higher levels of fat help me to feel more satisfied, and studies have shown that consumption of high-quality fats is imperative for maintaining good hormonal balance.
I also incorporate elements of carb- and protein-cycling in my fat-burning protocol; it's taken me quite a lot of time and research to build, and it is still a work in progress. Take the time to figure out what makes you feel good!!!
can you explain why it can wreak havoc with female hormones?
1
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