Going to try intermittent fasting - anyone want to join me?
gma38059
Posts: 25 Member
I've been trying to lose some weight & while I've quit gaining, I'm not losing... and I'm BAD overweight... researched intermittent fasting & it looks like it would be healthy if done right, lots of good health benefits to the method & workable with a full time job while raising 2 grandsons...
So, my challenge for myself is as follows:
About me:
Grandma to 4 younglings from ages 5 to 13
Current weight: 230.2
Goal weight: 150 ish
Timing: I'd like to drop about 5 lbs a week which should get me there around Christmas... not likely to happen, but I'm going to try it.
Gma in West Tennessee
So, my challenge for myself is as follows:
About me:
Grandma to 4 younglings from ages 5 to 13
Current weight: 230.2
Goal weight: 150 ish
Timing: I'd like to drop about 5 lbs a week which should get me there around Christmas... not likely to happen, but I'm going to try it.
Gma in West Tennessee
6
Replies
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You cannot safely lose 5 lbs a week. That's a 2500 calorie per day deficit. You probably don't even eat that much, so to get 5 lbs a week you'd have to eat nothing at all, plus do exercise.
At your weight you can aim for 2 lbs per week, but even that is gonna be pretty aggressive.
Intermittent fasting still relies on CICO to work, it's not a magic thing that will allow you to drop more weight than usual. It's a valid strategy so go ahead and see if it works for you, but please be safe and do this sustainably.30 -
I do IF, mostly because I have a number of medications that can't be taken with food and can't be taken together. >_< It works well for me, but I spent a lot of time investigating various formats and understanding weight loss and nutrition in general. I would encourage you to continue learning about it as you embark on your journey. You will likely need to tweak things as you go as your body and lifestyle change. (IF with small children can be nearly impossible if they keep feeding whatever they're having or if you tend to eat what they leave behind so that it doesn't get wasted.)
I don't wish to be discouraging out of the gate, but 5lbs/week is not very sustainable weight loss, beyond an initial bit of water weight that some people may see. I absolutely encourage you to try what you think will work best for your lifestyle, but don't want you to be discouraged when you find this is impossible. 2lbs/week weight loss can feel difficult (especially the closer you get to your goal) but should still be considered IMPRESSIVE and an accomplishment.
Keep reading and learning and trying new things but don't push yourself too hard or you won't be able to maintain your lifestyle changes. It sounds like you've already got a lot going on as it is!7 -
There are groups here (a link to one): https://community.myfitnesspal.com/en/group/49-intermittent-fasting-and-time-restricted-eating
I second what Terytha said - you cannot expect 5 pounds per week safely. The first week or two may see larger losses due to a shift in water weight.....this is not to be confused with fat loss.
75+ pounds to lose is in the 2 pounds a week range.....and it goes down from there. As you become smaller, weight loss becomes slower.12 -
Welcome to the community!
If you haven't already, read the stickies at the top of the getting started forum. Very informative and helpful.
Slow weight loss is sustainable weight loss. Please go forward in a safe manner.
Buy a food scale. Weigh everything you eat and log into the food diary.
Good luck with your journey!5 -
You cannot safely lose 5 lbs a week. That's a 2500 calorie per day deficit. You probably don't even eat that much, so to get 5 lbs a week you'd have to eat nothing at all, plus do exercise.
At your weight you can aim for 2 lbs per week, but even that is gonna be pretty aggressive.
Intermittent fasting still relies on CICO to work, it's not a magic thing that will allow you to drop more weight than usual. It's a valid strategy so go ahead and see if it works for you, but please be safe and do this sustainably.
This. Reassess your expectations, weigh (on a scale) and log all your food and good luck!7 -
You are setting yourself up for failure with unrealistic expectations. It is not even close to possible to lose 80lbs by Christmas. That said, intermittent fasting is not a diet. You won’t lose weight doing it unless you cut your calories to whatever MFP sets your calorie goal to. Set your goals to lose 2lbs a week. It will give you a calorie amount. Don’t eat more calories than it gives you and you will lose weight. 30lbs by Christmas is a much more reasonable and reachable goal.11
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I've been trying to lose some weight & while I've quit gaining, I'm not losing... and I'm BAD overweight... researched intermittent fasting & it looks like it would be healthy if done right, lots of good health benefits to the method & workable with a full time job while raising 2 grandsons...
So, my challenge for myself is as follows:
About me:
Grandma to 4 younglings from ages 5 to 13
Current weight: 230.2
Goal weight: 150 ish
Timing: I'd like to drop about 5 lbs a week which should get me there around Christmas... not likely to happen, but I'm going to try it.
Gma in West Tennessee
No mention of calories in your plan. Way more important then creating a meal timing window.16 -
As others have said above, you will not lose 5 lbs per week -- or anywhere near that, no matter what you do -- so you are setting yourself up for disappointment and likely diet failure. Sorry, but weight loss is a slow process. 2 lbs per week is about the most anyone can safely and realistically lose, short of having gastric bypass surgery. And that 2 lbs per week will be hard-won, so it's best not to think of it as a consolation prize but, rather, the reward if you do absolutely everything right and are fascistic with the calorie measurement and logging, and take no or very few breaks. Realistically, 1.5 lbs is a more sensible goal than 2 lbs, although I've maintained a 2 lb per week loss for 5 months -- but it has been hard work requiring constant vigilance and no more than one off meal every 2-3 weeks.
I've also been doing IF during those 5 months. I like IF very much. In fact, a few weeks ago I decided to stop doing it so I could eat breakfasts, but after a week of that I slid back into IF because it's just really effective for me. I do 16:8 -- an eating window of 11 am to 7 pm, which translates to lunch and dinner and a small snack in between. This makes it a lot easier to hit my calorie target without going over. Plus, IF has good benefits in terms of appetite suppression, cessation of most hunger pangs, better sleep, and developing a new habit of just not eating and thinking about food most of the time, which is good preparation for future maintenance. If you do it. Some people can't keep up the IF regimen. But many like and succeed with it.
But in the end, don't expect magic from IF. All it does is compact your calorie consumption into a time window so that you don't overeat. In the end, calories and only calories will determine how much weight you lose.9 -
I've been trying to lose some weight & while I've quit gaining, I'm not losing... and I'm BAD overweight... researched intermittent fasting & it looks like it would be healthy if done right, lots of good health benefits to the method & workable with a full time job while raising 2 grandsons...
So, my challenge for myself is as follows:
About me:
Grandma to 4 younglings from ages 5 to 13
Current weight: 230.2
Goal weight: 150 ish
Timing: I'd like to drop about 5 lbs a week which should get me there around Christmas... not likely to happen, but I'm going to try it.
Gma in West Tennessee
No mention of calories in your plan. Way more important then creating a meal timing window.
This. People use IF to lose/gain/maintain weight - you need to focus on calories.5 -
You cannot safely lose 5 lbs a week. That's a 2500 calorie per day deficit. You probably don't even eat that much, so to get 5 lbs a week you'd have to eat nothing at all, plus do exercise.
At your weight you can aim for 2 lbs per week, but even that is gonna be pretty aggressive.
Intermittent fasting still relies on CICO to work, it's not a magic thing that will allow you to drop more weight than usual. It's a valid strategy so go ahead and see if it works for you, but please be safe and do this sustainably.
True I have done both. I am a fan of IF...but switched it up a month ago to eating in a 10 hour window (including breakfast) instead of a six hour eating window I just am eating less and still losing weight. It is easier to eat less at supper when I know that 14 hours later I can have breakfast so it all evens out IMO2 -
This is my 3rd week doing IF and I love it!1
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Thank you all for the feedback. I realize that 5 a week is very improbable... hence my real plan is 1 to 2 lbs per week. I've really been working on the types of food I eat and that has helped a bit as well. I don't plan to starve myself, but do need the health benefits of lower weight (lots of arthritis & recovering from a broken ankle).;
Just reading up on the intermittent fasting shows several health benefits if it's done correctly. I am still researching and at this point plan on the 16/8 plan - it fits with my schedule better. I am going to try to fast every 3rd day from bedtime until supper the next day with lots of water (and coffee) during the fast. Along with that, I'm planning to LOWER the carbs I take in - not eliminate them. I figure I can get 25- 30% of my calories from carbs at a max & make most of those high fiber veggies and whole grains (oats/oat bran being the main ones).
I do plan to continue to research this topic. I have a family history of diabetes, heart problems, blood pressure issues, various types of cancer... yup, got to get some weight off and start eating a much healthier diet.
That broken ankle is what hit me with the weight... couldn't exercise and have a very sedentary job. I went from 170 to 230 while I was down with it. I was doing good & losing prior to breaking the ankle in 2 places...
Realistically, I figure I will do good to lose around 10 to 15 lbs by Christmas (but can dream...lol)
Gma5 -
Thank you all for the feedback. I realize that 5 a week is very improbable... hence my real plan is 1 to 2 lbs per week. I've really been working on the types of food I eat and that has helped a bit as well. I don't plan to starve myself, but do need the health benefits of lower weight (lots of arthritis & recovering from a broken ankle).;
Just reading up on the intermittent fasting shows several health benefits if it's done correctly. I am still researching and at this point plan on the 16/8 plan - it fits with my schedule better. I am going to try to fast every 3rd day from bedtime until supper the next day with lots of water (and coffee) during the fast. Along with that, I'm planning to LOWER the carbs I take in - not eliminate them. I figure I can get 25- 30% of my calories from carbs at a max & make most of those high fiber veggies and whole grains (oats/oat bran being the main ones).
I do plan to continue to research this topic. I have a family history of diabetes, heart problems, blood pressure issues, various types of cancer... yup, got to get some weight off and start eating a much healthier diet.
That broken ankle is what hit me with the weight... couldn't exercise and have a very sedentary job. I went from 170 to 230 while I was down with it. I was doing good & losing prior to breaking the ankle in 2 places...
Realistically, I figure I will do good to lose around 10 to 15 lbs by Christmas (but can dream...lol)
Gma
First of all, I'm glad to see you've lowered your expectations. What you were initially striving for was unrealistic and potentially dangerous.
To the bolded: Be aware that the oft-touted 'benefits' of Intermittent Fasting are not scientifically proven at this point, and from what I've seen, are simply naturally occurring and positive side effects derived from losing weight - regardless of the method or diet chosen to get there. If Intermittent Fasting helps you limit the amount of calories you consume in a day, thereby helping you lose weight, then that's the benefit it has for you. There's nothing special or magic about IF for weight loss that can't also be achieved through any other method of calorie restriction.
I haven't seen you mention that you will also be tracking your calories. It's great to eat 'healthier' - whatever that means to you - but at the end of the day, it's the total amount of calories you consume in a day, measured over time, that will determine whether you lose weight or not.
I highly recommend buying a food scale and logging what you eat. It's really the only way to figure out which foods are calorically 'spendy' and need to be controlled, and which are less critical. Some of them wouldn't surprise you, but I bet some of them would.
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Don't see a particular reason to reduce carbs if it isn't the way you prefer to eat. Despite what many claim and despite what one guess based on what it effects, there is more evidence of saturated fat increasing diabetes risk than general carbohydrate intake. Focusing on particularly on vegetables and fruits with a minor emphasis on whole grains will probably be more beneficial towards preventing the issues that run in your family than trying to get in more fats.Thank you all for the feedback. I realize that 5 a week is very improbable... hence my real plan is 1 to 2 lbs per week. I've really been working on the types of food I eat and that has helped a bit as well. I don't plan to starve myself, but do need the health benefits of lower weight (lots of arthritis & recovering from a broken ankle).;
Just reading up on the intermittent fasting shows several health benefits if it's done correctly. I am still researching and at this point plan on the 16/8 plan - it fits with my schedule better. I am going to try to fast every 3rd day from bedtime until supper the next day with lots of water (and coffee) during the fast. Along with that, I'm planning to LOWER the carbs I take in - not eliminate them. I figure I can get 25- 30% of my calories from carbs at a max & make most of those high fiber veggies and whole grains (oats/oat bran being the main ones).
I do plan to continue to research this topic. I have a family history of diabetes, heart problems, blood pressure issues, various types of cancer... yup, got to get some weight off and start eating a much healthier diet.
That broken ankle is what hit me with the weight... couldn't exercise and have a very sedentary job. I went from 170 to 230 while I was down with it. I was doing good & losing prior to breaking the ankle in 2 places...
Realistically, I figure I will do good to lose around 10 to 15 lbs by Christmas (but can dream...lol)
Gma
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Thank you all for the feedback. I realize that 5 a week is very improbable... hence my real plan is 1 to 2 lbs per week. I've really been working on the types of food I eat and that has helped a bit as well. I don't plan to starve myself, but do need the health benefits of lower weight (lots of arthritis & recovering from a broken ankle).;
Just reading up on the intermittent fasting shows several health benefits if it's done correctly. I am still researching and at this point plan on the 16/8 plan - it fits with my schedule better. I am going to try to fast every 3rd day from bedtime until supper the next day with lots of water (and coffee) during the fast. Along with that, I'm planning to LOWER the carbs I take in - not eliminate them. I figure I can get 25- 30% of my calories from carbs at a max & make most of those high fiber veggies and whole grains (oats/oat bran being the main ones).
I do plan to continue to research this topic. I have a family history of diabetes, heart problems, blood pressure issues, various types of cancer... yup, got to get some weight off and start eating a much healthier diet.
That broken ankle is what hit me with the weight... couldn't exercise and have a very sedentary job. I went from 170 to 230 while I was down with it. I was doing good & losing prior to breaking the ankle in 2 places...
Realistically, I figure I will do good to lose around 10 to 15 lbs by Christmas (but can dream...lol)
Gma
All of the supposedly IF health benefits mentioned have been debunked or remain unproven. I am an IFer too but I just use it to control hunger and calories. Also.. still no mention of calories in your plan. Either its assumed or your misguided on the fundamental principle of weight loss. It’s calories not eating “healthy” . Not that you shouldn’t aim for both to some extent7 -
Suggestion: If you want to try IF, just start the easy way: 16:8. You don't need to fast every third day from bedtime till supper too - that'll probably drive you nuts and lead to binging.
Dieting is one of those things where simplicity really pays off. You're talking about 16:8 IF, low carb, twice a week starvation from morning till dinner ... that's a lot of challenges being stacked on top of each other. Keep it simple. Go get yourself a calorie target from the MFP goals too, and hit that target every single day. If 16:8 IF helps you do that, great! You don't need anything else beyond that - carbs, less carbs, whole day fasts - those are all distractions.
Just my 2 cents.12 -
Suggestion: If you want to try IF, just start the easy way: 16:8. You don't need to fast every third day from bedtime till supper too - that'll probably drive you nuts and lead to binging.
Dieting is one of those things where simplicity really pays off. You're talking about 16:8 IF, low carb, twice a week starvation from morning till dinner ... that's a lot of challenges being stacked on top of each other. Keep it simple. Go get yourself a calorie target from the MFP goals too, and hit that target every single day. If 16:8 IF helps you do that, great! You don't need anything else beyond that - carbs, less carbs, whole day fasts - those are all distractions.
Just my 2 cents.Suggestion: If you want to try IF, just start the easy way: 16:8. You don't need to fast every third day from bedtime till supper too - that'll probably drive you nuts and lead to binging.
Dieting is one of those things where simplicity really pays off. You're talking about 16:8 IF, low carb, twice a week starvation from morning till dinner ... that's a lot of challenges being stacked on top of each other. Keep it simple. Go get yourself a calorie target from the MFP goals too, and hit that target every single day. If 16:8 IF helps you do that, great! You don't need anything else beyond that - carbs, less carbs, whole day fasts - those are all distractions.
Just my 2 cents.
I agree. I looked at the every third day and it did seem a little much to do a all day fast. I'm going to do the 16:8 from supper one day until lunch the next - with overnight sleep included, it isn't as hard. I don't go to bed hungry and I drink coffee in mornings which helps with the hunger before lunch. I eat a normal lunch & supper on my fast days and limit to 1100 calories on non-fasting days. It appears to be working since so far this week, I'm down almost 2 lbs which I think is reasonable.
Gma2 -
I agree. I looked at the every third day and it did seem a little much to do a all day fast. I'm going to do the 16:8 from supper one day until lunch the next - with overnight sleep included, it isn't as hard. I don't go to bed hungry and I drink coffee in mornings which helps with the hunger before lunch. I eat a normal lunch & supper on my fast days and limit to 1100 calories on non-fasting days. It appears to be working since so far this week, I'm down almost 2 lbs which I think is reasonable.
Gma
I think you've got a solid approach there (except for the 1100 calorie part, 1200 is the minimum recommended for anyone and the extra 100 cals would be inconsequential for your weight loss). I know for myself doing 16:8 (11 am - 7 pm) is exceptionally easy in that it gives me two full size, non-diety meals per day while still coming in at my MFP calorie target. My hunger and interest in food has absolutely plummeted outside the eating window and I rarely if ever feel even the slightest hunger pang between dinner and bedtime anymore, whereas in the old days I was positively ravenous in the evenings and would make late-late night trips to 7-11 for junk food, something I never, ever do anymore. Also, I used to wake up very hungry but even after a couple weeks of 16:8 I was waking up with zero hunger or interest in food, and that has pretty much continued. Every once in a while I'll have breakfast now, because I love carby breakfast food like waffles and bagels, but honestly it's so much harder to make everything fit calorically when I expend calories outside the 11-7 window that most days I just stay on the 16:8 plan and am content doing so.
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Suggestion: If you want to try IF, just start the easy way: 16:8. You don't need to fast every third day from bedtime till supper too - that'll probably drive you nuts and lead to binging.
Dieting is one of those things where simplicity really pays off. You're talking about 16:8 IF, low carb, twice a week starvation from morning till dinner ... that's a lot of challenges being stacked on top of each other. Keep it simple. Go get yourself a calorie target from the MFP goals too, and hit that target every single day. If 16:8 IF helps you do that, great! You don't need anything else beyond that - carbs, less carbs, whole day fasts - those are all distractions.
Just my 2 cents.Suggestion: If you want to try IF, just start the easy way: 16:8. You don't need to fast every third day from bedtime till supper too - that'll probably drive you nuts and lead to binging.
Dieting is one of those things where simplicity really pays off. You're talking about 16:8 IF, low carb, twice a week starvation from morning till dinner ... that's a lot of challenges being stacked on top of each other. Keep it simple. Go get yourself a calorie target from the MFP goals too, and hit that target every single day. If 16:8 IF helps you do that, great! You don't need anything else beyond that - carbs, less carbs, whole day fasts - those are all distractions.
Just my 2 cents.
I agree. I looked at the every third day and it did seem a little much to do a all day fast. I'm going to do the 16:8 from supper one day until lunch the next - with overnight sleep included, it isn't as hard. I don't go to bed hungry and I drink coffee in mornings which helps with the hunger before lunch. I eat a normal lunch & supper on my fast days and limit to 1100 calories on non-fasting days. It appears to be working since so far this week, I'm down almost 2 lbs which I think is reasonable.
Gma
So you are not counting calories on your fast days? That is a recipe for failure. Instead of having 5 days where you eat whatever 16:8 and 2 days where you undereat but all day, you might be happier counting and eating the same calorie goal each day. You can still do the fasting 16:8 every day if the schedule works for you. Remember: how much you eat is critical, when you eat is not.3 -
I have decided to follow a modified Akins plan. I keep net carbs at 25 or less daily. Along with that, I'm trying to keep my calories at 1500 or less. Started this early in December and am down 10 lbs total so far. I didn't start tracking weight for the first week or so, but started at 233. Losing slow, which I prefer.4
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so, using intermittent fasting and low carb (net carbs 25 or less per day), I'm down 17 lbs. I kind of fell off the wagon when the quarantine started because I bought more for my kids & grands than for my diet and carbs were more than I should have gotten. Back on track and down 2 lbs this week so far. I'd like to see 2 - 3 lbs per week, but that may be ambitious.
How is everyone else coning along?3 -
Hun, I don't know if you realize it but you're following one diet fad after another: unrealistic weight loss goals, IF, very low carb. Yes, some people prefer to eat low carb, or do IF. But it's not a magic weightloss method. The only thing that leads to weight loss is eating less calories than your body needs. So please slow down, sit down for a moment, breathe and then look for proper sources of information. Or just listen to the people here who have tons of experience.10
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I've been doing IF for the first time ever about 4 months now. I like it a lot. Let me offer one word of advice. Usually during my fast time I dont struggle with hunger too much. The times when I notice that I struggle is when ive consumed more sugar/carbs during my last eating period. So my advice to a beginner is watch the sugars and you won't struggle with hunger. Good luck!!2
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IF helps me deal with unnecessary snacking and it does have other health benefits too if done right. i’m definitely a proponent.3
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sashimimaniac wrote: »IF helps me deal with unnecessary snacking and it does have other health benefits too if done right. i’m definitely a proponent.
Such as (and how does one do it 'right'?)...
Don't get me wrong, I do IF daily since I do much better if I don't eat breakfast and I have eaten this way most of my life, but the only benefit I know of is control over my calorie intake.9 -
@gma38059 I have no desire to rain on your parade but how about tracking all of your data points with MFP right out of the chute.
Start here.
https://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads#latest
After you have your sea legs you can make some additional tweaks as you're tooling along. You need the basics under your belt. Don't mind me, I'm just going to shoot it to you straight from the hips and lips. I am a leader on a private thread. It was the largest Intermittent Fasting group at one time with over 7500 members.
Do you know how many found long term success and permanent weight stability with intermittent fasting? I have no idea because I haven't heard back from any of them. This thread is 9 years old. I can count the active members on one hand. It's called TRE. Time Restricted Eating which is simply eating all of my meals within a window of time.
I don't fast at all. No fasting. No every other day fasting. No 5:2 fasting. No fasting whatsoever. I track my data points eating the recommended amount of calories with MFP. @gma38059 Do you know how many people have tried to overcompensate with intermittent fasting to improve a poor relationship with food only to find themselves starting over and over and over again. We simply haven't got the time but I'm here to tell you that it's not worth it.
I hear from newbies on a regular basis asking me if this the Intermittent Fasting thread. There's nothing on the title to indicate that it is now so I have no idea why they continue to ask if it's the Intermittent Fasting group. I'm not going to lead anyone down another pathway to a deadend road with food and rebound weight gain with friends.
Listen to @lgfrie. Most people can only lose 2-3 lbs of fat in a month's time. Then you're going to find yourself with diminishing returns losing more of your muscle mass and finding yourself with loose hanging skin. There are oodles of threads about that. Yoyo dieting with wild swings UP and down with weight contribute to loose skin and digging yourself into a much deeper into a hole with food. Don't go there.
Start with basics. Track your data points and just settle into a solid routine. Edge your way down slowly. You'll have a much better chance of actually getting there and staying there. Long term stability with weight. That's my overall goal.4 -
@ccrdragon anecdotally speaking, I would say that IF helped clear up my skin a little and I observed that one of my friend’s liver spots lightened noticeably after going on IF for a few months. Both of us did nothing else differently except starting IF.
There are lots of websites that list out the health benefits like:
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting
However, not everyone will find IF their cup of tea, especially women:
https://www.marksdailyapple.com/women-and-intermittent-fasting/
Which leads us to doing it right. My biggest concern is with people who dive into it - some people jump right into one meal a day or doggedly persist with fasting when they are feeling faint. Even a 16 hour fast can be challenging for some. When I started in December, I couldn’t stick with 16 hours and ended up doing 12, then 13, etc till i made it up to 16 hours on an almost daily basis. Acclimatising to my new way of eating took a month. Your body does need time to adjust.
I would definitely recommend IF because decision making became easier. Too often, in the past, I would find myself in front of my fridge at midnight, thinking, “Just a handful of jelly beans won’t hurt, right?” Then, I end up eating the whole family sized bag. Now, the kitchen is off-limits at about 6pm. If I’m watching The Witcher, it’s just him and me and no Cheetos between us. If I’m hungry before bedtime, I’ve learnt to deal with it or if I’m REALLY hungry and can’t sleep, I’ll have a little something. Yes, I’ll break the fast! No big deal because I’m on point most of the time. The best thing is that “a little something” really is that because my appetite is no longer as big as it once was.
Hope that clarifies some of my points 2 -
sashimimaniac wrote: »
There are lots of websites that list out the health benefits like:
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting
Honestly, the 10 benefits listed in that article are almost all speculative and/ or corollary and not born out by the science to date. It's mostly clickbait. Many of the benefits they are listing have been suggested in animal studies. Very few animal studies prove in humans. Below is a good scholarly analysis of the research to this point:
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/
What we know today as fact, IF combined with an energy restricted diet helps people reduce weight body fat. But no differently than any other form of energy restriction. From the review above:A randomized controlled trial that followed 100 obese individuals for one year did not find intermittent fasting to be more effective than daily calorie restriction.
So, IF is just a tool to help aid in calorie restriction. There also seems to be corollary evidence for blunting hunger in some people and strong indicators for increasing insulin sensitivity. The research is an interesting area and more research is indicated for other benefits like autophagy. There have not been high participant, well controlled studies with human subjects to date. The author includes live links to the studies he used for proof sources and almost all are animal studies with a few low participant human studies.
The rest is speculative. Eg. IF "may be" good for X. I have employed IF for many years, first for weight loss and now weight maintenance. I am a proponent if it fits one's lifestyle and preferences. But articles like the one you posted are plain irresponsible in my view.
I would also suggest that sites like Healthline are not to be taken seriously as sources of scientific information. On a source like PubMed you can find the actual studies and see for yourself as opposed to some article writer cherry picking and shading the data for the purpose of the article.
Conclusions from the Harvard review above:Although certain benefits of caloric restriction have been demonstrated in animal studies, similar benefits of intermittent fasting in humans have not been observed. It is unclear that intermittent fasting is superior to other weight loss methods in regards to amount of weight loss, biological changes, compliance rates, and decreased appetite. Certain people who typically eat one or two meals a day or do not eat for long stretches of time may show better compliance with this type of regimen.
More high-quality studies including randomized controlled trials with follow-up of greater than one year are needed to show a direct effect and the possible benefits of intermittent fasting. Strong recommendations on intermittent fasting for weight loss cannot be made at this time.
Bottom line: Current nothing to support all these far flung benefits. More study needed. The rest comes down to preference and compliance. As one who has practiced IF long term, I hope many of the additional benefits prove out. But we are not there yet.9 -
As of today, down a total of 20 lbs in spite of the quarantine... I will say, the IF wasn't as much of a help as I'd hoped. I was already almost doing that anyways with my schedule. I have stayed with low carb, but use the NET carb approach. That has worked when I can stay with it. This quarantine did make that a bit harder.
Started this journey: 233.4 lbs
Today: 212.4 lbs
The biggest thing I've noticed is that I'm no longer staying bloated - I may be a little carb sensitive because when I eat breads I get extremely bloated. When I back off on the carbs, I'm really gassy for a couple of days, but appear to lose several pounds (size) without losing hardly any weight.
How is everyone else making it? Quarantine life didn't get me - got one of those essential jobs in the OEM for electric grid components, so I didn't have to go stir crazy and find things to occupy me to stay out of the fridge!3 -
yay! I broke the 210 mark a week ago. Still doing the IF, but also low net carbs and it's working.4
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