Thoughts on Intermittent Fasting with Low Carb eating

Andrea7701
Andrea7701 Posts: 40 Member
edited December 23 in Food and Nutrition
Just asking for thoughts and feedback on this. Have been hearing a lot more about intermittent fasting lately. I have never been able to follow a low carb diet so I do have concerns about that. Thanks.
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Replies

  • Andrea7701
    Andrea7701 Posts: 40 Member
    Thanks for the insight. I will definitely have to find what works for me.
  • AmyG1982
    AmyG1982 Posts: 1,040 Member
    I do IF and very low carb (not strict keto) and it works very well for me personally but it’s probably not for everyone.

    The first time I tried low carb I HATED it. It made my cravings worse and I felt cranky and tired all the time. I tried keto a few years later and after playing around with # of carbs I’ve realized that for me to personally see some of the benefits of low carb (reduced cravings, more energy etc) I needed to go lower on carbs. If I stay around 150 grams of carbs I have cravings and generally hate life, if I stay around 50 I feel great.

    If you’re interested in trying low carb I’d suggest going quite low, wait a couple of weeks till you’re over any keto flu/sugar cravings and then slowly up your carbs till you find your comfort zone.

    I have read lots of studies on added benefits from IF but honestly I just use it for calorie control, I like to eat more later in the day so if I skip breakfast it makes it easier for me to have a decent lunch, big supper and a snack.
  • ElizabethKalmbach
    ElizabethKalmbach Posts: 1,415 Member
    I do IF somewhat accidentally due to my medication timing and all the things I must take "on an empty stomach," but also "never with that other thing you're taking." >_< I've found that it does reduce my insulin resistance in the few times in my life wherein that has been a problem.

    I tried low carb once when they were checking me over for gluten intolerance and a couple other gastric issues. I really do not enjoy it and it seems to make me rather grumpy. FORTUNATELY, it is not at all necessary for me to lose weight, which is fantastic, because fatty foods have been giving me a stomach ache.

    There are a ton of strategies and mnemonics out there for helping people get their calories IN lower than their calories OUT. They all work (or don't) because they're helping you eat less than you burn (maybe - if that style works for you), but in the end, it's whatever way of thinking works with your brain and appetite and any medical conditions you may have.

    Low carb dieting was designed to help diabetes patients control their blood sugar. If you haven't any problems with insulin regulation, it won't necessarily help you any more than some other way of reducing your caloric intake.
  • cmriverside
    cmriverside Posts: 34,455 Member
    AmyG1982 wrote: »
    I never said you can only lose weight doing keto or that calories don’t matter.... I suggested she do some independent research.

    I have literally posted a statement like “I did keto for a few months and lost 40 lbs” and get a bunch of people disagreeing with me. I have personally seen a HUGE bias on these boards against it.

    And while I wholeheartedly agree that keto, low carb, IF etc aren’t for everyone I do see people on here trying to discourage it a lot so I simply suggest anyone who’s interested should do independent research (and probably talk to a dr) as, like said above this is a calorie counting site so a lot of opinions on here are biased.

    I've never done Keto and I lost 80 pounds in 2007-08 and have kept it off.

    Of course you can "say" you got a bunch of Disagree reactions to that but without the context of the thread you were in and your exact post, it's kind of a poor argument. Can you link to that post?
  • nighthawk584
    nighthawk584 Posts: 2,024 Member
    CICO nothing else matters, period, end of story.
  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
    I guess I don't fully understand the thought process of restricting yourself to only eating between a certain time or only eating certain foods and not other foods (unless you have a medical condition).... Weight loss is hard enough as it is, why make it even harder with more restrictions? I feel like people over complicate things...
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    I guess I don't fully understand the thought process of restricting yourself to only eating between a certain time or only eating certain foods and not other foods (unless you have a medical condition).... Weight loss is hard enough as it is, why make it even harder with more restrictions? I feel like people over complicate things...

    because there is a perception that it needs to be painful in order to be successful - you can't have foods you enjoy because losing weight is akin to a punishment mentality

    or you need to eat clean to lose weight etc - i was on another forum last night and someone commented about not going out to eat with friends because the inability to find a "clean" option on a chinese menu and its like - sustainable choices that will help in the long term is better than short-term non-sustainable changes

  • gemiller87
    gemiller87 Posts: 135 Member
    edited November 2019
    Since March I've lost 95lbs and over 100 since last December (before I really started tracking anything and progress was slim). I started in the spring on a fairly strict Keto diet for a couple months before reintroducing variety in a much more controlled fashion, and continue to do my own little arbitrary system of IF.

    I refuse to jump on the bandwagon of hating on Keto and IF, because they are valuable tools when applied with skepticism and acceptance for what they are. My family has a history of diabetes and I was going down that path, I consistently monitored blood glucose for a while (but thankfully at my current weight and health plan it hasn't been a problem!!) but Keto and IF can definitely help with stabilizing that if that's a problem for you.

    I'm not 100% on the science behind water weight and losing weight but I feel like Keto in the beginning keeping off my water weight really helped jump start actual weight loss. I believe the science behind that is glycogen that is what is normally stored with all that water weight is the first thing the body taps for energy, so if you thin out of the available glycogen from carbs you're body turns to other things to burn which in turn also keeps the water weight down. Don't quote me on that though since I didn't do tons of research on it, but I will vouch Keto did give me a solid jump start.

    I found and STILL find IF a useful tool in helping force me find filling calories of value. When you know you won't be eating for whatever period of time you stick to you really think about making sure you have some fill for that period of time.

    To be honest the single biggest influencer for me personally was strength training. Maybe because at the point I really threw in strength training I was already down a notable amount of weight, but it definitely made the biggest aesthetic and "inches" difference than pure weight loss. I'm pushing fairly hard at this point dropping around 4lbs a week against all recommendations (eating for a 2-2.5lb weight loss but not eating back in workout/exercise calories). I know the science says that I shouldn't be seeing any progress strength training at this kind of deficit but I am making mild gains, i'm sure at maintenance they'll jump drastically for a noob at strength training.
  • Andrea7701
    Andrea7701 Posts: 40 Member
    MikePTY wrote: »
    AmyG1982 wrote: »
    Also, as stated above you will often get a lot of discouragement on these boards for anything outside of CICO so I would definitely read what people say here but do some independent research for a less biased opinion.

    There is no other way to lose weight outside of CICO, period. That is how weight is lost. By eating less calories than your body burns. You don't eat more calories than your body burns and lose weight.

    You may be confusing CICO with calorie counting, which is a method of CICO. Many people here practice calorie counting, and are favorable towards it, as this is a calorie counting website. But nobody thinks it's the only way to achieve a calorie deficit.

    Other successful ways to achieve a CICO deficit include low carb, keto, intermittent fasting, intuitive eating, and a whole host of other ways of eating. Nobody here is against anyone doing any of those. There are plenty of people who do them here successfully, sometimes in conjunction with calorie counting, sometimes not. That's not the the issue.

    The issue is that keto, IF, and other trendy ways of eating are often pushed online as having some sort of weight loss super power that goes above and beyond helping some people regulate their calorie intake to create a calorie deficit. That is simply not true. Studies have consistently shown that long term, low carb is not any more effective than other forms of diet to lose weight. The issue is now that people think that they HAVE to do Keto or IF to lose weight, even if they are not well suited for it. In general, when someone starts a post about not finding low carb a good fit for them, then they probably are not best suited for it. Many people come here flat out shocked that it actually works to just eat what you want in moderated portions.

    TLDR: No one way of eating is going to work universally for everyone. People should pick the one that makes controlling their intake the easiest. Weight loss is only accomplished by eating less calories than your body burns, and no diet has superpowers beyond that.

    Very well said. Do what works best for you! Thanks!
  • SnifterPug
    SnifterPug Posts: 746 Member
    Personally I find a 16:8 approach suits me well as I am never hungry for breakfast. I also find that keeping my carb consumption on the low side and my fat consumption on the high side keeps hunger at bay. So that's what I do. Whether it works for anyone else is up to them to test.
  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
    edited November 2019
    SnifterPug wrote: »
    Personally I find a 16:8 approach suits me well as I am never hungry for breakfast. I also find that keeping my carb consumption on the low side and my fat consumption on the high side keeps hunger at bay. So that's what I do. Whether it works for anyone else is up to them to test.

    See, this I get. It's the people that force themselves to do a certain thing in order to lose weight like they HAVE to or they'll never lose the weight. These are the same people that usually are on here saying "I've done this for 4 days now, why have I not lost weight yet" LOL

    I'm not a big breakfast eater either... just give me a cup of coffee and maybe a banana. If I am hungry I'm not going to tell myself I have to wait to eat until a certain time, that just seems silly (to me).
  • gemiller87
    gemiller87 Posts: 135 Member
    If I am hungry I'm not going to tell myself I have to wait to eat until a certain time, that just seems silly (to me).

    The problem with that analysis is that many people, myself included, really have to train themselves to acknowledge that the perception of hungry isn't always truly your body saying it's hungry. Dehydration, behavioral conditioning, mental blocks, emotional eating etc all play a factor in feeling hungry whether or not the physical hunger is valid.

    That statement even goes so far as to disagree with a lot of health professionals opinions to "if you feel hungry outside of a normal meal drink a full glass of water and wait an hour to see if you're really hungry."

  • WayneG3
    WayneG3 Posts: 33 Member
    NovusDies wrote: »
    WayneG3 wrote: »
    I do IF and Keto. I've lost over 50lbs in the last 9 weeks. There are a large amount of studies out there by Stanford, Harvard, multiple neuroscientists and other doctors that talk about the many benefits there are to IF and Keto as well as when they're combined together. From my personal experience in recent times, it is worth it. From my personal experience a few years ago when I was in the Marine Corps and only doing IF, it was worth it. I'd be happy to send some of the articles and books your way if you have the time to read them. Benefits include things like insulin regulation, brain health, heart health, muscle retention during cutting, increased thermogenic effects on the body, extreme decrease in inflammation, improved immune system. A recent study conducted on lab rats indicated that a keto diet helps fight off influenza. There however have been no tests yet on if those same results will transfer over to humans.

    I've noticed more and more people on the forums that try to strip credibility to lifestyles like keto and IF and say it's nothing more than calories in and calories out. Regardless of what their feelings are on the matter, the empirical data out there proves them wrong. I believe they do this in order to feel better about their own choices because they lack the self control, dedication and discipline to make extreme changes in their lives happen. You or anyone else going against their opinions on dieting makes them question their own and they fear that it invalidates their way of dieting. It's much easier for them to tell someone else that that person is wrong rather than have that same conversation with themselves.

    All in all, dont listen to every swinging dick on the forums, even myself. Take everything you hear and go research it. Then come up with your own conclusion and do what's best for you, your body, your mind and your lifestyle.

    We are not rodents. All human studies outside of the benefit of improved insulin resistance for those that need it have failed to reproduce any additional benefits in humans so far.

    Weight loss improves health all by itself. If the easiest way for a person to lose weight is eating high carb 6 times a day then that is what the person needs to do. Choosing a harder path because of some rodent study that fails will not be beneficial. This is why it always boils down to calories in vs calories out here. The unverified stuff may pan out at some point but even if it does weight loss would still be the highest priority.

    The rodent test I referred to was simply a single thing and I even stated that it hasn't been replicated in humans. The other effects have been seen in humans versus placebos. Thank you for repeating what I said but again, like many others on here, opinions dont overrule actual evidence.
  • mmapags
    mmapags Posts: 8,934 Member
    WayneG3 wrote: »
    NovusDies wrote: »
    WayneG3 wrote: »
    I do IF and Keto. I've lost over 50lbs in the last 9 weeks. There are a large amount of studies out there by Stanford, Harvard, multiple neuroscientists and other doctors that talk about the many benefits there are to IF and Keto as well as when they're combined together. From my personal experience in recent times, it is worth it. From my personal experience a few years ago when I was in the Marine Corps and only doing IF, it was worth it. I'd be happy to send some of the articles and books your way if you have the time to read them. Benefits include things like insulin regulation, brain health, heart health, muscle retention during cutting, increased thermogenic effects on the body, extreme decrease in inflammation, improved immune system. A recent study conducted on lab rats indicated that a keto diet helps fight off influenza. There however have been no tests yet on if those same results will transfer over to humans.

    I've noticed more and more people on the forums that try to strip credibility to lifestyles like keto and IF and say it's nothing more than calories in and calories out. Regardless of what their feelings are on the matter, the empirical data out there proves them wrong. I believe they do this in order to feel better about their own choices because they lack the self control, dedication and discipline to make extreme changes in their lives happen. You or anyone else going against their opinions on dieting makes them question their own and they fear that it invalidates their way of dieting. It's much easier for them to tell someone else that that person is wrong rather than have that same conversation with themselves.

    All in all, dont listen to every swinging dick on the forums, even myself. Take everything you hear and go research it. Then come up with your own conclusion and do what's best for you, your body, your mind and your lifestyle.

    We are not rodents. All human studies outside of the benefit of improved insulin resistance for those that need it have failed to reproduce any additional benefits in humans so far.

    Weight loss improves health all by itself. If the easiest way for a person to lose weight is eating high carb 6 times a day then that is what the person needs to do. Choosing a harder path because of some rodent study that fails will not be beneficial. This is why it always boils down to calories in vs calories out here. The unverified stuff may pan out at some point but even if it does weight loss would still be the highest priority.

    The rodent test I referred to was simply a single thing and I even stated that it hasn't been replicated in humans. The other effects have been seen in humans versus placebos. Thank you for repeating what I said but again, like many others on here, opinions dont overrule actual evidence.

    If you believe there is evidence in humans in the form of broad based, well controlled, high participant peer reviewed studies that show any kind of metabolic advantage to IF, please post them. As you said, opinions don't overrule actual evidence, including yours.
  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
    gemiller87 wrote: »
    If I am hungry I'm not going to tell myself I have to wait to eat until a certain time, that just seems silly (to me).

    The problem with that analysis is that many people, myself included, really have to train themselves to acknowledge that the perception of hungry isn't always truly your body saying it's hungry. Dehydration, behavioral conditioning, mental blocks, emotional eating etc all play a factor in feeling hungry whether or not the physical hunger is valid.

    That statement even goes so far as to disagree with a lot of health professionals opinions to "if you feel hungry outside of a normal meal drink a full glass of water and wait an hour to see if you're really hungry."

    But this is exactly why tracking your calories is important... So you may not be hungry and only think your are but if you log your food you know and can tell yourself "hey i'm still going to be under my calories for the day if i eat this" .... why would you not want to do that instead of just telling yourself that you can't eat something and putting pressure on yourself to restrict times and foods you can eat???
  • cosmo30
    cosmo30 Posts: 52 Member
    This is from my personal experience, I am not a healthcare professional nor have I done extensive research. I have lost weight, aprox. 35lbs with low carb diet in the past. Age factor, pregnancies and life in general, gained weight and I am losing currently by IF and low carb. I have PCOS and hypothyroid. IF is the only method that controls my PCOS symptoms(acne, hirsutism, irregular periods). I am close to half-way towards my goal but already my skin is clear, periods regulated etc., whereas with low-carb(without IF) even when I was at my goal weight my PCOS symptoms was not under control. I suppose, IF works well for people with insulin sensitivity.

    I always thought CICO is all that matters and not the time of the day you eat the food. Even with my condition I thought so because I was treating my hypo and PCOS with medication and blood work was normal. Apparently I was wrong, in my case, prolonged fasting(16:8) helps my body to heal and lose weight.

    Listen to your body, experiment a bit and do what is right for you. All the best in your journey!
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