Intermittent fasting
Replies
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CardinalComb wrote: »IF without cutting carbs will be hard. You will crave food all day long.
This wasn't the case for me. I did non-keto OMAD (one meal a day) for a few months and my fasting window was 23/1. I ate a "balanced" diet including carbs and one reasonably portioned dessert every single day. I did not crave food the whole time. If I saw something I wanted to eat, I bought it, but ate it during my OMAD.3 -
So motivated by all this comment. I would really appreciate your comments and suggestions.
I need to loose weight by end of March (about 10 kg), to reach that target it was recommended that i stick to 1200 cal per day. So 7 x 1200 = 8400 calories per week.
I'm thinking of mixing this with intermittent fasting with a mix method
"Regular" day: Tuesday, Wednesday, Friday, Saturday, Sunday --> IF 16:8 with calorie count at 1500 cal = 7500 calories
"Real Fasting day": Monday, Thursday --> calorie control at 500 cal per day = 1000 calories
Total 8500 calories per week
I know I'm starting this at the worst time somehow (December month of festivities + 2 weeks of business trips...), but i'm thinking that if can pull that off at the hardest time of the year, it will be easier to become steady from January.
I have a question though regarding the app, i tried to set up those different daily goal in the app, but i couldn't do it. because somehow it's not matching my overall goal ?
Anyone has an idea how to set up in the app?
Thanks in advance1 -
So motivated by all this comment. I would really appreciate your comments and suggestions.
I need to loose weight by end of March (about 10 kg), to reach that target it was recommended that i stick to 1200 cal per day. So 7 x 1200 = 8400 calories per week.
I'm thinking of mixing this with intermittent fasting with a mix method
"Regular" day: Tuesday, Wednesday, Friday, Saturday, Sunday --> IF 16:8 with calorie count at 1500 cal = 7500 calories
"Real Fasting day": Monday, Thursday --> calorie control at 500 cal per day = 1000 calories
Total 8500 calories per week
I know I'm starting this at the worst time somehow (December month of festivities + 2 weeks of business trips...), but i'm thinking that if can pull that off at the hardest time of the year, it will be easier to become steady from January.
I have a question though regarding the app, i tried to set up those different daily goal in the app, but i couldn't do it. because somehow it's not matching my overall goal ?
Anyone has an idea how to set up in the app?
Thanks in advance
Well, different approaches work for different people and maybe this will all work for you, but it sounds pretty complex. As someone who has done 16:8 seven days a week for over six months now (and lost 67 pounds doing it), I totally get the interest in IF as a way to diet. But I think mixing that with a 5:2 approach is perhaps not a great idea, or maybe try it for a week but be ready to discard it quickly if you find it depriving. Honestly, just getting in the groove of 16:8 and repeating it consistently takes some self-discipline and determination, and adding onto that two days a week of basically starving yourself is not the easiest way to go about things. You might wanna think about just getting things up and running with 16:8 for a while. Your 1 lb per week weight loss goal as expressed does not require anything as extreme as 500 calorie per day fasts.
As for the 1200 calories, you probably already know that is the rock-bottom minimum, lowest level of calories that is even considered safe, for the smallest, most sedentary possible person. Why did you pick that number? Suggest you make a trip to the MFP Goals tool, set your goal for one pound a week, and eat however many calories it tells you to eat, which will likely be a lot more than 1200 and will lead you straight to your weight loss goal by end of March. Then, with all those additional calories on tap, there will be no reason to starve yourself twice a week, something that sounds doable in theory but in practice leads many people to throw in the towel and binge. Straight-up 16:8 on the other hand is for a lot of people sustainable and successful over time without the starvation/binging problems of 5:2.
By the way, you don't need 16:8 either. Personally, I really like it as a dieting system, but you could just get your calorie figure from the MFP goals tool, and eat those calories however you want, whenever you want.
In a nutshell: I would simplify things a bit if it were me and just focus on the calories for now. I've learned that with dieting, simpler is usually better. The more rules and rigidity, the more onerous and tiresome it becomes and the easier it gets to just walk away from the whole thing. That all said, I do like 16:8 as a way to organize my eating day - basically two big meals instead of three or more smaller ones, and no snacking at night. For me, that works. I think 16:8 is worthy of being tried out, but again, you don't really need it - you can just eat the calories MFP allots you and you will lose the weight.2 -
Can some one please tell me if during your eating window can you eat 1200 calories recommended by MFP? I am planning to start 16:8 . What time should I exercise?0
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I do go between the 20:4 and OMAD version of fasting and focus on getting high protein intake during my feeding period. It works for me cause I'm better at controlling over eating doing it this way. Ive been dropping anywhere from a pound to two pounds a week and have been maintaining muscularity while increasing some of my lifts. Needless to say I love it
This is exactly what I am doing also. For the ones doing IF, you need to remember that after fasting for 20 hours plus your blood sugar levels are low. When you eat your first meal with carbohydrates you wil spike your insuline a lot. So dont have carbohydrates with fat. The only days I eat carbohydrates are on heavy lifting days.
That's not really how healthy bodies work.
Eating fat (or other macros) with high glycemic index (GI) carbs will tend to cause a lower effective GI for the meal/snack, i.e., "slow them down". While fat is the easiest macro to store as fat (because less conversion required, basically), nothing is going to be stored long term if you're in a calorie deficit. No matter what your body burns in the moment, it will make up any reasonable calorie deficit from stored fat within (typically) a period of hours. (It can make up some of an excessive calorie deficit from muscle, but that's just a reason not to cut calories crazy far, lowball protein, etc.)
People with diabetes or prediabetes/insulin resistance may need to worry about insulin levels. It's not a big deal for healthy people, outside a certain segment of the blogosphere.
IF can be a great tool for some people (and a great impediment for others
), but carbs aren't really different in an IF context (though they can be interrelated with appetite signaling for some (with IF or no), and a real issue for people with certain health conditions). 6 -
rajikaurbajna wrote: »Can some one please tell me if during your eating window can you eat 1200 calories recommended by MFP? I am planning to start 16:8 . What time should I exercise?
MFP doesn't "recommend" anything. The calorie goal you get is determined by your stats that you enter and the weight loss goal you select. Without knowing your stats, it is impossible to say whether this is a sensible goal for you or not. 1200 calories is the nutritional minimum for women.
That being said, it is fine to do 16/8 and the timing of your exercise is really up to you based on preference and schedule.4 -
I started doing IF long before it got it's term. I m now 65 y/o, but I got on habit to skip my breakfast or even lunch for some 30 year or longer. I don't even remember how many years past since that. It's become very natural and easy when you get in this habit, than you change the length of your fast all the time. I can go without food from 16 hrs thru 100 hrs and doing just fine. My body get used to the feeling of emptiness and take it as pleasure. Feeling of hunger don't bother me at all. The body is so smart, it releases special types of hormones which called sympathetic: adrenaline, nor-adrenaline, growth hormone and many others ( may be around 45 of them). They help our body to release glucose for feeding brain and red blood cells. It also creates ketones which are preferable fuel for muscles, organs and brain. And the best part of these transformations that the building material of the mentioned particles is our body fat. So. go ahead use the IF for weight loss, for feeling your best and for longevity!!!4
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haydee_cruz1 wrote: »U all are very inspiring. Please add me lol. I need accountability partners in this journey. I will continue to give updates as to how i did within the morning and the whole day in general. This helps me keep accountable.
That's the great thing. If IF is right for you then you don't need 'accountability partners' or 'motivation' or anything like that because it will be easy. If you're struggling then that's a sure sign that IF might not be a good fit for you and you should try something new until you find the thing that makes eating in a calorie deficit easy (or as easy as possible).
The one thing I'd like to suggest is that you treat the IF eating window as a suggestion rather than a rule.
A common approach is to eat between 12pm and 8pm (AKA skipping breakfast), however if you should wake up one day and find that you're a bit hungry in the morning, moving some of your calories out of that window and eating them earlier will not matter. Or if you're going out after dinner and you want to have a few drinks after the usual 8pm cut off time, then moving calories out of the window to consume later will not matter.
Since weight loss results from a negative calorie balance, when those calories are consumed is largely irrelevant. IF works because some people find that the restricted eating window makes achieving that calorie deficit easier. But, as long as the calorie consumption remains the same eating outside of that window will not in any way negatively impact your progress.
Misery doesn't burn any extra calories so feeling miserable because you can't enjoy yourself or being uncomfortable because you happen to be hungry outside of your normal eating window won't help, if anything it'll probably work against you.
G'luck6 -
haydee_cruz1 wrote: »U all are very inspiring. Please add me lol. I need accountability partners in this journey. I will continue to give updates as to how i did within the morning and the whole day in general. This helps me keep accountable.
That's the great thing. If IF is right for you then you don't need 'accountability partners' or 'motivation' or anything like that because it will be easy. If you're struggling then that's a sure sign that IF might not be a good fit for you and you should try something new until you find the thing that makes eating in a calorie deficit easy (or as easy as possible).
The one thing I'd like to suggest is that you treat the IF eating window as a suggestion rather than a rule.
A common approach is to eat between 12pm and 8pm (AKA skipping breakfast), however if you should wake up one day and find that you're a bit hungry in the morning, moving some of your calories out of that window and eating them earlier will not matter. Or if you're going out after dinner and you want to have a few drinks after the usual 8pm cut off time, then moving calories out of the window to consume later will not matter.
Since weight loss results from a negative calorie balance, when those calories are consumed is largely irrelevant. IF works because some people find that the restricted eating window makes achieving that calorie deficit easier. But, as long as the calorie consumption remains the same eating outside of that window will not in any way negatively impact your progress.
Misery doesn't burn any extra calories so feeling miserable because you can't enjoy yourself or being uncomfortable because you happen to be hungry outside of your normal eating window won't help, if anything it'll probably work against you.
G'luck
^^^ This, for sure. I do IF except when I don't. It's a great system that works well for me ... unless I'm out with friends after 7 pm and wanna drink and eat. Or if some morning I just feel like having waffles. Or on the occasional day I don't feel like doing IF at all, which admittedly is rare because I do prefer the IF approach most days. The point is, IF is there to make your diet efforts easier, not more difficult and punishing.5 -
Hi all, a friend has showed me the diet he has been following, intermittent fasting on a 16:8 ratio. Never done anything like this before as generally a bit of an evening grazer. Anyone have any pointers that would help out ?0
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I do go between the 20:4 and OMAD version of fasting and focus on getting high protein intake during my feeding period. It works for me cause I'm better at controlling over eating doing it this way. Ive been dropping anywhere from a pound to two pounds a week and have been maintaining muscularity while increasing some of my lifts. Needless to say I love it
What is it with people hitting "disagree" on this post or others like it?
I personally do not do any type of IF but I don't see how I or anyone else could disagree with a person's direct experience. IF apparently works for some people. More power to them, IMHO.1 -
Craig_King_1967 wrote: »Hi all, a friend has showed me the diet he has been following, intermittent fasting on a 16:8 ratio. Never done anything like this before as generally a bit of an evening grazer. Anyone have any pointers that would help out ?
@Craig_King_1967
It's as simple as you choose to make it.
Choose when you want your 8hr feeding window to be - eat your daily food allowance within that 8hrs. Clearly it would make sense to make that eating window when it's convenient for you and when you are typically hungriest.
(Alternate approach would be pick your fasting window to encompass the time you would miss eating the least, I skip breakfast as that's a very optional meal for me, some might prefer to skip their evening meal.)
If your evening grazing is problematic (takes you over your calorie allowance) then maybe an evening cut-off time would help you? Of course the alternative is save calories from another part of the day so that evening grazing is just part of how you prefer to eat and no longer takes you over your allowance.
How strict you want to be outside that feeding window is up to you as regards drinks with calories - some like to be ultra strict, some don't. IMHO a few calories here or there really isn't going to make a big difference either way.
There's no need for special foods, special macro ratios, rules about number of meals or grazing/snacking within your eating period - all that is down to your choice. It's just an eating / not-eating time schedule that may make managing your food intake easier.
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CardinalComb wrote: »IF without cutting carbs will be hard. You will crave food all day long.
Based on?
It really depends on the type carbohydrates consumed. If you eat a donut versus an apple, chances are you will be hungrier sooner. People have turned into carbophobes but for the wrong reasons. Yes processed sugar and carbohydrates are not ideal. Instead of drinking apple juice eat an apple! Orange juice with your breakfast??? Eat the freaking orange instead!!!0 -
Craig_King_1967 wrote: »Hi all, a friend has showed me the diet he has been following, intermittent fasting on a 16:8 ratio. Never done anything like this before as generally a bit of an evening grazer. Anyone have any pointers that would help out ?
@Craig_King_1967
It's as simple as you choose to make it.
Choose when you want your 8hr feeding window to be - eat your daily food allowance within that 8hrs. Clearly it would make sense to make that eating window when it's convenient for you and when you are typically hungriest.
(Alternate approach would be pick your fasting window to encompass the time you would miss eating the least, I skip breakfast as that's a very optional meal for me, some might prefer to skip their evening meal.)
If your evening grazing is problematic (takes you over your calorie allowance) then maybe an evening cut-off time would help you? Of course the alternative is save calories from another part of the day so that evening grazing is just part of how you prefer to eat and no longer takes you over your allowance.
How strict you want to be outside that feeding window is up to you as regards drinks with calories - some like to be ultra strict, some don't. IMHO a few calories here or there really isn't going to make a big difference either way.
There's no need for special foods, special macro ratios, rules about number of meals or grazing/snacking within your eating period - all that is down to your choice. It's just an eating / not-eating time schedule that may make managing your food intake easier.
Thank you, that explains it in just the right level of detail that helps me out a lot. Was wondering with working 12 hour shifts how I might fit the lot in but now skipping a meal makes the most sense. I will adjust my plan accordingly and give it a try out .2
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