1200 calories/day

leylani45429 · January 2023

I am doing a 16:8 IF. The problem is, I am struggling to meet the 1200 calories per day during the eating window. I am aware that if I don’t meet the day requirements I will have a long time affect on my health. I can’t seem to eat that much within the 8 hours window. Please give me some tips and advice. 🥺

tomcustombuilder · January 2023

Then don’t do IF. There is no magic to it. For some it helps with weekly calorie control. It’s not a be all end all eating plan. If it isn’t working for you then don’t feel you need to do it for whatever reason.

clairrob · January 2023

Unfortunately IF isn't a one size fits all, I'd go mad if I had to do it! I'd recommend doing a standard calorie deficit for weight loss, as all diets actually follow this. Depending on what your starting point and what your goal is, amend your calorie deficit to suit and only fast when you have to during religious holidays.

If you absolutely have to fast to have control, try eating more calorie dense foods to hit your goal. Carbs are not your enemy and protein is amazing for keeping your lean mass when consumed in conjunction with exercise. My breakfast every morning is berry granola with milk, greek yoghurt, frozen berries and strawberry protein shake all mixed together - it makes up 600 calories, is protein dense and has me full for hours!

cmriverside · January 2023

Oil. Full fat cheese and dairy. Cream in your tea or coffee. Nuts. All high-calorie, low density. Cookies.

No foods are off-limit in life, weight loss is about a calorie deficit, full stop. 16:8 offers no benefit for weight loss, and especially if you're not finding it natural and easy.

Why are you doing 16:8 if it's a struggle?

The problem for me in trying 16:8 was getting in all my protein. 100+grams of protein is filling, and so are all the vegetables and fruit I eat. Could you try 14:10 instead?

neanderthin · January 2023

8 hours is quite a bit of time actually and 1200 calories isn't a lot unless your intentionally selecting low calorie nutrient dense foods. Maybe take a more critical look at the foods your eating simply because time restricted feeding (TRF) has nothing to do with what you put in your mouth, but more about down time for regeneration and repair in concert with our circadian rhythm, full stop. If you feel committed to your food selection then simply extend the time restriction to make it easier, or don't do it at all.

TRF isn't some magic bullet for weight loss but a lifestyle that over time may improve certain heath markers, potentially extending a persons lifespan, nothing more.

PAV8888 · January 2023

neanderthin wrote: »

TRF isn't some magic bullet for weight loss but a lifestyle that over time may improve certain heath markers, potentially extending a persons lifespan, nothing more.

But, err, if it was GUARANTEED to do all that, irrespective of a caloric deficit, it WOULD be a Magic Bullet. Period. Full stop!

CRON also presents similarly intriguing possibilities and champion mice; but doesn't seem to be as much of a rage these days!

I don't know if I am a Peter Attia fan--I rather STRONGLY suspect I'm not

--but he is probably correct in his implicit argument that a move away from 'no restriction" (which he equates to SAD), probably involves some combination of dietary restriction, caloric restriction, and/or time restriction.

neanderthin · January 2023

PAV8888 wrote: »

neanderthin wrote: »

TRF isn't some magic bullet for weight loss but a lifestyle that over time may improve certain heath markers, potentially extending a persons lifespan, nothing more.

But, err, if it was GUARANTEED to do all that, irrespective of a caloric deficit, it WOULD be a Magic Bullet. Period. Full stop!

CRON also presents similarly intriguing possibilities and champion mice; but doesn't seem to be as much of a rage these days!

I don't know if I am a Peter Attia fan--I rather STRONGLY suspect I'm not --but he is probably correct in his implicit argument that a move away from 'no restriction" (which he equates to SAD), probably involves some combination of dietary restriction, caloric restriction, and/or time restriction.

if there were only some guarantee, right? Yeah I haven't thought about Peter in a while but I use to take a listen to what he had to say years ago and apparently he's morphed his career for the study of longevity and I've watched a "Drive" episode a while back, and I felt the same, kinda bored. For time restricted feeding I follow Dr Satchidananda Panda who's a research scientist with the Salk Institute, pretty fascinating guy.

penguinmama87 · January 2023

I don't do IF but in a typical day in a given eight-hour window I usually have two meals, 500-600 calories each. Add a small snack to make up any shortage and you're good to go! If you just don't want to eat breakfast (for example), that's fine. cmriverside has some really good suggestions for getting more calories without much volume. I'd make it up with cheese and nuts, personally.

saraonly9913 · January 2023

Nuts. Nut Butters. Avocadoes.
You could be setting yourself up for sickness, fatigue and binge eating if you don't adequately get enough calories and nutrition in. Google high calorie healthy foods and it might help you meet your goals. Good luck.

Vette8828 · January 2023

I always have bananas, filling and easy to count the calories at 100 calories each.

cmriverside · January 2023

Vette8828 wrote: »

I always have bananas, filling and easy to count the calories at 100 calories each.

Well, they aren't all 100 calories... Some of the ones I buy are 80ish grams (70 calories) and some of them are 130 or more grams (116 calories.) To someone on a low calorie plan, that 46 calories makes a discernible difference.

FitGirlNai · January 2023

I find that 16:8 helps me with my appetite and be in control of hunger and eliminates mindless or emotional snacking. The 1200 calories then add up quickly with adding some wholesome fats. There's 9 calories per gram of fat. So to salads I add 1 or 2 eggs, avocado, and usually a creamy dressing. Make tomato bisque with some heavy cream. Chicken thighs with skin on instead of skinless chicken breast, Greek yogurt with full fat, Stuffed bell peppers with taco seasoned meat sour cream and guac. Frozen raspberries and blueberries with 1 tablespoon heavy whipping cream (unsweetened).

leylani45429 · February 2023

Thanks for all of the insights. Will definitely try some of thè recommendations and change the IF duration.

😍🥰

1200 calories/day

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