INTERMITTENT FASTING MAKES YOU FEEL GOOD
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dennis7174 wrote: »I'm 70 and have dealt with my weight since birth it seems at least to me. I have tried every diet that shows promise. Some I had really good results then I'd gain it back plus. Even when I was working and active, dieting was hard. I was a business owner the past 30 years prior to retirement. The last 5-6 years were extremely stressful, and I turned to alcohol to help me forget or at least enable me to sleep at least for 4-5 hours. Now retired and have lost that stress I still have a few cocktails each day. I know that first of all the weight I've put on in the last couple of years probably points to that fact as alcohol also increases your appetite as you all know.
I have been drawn to IF as it's something that doesn't require pills, major restrictions on food and I can go without eating for an extended period. I am now walking 30 minutes each morning after my first coffee. Also, started a workout routine using resistance bans etc. Then eat at 9 or so. Evening meal ends around 6 pm. So, at this point I'm doing 15-9 with at least a 14-10.
I hope to expand this to 16-8 soon. I've lost about 10 lbs. since the first of the year and I am reducing my alcohol intake yet probably won't completely not have a cocktail with my wife or friends once and a while. I also use MFP to monitor my intake and try to reduce my carbs not necessarily keto but watch foods that contain a lot of carbs. I still have to work on more protein but all comes with time.
I encourage by all you that have had success with IF. Please continue to share your journey
Dennis, you're doing great. I could never have lost those 60 pounds without following IF and a healthy whole foods diet. Just be careful. If you haven't eaten for a while and you break your fast with alcohol, you might find yourself on the floor. Don't ask me how I know... lol0 -
blessed2bme4ever wrote: »I never thought fasting was healthy and refused to try it until this past fall when I'd finally admitted nothing I was trying was working for me. I finally gave IF a try and I'm hooked. I'm the kind of person who can eat from the time I get up until I go to bed and being able to fast for 14 hours has helped my health journey so much. I still can't fall asleep with an empty stomach though so fasting for longer than that hasn't worked for me. My lunch break is at noon and that's when I stop my fast. I'd like to start my fast before 10 pm but so far I have not made it due to that empty feeling in my stomach and not being able to fall asleep.
Hi Blessed, you're doing great. I can't go to sleep on an empty stomach either, so I break my fast later in the day (around 5-6 PM). Try though I may, I have to have something before going to sleep. I realize it's a craving, not hunger, but it gets the best of me, and so I eat. It used to be something sweet but now I make it a wholesome snack. That's the only way I can combat it.1 -
I fast 36+ hours every other day. That evening ‘hunger’ is just ‘that fasted feeling’ and sleeping empty is the best sleep ever! I dream so vividly while fasting. When we fast, we aren’t going without. We’re eating meals we put away just for that purpose. Dr. Fung says your body doesn’t want to have to work for its food, like converting fat into nutrients and sustenance. It wants your hand in the cookie jar. Hunger is no reason to eat. I’m 63 and have lost 11 lbs this month fasting every other day, saving loads of grocery money, and eating a Mediterranean/DASH diet when I eat. 49 lbs more to go for a normal BMI.4
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I'm back on the IF wagon and absolutely love how focused, sharp and energised I feel. it has taken a while to get myself back and I regret leaving it so long as living to eat is not an enjoyable existence. Last time I did this, along with lowering my carb intake my skin had a glow like never before and I lost weight from my "trouble spots" easily.
The feeling of being in control is fabulous.
Well done to you! @BarbMessimer2 -
I fast 36+ hours every other day. That evening ‘hunger’ is just ‘that fasted feeling’ and sleeping empty is the best sleep ever! I dream so vividly while fasting. When we fast, we aren’t going without. We’re eating meals we put away just for that purpose. Dr. Fung says your body doesn’t want to have to work for its food, like converting fat into nutrients and sustenance. It wants your hand in the cookie jar. Hunger is no reason to eat. I’m 63 and have lost 11 lbs this month fasting every other day, saving loads of grocery money, and eating a Mediterranean/DASH diet when I eat. 49 lbs more to go for a normal BMI.
cbelc, that is fabulous! Thank you for reminding me of what Dr. Fung said about hunger. He's my hero, and I know what you mean about saving money on groceries, not to mention the time it takes to prepare and eat multiple meals. I'm going to research the Mediterranean diet. I simply eat Moderate protein, moderate fat and low carb but perhaps could tweak it a little.0 -
GingerGinner wrote: »I'm back on the IF wagon and absolutely love how focused, sharp and energised I feel. it has taken a while to get myself back and I regret leaving it so long as living to eat is not an enjoyable existence. Last time I did this, along with lowering my carb intake my skin had a glow like never before and I lost weight from my "trouble spots" easily.
The feeling of being in control is fabulous.
Well done to you! @BarbMessimer
Very very good, Ginger. "I love how focused, sharp and energized I feel" by practicing IF too. I have control over my hunger and wouldn't eat any other way. Been doing this for almost 2 years now.0 -
I had posted above in January about our great experience with a 49 hour fast. Felt good, looked good, liked it. We concluded 88 hours yesterday. Uuugh. I do not want to do it again (but I probably will). Today after a moderate refeed yesterday, trying to stay keto as long as possible (bone broth, avocado, arugula with olive oil and salt, 12 almonds…followed by iceberg lettuce cucumber, avocado, 2 ounces ground beef, 1 ounce cheddar cheese with mayonnaise 6 hours later) my body hurts all over…every muscle and joint. There are some serious repairs, healing, detoxing occurring in there right now. I feel like I should wear a sign around my neck “Excuse our mess while we continue to improve our body”. My skin looks horrible with red scaly patches here and there (this happens with nerve regeneration when it grows back together it sends a bolt of electricity through and burns the skin where the nerve ends) a few bruises that I swear are spontaneous and tingly itching all over. I had serious electrolyte imbalance at ~54 hours. I will never skip those supplements of potassium and magnesium on any future endeavors. I think I will do a breakfast to breakfast 24 hour each week thinking that maybe more small dose autophagy will improve my next 48 hour go. I never got that euphoria that was stated to occur after 72 hours, nor did I get the day four major clean out from my bowels, just a minor version (sorry for the tmi but it is a fasting side effect…your body dumps accumulated toxins and digestive sludge). Things that I did notice…my sense of smell has always been good, but it is incredibly sensitive now, like WOW! My minor wounds healed…like a winter nostril that would not get better…gone by hour 54. I have 4 non-cancerous skin growths about 1/4” wide and the skin grows thick on them (arm, elbow, shoulder and knee)…they shrank! No joke, no exaggeration. I feel like I am thinking more rapidly and might be having 2 or three mental processes occurring at any one time vs. being easily disrupted during “one” thought. AND not why we did it but frosting on our zero calorie fasting cake…I dropped 11 pounds. 4-6 pounds of which is glucose and it’s host water molecules. The rest is fat. Last time it was fat from my belly (3.5” in 48 hours…it never came back) and this time it was very spread out all over in small bits, nothing huge from any one area…most was 1.5” from my waist. My skin looks dimply all over but it did last time too until glucose was fully restored. So I don’t recommend going from 49 to 88… try 24, 36, 48, 54, 60, 66, 72, etc…..incremental steps. I feel I paid a price of pain and suffering from too much too soon because I was over excited to get all the rewards.3
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Debbs, I'm on a 48 hour fast. I have electrolyte powder ready for day 2. Months ago I attempted a 72 hr fast but crashed. You really need the electrolytes. Cut my BP med in half in anticipation of a drop and will monitor it. I'm hoping to take off a few pounds of real fat. I've lost 62 pounds and want to get to 65 (going down in 5 pound increments).2
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36/12 Alternate Day Fasting since January 3rd with a Mediterranean Diet and vitamins on eating days and a bit of salt in my fasting drinks on fasting days. I’m down 14 lbs as of today. I did have a 4 day vacation and gained a little, but I jumped right back on it and that gain had disappeared. I have a goal of 7500 steps a day and have been meeting that. Still a ways to go until I have a normal BMI but I feel great0
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36/12 Alternate Day Fasting since January 3rd with a Mediterranean Diet and vitamins on eating days and a bit of salt in my fasting drinks on fasting days. I’m down 14 lbs as of today. I did have a 4 day vacation and gained a little, but I jumped right back on it and that gain had disappeared. I have a goal of 7500 steps a day and have been meeting that. Still a ways to go until I have a normal BMI but I feel great
That's fantastic, cbelc2! I'm 100% sold on IF or, in my case, it's more like time restricted eating. I rest my digestive system for 18 hours and eat a moderate protein/fat, low carb diet with vitamin supplements during my 6 hour window. Blood work came back excellent. No more diabetes or kidney disease. Feel great and have lost 62 pounds in the past 2 years and I am 76 years old.2 -
I agree Barb, our bodies use too much energy digesting everything we eat. Your body never rests though. When our bodies are in fasting mode a lot is still going on. Repairs to be made, new cells to be created, wounds to heal, the lymph system and glymphatic system flush out waste, and an immune system refresh, it's a busy place. And all of this makes you healthier, stronger and disease free. All your levels return to the normal range and weight loss are bonuses. I'm 76 as well!2
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I have played around with IF for the past year or so, but now that I've found out that I am borderline diabetic, I have gotten very serious about it. IF is perhaps the best tool to reverse type 2 diabetes, which has become an epidemic all over the world. I'm also eating no processed carbs or sugar, as much as possible, though they put sugar in everything, it seems. I was very heavy as a young person (my weight was double what it is now) Now I'm 66 and have maybe 10 pounds to lose, and I know that will vanish with the way I'm eating. I, too feel energized, clear headed and with much less osteoarthritis pain. I'm psyched! To anyone on the fence I recommend trying it for a week.3
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I've been wondering about IF for a while. I am Type 2 diabetic and have been trying the 16/8. I do take medication but I'm not on insulin. I'm going to take some of the advice on this discussion and try it for a week and see how I feel. Lots of good advice here.1
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In February 2012 I went to the doctor and weighed in at 375. That and a few other motivations I had enough and started dieting and exercise. Intermediate fasting was part of my routine and it was easy, helped that I have a very demanding job. By Christmas that year I weighed 260 and eventually got down to 235. Which for my body type was very healthy as I could run for about as long as I wanted to, did CrossFit type exercised, was doing burgees rapidly, and back into powerlifting.
In 2016 I had a job change that was even more demanding (no more gym) and required me to travel all the time (eating at restaurants = BAD). A whole bunch of overcomeable excuses, but I put the weight back on. Feb 8 of this year I had enough, weighed myself and came in at 372. Hit the gym and starting fasting again, and courting calories. 26 days in, 32 pounds off.
Now I average around 1000 calories a day (yesterday 480 calories), and not crazy hungry either. I drink a lot of water to fill me up, and eat healthy when I do eat, and NO SNACKING.5 -
I agree. When I tried IF, I DID feel energized, and I felt good until... it was too much for my type 1 diabetic body, and I was headed for a seizure. In all fairness, programs warn that Type 1 diabetics should NOT participate in IF without a doctor's involvement and they are correct. I am a bit stubborn and decided to participate anyway
That said, I do agree that it is an energizing feeling and I plan to participate, again, in a modified format, to fit my needs as a type 1 diabetic.
Oh, I have to add that I am not a physician, and for any other type 1 diabetics out there, I do NOT recommend that you participate in IF. Certainly, do not do it without checking with your endocrinologist.1 -
Everyone is different but.... Every study of intermittent fasting I've read suggested that while it works to help you eat less, it actually does make you feel worse. Feelings of hunger and fatigue--and the distraction they cause--were the no. 1 reason so few study participants were able to sustain IF after just a few weeks or months. The literature also suggest IF's results are merely due to caloric restriction and that it's no better at causing weight loss than non-IF caloric restriction.1
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Also, losing more than 2 lbs a week (8 lbs/month) is not healthy, and some of the rapid weight loss reported here is troubling because its suggestive of an eating disorder and/or unsustainable dieting (which almost always leads to rebound-weight gain). Healthy weight loss is a marathon, not a sprint. Aim to lose 1-1.5 lbs a week max.2
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Bluesscale wrote: »I agree Barb, our bodies use too much energy digesting everything we eat. Your body never rests though. When our bodies are in fasting mode a lot is still going on. Repairs to be made, new cells to be created, wounds to heal, the lymph system and glymphatic system flush out waste, and an immune system refresh, it's a busy place. And all of this makes you healthier, stronger and disease free. All your levels return to the normal range and weight loss are bonuses. I'm 76 as well!
Hi there, fellow 76'er! I agree with everything you said. I feel so much younger than my age after following IF for 2 years. I don't find it hard, and I love the new way I eat. Just wish I'd started it sooner.0 -
DaleSummers78 wrote: »In February 2012 I went to the doctor and weighed in at 375. That and a few other motivations I had enough and started dieting and exercise. Intermediate fasting was part of my routine and it was easy, helped that I have a very demanding job. By Christmas that year I weighed 260 and eventually got down to 235. Which for my body type was very healthy as I could run for about as long as I wanted to, did CrossFit type exercised, was doing burgees rapidly, and back into powerlifting.
In 2016 I had a job change that was even more demanding (no more gym) and required me to travel all the time (eating at restaurants = BAD). A whole bunch of overcomeable excuses, but I put the weight back on. Feb 8 of this year I had enough, weighed myself and came in at 372. Hit the gym and starting fasting again, and courting calories. 26 days in, 32 pounds off.
Now I average around 1000 calories a day (yesterday 480 calories), and not crazy hungry either. I drink a lot of water to fill me up, and eat healthy when I do eat, and NO SNACKING.
Dale, congrats on getting back! You know what works for you, but I don't measure food or count calories. I did that for so many years. It was torture restricting my food intake. I was so hungry all the time and would always put the weight back on plus extra pounds. This time I eat whole healthy food to my satisfaction level and don't sweat what the scale says. I'm not losing as fast now as I was as I'm getting closer to my goal, but the big thing is I'm not putting any of the weight I've lost back on. That's my big concern. Only 3% can keep their weight off and I want to be in that 3%. Would love for us to be friends here and you can keep me posted.0 -
marmax4904 wrote: »Everyone is different but.... Every study of intermittent fasting I've read suggested that while it works to help you eat less, it actually does make you feel worse. Feelings of hunger and fatigue--and the distraction they cause--were the no. 1 reason so few study participants were able to sustain IF after just a few weeks or months. The literature also suggest IF's results are merely due to caloric restriction and that it's no better at causing weight loss than non-IF caloric restriction.
Interesting. In the course of my life, I've been on every conceivable diet out there and IF is the only way of eating that I've been long term successful on and I eat plenty of good food. I don't deprive myself and don't count calories and eat plenty of good food. I had chronic kidney disease and was a Type II Diabetic. Both of these diseases have been reversed. Just saw my Cardiologist and my cholesterol/triglyceride values were terrific, and my HDL/LDL ration was as good as it can get. My skin glows. My skin tags and seborrheic keratosis are almost non-existent. My eye floaters are almost gone (and I was told they would never get better). My gums are healthy (Had gingivitis for years). I have tons of energy at the age 76. My mental status is clear and bright and I'm enthusiastic about life. I'm off 4 medications. So... I'm living proof that this way of eating, where you give your body a rest from digestion, is good for you.3 -
Does anyone use an app to keep track of IF? I know fitness pal has one but you have to be a premium member to use it.0
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I have had a great experience with IF. I generally do a 18/6, eating between 2pm and 8pm each day and usually not too hungry before 2. My health has improved dramatically. So far I have lost 99lbs. I generally consume between 1100 - 1400 calories each day and my diet is pretty clean. I plan to stay on it indefinitely.1
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supercpa999 wrote: »I have had a great experience with IF. I generally do a 18/6, eating between 2pm and 8pm each day and usually not too hungry before 2. My health has improved dramatically. So far I have lost 99lbs. I generally consume between 1100 - 1400 calories each day and my diet is pretty clean. I plan to stay on it indefinitely.
Excellent.... Just one more pound and you'll reach that magic number of -100! CONGRATULATIONS!!!! The health benefits are what I really like, and I find it easy to make this an eating lifestyle. Will be following IF for life. It's not a diet.1 -
I am so happy to have given IF a try! Why didn't I do it sooner? I typically do a 16:8 and though I'm not perfect at it, this has been the solution to getting my eating habits under control!1
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Rebe_Hawaii wrote: »Does anyone use an app to keep track of IF? I know fitness pal has one but you have to be a premium member to use it.
@Rebe_Hawaii I use Life Fasting and love it.0 -
I am so happy to have given IF a try! Why didn't I do it sooner? I typically do a 16:8 and though I'm not perfect at it, this has been the solution to getting my eating habits under control!
Good for you, bteri! I feel the same way. I never knew there was a way to get my weight under control permanently. When I think about all the times I tried to lose weight and just kept getting heavier and heavier, I want to cry. I take pride in my appearance and really suffered emotionally. I know people looked down on me for being fat, like I was lazy or a glutton. I feel so good about myself now and my health has dramatically improved. So happy for you!1 -
Rebe_Hawaii wrote: »Does anyone use an app to keep track of IF? I know fitness pal has one but you have to be a premium member to use it.
Yes I do and love it1 -
Lovely to read the stories! I started IF with 16:8 in desperation last year. As a 56 year old vegetarian endurance athlete with autoimmune hypothyroid, I'd come to the conclusion my weight was going to keep going up and it looked like I was going to get slower and slower and more miserable until I couldn't run (swim or ride) anymore. After having tried so many other things over the years, which seemed to make things worse, and having heard that women/people with hormone issues/athletes shouldn't fast...when my GP suggested it I thought "no chance". Imagine my delight when I found it was so EASY to slip into, I wasn't hungry and wasn't wanting to eat all day as I had been, and I had/have a steady weight loss of about 1 pound a week painlessly right through training for and running several marathons.
I just did a 70.3 half ironman weekend just gone, still too slow...but I've still got 10kg to lose to be back to something resembling comfortable race weight. I'm now feeling optimistic and positive that my aim of keeping eventing as I age will actually happen! I find IF so easy (stop eating between 5-7pm depending on family/convenience, start again some time usually after 10-11 am)...I can slip into a 20:4 or longer without noticing. For my exercise, I don't want to mess up anything metabolic or lose more muscle mass than I need to so I'm wary of how I eat around training. I might do occasional light efforts an hour before finishing a fast, but generally I've moved my training to non fasted times of the day. When I have to do big morning training or race (eg, >2 hours) I'll break fast for a light meal 2 hours before. A big event such as the 70:3, I shorten my fasts a few days before (12:12) so as to make sure I'm not in calorie deficit and boy do I notice in those times how messed up my appetite and eating can become!
I do record the fasts in myfitnesspal because there's something very motivating about ticking the 'finish' button, and I hadn't planned on it after the initial stages but I'm still tracking my food pretty religiously because as an older plant based athlete I'm aware the lower intake protein is a problem in spite of what most vegetarian/vegan proponents say about it...even more so when time restricting. Similarly calcium needs attention, and overall it's a handy tool to reflect on balance/what's missing etc.
Anyway, I'm loving this journey, loving how I feel, loving that I've got hope again to keep doing what I want to, and with as I've seen others advise...checking from a medical perspective first and doing lots of good research...think it's worth trying. Best of luck all!5 -
BarbMessimer wrote: »I am so happy to have given IF a try! Why didn't I do it sooner? I typically do a 16:8 and though I'm not perfect at it, this has been the solution to getting my eating habits under control!
Good for you, bteri! I feel the same way. I never knew there was a way to get my weight under control permanently. When I think about all the times I tried to lose weight and just kept getting heavier and heavier, I want to cry. I take pride in my appearance and really suffered emotionally. I know people looked down on me for being fat, like I was lazy or a glutton. I feel so good about myself now and my health has dramatically improved. So happy for you!
I hear you! It takes a toll when I'm not feeling and looking my best. No more diets for me, just a different lifestyle that's healthy and easy to sustain.1 -
I have wanted to try IF for a long time but my big thing is I HAVE to have my coffee in the morning. I read somewhere that if you have coffee, you have to have it black which I can't do. I don't put any sugar just milk. I also read that if you add cream and you take your blood sugar before the coffee and then again after and it only goes up 5 points you're ok and you won't be breaking the fast if you have the coffee with cream. However that isn't the case for me. I tried this and sure enough my sugar went up more than the allotted 5 points. I can go without eating but not without the coffee. I need to get my weight down and my cholesterol because my new heart doctor wants to put me on statins. It's been high since I was 20 and my cardiac score shows no blockage whatsoever so I really don't want to do the statins but I have to get some weight off.1
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