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Intermittent Fasting

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Has anyone else tried IF? My wife has read several books on the subject and convinced me to go on this journey with her.

 

For those that don’t know, IF or Intermittent Fasting is a lifestyle change meant to help lose weight, tone your body and improve some health conditions.

 

You pick an eating “window” and outside of that window you “clean fast” which means nothing but unflavored water, black coffee or unsweetened tea.

 

There are many types of IF some where you only eat on alternate days, some where you restrict eating to 1 meal a day and some where you have a “window” where you eat what you want during that time frame (within reason)

 

We started with what’s known as an 18/6 plan. You can eat for 6 hours a day followed by 18 hours of “clean fasting”. So in our case we open our “eating window “ at noon each day and close it at 6pm.

 

It’s tough the first few days but then your body gets used to it.

 

We just completed our first 28 days on this plan and I lost 10.4 pounds and several inches.

 

 

 

 

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Is there a set amount of calories you are allowed in your "window"?

 


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Intermittent fasting is a good tool for weight control. In my reading and listening to various experts who have their doctorates in nutrition and training the results for fat loss aren’t better or worse than other types of eating lifestyles.

What I have found is when in a caloric deficit phase especially as the calories drop this makes it easier to not feel as hungry and get cravings during the day. 
 

 

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1 minute ago, ole gray said:

Is there a set amount of calories you are allowed in your "window"?

 

Caloric intake is dependent on many factors and is individual dependent. It depends on what your goal is, but there is no limit or max per SS just whatever your caloric needs are.It’s easier for those who are eating to maintain weight or losing weight than those trying to bulk. One can over eat in the eating window just as easily as one can over eat without it.

 

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Is there a set amount of calories you are allowed in your "window"?
 

Not really, they say to eat what you want, just not over eat. The books talk a lot about eating until you “sigh” and then stop...they say the “sigh” is an indication that you are full but we tend to keep eating because it tastes good and end up with that “bloated” feeling.

The first few days I tended to eat a lot when the window first opened and then I wasn’t hungry towards the end of the window but would be starving later.

I had to learn to have a small meal for lunch, then a small snack and a small dinner. Like any other diet plan it takes time to get used to it.


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FWIW I started Keto probably 5 years ago. I didn't mess with macros etc. I also don't have high cholesterol or blood pressure. I simply did my best to eliminate carbs.

The thing is - there is a carb free (or almost carb free) solution for pretty much everything now. There are multiple sweeteners to replace sugar, even in baking / cooking for example.

I dropped 50lbs in about 4 months. I was injured at the time - so no working out - just Keto.  I'm still with it (I do eat carbs now and again but not that often) what I noticed was with Keto my energy level went WAY up. I was sleeping less than before Keto and wasn't getting tired in the late afternoon like I was before.

The thing about Keto? It naturally killed my appetite at times. I would do intermittent fasting without realizing I was doing it. I just wasn't hungry - so I wouldn't eat.  I also took to heart the advice I heard from a doctor once - whenever I THOUGHT I was hungry, drink a bottle of water, and if I was still hungry - eat - if not, I wouldn't. Apparently the hunger / thirst mechanism / trigger in the brain are very similar.

I've had MULTIPLE co workers and friends go Keto over the past few years. The ONLY complaint was some saying they got the Keto "flu". Which every time turned out to be that person not getting enough hyrdration / electrolytes. It happened to me too - I simply would add a bit of normal table salt to a bottle of water (normally I use those sugar free flavored "drop ins" in a bottle of water).

Every one of them told me about how after the first week or so on Keto - their appetite would just plummet.

 

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What does your doctor say about it?  I would never do anything like this without seeking my doctor's advice first. 


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16 minutes ago, revkev said:

What does your doctor say about it?  I would never do anything like this without seeking my doctor's advice first. 

It’s not really something that is negative to ones health and there are studies out there showing benefits to using IF including better focus and mental acuity during the fasting period.

theres different types of IF. The 18/6 window mention, 20/4 window and a complete fast for 1 day a week. 
 

It’s really no different than eating 3 meals in a full day or 3 in a short window. There’s also some studies that show 2 meals a day is beneficial for many

 

Dr Jim Stoppani uses it as his lifestyle and has been doing it for years. He’s also pretty well built physically 

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I'm doing IF without the keto part. I just love carbs, but trying to cut back on it.

I do the 16/8 window, skip breakfast and only eat lunch and dinner.

Skipping breakfast was hard at the beginning, cause I just love eggs, ham, toast, bacon... now I'm used to it and keep my stomach full of water until lunch.

Lost about 10lbs so far.

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If I want to drop a few I’ll do IF on the 16/8 plan. I change nothing else in regards to my diet, just my eating window. What I see is weight loss and more energy especially during the day right after lunch. Takes me about two days to adjust and I highly recommend it not just for weight loss but for mental sharpness, at least for me anyway. I think it’s based on cavemen that hunted all day, had to stay alert, then ate their kill once a day.


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I do 2400 calories with a 16-18 hour fast

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Posted (edited)

When I was younger, I would be late for school or had something going and I would just skip breakfast. That sort of just continued without any intention and maybe a year ago I started learning a little bit about IF and had the thought that i would skip lunch at work every now and then and see how it went. The most convincing argument for me was the fact that with a diet you have rules you have to follow and things you need to track, but with IF you really only have to say "No" to yourself. It was also a spiritual exercise for me also as I learned that i did not have to give into every little thing my body was telling me and as a Catholic, fasting is not uncommon and everything just fit together nicely for me to continue.

Well as time went on, my Wife started noticing me thinning out and it was nice to hear but i never really thought anything of it, never really kept track though i think the last i remember i was down maybe 10lbs or so. Now that i am working from home due to the virus, the Wife is a really good cook and while it has become easy to tell my body "no"... sometimes saying that to the Wife is a different story haha

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On 7/17/2020 at 2:30 PM, Kanoito said:

I'm doing IF without the keto part. I just love carbs, but trying to cut back on it.

I do the 16/8 window, skip breakfast and only eat lunch and dinner.

Skipping breakfast was hard at the beginning, cause I just love eggs, ham, toast, bacon... now I'm used to it and keep my stomach full of water until lunch.

Lost about 10lbs so far.

I'm picking it back up and I'll be doing 18/6 again. I also have a hard time with missing breakfast at the beginning then I realize without breakfast I eat less during the day. I'm planning on cutting carbs back also.

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I’m now down 15 pounds and I’ve lost several inches all over....I can tell that my shirts fit different. So far I really like this lifestyle.



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