Intermittent Fasting?

[Walter White.sixpack]

Does anyone have personal experience with it? I've seen it mentioned here and there over the past year or so. But haven't talked to anyone that's actually done it.

Did you find it effective? Did you do the "eat only between 12-8" or similar schedule? Did you change what you actually ate? Was your energy affected?

 

[paindonthurt_]

I’ve tried it. Biggest thing to me with limited experience is you cram your daily calorie intake into 8 hrs. Say that’s 1600 calories. Well you don’t get hungry during 8 hrs. And by the time you get hungry you are going to sleep.

I try to do 9 to 10 until 5 to 6. By ten I’m hungry. If I eat at 530 I’m not super hungry when I go to bed.

 

[Bullldawg78]

I have been doing it for about 4 months. I work only nights 11p-7a usually 4-6 on and then the same off. I find it helpful in controlling the amount I eat. Usually I start eating about 2-3 p and then stop by 10-11p on the day's I work, when I flip back to days for 4-6 days I then eat from 11am to noon until 7-8 pm. I like it even able to work out at the end of fasting period and seem to do fine.

 

[Duncflydawg]

Anyone lost any weight though?

 

[11thEagleFan]

Tried it a few weeks ago. Lost 14 pounds. Have since stopped and obviously gained it all back. The first 3-4 days I was kinda hungry but stuck it out. Usually just drank some water and/or went to bed. Good way to lose weight, but takes some discipline. I imagine I’ll try it again soon and try to make it part of my routine.

 

[dawgphd]

My DR put me on it 6 months ago for insulin control.

I fast 8pm to noon. During the fast period only water, black coffee, unsweetened tea and an occasional diet coke. Normal low carb diet in feeding window.

At about the 2 week mark, I adjusted to the "no food" period.

Results..... insulin is now at target. Weight is down 10+ pounds. Not overweight to begin but a few pound drop has been a nice plus.

It's now a way of life.

 

[TrueMaroonGrind]

I do it more during the work week because I skip breakfast and just have coffee. I wouldn't say it has helped me lose weight, more like it helps me maintain my weight.

If I am dieting on top of that it speeds up the process for sure.

 

[Nunya.sixpack]

I fast. Usually avoid food while sleeping, and eat only when awake. It's worked so far.

 

[AFDawg]

I lost 60 pounds using intermittent fasting (most days) and keto. I kept the weight off once I went off keto but kept up the intermittent fasting pretty often.

What I found helpful about it was that it controlled my cravings--or at least my discipline over them. I'd decided not to eat, so I didn't. I usually ate in a 12-8 window with 24 hour fasts every week or so. There's an app called Zero that sets a timer and tracks fasts for you. It helps gamify it.

I'd suggest still counting calories and eating at a deficit. Fasting supports doing that and creates rhythm/discipline. I don't know if it would work on it's own.

 

[TBone.sixpack]

I have made it part of my routine. I cut off eating around 6:30 p.m. and break fast around 10:30-11:00 the next day. It’s easy to adjust to the non eating times. My current focus is on not over eating or eating crap during my feeding hours.

 

[The Peeper]

I've done it for years, way before I heard it was a thing, just because it fits my schedule. I don't ever eat until around 8:00pm and only do coffee in the a.m. then eat lunch. I don't do fried foods, limited sweets, and I need to lose about 30-35lbs to be at my "ideal" weight

 

[TBone.sixpack]

Sweets is my issue. I work out fairly hard and my body just craves it. It’s crazy. When I cut it out completely I am ok. Eat one Reese’s sleeve and my cravings go through the roof.

Sugar is the 17ing devil.

 

[NTDawg]

I have been doing it for a while along with other things for weight loss. I’m down about 85 lbs. IM has helped but isn’t the sole reason. IM is much easier if you are fat abapted, meaning you use fat, which includes your own body fat, for energy rather carbs. Because of the energy spikes from carbs. One meal a day is easy if you are fat adapted. I haven’t done it in a while but I have done several 48-72 hour fast.

 

[NTDawg]

Double post

 

[FAFlood]

Lost 25 lbs doing this....when I first started it, I ate anything I wanted in the allotted time. But once I saw that I was actually losing weight, I started being a little more disciplined in what I ate.

 

[Dawgtruc]

I have been doing it for a while along with other things for weight loss. I’m down about 85 lbs. IM has helped but isn’t the sole reason. IM is much easier if you are fat abapted, meaning you use fat, which includes your own body fat, for energy rather carbs. Because of the energy spikes from carbs. One meal a day is easy if you are fat adapted. I haven’t done it in a while but I have done several 48-72 hour fast.

Explain IM and "fat adapted"

 

[AFDawg]

When you're on an extremely low carb diet like keto, your body has to adjust to burn fat reserves. It can be a bear getting adjusted: headaches, fatigue, rashes. But once you get going with it--at least for me--you have a huge energy boost.

 

[RPOdawg]

Anyone lost any weight though?

ive been doing it for about 8 months now and love it. The first week or so sucks because I love breakfast but now I don’t even think about it. More focus and energy for me but everyone’s
body is different. I lost about 10-12 pounds and I’ve managed to keep it off. You won’t lose weight by simply intermittent fasting though. Exercise and diet are key. Fasting just gives you a little more wiggle room to “cheat” on your diet. At least that’s my understanding of it but I’m no doctor. It works for me.

 

[rec207]

Does anyone have personal experience with it? I've seen it mentioned here and there over the past year or so. But haven't talked to anyone that's actually done it.

Did you find it effective? Did you do the "eat only between 12-8" or similar schedule? Did you change what you actually ate? Was your energy affected?

After bulking up to 225 from 190, I started my cutting cycle around July. Decided to implement IF into my calorie restriction ( >2500 calories a day) and cardio routine. I am now back down to 188 and the weight is still melting off. It works but you have to remain disciplined and be sure to not overeat during your feeding window. Tip: Don't tell anybody that you are fasting because all you get is judgement and 300 lb women giving you nutritional advice.

 

[rec207]

I do it more during the work week because I skip breakfast and just have coffee. I wouldn't say it has helped me lose weight, more like it helps me maintain my weight.

If I am dieting on top of that it speeds up the process for sure.

How many calories are you taking in during your feeding window? If you are still taking in >3000 calories and getting no exercise, IF will not help a ton.

 

[dawgfan016]

I stopped eating breakfast and still eat as I normally would from noon-7ish. Have lost 10 pounds in 10 weeks.

 

[TBone.sixpack]

The overeating at first can be an issue. That is my current adjustment. I found the fasting window to be fairly easy though. It’s like a competition.

 

[rec207]

Your lean body mass could be inflating your B.M.I. I wouldn't worry about your ideal weight, unless you feel/look like crap. Start calorie restriction and/or cardio 3x a week and you will lose weight.

 

[LexSCDOG]

Does anyone have personal experience with it? I've seen it mentioned here and there over the past year or so. But haven't talked to anyone that's actually done it.

Did you find it effective? Did you do the "eat only between 12-8" or similar schedule? Did you change what you actually ate? Was your energy affected?

Yes wife and I started in in July, we do 12-8. Lost 18 lbs(Both). Really all we need to lose now we continue it and are maintaining. We work out 55 min each morning(4:35a-5:30a). You have to work out and do the fasting to make it work, IMHO, allows you to lose and maintain when you need too. I am 6'2 and weight 180. perfect for a CB now.

Gotten use to it. The way I see it Breakfast is about a 20 lb adder. Need to make sure you get what you need during the hrs you eat(fiber, fruits, veggies, protein).

 

[rec207]

Definitely. Also, you have to make sure you are getting the right foods during your eating window (i.e. nutrient dense foods like spinach, broccoli, etc). I do a strict two meals a day and a 60 g protein shake after my workout. I also autistically track my calories on myfitnesspal, that helps me keep my calories in check and ensures I'm meeting my protein goals >190 grams/day.

 

[Roy Munson.sixpack]

I've been doing it along with strict low carb. I've lost 115 lbs since February. Haven't lifted a single weight or any cardio. I have cut way back on drinking. Typically did that every weekend and now just like one weekend a month or football weekend at tailgate. I still do the no carb eating when I drink. Typically will gain 3-5 lbs over the weekend and right back on it on Sunday or Monday, and it's all gone by Wednesday or Thursday. The last few months I've been doing this and only eating lunch so fasting for 24 hours. Once you've done it for a couple of weeks it becomes the norm. Weight just falls off. Combing fasting, low carb and only one meal which creates a caloric deficit you wake up losing 1-2 lbs most mornings. I'm 5 lbs away from my weight I went through rush at over 20 years ago.

 

[GreaterCowbell]

Timely Thread. I was planning on doing this in mid-January to shed the winter fat. My plan is to go regular keto for the days 1 thru 3 to let my body adjust to limited carbs, then add in 16-8 fasting on day 4. Also plan on a gallon of H2O/day & exercise into the routine.

My biggest hurdle is meal planning. If I can get 2-weeks worth of meals that I like, then this will be a lot easier.

Anyone have any good meal planning websites?

 

[Dawg1976]

Yeah if I can get out of the habit of eating sweet stuff I do pretty well. Get off the routine and its had as hell to get back on it. Winter time is tough. Seems like you want more comfort food when it's cold.

 

[The Situation]

I don’t do it, overeating at any one sitting has never worked for me. You don’t necessarily have to overeat but IF certainly encourages me to do it.

I do better with portion control. Feel better too.

Eat more greens and fruits, and eat them first when you’re hungry. It’s that simple for me.

If you are going to fast, go ahead and do it for a whole day and get the benefit of the additional GH release. And it helps gives your guts a rest, and they cleanse themselves.

 

[rec207]

Wow. What was your starting weight, if you don't mind me asking? 115 in 9 months is insane, I've seen horror stories of people losing too much weight and getting serious gallstones and extremely loose skin.

 

[PCHSDawg]

I started keto two weeks ago because my blood sugar was out of control, with a secondary goal of losing 50# or so. I am losing the easy weight now, plan on intermittent fasting once I hit the inevitable plateau. BTW my blood sugar readings have dropped from averaging around 200 to averaging around 120 and I have quit 2 of the 3 meds I was on.

 

[Cooterpoot]

Does anyone have personal experience with it? I've seen it mentioned here and there over the past year or so. But haven't talked to anyone that's actually done it.

Did you find it effective? Did you do the "eat only between 12-8" or similar schedule? Did you change what you actually ate? Was your energy affected?

I did it. Didn’t lose a ton of weight, but I did feel a lot better. No acid reflux and stuff like prior.

 

[TBone.sixpack]

And when it gets dark at 4:15. My least fav thing about this time of year.

 

[Dawgzilla]

I don't want to be the one to morph this thread into competing diet plans, but the best diet I've ever been on is the Whole Food, Plant-based diet. It does not mean I'm a vegetarian now, but my Big Green Egg is getting a lot less use. You can still eat meat as long as its not the focal point of the meal.

My DR. wanted me to try this to address my blood pressure. I was only about 20 pounds overweight, but my BP was getting seriously high and my body doesn't respond well to medications. Eating whole foods and cutting way back on dairy products has primarily reduced my sugar intake, but I honestly just eat less overall now. You get plenty of nutrition and energy from smaller amounts of whole foods.

I lost 15 pounds in less than 8 weeks. The other 5 took some time because my body adjusted to the new diet. I was pretty hungry the first week, but once my body got over the loss of sugar I started getting full by eating much smaller portions than I was used to. I got intermittent diarrhea for the next couple of weeks....I felt fine, but then all of a sudden my bowels would insist that I find a toilet STAT. Once I got over that, I felt GREAT! I have more energy than ever, I stay alert at work, and my sleep has improved immensely. I got my BP down too; with lower dosages of my meds I'm at 115/70.

It takes a little work and dedication at first. Read up on what you are allowed to eat, and go ahead and hit the grocery store to plan your meals for the first week. That way you won't get tempted to cheat too much. Like I said, that first week or so can be difficult, but it didn't take long for the sight of pastries and sweets to totally turn me off (breads and pastries were my biggest problem). Now that I'm into it, I can go into just about any restaurant and figure out something that's on my diet (but fast foods are out except maybe for salads).

 

[NTDawg]

Explain IM and "fat adapted"

meant to type IF instead of IM, Intermittent Fasting. Sorry not enough coffee. There are 3 macro-nutrients, fat, carbs and protein. Fat or carbs can be used for energy. Carbs are converted to glucose for quick energy. When glucose is present your body produces insulin. Whatever glucose that isn't used for energy is stored in the body, fat, liver, muscles, etc. If fat and glucose, from carbs, are present at the same time fat will never be used but will be stored. However when you don't consume carbs you can use fat for fuel, consumed or on your body. However, because "we" consume so many carbs, mostly from processed foods and sugar, we hardly ever use fat as fuel anymore. Historically carbs would not have been available year around so we were fat adapted. The process of being able to use fat as fuel takes time.

 

[DawgInThe256]

Any strategy that results in a category deficit will cause you to lose weight. I never tried strict IF, but most days I try to limit my calorie intake to about 700-800 calories before 6PM. Took about a year to get down to my desired weight and I've kept it off for over a year.

 

[Roy Munson.sixpack]

311 on February 1. Weigh 196 now. I've been that weight since thanksgiving. Been eating a lot more and drank a few times but haven't gained any. Initial goal was 225. Then 200. Now 185. Went to state at 191. Finished freshman year at 265, beer and pizza. I don't have any loose skin, yet. I have to buy new clothes every 3 weeks. I'm sure if I got down to 165-170 that I would probably have some loose skin. Going to try to make myself lift and cardio in January and hope to tighten and lift everything up. People that haven't seen me in a while don't recognize me at first especially if I have shades on.

 

[TBone.sixpack]

That’s awesome man. Congrats.

 

[rec207]

Strength training will help with loose skin (If you ever run into that issue). Keep it up man.

 

[dudehead]

Zilla, do you have any book/website/other source you could recommend that expands on what you have described? I was plant based for a while but couldn't drop the weight. I think it was because I ate too many fruits high in sugar. The only thing that has worked for me in the past is low carb/keto but I get sick of the meat and fats and my pipes stop up. But if you have blended some meat in an otherwise plant based diet, that might be something that would help me keep the fruit sugar down and actually work. Thanks for your post.