Intermittent fasting - 16:8...and others

[Heyguysswipeup]

Hello, I come from a nutrition/health background and work with with several lifestyle health issues so hopefully you find this useful.
Intermittent fasting is a good way to get into a routine of not snacking at all times of the day, usually most easiest to adapt to is eating in an 8 hour window (10am-6pm or whatever you choose, doesn’t really matter) withe idea being that you don’t eat the foods you normally would before or after that time.

as mentioned above, ultimately it’s down to a calorie deficit to lose weight however what happens over time is that your body adapts to this new low calorie diet, and therefore it will slow down to preserve energy.. hence why weight loss slows down.

if you are trying to budge a few lbs before an event, going low carb is good as it will get rid of water weight as carbs hold onto water (hence carboHYDRATE)

as far as ‘starvation mode’ goes, it’s a load of crock. You don’t store fat. Take a look at everyone who goes into ‘im a celeb’..none of them come out bigger than they were going in do they?
Sorry if I come across blunt just wanted to get my words down before I forget a useful thing to perhaps work out is your TDEE .. there are many calculators on the internet which tells you how much energy you burn in the day, aim to eat less than your TDEE to support weight loss

 

[drewydrop]

The main thing with all these diets is being in a calorie deficit. Intermittent fasting works as you’re restricting the time you eat so will generally miss a meal thus being in a deficit. A lot of people don’t eat breakfast anyway so tends to work well for them. Same with keto, people with a western diet tend to do well on it as it’s heavily full of carbs, so reduce the amount of carbs and you drop a lot of calories. Plus there’s only so much fat you can eat so probably will get fed up of it and in turn not eat a lot of it anyway!

Starvation mode is a bit of a myth in the diet world, it can happen but you would literally need to be starving not just a case of skipping the odd meal. Might just be that calories are too low and is affecting metabolism, just like yo yo dieting can slow it down. The very minimum an adult should eat is 1200 Cals and more if you’re really active. I’ve heard Cambridge diet is good short term but be prepared to put it back on when you go back to eating normally.

I’m not an expert, just been listening to a lot of podcasts over lockdown including the Chloe Madeley EC method one, as I also want to lose some weight but atm a lot of the fat loss info out there seems to be about flexible dieting. Tracking calories and looking at it as a weekly target so you can have the odd glass of wine, bar of chocolate here and there, which means you’re much more likely to stick to it, than restricting yourself or classing it as a bad food/ syn and can never eat it again which will just encourage restrict/binge cycle. Eating more protein will help you feel fuller for longer and help muscles repair after workouts, and upping daily activity to 10-12k steps a day has made a big difference to me as since being furloughed I rarely was getting past 4K. The main thing is being consistent with it (that’s the part I struggle with!) and I guess IF provides that structure for some.

 

[Platypusfattypus]

I do 16:8. I eat until 6:30pm and then nothing but water until 10:30am. I don't restrict myself in the 8 hours, if I want chocolate I have it but I'm slowly losing weight as I don't eat all night

 

[hrh89]

I do intermittent fasting but only because I like to have most of my calories in the evening. I tend to do roughly 16:8 but not massively strict I just try and save 3/4 of my calories for the night.

just to say, intermittent fasting will not make you lose weight only a calorie deficit will do that. People use intermittent fasting as more of a control method to stop over overeating and manage their calorie in take.
If you don’t have binge tendencies or are absolutely fine spreading your calories throughout the day then I wouldn’t bother. It’s all about the deficit whichever way you do it really. No specific method will make you lose weight you just have to eat less than your maintenance .

I would highly recommend having a search on reddit if you’re interested in IF, OMAD, cico. There are some very helpful threads.

I'm seeing quite a few people doing OMAD recently anyone have any experience of that?

some people love this because they can use all their calories in one go and feel satisfied and like they’ve had a big meal. But again, OMAD won’t make you lose weight just the calorie deficit.

The main thing with all these diets is being in a calorie deficit. Intermittent fasting works as you’re restricting the time you eat so will generally miss a meal thus being in a deficit. A lot of people don’t eat breakfast anyway so tends to work well for them. Same with keto, people with a western diet tend to do well on it as it’s heavily full of carbs, so reduce the amount of carbs and you drop a lot of calories. Plus there’s only so much fat you can eat so probably will get fed up of it and in turn not eat a lot of it anyway!

Starvation mode is a bit of a myth in the diet world, it can happen but you would literally need to be starving not just a case of skipping the odd meal. Might just be that calories are too low and is affecting metabolism, just like yo yo dieting can slow it down. The very minimum an adult should eat is 1200 Cals and more if you’re really active. I’ve heard Cambridge diet is good short term but be prepared to put it back on when you go back to eating normally.

I’m not an expert, just been listening to a lot of podcasts over lockdown including the Chloe Madeley EC method one, as I also want to lose some weight but atm a lot of the fat loss info out there seems to be about flexible dieting. Tracking calories and looking at it as a weekly target so you can have the odd glass of wine, bar of chocolate here and there, which means you’re much more likely to stick to it, than restricting yourself or classing it as a bad food/ syn and can never eat it again which will just encourage restrict/binge cycle. Eating more protein will help you feel fuller for longer and help muscles repair after workouts, and upping daily activity to 10-12k steps a day has made a big difference to me as since being furloughed I rarely was getting past 4K. The main thing is being consistent with it (that’s the part I struggle with!) and I guess IF provides that structure for some.

Yes! Someone that gets it! Not trying to offend but I don’t understand how these dumb low calorie diets are even allowed? Some of the Cambridge plans have you eating 600-800 calories a day. You’re just gonna end up miserable, tired and lacking in a lot of nutrients regardless of what they would like you to believe.

Counting and tracking calories, exercising a little more and allowing yourself the food you enjoy is really the way to do it. CICO is simple but the diet industry complicates it with all these different fads

 

[Loopypappy]

I have tried every diet going and I’m getting married in 5 weeks so trying to lose all I can now albeit not very healthily...

I have a coffee in a morning and then dont eat tea until 6ish. I do this every day except Saturday where I have a day off and eat whatever. I lose about 2lb a week but I had a baby 7 months ago so gained weight then. Tbh I barely eat but don’t lose huge amounts - I only want to lose a stone or so but I think my metabolism is fucked from trying every diet under the sun

I think maybe it could be that you’re not eating enough and your body is going in starvation mode which then feeds of stored fat (I don’t claim to be an expert but whenever I’ve really limited my food, I either gain weight or bloat for days)

 

[AutumnSpring]

I have tried every diet going and I’m getting married in 5 weeks so trying to lose all I can now albeit not very healthily...

I have a coffee in a morning and then dont eat tea until 6ish. I do this every day except Saturday where I have a day off and eat whatever. I lose about 2lb a week but I had a baby 7 months ago so gained weight then. Tbh I barely eat but don’t lose huge amounts - I only want to lose a stone or so but I think my metabolism is fucked from trying every diet under the sun

Have you tried the Cambridge (One2one)? I started two weeks ago and lost 6lbs first week and 4lba this week on it. They say it’s about a stone a month loss? X

 

[Be More Pacific]

My friend did Cambridge diet last year and she lost 7 stone in 6 months. She then joined weight watchers and apart from 4 pounds she put on as she started to eat "real food" again, she is now maintaining or having 1-2 pound losses every couple of weeks which is great news.

I am thinking of doing the Cambridge diet as I am tempted by the quick results and feeling of ketosis but I am nervous I wont be able to do it.

Anyone with advice please chip in and help me lol

I've did it a long time ago now and it's all been rebranded since. I didn't do the total meal replacement, due to medical reasons, but I did a step that was 810 calories - three meal replacements and a small meal of protein and salad/veg. I never went into ketosis.

Due to said medical reasons and ongoing medication that makes it hard to lose weight, my weight loss was still slow but I lost nine stone in eighteen months. From a size 24 to a size 10/12. I stuck to it almost religiously and, if I did go out anywhere, I would look at the menu ahead and plan what I was going to have. Nandos is a good CWP choice. And always get straight back on it. I had a Christmas Day off the first year I did it and and was straight back on it Boxing Day which was probably one of the hardest things I've ever done in my life

The one thing I will say is it's something really to only do once as restarting it again is almost impossible. And you have to really want it. My determination was ultimately fuelled by a break up and getting back my dickhead ex who had an issue with my weight.

 

[Countrybumpkingirl]

Wow! I have her first 2 books and really liked the gym workouts but the at home Hiit and carb cycling was a bit too intense and hard for me to stick to. Although the results on her page are awesome. I do like the fact she’s gone down the more flexible route of tracking calories and I’ve been following online Hiit workouts as I need something to follow without too much thinking myself!

I tend to have a bit of love/hate relationship with her where I unfollow and I follow. Her body is amazing and she’s so dedicated to what she does and gets the results, her voice just irritates me after a while!

As annoying as some people find her she is actually a really nice person. I went through a tough time and spent Christmas and New Year in hospital with heart issues and she was messaging me and being so lovely. She also (it will sound proper cringe and cliche) saved my life last year with her workouts. I went through such a battle with PTSD and without the focus of her book and daily workouts I don't think I would still be here. But the workouts are tough and for those 4 weeks it is all you think about.

 

[swimming]

I've did it a long time ago now and it's all been rebranded since. I didn't do the total meal replacement, due to medical reasons, but I did a step that was 810 calories - three meal replacements and a small meal of protein and salad/veg. I never went into ketosis.

Due to said medical reasons and ongoing medication that makes it hard to lose weight, my weight loss was slow but I lost nine stone in eighteen months. From a size 24 to a size 10/12. I stuck to it almost religiously and, if I did go out anywhere, I would look at the menu ahead and plan what I was going to have. And always get straight back on it. I had a Christmas Day off the first year I did it and and was straight back on it Boxing Day which was probably one of the hardest things I've ever done in my life

The one thing I will say is it's something really to only do once as restarting it again is almost impossible. And you have to really want it. My determination was ultimately fuelled by a break up and getting back my dickhead ex who had an issue with my weight.

I have to lose weight for fertility treatment and I've tried doing my own thing but I am not accountable and when my friend said she did it, it took food out of the equation so shes wasn't even tempted. due to start treatment end of September so even if I just got a couple of stone off that would make a difference.

ive had a look at the website and I think the step 2 would be suitable for me. I have 3 products a day and then a small protein meal in the evening. that could work.

 

[drewydrop]

I read an article recently about how very low calorie diets have a bad reputation but actually if you only do it for a short period of time and have the weight to lose then they can be a good thing. I found it quite interesting as Id always believed the Cambridge diet and things of that kind were money making approaches and everyone was bound to put the weight on afterwards. But if you have the motivation to stick to it and start gradually building your calories up sensibly after reaching your desired weight they then obviously can be a good way of doing it. As she says you shouldn’t be on a diet long-term anyway.

 

[swimming]

That sounds like the step I did. I would have their porridge in the morning, a shake or soup for lunch then my small meal in the evening. I would save my last product (bar) for watching TV at night I would drink water and coffee and a very occasional Diet Coke.

It's definitely feasible for a couple of months and it sounds like you have a great reason for doing it too. I can't reiterate it enough - you have to really want it because it is hard at times. I have to say, for the most part, I found it pretty easy as I was so "on it".

my neighbour is a consultant and I’ve just asked her if I can pop in later this afternoon as I want to do it.
so it looks like I could have all my shakes and stuff by tonight (ready to start tomorrow).

this has happened much quicker than I thought lol. I want to be slightly slimmer for when I get pregnant because if I gain weight on top of my current weight that will be horrendous, but even if I just take the edge off before pregnancy.

how often do you weigh yourself on this diet?

 

[mcfeez]

Intermittent fasting does nothing if you aren't in a calorie deficit. You can easily eat over your calories even in your shorter period of eating. I imagine by giving your self less time to eat you will, probably, eat less.

 

[Laur91]

All diets are the same: they all involve a calorie deficit. IF is the same, your deficit is created by the reduction in food you consume during the day.

 

[Countrybumpkingirl]

The main thing with all these diets is being in a calorie deficit. Intermittent fasting works as you’re restricting the time you eat so will generally miss a meal thus being in a deficit. A lot of people don’t eat breakfast anyway so tends to work well for them. Same with keto, people with a western diet tend to do well on it as it’s heavily full of carbs, so reduce the amount of carbs and you drop a lot of calories. Plus there’s only so much fat you can eat so probably will get fed up of it and in turn not eat a lot of it anyway!

Starvation mode is a bit of a myth in the diet world, it can happen but you would literally need to be starving not just a case of skipping the odd meal. Might just be that calories are too low and is affecting metabolism, just like yo yo dieting can slow it down. The very minimum an adult should eat is 1200 Cals and more if you’re really active. I’ve heard Cambridge diet is good short term but be prepared to put it back on when you go back to eating normally.

I’m not an expert, just been listening to a lot of podcasts over lockdown including the Chloe Madeley EC method one, as I also want to lose some weight but atm a lot of the fat loss info out there seems to be about flexible dieting. Tracking calories and looking at it as a weekly target so you can have the odd glass of wine, bar of chocolate here and there, which means you’re much more likely to stick to it, than restricting yourself or classing it as a bad food/ syn and can never eat it again which will just encourage restrict/binge cycle. Eating more protein will help you feel fuller for longer and help muscles repair after workouts, and upping daily activity to 10-12k steps a day has made a big difference to me as since being furloughed I rarely was getting past 4K. The main thing is being consistent with it (that’s the part I struggle with!) and I guess IF provides that structure for some.

Have you tried Chloe's plans she does with either body blitz or fat loss blitz. I've done both and they get incredible results in 4 weeks. Bloody tough going, a lot of exercise but with one of them I dropped like 15 inches off my chest and stomach in only 3 weeks.

 

[Spencersno1fan]

I do 16:8. I eat until 6:30pm and then nothing but water until 10:30am. I don't restrict myself in the 8 hours, if I want chocolate I have it but I'm slowly losing weight as I don't eat all night

I am interested in this!! Want to try it

 

[Be More Pacific]

I have to lose weight for fertility treatment and I've tried doing my own thing but I am not accountable and when my friend said she did it, it took food out of the equation so shes wasn't even tempted. due to start treatment end of September so even if I just got a couple of stone off that would make a difference.

ive had a look at the website and I think the step 2 would be suitable for me. I have 3 products a day and then a small protein meal in the evening. that could work.

That sounds like the step I did. I would have their porridge in the morning, a shake or soup for lunch then my small meal in the evening. I would save my last product (bar) for watching TV at night I would drink water and coffee and a very occasional Diet Coke.

It's definitely feasible for a couple of months and it sounds like you have a great reason for doing it too. I can't reiterate it enough - you have to really want it because it is hard at times. I have to say, for the most part, I found it pretty easy as I was so "on it".

 

[Heyguysswipeup]

Just as a pointer of people to follow on insta.. I highly recommend the fitness chef Graeme Tomlinson (also his book is really good if you are focussing solely on calories/weight)
Calories.hub is another good one

 

[drewydrop]

As annoying as some people find her she is actually a really nice person. I went through a tough time and spent Christmas and New Year in hospital with heart issues and she was messaging me and being so lovely. She also (it will sound proper cringe and cliche) saved my life last year with her workouts. I went through such a battle with PTSD and without the focus of her book and daily workouts I don't think I would still be here. But the workouts are tough and for those 4 weeks it is all you think about.

That’s so lovely of her. To be fair in her early days of fitness fondue I bought a plan from her and got good results and she was always at the end of an email. It annoys me the hate she gets on Mail comments etc that she does nothing and lives off being Richard and Judy’s daughter when that’s clearly no true. I’m glad her plan helped you and gave you the focus you needed

 

[drewydrop]

Have you tried Chloe's plans she does with either body blitz or fat loss blitz. I've done both and they get incredible results in 4 weeks. Bloody tough going, a lot of exercise but with one of them I dropped like 15 inches off my chest and stomach in only 3 weeks.

Wow! I have her first 2 books and really liked the gym workouts but the at home Hiit and carb cycling was a bit too intense and hard for me to stick to. Although the results on her page are awesome. I do like the fact she’s gone down the more flexible route of tracking calories and I’ve been following online Hiit workouts as I need something to follow without too much thinking myself!

I tend to have a bit of love/hate relationship with her where I unfollow and I follow. Her body is amazing and she’s so dedicated to what she does and gets the results, her voice just irritates me after a while!

 

[tarquin16]

I did an IF diet called Fast 5 a few years ago where you just eat in a five hour window https://www.bertherring.com/ac/fast-5/fast-5-summary/ this combined with couch to 5k and the weight fell off me. First few weeks are tough but then your body adapts to it and you don't feel hungry until your five hour window is near.