Intermittent Fasting

[yogiessexdubs]

To begin with I’d throw out any rules honestly.

Just see how late you can go without breaking your fast. You’ll get to the point where you’ll be like ‘ah I can wait a little longer, just one more hour’ ..
That way if you do fall off the wagon so to speak there’s no guilt.

I have my coffee in the morning (it gives me something to look forward to in the morning ) then I drink 2L of water. I try to wait until I get home & then I’ll have OMAD.
I’m not mega strict though & won’t deprive myself anything & I go to lunch with friends etc.

OMAD is great for weight loss, as is IM. it depends where you’re at now though. It certainly may cuts the calorie intake.

Sorry if this is a load of waffle! hope it helps!

 

[AlwaysSummer]

Agreed, counting calories is depressing. There has to be caloric deficit to lose weight regardless of the chosen diet. I find with IF my appetite naturally self corrects and I don’t need to worry about eating more than intended. I was away couple of weeks ago and overindulged in eating and drinking but totally enjoyed myself. Re-started IF after getting back and 10 days in am back at the weight ( which is within normal range for me) I was before going away, no stress no fuss.

 

[IAASA]

I’ve been doing IF strictly for approx 3 weeks now and lost about 4 pounds which is brilliant for me as I was struggling just doing CC.

I have been doing IF without realising really, but I was still drinking Pepsi max and squash in my fasting periods which obviously breaks the fast. So I’ve cut those out and it’s deffo helped. I am hungry in the morning before I eat at 12 but it’s bareable because I know I can eat soon. I like the structure.

I use an app called zero to help me time.

 

[BBC1HD]

Oh wow! I need to look this up!

It's amazing, I've been doing it for about 6 weeks now. My body has adjusted really well and I don't get hungry until an hour or so before my eating window (7pm ish)

 

[Randy77]

This thread seems quite quiet but figured I’d post anyway. Went to the doctor today about perimenopause and because my BMI is obese she told me I should do intermittent fasting, 16/8 to start but ultimately moving to 20+ fast windows and to go low carb. She said the goal was to get to one meal a day (which I believe is a thing? I’ve seen OMAD talked about on social media).

I’ll admit I was shocked at the advice as it feels like it’s going to be very restrictive but I’m excited to try anyway and hopefully get healthier
---
Probably should have read the thread before posting, I see others do OMAD already

Welcome, highly recommend following Dr Mindy Pelz. There is alot of positives around IM, I feel so much more energetic and found my stomach less bloated. Hugely helped my perimenopause symptoms.

 

[BBC1HD]

It has really been such an easy lifestyle change for me. I’ve been using it to manage weight and cravings for a number of years now. Having read the science behind it, it freed me from the guilt I felt when skipping breakfast. Or I would choke down breakfast because I was forever told it was “the most important meal of the day” and feel ill for it for the rest of the day. My body functions so much better when I IF.

I'm the opposite, I was grazing all day and feeling guilty, especially so if I had told myself I would be good that day. My problem is if I restrict all "bad food" I'm gonna eventually binge and feel terrible.

With fasting I'm finding it so so much easier to be "I really fancy that, I'll have it in my eating window"
---

So with this then are you eating a lot in this one hour window? Or just a normal amount? I’m trying to lose weight after having a baby and only really making the effort now

First week I could eat alot in my eating window but as the weeks have gone by I feel like my stomach has shrunk and I'm satisfied by less.
In my hour I tend to have a "starter, main and a desert"

 

[McNuggets]

Thing I found with breakfast is that I’m still hungry by lunchtime whether I have it or not! Thought I might as well save myself the extra calories..

 

[PennyPop]

Thanks guys! Today has been good! I fasted until just after midday and got half an hour on the exercise bike in too. I was hungry by lunch but no more than I would be usually

I've had a cheesy omelette with some veggies and a handful of so of popcorn...oh and a cheeky bourbon biscuit!

I've even managed a litre and a half of water so far today and I am NOT a water drinker!

 

[penpitstop]

I’m really interested in trying IF but I’m unsure on the rules around it.
Can you drink water/squash/fizzy diet juice during your fasting period?
What sort of calories should you aim for in a day roughly?
what’s the ideal fasting ratio?

After many recommendations on here I just finished delay don’t deny by gin Stephens (there is a more up to date version on Spotify audiobooks if you have it!). I have been doing IF for many years but this really opened my eyes to the many things I’ve been doing wrong. I highly recommend reading this before doing anything. Clean fasting is really important so only water and black coffee/tea when in your fast period

 

[yogiessexdubs]

A bit controversial but I thought I’d share my IF experience .. I’ve been IF for a long time but I really look forward to a coffee in the morning - total non negotiable for me! . I will have a skinny cappuccino or latte in the morning & then I fast until evening & have a meal.
Go easy on yourselves new starters! & I promise you’ll feel better the more regularly you IM.

 

[AlwaysSummer]

How long did it take you until you felt ok to do this? Once I get too hungry I start feeling sick and dizzy

After about 7 months of clean fasting. Always listen to your body and if you feel sick/dizzy/ headache-y it’s best to eat something.

 

[Lalalalaaaaaa85]

Those doing IF and/or OMAD do you ever have breaks? I’m wondering how feasible it would be to have Saturday evenings off and still feel most of the benefits and lose my weight. I’m thinking fast till afternoon on Saturday but then be off the wagon (not to excess but like having a late meal and wine on the Saturday, breakfast/brunch with friends or family on Sunday etc) until Sunday evening

 

[Carapop]

trigger warning: disordered eating mentioned

Well, it’s more than weight loss for some. It is something that can help those with insulin resistance and type 2 diabetes.Others use it to help ease symptoms of inflammatory diseases. Some people who do not need or want to lose weight fast for the autophagy benefits, though that’s stepping into the territory of extended fasting rather than intermittent. Everything I have read warns against doing OMAD on an ongoing basis, so my comment wasn’t in defense of that or against what you stated in particular. There are myths that persist like calories in vs calories out, breakfast being the most important meal, your metabolism will tank if you fast, etc.

I do agree that certain aspects of fasting can trigger disordered eating, or as you say cater to eating disorders, which is why it’s not for everyone and you have to know yourself. But then I know others who have healed their relationship with food through fasting, as they say it cuts back on their cravings and some bingeing tendencies. I just think it shouldn’t be dismissed just because many, including those in the medical field (as well as meddling mother-in-laws ) try to convince you you are going to kill yourself by fasting.

Oh we are all dying anyway. Whatever gets you through the day.

I guess it’s just important to be aware of the risks and the benefits and making an informed decision that best suits your own specific needs. Diet is so individual.

and thank you for such a respectful response

 

[PennyPop]

I was going to say if you’re going to do two days as in 5:2 that (for me anyway) is a brutal introduction to fasting. I did that about ten years ago and ohmygod, couldn’t sleep for hunger, 16:8 definitely more manageable. Also if you listen to Dr Mindy Pelz she doesn’t recommend OMAD for women, esp in lead up to period, it’s not enough. I’m not doing any exercise just now but last time I worked out regularly I did it in the morning to get it out the way and I found it much easier doing it in a fasted state. As soon as I eat tiredness creeps up

To be honest, I didn't know any other IF existed! I'd only ever heard of 5:2! I'm glad I'm not giving that a try then!
Ah, ok, OMAD is definitely out then. To be honest, I think I would struggle not eating for 23 hours! I'm thinking I'll do 12-8 which would work for me as I'm not a big breakfast person - plus most of the fasting is overnight!
I'm glad you said that about the exercise as I like to do it in the morning to get it done anyway!

 

[penpitstop]

Im really interested in 16:8 but do I have to aim for a low deficit in my eating window?

I could easily over eat my calories in that time frame so I'm
Struggling with what deficit to aim for in my eating window :/

If you are fasting for weight loss purposes, you probably need to be aiming for 18:6 at a minimum (this is my understanding of it anyway!) I struggle with overeating so during the week I aim to do 20:4 (and 18:6 at weekends) to prevent me doing this-I don’t calorie count I just try to do 1 snack and 1 meal

 

[whocarez]

I do it without realising it. I started skipping breakfast as I was hungrier by lunch than if I didn't have it
I end up eating dinner left from night before for lunch then actual dinner and then fruit with moose like the low calorie aero or milky way. generally all is about 1400/1500 cals and I don't be hungry

 

[AlwaysSummer]

I’m really interested in trying IF but I’m unsure on the rules around it.
Can you drink water/squash/fizzy diet juice during your fasting period?
What sort of calories should you aim for in a day roughly?
what’s the ideal fasting ratio?

There aren’t many rules in IF, that’s the beauty of it. Simply drink plain water, black tea or coffee during your fast. Anything with flavour, even zero calorie drinks is discouraged as it will trigger insulin response in the body.

Depending on what your current diet is, start out by pushing back your first meal of the day by say 15 min. Eventually your body will be comfortable with longer fasts. We are all different and you might find your happy fasting period is different to others. For example my husband can comfortably do 20+ hour fasts most days where I average around 18+ hours a day.

The same applies for food intake. Some people combine IF with calorie counting, low carb or other diet plans. I don’t calorie count but aim for lower carb nutritious meals, lots of veg fruit and good protein. If you do IF for some time, you will naturally want to eat the right foods, iykwim. You will prob find that your appetite naturally self-corrects and you will be satisfied with less food. Listening to your body and learning to trust it is key.

 

[Kezzle]

How is everyone doing? O am currently doing 21:3 aiming to be properly OMAD within a couple of weeks. Had great success on this last year but covid home working and home schooling got in the way!! Was easy to fall back in to and seeing results really quickly.

 

[McNuggets]

I don’t do it on purpose but I do it naturally I think. I never have breakfast. Eat at 12.30 and 18.30 then don’t eat again till 12.30 the next day. It keeps my weight stable. Don’t get me wrong, I have a treat sometimes but that’s what a typical day looks like for me..

 

[Randy77]

is there anything you can drink in the evening that doesn’t break the fast? Also I vape currently as I’ve stopped smoking. Does vaping affect fasting?

This is what I have read..

What hot drinks are best for intermittent fasting?
It does not matter the type of tea you are taking for intermittent fasting, so black, green, and herbal teas are all great. They are typically calorie-free, so they will not negatively affect your fast. However, do not add cream, sugar, or artificial sweeteners to your tea if you want them to remain zero-calorie.

I always need a hot drink in the evenings, so tend to have peppermint tea.