Intermittent Fasting setup

Collapse
X
Collapse
  • Filter
  • Time
  • Show
Clear All
new posts

    Intermittent Fasting setup

    I've been doing IF for about 4 days now. The problem I'm having is that my schedule tends to be messed up and it'll still be messed for a while ( and possibly after ), so it's very difficult for me to find hours to respect the IF.
    Example : yesterday my 16 hours IF completed at 2 PM. I only got home at 5 PM and crashed, then slept and woke up after my 8 hours eating window, ending up with one meal per day.

    So the question would be : if I can't keep my schedule of IF , is it better to eat earlier, is it better to eat late, is it better to eat more at one meal ?
    My main goals are : losing weight and gaining muscle at the same time.

    #2
    I usually do one meal a day.

    I don't worry too much about how many hours I fast as long as it's no less than 16 hours. More is fine. You don't need to do the same schedule daily, in fact, shaking it up is actually better for metabolism as far as all the stuff I've read. Keeps the body guessing.

    I would just make sure you eat to satiety during your window and you eat good quality food, and a variety, for nutrition sake.

    The last week in fasting hours has looked like this for me:

    Mon -16
    Tue - 17
    We -20
    Thur -22
    Fri - 18
    Sat -21
    Sun - 23

    Comment


      #3
      Thanks ! since I'm relatively new to this, I want to ask :
      - how many calories does your meal usually have ? I know it differs from person to person, I'm simply curious how big of a meal you eat when you go OMAD.
      - I'm doing about 1-2 hours of workout ( dancing ) and 1-2 hours of walking on a daily basis. Is there any chance that if I don't get enough calories, I might be damaging my body as I'm doing IF?
      Just to clarify, I'm 167 cm, 92.5 kg.

      Comment


        #4
        I don't count calories so I'm not sure.

        Just remember when you are fasting you also have a large supply of fat to burn for energy. What you lack in calories your body will make up for with fat. That's what it's stored there for afterall. To get access to it you just have to make sure to NOT spike insulin during the fast. No flavoured stuff, no sweetened stuff. Plain water, black coffee, and black plain teas.

        Your body can only ever be in 2 states. Fed, or fasted. Once insulin is spiked, its in the fed state, fat burning stops, and fat storing begins. Try fasting with diet coke.... and then try fasting with plain water and black tea. I promise you, you will notice a huge difference in hunger. Blood sugar gets spiked even if its artificial or natural sweeteners. Insulin responds to the sweet TASTE.

        That said, since you want to gain muscle, I'd just prioritize protein too. When your body gets used to burning fat you also get an increase in human growth hormone that is muscle sparing. Autophagy breaks down old proteins such as loose skin to replace them with new ones.

        I wouldn't be too worried about calories. If you fast clean it will reset your appetite hormones - appetite correction, as coined by Dr. Bert Herring. Your body becomes Leptin-sensitive again. That means you will be able to eat intuitively. Your body will tell you when it needs more food and when it needs less. All you have to do it make sure your nutrition is good. And once you've fasted clean for a time, you will notice your cravings change. You might find yourself craving brocolli or avocado one day. And finding that you are suddenly disgusted with oreos you used to like so much - don't ask me how I know... hehe

        I don't eat much - yet as a woman I've built more muscle on Fasting than I did on CICO. Lol

        Comment


          #5
          Originally posted by Nevetharine View Post
          Plain water, black coffee, and black plain teas.
          Hmm, I dont know much about intermitent fasting as I've never try it, but sometime ago I heard an interview and the doctor said that even coffee could actually break the fast because it is something your body has to digest, so only water would be the best option (even if it has positive effects if you had the coffee). I think it was doctor Ronda something. Maybe something you would like to look into.

          She did said that intermitent fasting was great and had positive effects in building muscle and loosing weight just by eating what you would normally eat in a day, but in a time frame of 10-12 hours and specially good if you eat within 8-9 hours (16 hours fasting?) if I dont remember badly.

          Comment


            #6
            Nevetharine regarding water/coffee/tea only vs. anything sweetend (no sugar/ carbs of course): my experience is totally different from yours. I did both and I see absolutely no difference in hunger or anything else apart maybe from food cravings and crankiness when I had only the tea/water because I denied myself what I really liked ...

            Dinomaniak don't overthink this! Your body is not clocking this with a stop watch so health benefits only set in if you fast exactly 16h or more ... if you have a messed up schedule try your best, but eat when it fits in and or is comfortable with you. A few days with shorter than 16h fast won't ruin everything. If you are fine with just one meal: great, go for it, just make sure you get enough vitamins and protein in that meal...
            By the way IF alone is no guarantee for weight loss. I can totally overeat my calorie budget in just two meals (even in one with the right stuff)
            Last edited by BusyBumbleBee; January 11th, 2019, 09:44 AM.

            Comment


              #7
              BusyBumbleBee that's possible. But trust me when I say that it does make a difference on the inside, specifically to the healing benefits of the fast, as well as the release of growth hormone and autophagy.

              My personal opinion - the fast is supposed to be boring. That's when the most healing happens.

              I don't think that I'm denying myself what I like during my fast... I'm just delaying what I like, for my eating window. Delay, don't deny.

              Comment


                #8
                Ice There is another study that shows that coffee can enhance autophagy. The research is still too new to know for sure.

                Personally I'm not a huge coffee drinker anymore, I make myself a big jug of cold iced green tea for my fast. And drink salted water the rest of the time.

                Comment


                  #9
                  So I've been doing IF for a while now, but I don't seem to be losing much weight. What am I doing wrong ?
                  Details : I still often feel tired, rarely got cravings, mainly I'm sticking to it 16+ hours on a daily basis. I respect my fasting hours, and although my eating times are 2-10 PM , I often have my last meal around 8.30 PM. I average two pretty large meals per day, however keeping the carbs pretty low, eating a lot of veggies and meat, no sugar or alcohol whatsoever. Is there a chance that my carbs intake is too high and that could be it ?

                  Comment


                    #10
                    Dinomaniak How Long is "a while" and how much is "not much"? As mentioned before IF alone is no guarantee for losing weight. Also it is not necessary to not eat carbs for weight loss. There are several possibilities why you don't lose weight, the most common are exagerated expectations, meaning that you do lose weight only slower than you thought you would, or that you are still eating too much. Maybe track your calorie count for a while and don't forget cooking oils and such.

                    Comment


                      #11
                      BusyBumbleBee I've been doing IF for over 5 days for sure, and a few days before that. Lost about 0.4 kg. I do a minimum of 16 hours and keep my eating pretty low while I do a daily workout of 15 min - 30 min , and twice per week, a 1.5 - 2 h workout.

                      Comment


                        #12
                        Dinomaniak So basically one week? That is not long at all to see real changes What did you expect to see? A weight loss of about 2 to 3kg per month is considered a good rate. Towards the end it can also slow down to only 1kg per month. Weight alone sn't such a good indicator anyway as it depends on many things like water retention, digestion etc.. so maybe consider taking measurements like your waist circumference.
                        Working out 15 to 30min will do you a ton of good health wise but won't up your energy cosumption as much as you might think.
                        You mentioned you eat two "pretty large meals" per day with lots of veggies and now said you "keep eating pretty low", so which of the two is it? I think you are on the right path you are just too impatient....

                        Comment


                          #13
                          I've been retired a little over a year and did construction work for 13 years, ate much and often. When I was at work I started a Vegan challenge and my weight dropped then when I retired started working out more regular with the dumbbells, ate to gain weight but just seemed like it was just going to the belly and hated it.

                          Got back into Hot Yoga recently, wasn't doing I F but didn't eat before my morning class so most of my eating was after and snacked in the evening. After reading this thought I'd give I F a go. It's easy for me to not eat in the morning and now eat at noon and again at about 4:30pm. This will be my 11th day going to Yoga class in a row, plan to go everyday for 30 days solid.

                          My weight last week was 150lbs and has dropped about 3 so far, when I was strict Vegan for 6 months my weight was 138lbs and that's my goal, so maybe 10lbs.

                          Henry Rollins: Don't weigh yourself or look in the mirror for 3 months.

                          Comment


                            #14
                            In the end it's not the fast that lets you drop weight, but the calorie restriction, so I'd guess thinman that you probably have a higher caloric deficit or simply lost more water

                            Comment


                              #15
                              Originally posted by BusyBumbleBee View Post
                              DinomaniakYou mentioned you eat two "pretty large meals" per day with lots of veggies and now said you "keep eating pretty low", so which of the two is it?
                              I think both ! ) a lot as the volume, but low when it comes to calories. So they are "pretty large meals" , but relatively "low" on calories.
                              When I count down calories from 1-2 tomatoes and 1-2 leaves of pickled cabbage it counts like a lot less.
                              I apologies for causing confusion )
                              So... 3 months. Alright April, here I come !

                              Comment

                              Working...
                              X