Intermittent Fasting - HELP

[NorthDave]

Right

I have had great success with IF. I started off doing 2 days a week and loved it. In fact I felt bloated on the 'normal' days so flipped to not eating in the day and then ate normally at night. I dropped 10 to 15Kgs pretty easily (combined with no booze).

I was working away for a month and not eating wasn't really practical so reverted to lunch and dinner. Came home and weighed the same which I was very happy about. Figured that I'd lost the weight and when I eat normally arent putting it back on.

I did want to drop another 5Kgs or so though so reverted to the dinner only eating pattern from before I went away. Been doing it two weeks now. I've noticed I am fine during the day but in the evening I have a massive craving for sweet stuff. I find myself snacking all night. I wonder if this is because my body fat is lower or something? I normally eat big salads and protein for dinner. Try to keep carbs down.

I havent quite got back in to the exercise routine yet either but did go for a longish run the other day and I definitely ran out of energy part way through.

Any advice? I'm very keen to continue the weight loss!

[Hoofy]

It's because you're denying yourself like a 14 yr old anorexic girl. Re-read the info you got on IF and stick to the advice given.

[skibum]

Agree with Hoofy on this - one meal a day of salad and protein sounds way too low. Are you counting/recording the calories on your non-fast days?

[NorthDave]

Hmm. Ok So I need to be a bit more careful of what I eat when by the sounds of things.

Will make some changes and see what happens. I actually find it easier to not eat than to eat smaller meals. If I eat a small lunch then I tend to be starving hungry whereas if I skip it then I dont feel as hungry. I also feel less bloated too which I prefer.

There must be a happy medium so I will investigate and do some reading too.

Thanks for the responses.

[skibum]

I'm no IF expert and haven't done it at all (apart from dropping breakfasts), but my understanding is that on the 'normal' days you are supposed to be taking in your average calorie amount (2200-2500 depending on size, etc.. ).

From your post you suggest you moved to one meal a day. I'm going to guess that that one meal is not a massive one and therefore will be unlikely to be giving you your full daily calories - ergo you are essentially fasting 7 days a week, not just 2.

Having small meals several times a day isnt necessarily a must, it just tends to be easier to hit your daily calorie amount over a number of meals rather than trying to get them all in one (unless you just eat massive junk food meals every evening).

[Warnie]

Try 16/8 instead. Just means skipping breakfast and stopping eating after 8-9 at night. Much easier, well for me anyway.

[NorthDave]

Warnie said:

Try 16/8 instead. Just means skipping breakfast and stopping eating after 8-9 at night. Much easier, well for me anyway.

I think that is essentially what I am doing. I'll do some more reading around it to make sure I have it nailed.

[Hoofy]

NorthDave said:

Hmm. Ok So I need to be a bit more careful of what I eat when by the sounds of things.

Will make some changes and see what happens. I actually find it easier to not eat than to eat smaller meals. If I eat a small lunch then I tend to be starving hungry whereas if I skip it then I dont feel as hungry. I also feel less bloated too which I prefer.

There must be a happy medium so I will investigate and do some reading too.

Thanks for the responses.

The opposite actually. You're thinking too much into it (says the man who thinks too much into everything).

When you fast in a 24 hour window, just eat 600 kcals of food (lentils, crisps, Mars bars, socks, whatever).

On non-fast days, eat a normal amount of food (lentils, crisps, Mars bars, socks, whatever).

It's really that simple.

[Opara]

How would you describe the effects on things like concentration and cognitive function? We're often told that you need a good breakfast to start the day, and if we don't then we won't be able to perform optimally, but with IF I have read the opposite and people have reported increased concentration if anything.

Thanks

[Hoofy]

Opara said:

How would you describe the effects on things like concentration and cognitive function? We're often told that you need a good breakfast to start the day, and if we don't then we won't be able to perform optimally, but with IF I have read the opposite and people have reported increased concentration if anything.

Thanks

Took getting used to. Wouldn't do it if I were to run a marathon or operate heavy machinery.

Stay hydrated (water, green tea, black coffee no sugar) and it helps.

[NorthDave]

Opara said:

How would you describe the effects on things like concentration and cognitive function? We're often told that you need a good breakfast to start the day, and if we don't then we won't be able to perform optimally, but with IF I have read the opposite and people have reported increased concentration if anything.

Thanks

It hasn't affected me negatively. The first day or two was hard but once you are used to it then I dont have an issue. I find it easier when I work from home as I drink loads which then means loads of toilet stops. I run during the day too.

[NorthDave]

Hoofy said:

The opposite actually. You're thinking too much into it (says the man who thinks too much into everything).

When you fast in a 24 hour window, just eat 600 kcals of food (lentils, crisps, Mars bars, socks, whatever).

On non-fast days, eat a normal amount of food (lentils, crisps, Mars bars, socks, whatever).

It's really that simple.

I think I am coming round to that way of thinking. I'm probably doing too much and should throttle it back to two days a week.

[Hoofy]

NorthDave said:

Hoofy said:

The opposite actually. You're thinking too much into it (says the man who thinks too much into everything).

When you fast in a 24 hour window, just eat 600 kcals of food (lentils, crisps, Mars bars, socks, whatever).

On non-fast days, eat a normal amount of food (lentils, crisps, Mars bars, socks, whatever).

It's really that simple.

I think I am coming round to that way of thinking. I'm probably doing too much and should throttle it back to two days a week.

You can lose weight but one of several things may happen:
-you lose a lot of muscle as well making you a smaller version of what you look like now - not necessarily appealing
-you become ill through a lack of suitable nutrition and a smashed immune system
-you stall in your weight loss (which happens even with VLCDs) - this in itself isn't a problem but it's how you react in the 2-5 weeks where your weight fluctuates by 2lbs; most people give up and have a suitably amazing binge for the next 6 months. Only a hardcore anorexic or a chemo patient will punch through this plateau and continue to lose weight until they resemble a Belsen inmate.