To those who have tried intermittent fasting

Why do people do it if it doesn't work?

Omg that first meal is so enjoyable, just like you say. To me that makes it worth it even if it’s all it does.

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He’s not saying it doesn’t work.
It will definitely help with weight loss, but it’s just a tool used to restrict calories... that’s it. Nothing magical about it. There’s a limited amount of research on it right now.

If you’re interested Dr. Grant Tinsley is known for his research on it

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This, very much this. Grant's last paper did show small increases in fat loss over traditional iso caloric diets.

I’ll do between 20-28 hour fasts M-F for the most part, and usually at minimum for 16 hours if I do break fast before. Weekends I’m not as strict, so 16:8 is probably being generous. Really enjoy the mental clarity and energy I have during the more prolonged fasts. Just feel like I’m getting more done in my day and with greater efficiency. And I’m also enjoying the OMAD approach too, but then adding a light snack before bed like a protein shake and a piece of fruit or cliff bar. Time restricted eating has been revolutionary for myself, having never really been devoted to a diet for too long. Definitely has made it easier to consider it as a change in lifestyle rather than a crash diet.

The best benefit for me is it gives my entire digestive system a 16 hour break everyday. And as an endurance athlete I find it helps my endurance a little as well. Speaking of how good that first meal of the day is, I eat a super green, really big salad. It tastes great(maybe it wouldn’t be as great if it was my 3rd meal o the day) and it’s packed with vitamins you can’t take a pill for.

You lost weight because you were in a caloric deficit, IF was just the tool you used.


Love all the down votes, yet I was one of the first on this board to preach the benefits of IF. Still doesn't do anything special.

Saying that calories in-calories out is the key is like saying that poor people just need to get more money. IF is a technique that at least incorporates some behavioral techniques (ie. easier to control when vs. what you eat) to achieve negative caloric balance. I also suspect that the low insulin levels during fasting periods have some benefits. Maybe future research can address that.

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Very easy to still overeat on IF,it's called bulking.

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Man speaks the truth.

Been doing 16/8 for 2.5 months now. I struggled to lose some at first because I had to find my correct caloric intake. I am 6' and a moderate 190 but still wanted to get down to about 175-185 and then bulk. I'm sitting at 186 after some trial and error. I started at the start of June and I'm, going until Oct 7th. At that point, I'll decide if I am ready to start the bulk or go for another few weeks to get learner in the midsection. Still, have some lean backfat I need to lose. My body has always lost fat on my arms, legs, and back before my stomach.
I started taking in 2100 calories the first month with 190 grams of protein. That was too much so I lowered it to 2000. And last week to 1900. As you lose weight from the caloric deficit and working out you need to adjust your calorie intake. You might experience a loss in strength because your body is losing the fat to burn for the energy.

It's not about when you eat, what you eat, though I would keep fat under 25% but about your total number of calories for your body. Everyone is different and sometimes your body won't respond to IF as well as it would to keeping your metabolism going throughout the day with smaller, protein-rich meals.

It takes patience and you can't get discouraged if you weigh yourself each day even if it's at the same time each day.

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You suspect wrong

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I think you'll find this video of Dr. Benjamin Bikman interesting.

LINK - Insulin vs Glucagon