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Started By
Message
Starting intermittent fasting
Posted on 11/8/21 at 7:29 am
Posted on 11/8/21 at 7:29 am
Trying to improve my overall health, have high cholesterol, high uric acid, and am overweight
Going to try a 24 hour fast (Sunday dinner to Monday dinner)
Tuesday light meals and vegetables only
Wednesday regular day
Thursday light meals
Etc
Any advice to get started or to make it through the day without food?
Going to try a 24 hour fast (Sunday dinner to Monday dinner)
Tuesday light meals and vegetables only
Wednesday regular day
Thursday light meals
Etc
Any advice to get started or to make it through the day without food?
10
Posted on 11/8/21 at 8:01 am to JColtF
quote:
light meals
That sounds kind of vague. I think in the beginning you might want a more defined plan so you don’t let your stomach tell you what a light meal is while you’re hungry.
Posted on 11/8/21 at 8:46 am to JColtF
That’s not really intermittent fasting. You usually fast 2X a week or just do a 16 hour fast daily.
I think the 16/8 is far and away the easiest. Eat a later dinner like 730 then fast til lunch the next day.
I think the 16/8 is far and away the easiest. Eat a later dinner like 730 then fast til lunch the next day.
Posted on 11/8/21 at 9:17 am to JColtF
quote:
Any advice to get started or to make it through the day without food?
Drink water.
Posted on 11/8/21 at 10:09 pm to JColtF
Don’t start with a 24 hour fast. You need to ease into it.
It took me about ten days to adjust from eating all day to getting into a 16/8 routine. Now I’m on more of a 17/7 schedule.
I experienced bad heartburn in the last hour or two of the fast. That’s gone now.
My appetite has completely adjusted. I don’t even want to eat in the mornings. I no longer have the urge to snack or have desserts. I honestly have a hard time consuming enough calories for the day.
From what I’ve read and heard from sources like Andrew Huberman, it’s much better to have a consistent daily schedule than do random fasts or sporadic fasting throughout the week. 16/8 with two meals a day and no snacks seems to have the best backing from scientific studies.
It’s changed my life, honestly. Decades of failure and constantly thinking about food. I’m down 8 pounds in a little over three weeks. Started at 171 and shooting for 150.
It took me about ten days to adjust from eating all day to getting into a 16/8 routine. Now I’m on more of a 17/7 schedule.
I experienced bad heartburn in the last hour or two of the fast. That’s gone now.
My appetite has completely adjusted. I don’t even want to eat in the mornings. I no longer have the urge to snack or have desserts. I honestly have a hard time consuming enough calories for the day.
From what I’ve read and heard from sources like Andrew Huberman, it’s much better to have a consistent daily schedule than do random fasts or sporadic fasting throughout the week. 16/8 with two meals a day and no snacks seems to have the best backing from scientific studies.
It’s changed my life, honestly. Decades of failure and constantly thinking about food. I’m down 8 pounds in a little over three weeks. Started at 171 and shooting for 150.
This post was edited on 11/8/21 at 10:11 pm
Posted on 11/9/21 at 8:19 am to JColtF
I would suggest you cut out all processed carbs first. IF is a higher level technique for a beginner.
Posted on 11/9/21 at 8:46 am to AUCE05
It’s just skipping breakfast…
Posted on 11/9/21 at 11:22 am to JColtF
Lots of water and some black coffee.
Posted on 11/9/21 at 8:20 pm to Buckeye06
quote:
Eat a later dinner like 730 then fast til lunch the next day.
I’m not questioning the effectiveness of this at all but, for me, eating lunch between 1:00 and 2:00 after having breakfast around 9:00am works better for me. I have trouble sleeping on a full stomach and I like to think that I’ll burn off some of those lunch calories instead of just eating and going to bed.
Posted on 11/9/21 at 9:03 pm to BobABooey
quote:
I’m not questioning the effectiveness of this at all but, for me, eating lunch between 1:00 and 2:00 after having breakfast around 9:00am works better for me. I have trouble sleeping on a full stomach and I like to think that I’ll burn off some of those lunch calories instead of just eating and going to bed.
So you're better skipping dinner? I mean everyone has their way. I just seem to think skipping breakfast is easier for people
Posted on 11/10/21 at 10:02 am to JColtF
Last year around May I got into this after the early covid weight gain. Would wake up in the mornings and do a 30 min HIIT workout in the morning 3-4x a week with only a cup of black coffee in the system. Eat a late breakfast early Lunch around 10:30. Weights 5x a week at Lunch with Protein shake after. Dinner at 6:00 or so. I always felt full and didnt have any problems with energy.
Went from a bad 215 down to 188 by the end of June and thats even with drinking 4-5x nights a week.
Went from a bad 215 down to 188 by the end of June and thats even with drinking 4-5x nights a week.
Posted on 11/10/21 at 1:46 pm to JColtF
quote:
intermittent fasting
Only works because it tricks you into eating less.
quote:
Trying to improve my overall health
Exercise, eat healthy, and see a doctor. A healthy lifestyle is just as addictive as an unhealthy one. Before you know it you will be jonesing for that run or lift after work and lamenting the occasions you don't have time for exercise.
Posted on 11/10/21 at 6:07 pm to rebelrouser
quote:
Only works because it tricks you into eating less.
This is only true for weight loss in terms of pounds on the scale. Lots of research has emerged that IF has additional benefits.
Posted on 11/10/21 at 6:56 pm to JColtF
Salt salt salt
And why veggies? I'd focus on complete proteins. Bone broth.
Salt.
Water.
Salt
And why veggies? I'd focus on complete proteins. Bone broth.
Salt.
Water.
Salt
Posted on 11/10/21 at 8:06 pm to StringedInstruments
quote:
This is only true for weight loss in terms of pounds on the scale. Lots of research has emerged that IF has additional benefits.
Is there another type of weight loss?
The additional benefits are minuscule according to research to date. Even Martin Berkhan, probably the biggest proponent of IF on earth, made it a minor part of his book:
quote:
The Truth about Intermittent Fasting
Thirteen years have passed since I came across the study that started it all.
Since then, more than 318 studies have been published on the subject. I estimate that one-third to one-half of that number involves humans in one form or another, but let’s skip the reviews and meta-analyses and round down to one hundred clinical trials. One hundred experiments one can look at and use to form a conclusion. Among these, only two studies can demonstrate unique effects attributable to intermittent fasting (ref. 1,2). What kinds? If you’re fat or pre-diabetic, intermittent fasting seems to improve blood pressure and insulin sensitivity.
I do IF when in fat loss mode fwiw. Only because it makes it easier to eat less calories in the day. Skip breakfast and eat 2-3 big meals of lean protein with fibrous veggies or fruit and plenty of water. Your stomach is full almost the entire time you are awake.
Posted on 11/10/21 at 8:47 pm to whiskey over ice
quote:
Is there another type of weight loss?
Yes. When I cut weight, I want it to be body fat more than muscle.
quote:
The additional benefits are minuscule according to research to date.
Did you hear the latest Andrew Huberman podcast a few weeks ago about IF?
Posted on 11/10/21 at 10:26 pm to JColtF
What works for me:
Wake up and have two hydroxycuts + cup
Of coffee.
Gym
Drink lots of water. When I get hungry I drink large 20oz tumbler of water.
Start eating at around 4.
Main goal is getting a gram of protein per lbs of body weight. I’ll usually have 4 meals between 4-10 with one or two having a serving of complex carbs.
Last meal is about 8 oz of cottage cheese with some Pb. By then I’m very full.
I’m mainly interested in losing body fat and keeping muscle. This is a slow but steady process. I’ve lost about 20lbs in 3 mo. Process has slowed to about a lb per week. Although a couple weekends I blew it out and took some steps back.
Patience has been key.
Wake up and have two hydroxycuts + cup
Of coffee.
Gym
Drink lots of water. When I get hungry I drink large 20oz tumbler of water.
Start eating at around 4.
Main goal is getting a gram of protein per lbs of body weight. I’ll usually have 4 meals between 4-10 with one or two having a serving of complex carbs.
Last meal is about 8 oz of cottage cheese with some Pb. By then I’m very full.
I’m mainly interested in losing body fat and keeping muscle. This is a slow but steady process. I’ve lost about 20lbs in 3 mo. Process has slowed to about a lb per week. Although a couple weekends I blew it out and took some steps back.
Patience has been key.
This post was edited on 11/10/21 at 10:27 pm
Posted on 11/10/21 at 10:30 pm to rebelrouser
quote:
Before you know it you will be jonesing for that run or lift after work and lamenting the occasions you don't have time for exercise.
This is true. I absolutely love my time in the gym. Love being in the moment, feeling strong, being uplifted by great music, seeing fit girls.
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