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Intermittent Fasting
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hit4me

Florida, USA

just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends
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Crotalus

I started this last year , fell into it accidentally. I started to do it to workout on an empty stomach as I always heard you burn more fat that way so , my workouts are usually around noon, I didn't eat until about 1:00. Last meal was about 8:00pm so I was going the 17-18 hours without eating.

It was so easy , I decide to try it the other four days a week ... all I was doing was skipping breakfast.

I expected more from what I heard of it but it I didn't have a lot to loose anyway ... just always looking to be leaner in the summer months and have to say it did that. Like everything else though , results are rarely what you read others get.

I don't think there's anything magic about it, just it's an easy way to reduce eating. The other two or three meals in the 8 hour eating window you have a little more so they're more satisfying.

And like everything else I do, I didn't follow it to the letter LOL ; I still had a couple cups of coffer in the morning ... with cream ... and that is supposed to be a NO-NO .... supposed to be black with nothing in it but I didn't follow that. I want coffee in the AM and can't drink it black. It's supposed to be zero calories taken in in that 18 hours and putting heavy cream in your coffee cancels that out but fuck it, that's what I did.

Best of luck with your new diet and training.
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sirloin

Did IF a few years back, tried a few version's of it, 5:2, warrior diet, leangains etc. I actually liked Ori Hofmeklers approach best, one good balanced meal at night and few times throughout the day a couple poached eggs, raw veggies maybe a little Skyer yougart during the under eating phase.

Now and then though I protein and carb fast with a bulletproof coffee (made with MCT oil and grass fed unsalted butter) for breakfast, that'd keep me going for a good 4-5 hours.





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entsminger

Virginia, USA

==Scott==
Years ago I was anxious to trim down some and I tried this fasting once a week routine. I lost a tad bit of weight but mostly I was miserable thinking about that fast day all the time. I've tried a dozen different ways to keep my weight down but have found that the only way to keep the weight off is to find a system that you can be comfortable with all the time. Fad methods like fasting are not sustainable. In my opinion you need to find a combination of eating a little less and exercising or doing things enough so you naturally keep the extra blubber off without some binge fad thing or you'll soon fall off the wagon.Get into the habit of exercising like bike riding, walking or whatever gets you breathing hard at least a half hour a day. Be picky about how much you eat. Eat what you want but just eat a little less than you normally would. Get off you duff. If you sit in an office all day you've got to offset that by lot's of activity after or before work.Be patient, if you lose fat fast it will most likely come back fast when you can't sustain a crazy diet. It takes time to lose weight that will stay off. Be patient.
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simon-hecubus

Texas, USA

Did the 8-hr window version:
12 pm - Breakfast or Lunch
3-4 or so - Snack
8 pm - Dinner

I did drink coffee with Stevia and creamer in the morning.

Stuck with diligently and lost 25 lbs in 2-1/2 months.
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PTDaniel

Intermittent fasting is just a way to deal with timing meals to maximize feelings of satiety and enhance compliance. You still need to maintain an appropriate calorie deficit to ensure fat loss.
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HeavyHitter32

I go about 13 hours each day without eating (and not hard to do). Staying around 10% BF.
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sgb2112

Went back to more frequent meals and increased activity significantly. I signed up for a sprint triathlon and have been training and eating like so..

Mon: Swim/Bike - 90 minutes.

Tue: Weights/5K run- 90 minutes

Wen: Swim/Bike-90 minutes

Thur: 10K treadmill slow run: 60 minutes

Fri: Long swim session 60 minutes.

Sat: Weights/ 5k run

Sun: OFF

Food: 6 small meals per day.. Fruits, vegetables, oatmeal, rice, lean meats. The fat fell off quickly and never have to deal with hunger pangs.
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backtrack

Fasting is good for the mind, body and soul.

However, I don't believe intermittent fasting achieves anything. It's a half measure. I think if anything skipping meals will make you fatter.

I don't think there are benefits to it unless you go a whole day or more without eating.

The biggest caveat to the whole thing is what you do before and after. If before you start a fast you have been eating like a hog then you'll find it almost impossible to fast beyond breakfast and lunch. If you gorge yourself afterwards you'll undo the whole thing.

The last time I fasted I carried on my life as normal, and didn't loose muscle tone. The biggest mistake I made was breaking it with take out food.
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Average Al

I tried intermittent fasting of the 16-8 variety for several months, eating ad libitum when I had meals. I wanted to lose some weight, and also see if it improved my blood sugar levels.

It wasn't clear if it had any beneficial impact in terms of lowering fasting blood sugar, or improving insulin sensitivity. I dropped a couple pounds in the first couple of weeks, but then nothing after that. It was pretty clear that my appetite quickly adjusted to the regime, such that I just ate more during the feeding window, to compensate for the longer overnight fast.

I've since switched to calorie counting, and have been reliably losing weight as long as I restrict calories to an appropriate level. I think I'm running a 25-30% calorie deficit at the moment.

I've found that a mild form of intermittent fasting works pretty well when combined with calorie restriction. I try not to eat after 8 PM, and then push off breakfast to 9 AM or later. On days when I don't work out, I may wait till noon to eat, which gets me to a 16 hour fast. On days when I am hitting the gym, I go ahead and have breakfast.

The advantage of pushing the first meal to noon is just that I can have a larger dinner later on. Works well if I'm going to eat out, for example.

I envy those who can skip breakfast, eat to appetite, and lose weight. I'm not able to do that, however. So I have my food scale, calorie tracking app, and food labels. It is a pain. But it is the one thing that seems to work reliably for me. Maybe if I do it long enough, I'll eventually get my appetite recalibrated....
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sirloin

hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends


Hey H,

How is the fasting going, have you found your niche?
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hit4me

Florida, USA

sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?


not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating

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sirloin

hit4me wrote:
sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?

not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating



Thats pretty much why I stopped IFing myself, I prefer to eat small amounts every 2-3 hours.
I agree with what JCVD says torward the end of this interview.
https://m.youtube.com/...mme%20diet&sm=1

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sirloin

https://m.youtube.com/...h?v=REKpZkCwKEM
Sorry, this interview
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hit4me

Florida, USA

sirloin wrote:
hit4me wrote:
sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?

not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating



Thats pretty much why I stopped IFing myself, I prefer to eat small amounts every 2-3 hours.
I agree with what JCVD says torward the end of this interview.
https://m.youtube.com/...mme%20diet&sm=1



yeah, i was thinking having a small piece of protein every few hours and some kind of vegetable/fruit a couple times a day and see how that goes

with IF i seem to get hungry and then want to eat just whatever i can

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sirloin

hit4me wrote:
sirloin wrote:
hit4me wrote:
sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?

not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating



Thats pretty much why I stopped IFing myself, I prefer to eat small amounts every 2-3 hours.
I agree with what JCVD says torward the end of this interview.
https://m.youtube.com/...mme%20diet&sm=1



yeah, i was thinking having a small piece of protein every few hours and some kind of vegetable/fruit a couple times a day and see how that goes

with IF i seem to get hungry and then want to eat just whatever i can



In my opinion thats the best approach man. Keeps blood sugar stable and reduces craving etc. Good luck:)

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simon-hecubus

Texas, USA

hit4me wrote:
sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?

not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating


Then don't overeat. At noon, eat what you'd normally eat for breakfast or lunch. At 730-800pm, eat a normal dinner. At 330-400pm or so, eat a small snack like oatmeal or a tuna salad (300-400 cal) or something like that.
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hit4me

Florida, USA

simon-hecubus wrote:
hit4me wrote:
sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?

not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating

Then don't overeat. At noon, eat what you'd normally eat for breakfast or lunch. At 730-800pm, eat a normal dinner. At 330-400pm or so, eat a small snack like oatmeal or a tuna salad (300-400 cal) or something like that.


yeah, I guess thats where discipline comes in

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HeavyHitter32

hit4me wrote:
sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?

not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating



Never overeat.

Just eat until you are no longer hungry - NOT until you are full.

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simon-hecubus

Texas, USA

simon-hecubus wrote:
Then don't overeat. At noon, eat what you'd normally eat for breakfast or lunch. At 730-800pm, eat a normal dinner. At 330-400pm or so, eat a small snack like oatmeal or a tuna salad (300-400 cal) or something like that.


hit4me wrote:
yeah, I guess thats where discipline comes in


Discipline? God knows, that when it come to food, I have almost none.

For me, it was just knowing how much I would normally eat for a meal and then stick with that for the beginning and end meals.

The midway snack is the hard one not to overdo!
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Bill Sekerak

California, USA

Crotalus wrote:
I started this last year , fell into it accidentally. I started to do it to workout on an empty stomach as I always heard you burn more fat that way so , my workouts are usually around noon, I didn't eat until about 1:00. Last meal was about 8:00pm so I was going the 17-18 hours without eating.

It was so easy , I decide to try it the other four days a week ... all I was doing was skipping breakfast.

I expected more from what I heard of it but it I didn't have a lot to loose anyway ... just always looking to be leaner in the summer months and have to say it did that. Like everything else though , results are rarely what you read others get.

I don't think there's anything magic about it, just it's an easy way to reduce eating. The other two or three meals in the 8 hour eating window you have a little more so they're more satisfying.

And like everything else I do, I didn't follow it to the letter LOL ; I still had a couple cups of coffer in the morning ... with cream ... and that is supposed to be a NO-NO .... supposed to be black with nothing in it but I didn't follow that. I want coffee in the AM and can't drink it black. It's supposed to be zero calories taken in in that 18 hours and putting heavy cream in your coffee cancels that out but fuck it, that's what I did.

Best of luck with your new diet and training.


Yup, cutting calories is the only way to effectively diet for weight loss. How much is easily discovered, just keep cutting calories until you start to lose weight continue until you hit a plateau then cut calories again until you reach your desired goal.
There's also new research indicating that intermittent calorie reduction from 1,000 to 800 Cals a day one or two days a week may slow telomere unraveling. Just as continuous 800 -1000 cals every day does.
Excercise is a poor way to pursue weight loss.
Yes, increasing muscular size and losing fat will increase your RMR but it's not as fast or as effective as simply cutting calories.
Nobody wants to hear that. Everyone wants an easy way and for most people cutting calories is the hardest way to lose weight because it requires self discipline to an extent that most people will avoid cutting calories at any cost.
Once you start losing fat it's encouraging and the hunger pangs you once dreaded are now welcome because you know you're losing weight as long as you feel that hunger.
Cut calories, workout, drink water, chew gum,embrace the hunger,eat good food ,get enough sleep,use fiber supplements like meta-mucill, no cardio, leave some food on your plate, make a conscious effort to leave at least several tablespoons of what you were eating, use smaller plates with smaller portions to trick your head, eat fish 3 or more times per week.
I've weighed as much as 325 and as little as 140 as an adult. Every time I wanted to lose weight I followed the above it it's never failed.
Recently I decided to lose weight so I cut cals etc and I went from 285 in January to 260 today. I want to drop another 35 lbs and that's it. I'm shooting for Christmas.
Try calorie reduction for a change.
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Bill Sekerak

California, USA

entsminger wrote:
==Scott==
Years ago I was anxious to trim down some and I tried this fasting once a week routine. I lost a tad bit of weight but mostly I was miserable thinking about that fast day all the time. I've tried a dozen different ways to keep my weight down but have found that the only way to keep the weight off is to find a system that you can be comfortable with all the time. Fad methods like fasting are not sustainable. In my opinion you need to find a combination of eating a little less and exercising or doing things enough so you naturally keep the extra blubber off without some binge fad thing or you'll soon fall off the wagon.Get into the habit of exercising like bike riding, walking or whatever gets you breathing hard at least a half hour a day. Be picky about how much you eat. Eat what you want but just eat a little less than you normally would. Get off you duff. If you sit in an office all day you've got to offset that by lot's of activity after or before work.Be patient, if you lose fat fast it will most likely come back fast when you can't sustain a crazy diet. It takes time to lose weight that will stay off. Be patient.

" Lots of activity " is a poor way to lose weight..
Ever look up how long you would have to run ( not jog ) in order to burn off one candy bar ?
Very inefficient way to create a caloric deficit.
Make no mistake in order to lose fat you must create a caloric deficit. That's what you are looking for.
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Bill Sekerak

California, USA

simon-hecubus wrote:
hit4me wrote:
sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?

not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating

Then don't overeat. At noon, eat what you'd normally eat for breakfast or lunch. At 730-800pm, eat a normal dinner. At 330-400pm or so, eat a small snack like oatmeal or a tuna salad (300-400 cal) or something like that.


Yeah , that's good advice..
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Bill Sekerak

California, USA

sirloin wrote:
hit4me wrote:
sirloin wrote:
hit4me wrote:
just started intermittent fasting to try to lose about 20 to 25 lbs, any suggestions, pointers, advice from my fellow workout friends

Hey H,

How is the fasting going, have you found your niche?

not good, not sure what I am going to do

as I tend to overeat for the two meals I have and then feel bloated....I think need to control my portions and types of foods I am eating



Thats pretty much why I stopped IFing myself, I prefer to eat small amounts every 2-3 hours.
I agree with what JCVD says torward the end of this interview.
https://m.youtube.com/...mme%20diet&sm=1



I like JCVD he's made a lot of fun movies some really poor plots but always lots of action.
However this is a guy with good genetics and I doubt if he's ever had any problem with being overweight by any really significant amount.
I think he has a point about grazing small amounts all day which is in my opinion really just caloric restriction.
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perrymk

HeavyHitter32 wrote:
Never overeat.

Just eat until you are no longer hungry - NOT until you are full.

This is easy to say and may work for many people. It does not work for me. I don't have the 'stop when satisfied' switch. Never did. If there is food in front of me, I can still eat. This is why I took to measuring and counting calories. I realize it's not everyone's desired approach but it's what works for me.
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