Intermittent Fasting - your experiences

[JuanFitbit]

Hi everyone! 

Hoping you are doing great!

In the latest times I've seen a new concept for me. Maybe it's because I got to read more about weight and health. 

Intermittent Fasting

I've read a bit about it and how it should work. But I'm more interested on your experiences. 
Has it helped you? 

How long have you done it?

How fast have you seen changes?

What changes did you experience?

What was difficult/easy about it?

I'll be glad to read more about it. 

[Raynna]

We are into August and I am starting all over.  I bought copies of Dr. Jason Fung's Obesity Code and Guide to Intermittent Fasting and am listening to them in my Audible account.  My husband and I just got back from a long trip (it has been hard not seeing my parents and brother for 2 years).  Happily, I didn't gain much weight.  There are still almost 60 pounds that need to disappear and my goal is New Year's Eve!

This morning was our first early morning walk again and later today is my first kickboxing class again in almost a month.  20:4 was working for me before the trip; it makes sense to keep it going.  One good, fiber rich, healthy meal and one smaller meal 3.5 hours later.  In between, lots of water, green tea and a bit of coffee.  It wasn't really possible to keep that schedule while away.  Once the habit is established, it should be easier (hopefully) to incorporate into traveling. 

I love the sharing and enjoy reading everyone else's experiences and success.  Thanks for sharing.

[Heybales]

Alternate Day Fasting (ADL) is a form of Intermittent Fasting.

Some new research study info dispensed here that could be helpful to decide if it's useful for your ultimate goals or not.

And what benefits are due to the fasting, or just the calorie restriction or deficit for losing weight in general.

https://youtu.be/HaZmhuonGIs

[angelasayno25]

I have been practicing intermittent fasting for about two months now. I eat between noon and 7 pm at night, with my one "big" meal at noon, and a small meal around 6. I usually also drink one cup of coffee when I wake up in the morning, whenever that is, and otherwise drink water or milk throughout the day. I stopped monitoring my calories in January after years of on and off again  strict dieting plans and calorie counting...and I have not regretted it at all. I feel so much better simply eating my healthy portion in its time frame. I've lost 20 pounds since January, 7 of those since I started the fasting. 

I do not do much exercise, because I have several health issues. Yoga once a day to help with back pain, and I try to get out and garden when I'm able. I need to lose about 30 pounds, but I feel confident that if I continue to take it slow and keep moving forward one day at a time, I will get there. The fasting is working very well for me and feels natural, and I also think has helped a  lot with managing my GERD symptoms at night (I no longer get acid reflux while sleeping). 

I think its definitely worth a try if someone has not experienced it yet. 

[Purpleskater]

I've been doing IF for close to four years. When I started, I set my hours to my work lunch--we start lunch breaks at 11am--so I don't eat from 7pm to 11am. I'll have coffee with a splash of cream in the morning. I added IF to low carb. I find that if I'm eating a lot of crap food and carbs, I'll be hungry long before 11am. If I'm eating low carb, I can easily do a 24 hour fast on my days off.

My most successful weight loss occurs when my husband is onboard with me. In 2019, we embarked on a new lifestyle. We both lost about 10% of our body weight (I was *thisclose* to my weight goal!). Then Covid hit. You know how they say it takes 30 days to make or break a habit--I lost most of them. While I stuck to IF, I lost all the other elements. I didn't leave the house for *five* weeks--hubby did the shopping since he doesn't have chronic lung disease. He's retired, so he does the majority of the shopping and cooking, therefore I'm mostly at his mercy for meals as I'm still working. So, until I can get him back on board, I'll stick with IF and hope we can get motivated again.

I do work out at least once a week. It was (and will be) ice skating, but for now I'm focused on the 5K my daughter and I are (walking) in next month. I'm up to 2.5 or so miles in about 45 minutes.

[SunsetRunner]

So you caught Covid 15? I'm sure I caught Covid 30 while I supported our local wine industry with contactless home deliveries from the vineyard to my doorstep. Working from home meant I rolled out of bed and turned on the computer where I sat all day. Not a good time. Retired now and happy to focus on healthy habits and supporting my daughter and first grand child born in 2020. Sounds like you will get back on track in no time. 7 to 11 sounds very manageable and you're a seasoned IF practitioner. Yeah, the more carbs foods you eat the more you crave them. Bread would be my kryptonite. Fasting has really helped with cravings. It has been a very stressful time and its not over but hopefully we'll all get through it. Best of luck with your 5K.

[Grignak]

The study you linked was just a few weeks and they only included healthy lean people that didn't have any weight to lose. They excluded anyone that wasn't already super lean so I'm not sure what the point of this was in relation to people that need to lose weight. Not a very good study.

[Heybales]

---

@Grignak wrote:

The study you linked was just a few weeks and they only included healthy lean people that didn't have any weight to lose. They excluded anyone that wasn't already super lean so I'm not sure what the point of this was in relation to people that need to lose weight. Not a very good study.

---

Yes, you missed the point - because it of course wasn't about people that needed to lose weight. And the fact effects seen after only a short time.

Caveat though - they did have weight to lose, just weren't in the higher BMI ranges that made it such a risk factor by itself. "Super lean" tad exaggerated to say the least.

It was about what positive effects came from merely the fact of having a calorie deficit to cause weight loss - no matter which method was done.

And possible negatives that someone may be interested in educating themselves with if they are going the IF route.

He makes some side comments there that apply to the IF discussed by most here, and the ADF method that was mentioned in this topic, even if most aren't doing it.

It's a great eating method for many as comments bear out - but one should be fully informed of possible negatives to include in thinking process.

Especially if certain workouts and body changes are desired (strength training).

[Glenda]

Wow!  I watched the video about the study and am shocked.  Valuable information.    If everyone knew the results of that study, I wonder if anyone would ever do intermittent fasting again.  Surely not!!!    However I admit some days once I start eating,  I'm on a slippery slide of "what is next?"  Easier to not eat anything, even if it is bad for you.   But some foods are more triggers than others.  A protein drink doesn't lead me to anything else.

[Jillian567]

In my experience you won't lose weight by just skipping breakfast.  You need to skip lunch a couple days a week. It did seem to reduce my blood insulin level.  I am not diabetic, but it's still a good thing.

[Purpleskater]

I started IF as a method to lose weight, but found that I do better with
low carb and portion control. I've become comfortable with IF and
frequently do 24-ish hour fasts on days I don't work, but only if I work
out in the morning. If I'm working out in the afternoon, I'll eat a light
snack beforehand with protein and carbs.

Today's an off day. I'm sitting on the back porch reading and listening to
the birds. I probably won't eat before dinner this evening.

[Grignak]

No I didn't miss the point. Their point was to show that IF didn't work any better at losing weight than just calorie cutting. It's a sleight of hand trick study which accomplished exactly what it set out to do. I've been seeing news articles and fitness bloggers all talking about how IF doesn't work any better than calorie cutting base on this study. IF is mostly a topic brought up in regard to weight loss which is exactly what the study was supposed to be about. Why use perfectly healthy lean people with low BMI's if you want to run a weight loss study? You do know that Nestle, and Kellogg's were just a couple of the backers for this study? I read the study and I could go on and on about all the things wrong with it. But most people won't bother to do that. 

[Grignak]

I wouldn't base your opinion on anything in the video you watched. That guy didn't even bother to read the study. He's just regurgitating someone else's summary of it.

[Heybales]

That improvement to insulin sensitivity is indeed one of the studied positive effects of doing IF.

Not as much of an effect as purely just losing weight to healthy level if there is weight to lose - but if both can be done in combo improvements can be had while dropping the weight.

But many people are pre-diabetic without the weight being the reason - IF benefits them too.

And obviously some people naturally eat less if limited by schedule.

Then again - many will admit they gained weight through life and didn't eat breakfast anyway, doing IF without realizing it. So like any eating method it's not guaranteed if calories aren't watched.

It may not be as big a factor for the few people doing weight lifting and wanting to see gains in strength or muscle - but that study and as referenced other studies show a negative for best improvements. Not that you can't eek out some, but not as easily as if you had a better eating method.

[EPearson]

Hi there, I started IF approx 5 years ago. It was after I finished 3 months of chemotherapy that it was recommended to support my efforts in detoxification.  If I’m honest, I thought fasting was bad for me. I was taught breakfast is the most important meal of the day.  The word breakfast is “break” your “fast”.  I’ve always been overweight and struggled to be at the ideal weight for my height and weight. I was told if you don’t eat, your body goes into starvation mode and fat is stored. So…as someone always focused on losing fat and inches I wasn’t open to trying it.  

As a high school math and science teacher, I decided to research ALL the benefits of fasting. Boy was I wrong. 

For 5 years I’ve incorporated intermittent fasting daily.  I try to eat between 11am and 7pm.  I also do a weekly 24 Fast every Monday to reset my metabolism, boost my immunity balance increase the natural production of ketones on my body. For 15 months consecutive now I’ve done a monthly 60 Hour Fast.  I have amazing energy and am surprised every time I do it just how freaking awesome I feel. 

That’s my experience when it comes to the topic of fasting. 

[CJ_Tan]

Heya Purpleskater, 

Indeed low carb and portion control is far superior, for me, IF 20:4 was 

a super simple way to eat whatever is available in uncontrolled amounts

and still loose weight 🤣.....

I was quite skepticle at first, but from my journey and reading everyone's 

posts, it seems to work with additional benefits.

However, I think one key component which is sometimes overlooked is

that during fasting period, avoiding sugars in drinks is an essential part

of the diet.

[CJ_Tan]

Heya Ella, 

What's the conclusion? 😅

[SunsetRunner]

I’ve been using IF since the start of the pandemic. Evening eating has always been my Achilles heel so rather than try to manage what I’m eating, it was easier to just not eat after dinner (around 5:30) until breakfast (8:00). Once I got past the difficult first couple weeks, it got easier. And once I figured out that I was sleeping better and even feeling better when following this plan, I fully adopted it. I’ve lost 30+ lbs during 2020 and with IF, have managed to keep it off all this time. A first for me! I normally yo-yo. 

[EPearson]

Great points! I want to encourage you to share what you do find digging deeper as many don’t have or take the time to interpret the data and source or sometimes don’t have the skill set. I’m an educator (math and science teacher) and try to teach these skills. I personally love to know why. I love to hear other people’s experiences AND knowledge backed by the science. Sharing information is helpful, it’s unfortunate that sometimes people feel defensive and that you are trying to prove them wrong. 

I agree that the results are similar to calorie cutting and to me that’s why intermittent fasting is a helpful tool. 

I’m a breast cancer survivor and 46 year old women dealing with many hormonal changes, so IF helps with cutting calories to help achieve fat loss goals, but I also fast because of other health benefits including boosting my immunity and resetting my metabolism for optimal metabolic health. 

Thank you for sharing your perspective.