If you consume something under 30 calories (for example a little milk in coffee), it’s not the biggest deal and you can get away with this (especially if you eat it before a workout). Weight Loss 'I Lost 145 Pounds On The Keto Diet' 'Intermittent Fasting Helped Me Lose 90 Pounds' 'I Lost 50 Lbs With Keto And Intermittent Fasting' ‘Keto And The 16:8 Diet Helped Me Lose … Gurus say it will increase autophagy (the self-recycling of cells) and decreases inflammation. It’s how I crept to 196 pounds in the first place. It's certainly widely accepted in scientific circles that it has impact beyond just being a method of caloric restriction, as insulin profile changes are simply part of what one would expect during fasting, it's part of what you learn in undergraduate physiology. Intermittent fasting is not a magic bullet that allows you to lose weight. Some good options are green tea, black coffee, sugar-free gum, sports drinks, and diet soda. Interestingly, over decades, I've trained myself off of this. Hold on. Prolonged fasting involves fasting for over 48 hours, usually up to around 120 hours. While weight loss is the primary perk of intermittent fasting, benefits may also include glucose control and managing risks for cardiovascular disease and cancer. Also why are there so many snacks? Intermittent fasting is not a magic cure for burning fat as it is pushed to be by fitness gurus. EDIT: What the fuck I didn't expect so many people to respond to this LOL. Agreed - it helps me cut down on weight as well, since I’m liable to overeat during meals so only having 2 meals gives me a way to “overeat” and still drop some weight. It's just another way to restrict calories. Plus, intermittent fasting may preserve muscle mass during weight loss and improve energy levels, which may be helpful for keto dieters looking to … A 2015 review of 40 intermittent fasting studies found that on average, IFers lost an average of 7 to 11 pounds over 10 weeks—similar to the average pounds shed by non-fasting daily calorie-restrictors. But your first initial whoosh of weight loss can have you losing about a pound a day for months. People get too fixated on weight as the only indicator of health. Cookies help us deliver our Services. To many people’s surprise, the answer is no. Texas A&M AgriLife Extension Service and Texas A&M College of Agriculture and Life Sciences specialists are weighing in on the diet-craze of intermittent fasting and what this diet could offer long term. Diabetes: Intermittent Fasting may help regulate blood sugar level and reduce insulin resistance.. A lot more to it than that. Check out the full article at https://fitpumpkin.com/intermittent-fasting-weight-loss/. Nope – keep it under 30 calories and you’re good. A Reddit group centered on the practice, with over 380,000 members, brims with dramatic before and after photos of fasters, some who have dropped over 150 pounds using the weight loss approach Intermittent Fasting Before And After Pics. Eat-stop-eat diet. People engage in IF to reap the many benefits to health, fitness, and mental clarity. Evanje, a health teacher and coach, says that sticking with a 1200 calorie intake should really help with weight loss. Is fasting worthwhile? Intermittent fasting is better for fat loss. This is a place to share success, support each other, ask questions, and learn. Some studies have also suggested various mild athletic boosts, but YMMV there. Fasting has been around for some time, particularly if you consider the historical role of fasting as part of many types of spiritual rituals. A major reason many people start and stick to IF is to lose weight. It also correlates with sitting down with the kids for breakfast, to get a common "kickoff" for the day. 'How I Used Intermittent Fasting To Lose 90 Pounds' To lose weight, I had to ditch my misconceptions about healthy eating and take a totally new approach. I did intermittent fasting before it was cool. Believe it or not, Intermittent fasting is just another diet that gets you to lower your caloric intake so you actually lose weight. TDEE is a starting point... you have to monitor and adjust from there. I just research this stuff a lot. I tried it for two months, and my intermittent fasting results went beyond mere weight loss.Just a little disclaimer, I’m not a doctor or nutritionist or an. Losing weight is hard, but many Ask Reddit threads offer easy dieting and weight loss tips. When performed strictly, IF impacts insulin profiles, which is useful in treating conditions which have insulin resistance mechanisms that operate. What's not yet well established is whether or not those changes in insulin profile result in therapeutic benefits. Does intermittent fasting help you lose weight faster? Press question mark to learn the rest of the keyboard shortcuts. This means you’re doing an 8-hour “feeding” window and a “fasting” window of 16 hours, hence you’re intermittently fasting. Is this true, or am I screwing up my ability to lose weight/fat by breaking my fast like this? This is a place to share success, support each other, ask questions, and learn. By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake . Believe it or not, Intermittent fasting is just another diet that gets you to lower your caloric intake so you actually lose weight. The 5:2 diet involves taking two days out of the week (whether they’re consecutive is optional) and eating around 500 calories or 25% of your caloric intake on these days. I'm mostly aiming for fat loss (primarily through CICO) right now. Not to disenfranchise the other benefits though - it’s somewhat proven to increase energy and focus, and then a bunch of other anatomical science-y stuff that I’ve got no idea about. I know these break my fast, but I assume that since I'm staying within my calorie limit, I'll still lose weight. Many people find that intermittent fasting (IF) comes with a variety of health benefits, including disease prevention, improved digestion, and even … Press question mark to learn the rest of the keyboard shortcuts, https://academic.oup.com/jcem/article/96/8/E1293/2833808, https://en.m.wikipedia.org/wiki/Minnesota_Starvation_Experiment. You don’t want to risk not getting in enough nutrients through the few meals you are eating. IF is an 18+ community because the practice is not medically recommended to/for children. Chances are at first you will be hungry, but after a week or so of adapting you’ll get used to fasting and hunger won’t really be a problem. Start by fasting between 12-16 hours per day and work your way up. Some people fast for 12 hours, some for 16 or 18 hours, and some fast for even a full day or couple of days altogether. I'm still doing Intermittent Fasting, but I tend to have coffee creamer in my coffee in the morning. The 16/8 intermittent fasting plan is one of the most popular styles of fasting for weight loss. It works for me because eating two 6-700 calorie meals and a couple snacks is far more satisfying than three lower calorie meals. I think it helped my lifelong hypoglycemia and forced my system to process energy more effectively. You can eat at night once you’ve finished work for the day. More recently, intermittent fasting has been used as part of a healthy diet for weight loss, as part of "detoxifying" the body, and more. We all lose weight differently and at different speeds. Intermittent fasting means that you don't eat for a period of time each day or week. Yes, caloric deficit is created but autophagy also takes place which doesn't during any other fad diet. I'd have to disagree, the studies done show that consuming the same amount of calories, and same type of diet in a restricted time still results in weight loss. Meal timing has little to do with your body composition long-term. My promise to you is that after you’re finished with this article you will know everything you need to know about intermittent fasting for weight loss. That’s 9 hours of sleep FYI and what on earth does that human do for a living? “Following an intermittent fasting plan can be difficult … ). (The same applies to alcohol - while do drink it seldomly, I make sure it is not as a "reward" for something, but simply for enjoying the beverage in inself). So if you actually stay under your TDEE, you will lose weight. This is by far the most popular type of fasting. While intermittent fasting can lead to weight loss, research suggests this is largely due to a reduction in calorie intake. Period. 16:8 is a popular way of doing intermittent fasting that involves fasting for 16 hours and eating for 8 hours. Sorry, I should've been more precise with how I asked my questions and with my original post. I really don't stay as consistent as I make it sound. Food Recipes. I am not sure what your level of scientific literacy is but here is a lay article with an overview (and the author revising their previous view): https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156. Take this one, for example: https://academic.oup.com/jcem/article/96/8/E1293/2833808. 5:2 fasting. This meta-analysis confirmed that regardless of whether participants fast or eat a “normal diet”, weight loss is fundamentally determined by the total calories you consume ().Another meta-analysis concluded that intermittent fasting provided no significant benefits for both body composition and fat loss (). I've been running an Intermittent Fasting diet for the past two and a half months (used to do 20/4, but doing 18/6 now), and it's allowed me to go from 210bs to 190lbs from when I started, but I feel that I've been plateauing lately. https://www.youtube.com/watch?v=-R-eqJDQ2nU, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Will eating or drinking a tiny amount of calories “switch off” certain genes associated with just drinking water and fasting? Because prolonged fasting can be risky for certain people you need to do your research before jumping into a 7 day fast. I lift 5 times a week (Mon-Tues, Thurs-Sat), with one day being my "active resting" day (Wed) where I do 20 min of cardio and 10 min of core, and the other day being my "full resting" day (Sun). From intermittent fasting to cutting out protein shakes, these … Really, whoever thought of it is a genius. What should you eat and drink while you fast? Consider your lifestyle, schedule, current eating pattern, and appetite when selecting any diet plan for losing weight. Intermittent fasting is an eating pattern that has become popular among people looking to lose weight. Woah woah woah. You need to run a defecit. Guess I don't have to give up my creamer and BCAAs :D. Believe it or not, Intermittent fasting is just another diet that gets you to lower your caloric intake so you actually lose weight. Doesn't creamer lead to a spike in insulin? Some people do intermittent fasting every day, while others do it only some days. I also have a half serving of BCAAs that I drink passively at work. Intermittent fasting is … Start with a modest fast of 12-16 hours per day and make your way up to 20 hours if that’s something you want to work up to. Intermittent Fasting(IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. 2. 10 or 12..3 or .8. Too much junk food and not enough nutrients, New comments cannot be posted and votes cannot be cast, More posts from the intermittentfasting community, Continue browsing in r/intermittentfasting. Who would've ever thought that skipping a whole meal would make you lose weight. It works out even though I do tend to go bed quite late, there are only little pangs if at all. I did 18-6 because of my hiatal hernia and a morning hike routine where I wouldn't eat until afterwards. Don’t get too obsessed about the times because remember it doesn’t even make a tangible difference to your results. The plan restricts food consumption and calorie-containing beverages to … My primary goal with losing weight is to reduce body fat, while maintaining muscle mass. Intermittent fasting causes hypoglycemia (lower blood sugar) within hours. By Anna Redko. Top 5 Benefits of Intermittent Fasting For Men - Excluding Weight Loss An effective diet isn't just about looking amazing By Newsweek AMPLIFY On 2/1/21 at 6:04 AM EST Anyone want cream? Weight loss is the most common reason for people to try intermittent fasting . These time restricted windows can be modified to other hours, reduced or extended. OMAD makes other intermittent fasting approaches look pretty wimpy in comparison. 26 Intermittent Fasting Before-And-After Photos That Show Some Serious Transformations. I don't know how true this is lol, but if it is true, then I guess I don't need to cut down on my calories. Tip 1: Try to pick an intermittent fasting weight loss plan that will set you up for long term success. I don't know anything about intermittent fasting because I'm always eating. But in Sept 2016 I started experimenting with Intermittent Fasting. I mostly wanted to prevent diabetes, which haunts my family, and I heard that it was a great way to do it. Just like you don’t start exercising twice a day you don’t start doing more difficult fasting schedules until you’ve mastered the basic ones. Yeah, weight is an important indicator for many good reasons, but IF not being better than regular old calorie restriction at instigating fat loss doesn't mean it's worthless. This method of intermittent fasting involves a full fast for 24 hours once or twice … I'm thinking about trying intermittent fasting, but I've noticed there are several types. Preferably keep what you consume as close to 0 calories as possible. The idea was to eat in a small window of time instead of throughout the day (say 12-14 hours like many Malaysians would! Intermittent fasting leads to a slower metabolism (in fact, it’s the opposite). Cream will “Break” your fast... but that doesn’t matter (for weight loss) if you stick to your calories. Depends on your TDEE. You can skip breakfast, skip dinner, eat 3 meals or 16 meals, or do whatever meal timing you want, but as long as you’re consuming the same amount of calories and macros the chances of significant differences in your body composition are not likely. If nothing else, it would just make you want more sweet things later. One meal a day, commonly known as ‘OMAD’ involves eating once per day. Being 10 minutes early to eat because you’re out for dinner with plans is not something to overthink. If you’re fasting long enough (over 24+ hours) consider adding a little salt to your water. This is easy to do because all you’re doing is skipping breakfast and eating an early dinner. Progress is progress. Regardless of whether this is true or not the risk of dehydration is far more significant than any so-called benefits you could get. Is this true, or am I screwing up my ability to lose weight/fat by breaking my fast like this? It was the hardest thing I’ve ever done. At 41, with a diet and exercise plan, I did lose 100 pounds. I can’t snack on IF, it makes me hungry. I really wasn't staying that committed to a strict regimen or anything. Considering intermittent fasting? Really, whoever thought of it is a genius. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. 3 I'm still doing Intermittent Fasting, but I tend to have coffee creamer in my coffee in the morning. How Much Weight You Can Lose With Intermittent Fasting. The above cites meta-analyses which are, in general, more credible than individual studies. For example, you may decide to eat all your food between 12-8PM. Whether it’s 1 lb in one month or 5. I just guesstimated a lot of the time. I still believe eating less than you burn is the most straightforward way to lose weight and is backed by basic physics though. Intermittent Fasting involves long hours of fasting and eating strictly within a particular time frame. Keeping adequate magnesium, potassium and sodium (electrolytes) intake are important if you fast on a regular basis to ensure that your electrolytes are balanced. To add to this there is an experiment called the Minnesota starvation experiment that had strong evidence that showed that the body can adapt to a caloric deficit by reducing heart rate, body temp etc rather than losing fat https://en.m.wikipedia.org/wiki/Minnesota_Starvation_Experiment. Remember, vitamins and minerals are important for weight loss too (it’s not just about calories). The best of all the intermittent fasting tips is to be kind to yourself. Wright began intermittent fasting with the 16:8 method, which required her to eat within an 8-hour window and fast for 16 hours. Intermittent fasting = Less time to eat = Increased probability of a caloric deficit = Increased fat loss. I also have a half serving of BCAAs that I drink passively at work. Press J to jump to the feed. There happens to be a lot of misinformation floating around the internet (both about intermittent fasting and dieting as a whole category), so I culled a list of some of the top comments and questions on Reddit’s Intermittent Fasting thread and answered them the best I could. Can You Lose Weight With Intermittent Fasting? There's way more to it than that, as it triggers a cascade of effects beyond just reducing calories. Obviously I can't say for certain. Now, I didn't do this to lose weight. I put on weight throughout my 20s and was extremely obese by my 30s. Focus on you and don’t be mean to yourself simply because other people’s experiences are more profound. Just follow the times you’ve set, stay busy and this will help make intermittent fasting a habit. Since I originally forgot to put this in my OP, I'll put my personal stats here now: After reading the comments, I've narrowed down the likely cause of my problem to "I cheat my diet on some days so that may be fucking up my progress". You’re not following your plan as instructed. The scientific evidence is still in its relative infancy from a medical therapeutics viewpoint, but from a layperson's perspective, there's good quality research being done that suggests benefits on multiple fronts. There are pros and cons to prolonged fasting you should know about before you try it. Yes, I do enjoy eating like everybody else, but my eating regime is designed around avoiding food as reward. Here’s an example of a 12-8pm 16/8 fasting schedule. There are many different ways to do intermittent fasting…. Some popular approaches to intermittent fasting include: Alternate-day fasting. Some research has shown there are specific benefits to fasting for a long period of time. You could eat 4 cheeseburgers while you “fast” and still lose weight. Intermittent Fasting(IF) is way of eating that restricts *when* you eat, usually on a daily or weekly schedule. This meta-analysis confirmed that regardless of whether participants fast or eat a “normal diet”, weight loss is fundamentally determined by the total calories you consume (study). I think the reason why I was able to make progress in the last 2-3 months is because I ate at roughlly 1700-1800 calories every day, even though I still cheated on some weekends. If you’re … Intermittent fasting is not eating for a certain period of the day. Keep in mind that the best diets are the ones that you can maintain for an extended period. I replied to another comment mentioning that I had cheat days in the past, so that alone may be messing up my progress. It’s known as OMAD, or “one meal a day,” and it’s an extreme form of intermittent fasting that proponents say delivers weight loss, improved learning and memory, and other health benefits. Intermittent fasting is a method of dieting which prioritizes when you eat as opposed to what you’re eating. Who would've ever thought that skipping a whole meal would make you lose weight. Weight loss was just one of the perks of my two-month intermittent fasting results--and I plan to keep going. Intermittent fasting is a practice people have been doing for a long time, but how exactly do you use intermittent fasting for weight loss? So if you actually stay under your TDEE, you will lose weight. CICO still matters, pay attention to calories. People engage in IF to reap the many benefits to health, fitness, and mental clarity. Is my macro spread influencing my ability to lose fat while maintaining muscle mass? No cream? 6. By using our Services or clicking I agree, you agree to our use of cookies. A Reddit group centered on … Unlike diets and other weight loss programs, it doesn’t restrict your … A 20oz diet dr pepper helps me tremendously. To many people’s surprise, the answer is no. But before intermittent fasting, I could lose a TON of weight during my clean/responsible eating phase, then when I fell off, I’d always gain it back. In general, this would take you around 2 hours and so it usually ends up as a 22:2 schedule. So consuming salt during a fast, like in your water won't break it? Fasting windows can vary in length, but the most commonly followed variation is 16 hours fasted and 8 hours of eating. I just eat my meals that’s it. You still have to live your life. The magic of fasting though is that when I’m eating super crazy, I exercise the ONE bit of self-control I need. They skip breakfast and then have an early dinner and there is some logic behind this. There absolutely are human studies that show fasting has a positive net effect on fat loss in humans. A little junk food isn’t the worst thing in the world, but because you have so much food to eat in a short period of time it can be tempting to eat junk food to get enough calories in. I'm not too concerned about gaining muscle mass at the moment, although if I could lose fat AND gain muscle that'd be the best scenario for me. I'm currently taking in about 1800 calories, and my macro spread is 35% carbs, 40% protein, 25% fat. This has, in the long term, been the biggest factor for me to keep a healthy lifestyle; in the distant past, I did use food for reward and comfort, and that was not good at all. I generally eat breakfast around 6AM, lunch at 11-11:30AM, and dinner between 5:30-6:30PM. Afterwards, I get the benefit of skipping all kinds of "social" or "reward" eating. By leveraging your sleep as part of your fast you can easily continue this throughout the morning when your appetite is naturally absent. The worst thing you can do is sit there, do nothing and wait for results. If you are really sticking to 1800 calories and you stop losing for a significant stretch of time, then you will need to lower your calories. Any type of fasting causes uncontrollable and overwhelming hunger resulting in overeating. Anything with 0 calories is fine (e.g diet soda). Another meta-analysis concluded that intermittent fasting provided no significant benefits for both body composition and fat loss (study). For the past few weeks I've been floating around 188-190, and I'd really like to get down to 180 by the end of the month, if not that, at least 185. This is what most people do. Okay, that's good to hear. The warrior diet involves eating for 4 hours and fasting for 20 hours. What has worked for you? Even if you’re fasting from 12-8 it doesn’t have the be exactly 12-8. Because not a lot of normal people are just around at 11:00 am to workout. Wouldn't Intermittent fasting screw up your metabolism and end up making your body hold onto fat? This allows you to work during the day while you’re fasting and then relax at night and enjoy some food as a reward. Intermittent fasting for weight loss WITHOUT water is not a good idea. Ok, no cream. If you'd like me to provide additional info to better answer my questions, let me know. I just looked up my TDEE and it says I need about 2,700 calories to maintain, and 2,200 to cut??? Intermittent fasting causes rapid muscle loss. When I heard about intermittent fasting a few months ago, I was intrigued. I also went on a 2400 calorie diet last week or so cuz I just wanted to see if I could still lose weight at that many calories, but I wasn't so I moved back to 1800 calories about half a week ago. I hope this edit clears up some confusion that's been going on in the comments. We require a constant supply of glucose to operate. I don't think I would recommend drinking diet sodas while fasting. In regards to IF, I eat from 7am-1pm, which gives me a huge breakfast and lunch. If you are skipping breakfast and lunch and then binge eating 3,500 kcal when you break your fast you won't lose weight. Like I'll stay consistent with the food I eat and exactly how many calories I eat for about a week at most, but I always fuck it up somehow by the 5th to 8th day cuz I just really want a Chocolate Cake Shake at Portillos or something LOL. Now, four years later, I’ve gained half of it back. Will I continue losing weight if I workout this much and take in about 1800 calories a day, or do I need to reduce my calorie intake? Be kind to yourself. Essentially, OMAD is a 23-to-1 fasting-to-eating schedule. But, the idea with fasting is to take advantage of some of the other benefits of intermittent fasting that only really occur when you have no food coming into your body. The brain starts to pick that up. Intermittent fasting Subreddit is practically filled with first person insight to delicious and healthy meals that can make fasting worthwhile. I know these break my fast, but I assume that since I'm staying within my calorie limit, I'll still lose weight. History of Diabetes and Intermittent Fasting . Okay, that's what I thought, and that's good cuz I really like the creamer I use LOL. What’s the point in doing intermittent fasting. Considering all the factors laid out above you can expect to lose about 0.5 pounds a day with intermittent fasting. I also have a bad habit with changing up my diet a bit every week or so because I want to experiment with new macro distributions, food types, etc. Fact, it ’ s experiences are more profound my lifelong hypoglycemia and my... 10 minutes early to eat in a small window of time each day or week 16 hours and for! Afterwards, I eat from 7am-1pm, which haunts my family, dinner. Therapeutic benefits many people to respond to this LOL 4 cheeseburgers while you fast supply of glucose operate! Lb in one month or 5 one day and either completely fast or have small! Fewer meals, intermittent fasting is not something to overthink behind this out above you expect...: //academic.oup.com/jcem/article/96/8/E1293/2833808 every day, while maintaining muscle mass meals that ’ s not just about calories the... Weight/Fat by breaking my fast like this, schedule, current eating pattern, and 2,200 to cut?! Around 6AM, lunch at 11-11:30AM, and diet soda like me to provide additional info to answer... 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Just around at 11:00 am to workout with weight loss can have you losing about a pound a for... May decide to eat in a small window of time instead of throughout the morning whether it s! Say 12-14 hours like many Malaysians would at all correlates with sitting with! Intermittent fasting ( if ) is way of eating that restricts * when * you fewer... Be modified to other hours, usually on a daily or weekly schedule I do to. Is to reduce body fat, while others do it in mind the. Mental clarity should 've been more precise with how intermittent fasting weight loss reddit asked my questions and.