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My weight loss journey isn't just about losing weight, it is just as much to do with being healthier. However, I do still have a particular goal to reach and I seem to have plateaued once again. Seems to happen every 10 pounds or so. Been considering some of the different approaches and I have been researching IF. I don't think I could do a long fast as some do here, and even doing an IF, depending on the particular timing I choose, will take some adjustments to my set schedule, especially when it comes to the dinner hour. If I only had to cook for myself or hubby, it would probably be easier, but I've got 2 ravenous teenage boys to cook for. So I have some thinking and planning to do.
In researching IF, I have found there are quite a few health benefits. I do have a question for you folks that do the IF regularly. When you are doing like a 16:8 IF, did you also lower your total caloric intake for that time or leave it the same? I currently have a goal of 1500, altho I haven't had that many calories for the last three days. I just don't want to end up with too few calories, altho I do realize that fasting over longer time periods obviously restrict calories a lot. I think my main concern is on my workout days. I do more strength training than cardio and I know that to rebuild muscle, you need to consume protein after the workout. I'm curious about how folks doing longer fasts handle that. I don't want to change my workout regimen for fasting purposes. Granted, the likelihood of me doing a longer fast will be in the distant future. as I would have to build up to it. I appreciate any advice you have on the subject!
Diet Calendar Entries for 14 June 2018:
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1183 kcal
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Fat: 66.72g | Prot: 75.41g | Carb: 69.96g.
Breakfast: Breakstone's 2% Lowfat Small Curd Cottage Cheese, French's Classic Yellow Mustard, Kroger Large Brown Egg, Pure Almond Milk - Unsweetened Original, Sugar Free Chocolate Syrup, Sugar Free Caramel Syrup, Coffee (Brewed From Grounds). Lunch: Cooked Green Cabbage (Fat Not Added in Cooking), Hillshire Farm Beef Smoked Sausage (2 oz). Dinner: Pork Roasts (Top Loin, Boneless, Lean Only), Great Value Unsalted Sweet Cream Butter Sticks, Pictsweet Deluxe Baby Brussels Sprouts. Snacks/Other: Mayfield Moose Tracks Ice Cream, Duke's Mayonnaise, French's Classic Yellow Mustard, Kroger Large Brown Egg, M&M's Peanut M&M's. more...
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2146 kcal
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Activities & Exercise:
Shopping - 25 minutes, Driving - 2 hours, Working - 7 hours, Cooking - 30 minutes, Showering - 12 minutes, Sleeping - 8 hours, Resting - 5 hours and 53 minutes. more...
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 Comments
I agree as well!! Keep it up!
14 Jun 18 by member: Cass3918
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i gained on IF...it just didnt work for me. made me stressed and anxious
14 Jun 18 by member: Mskieal
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Lift. Eat. Fast. If you need to break fast pre-workout, hit some oatmeal or a shake. Light and minimal. Lift heavy with a focus on progressive overload. Re-feed post Lift. Sleep. Fast. Rinse and repeat.
It's also possible to lift fasted. Some supplement with BCAAs whenifting fasted. If you mess with cardio. Do it on your fasting days.
FYI - I love IF and have practiced for years (Leangains). That said, what can be accomplished with extended fasting, particularly when combined with a legitimate workout program, makes IF seem trivial. Strongly recommend a try. I cook for my fam fasyed every day.
14 Jun 18 by member: jimmiepop
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I am able to fast for days at a time, yet still work out normally (I was actually able to increase my run from from 5 miles to 7 miles). Yes, I will sometimes feel less energetic, but, sometimes I will feel 'off the map' energetic. I will sometimes feel totally dead, but I have blogged about 'pushing through' and forcing my body to use its fat stores and not try to 'sleep' on me. Basically, for me, this concept of needing to consume calories to burn calories is not true (for me). I have only consumed 1,100 calories in the past 10 days and have run over 20 miles during that time.
14 Jun 18 by member: adefwebserver
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I recommend it, it helps me a lot, my calorie deficit is 1500 too but I do not follow it religiously, some days I consume more calories and other days less. 16/8 20/4 and OMAD
14 Jun 18 by member: Keilin_4
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@jimmiepop, I generally lift when fasting. I try to workout in the morning and eat after. Most of those days I've probably been fasting around 12 hours by that point. I'm just curious about if and when I choose to do a longer fast, how that may affect muscle repair. I do use a protein shake sometimes if I don't have time to eat an actual meal post workout. I also want to start making my own bone broth. I have an instant pot that will allow me to make it in a fraction of the normal time. I've got some research to do!
14 Jun 18 by member: LSG417
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If you eat breakfast at a typical time of 7-9 am and do not snack between meals, eat lunch at a typical time of 11-2 pm and do not snack between meals, and eat dinner at a typical time of 5-7 pm and do not snack between meals or eat after dinner (in other words, eat more or less the way most of the world eats, i.e. 2-3 meals per day without snacking) you are practicing IF.
14 Jun 18 by member: TtinaBee
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I agree withTtina Bee—-I typically eat breakfast about 4-5am, lunch 11-12, dinner 5-6. Most days (not all) that’s it till next morning. That’s essentially a 12 hour fast almost every day. I am trying to learn to eat more snacks because I need the calories.
14 Jun 18 by member: Kenna Morton
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With all the current interest in keto dieting there is a glut of information and how- to -do -it’s on all things keto readily available. I was researching things last night and came across a well written article on IF, answering many of the questions you have. I didn’t pay much attention to the source because that wasn’t my research focus. But, do a GOOGLE and you will find everything you ever wanted to know.
14 Jun 18 by member: Kenna Morton
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I was already eating just two meals a day with sometimes a snack mid afternoon. I then just started having that first meal a little bit later. Now i do 18:6 or 19:5. I don't really consciously watch my calories but i probably eat a little less some days and a little more other days. Macro-wise i probably eat a little less overall simply because there is less time between my first and second meals now. I want to lift but afraid to start before seeing a physical therapist. i don't want to do the wrong lift and push the numbness i feel from my spine to become paralysis.
14 Jun 18 by member: cjodyssey
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I don't do it often; but... document, document, document! Knowing what worked (and what didn't) when you look back several months is invaluable... helps you tweak things.
14 Jun 18 by member: From371to184
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In my research( as I've added KETO to my college nutrition curriculum)of which I teach) on IF I and many others still eat the required calories on the 16-8, I do not eat breakfast, just lunch and Dinner, the goal is not to get the insulin rush in the body, When you eat, insulin starts and that stalls your weight as the insulin start's working on the food consumed. If you are not eating , no insulin is being released, so you have a better chance of loosing weight, Insulin actually stalls weight gain.You can start out on IF 16-8 and go from there when you are more comfortable with it, you can prolong the fast!!! Good Luck
14 Jun 18 by member: DO N OK
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@DO N OK - That is also my experience.
14 Jun 18 by member: adefwebserver
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Thanks DO N OK. The 16-8 fast is what I was considering starting with. I am going to have to figure out good timing for that because our evenings can be busy and I rarely have supper before 6 or 7p. I'd really like to make that earlier so I don't have to wait as late to eat breakfast, especially on days I work. On my days off, I will skip lunch occasionally anyway.
14 Jun 18 by member: LSG417
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