Rising Star
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I do 16/8. My window to eat is 12-8 pm. I drink water up until I eat my first meal around 1 or 2. I’m generally done with food for the day around 6, no snacking between meals. I also sometimes do short multi day fasts. The best way to go about it is to work up to longer periods. So maybe start with 6 hours between meals and note how your body feels. Are you eating enough in your window, getting enough water throughout the day? Note your digestion and energy levels. The first few weeks are tough but honestly once you adapt your body will get with the program. Now, it’s less me fasting and more simply not eating because I’m not hungry yet.
Rising Star
☝🏻 very true. I do same hours and sometimes I look up and it’s 2pm and forgot to eat. Plenty of water in the beginning helped.
I’ve done keto + IF for just over 2 years now and have lost more than half my body weight (was quite obese so I needed to). Happy to share tips of it would be helpful. 16/8 is a really good place to start and depending on your goals it may also help to change it up occasionally to 18/6 and even one meal a day so your body doesn’t get too accustomed to any one schedule and adjusts to it. Good luck with what has been an amazing experience for me!
Rising Star
Drink coffee, do your work, eat fruit, do a set of pushups every time you get up to pick something from your bowl of fruit.
Enthusiast
You cannot eat fruit while fasting
Rising Star
Most of the examples I see have people eating 12-8 but any reason 10-6 wouldn't work just as well?
I think my main issues are not enough exercise and late night snacking while working.
Pro
Yes, feeding window time doesn't really change anything. My only other recommendation is to eat 2 meals during your window vs a bunch of snacking. The idea is to limit insulin spikes
Following. Same mode of life. Can you do coffee? As long as I have coffee I don’t really need food
Rising Star
I treat all non-water liquids including coffee as an item with a larger window, but I limit that too.
1 hour before the food window the caffeine window opens. I use creamer so really it’s breaking the fast.
Recently started IF. What I do is just when I get really hungry drink a black coffee. It’ll suppress your hunger. After a week or so you just get used to it and then you’ll be a lot less hungry in general.
Rising Star
Also, very awake.
Just a heads up for any ladies (also guys) here, coffee dependence can really mess our hormonal cycle up. If you can start juicing greens to hydrate and give you a full feeling, you’ll be golden.
Enthusiast
It is food, the amount of calories doesn’t matter because it triggers digestion when the purpose is to let your system rest longer
I’ve apparently been accidentally doing this basically my entire adult life. Wake up...skip breakfast. Eat lunch...eat early dinner.
You know what also helps...Stop eating so damn much (and some type of exercise).
Cut down sugars as much as you can. Sugary foods make you feel hungry AF later on
Rising Star
Very true. Also, simple carbs like white bread, pasta, etc have a similar effect. You feel so full after 800 calories of spaghetti, and then 2 hours later you are ravenous.
Doing keto first makes IF a LOT easier.
IF is a fad just like anything else out there. I did 18-6 for four months and dropped 20 pounds, but it’s not sustainable unless you plan to live that way for the rest of your life. And even then, as you age your metabolism will slow and it will become harder. I put nearly all of it back on over a two year period.
Six months ago I started working out 4-6 times a week and monitoring my eating habits to maintain just a slight caloric deficit. I’ve lost ten pounds and several inches, increasing muscle mass and dropping my fat mass. And I’m not starving myself ever.
I have done a single meal for over 3 years, the first advise I can give you to start transition to fasting is to remove as much sweets as possible, is not sugar is sweet tastes even if those are keto friendly or 0 calories, diet coke for example would keep you craving for foods specially carbs, after a few weeks you will get used to eating in shorter windows, I know coffee is bitter and so is green coffee but those would help as well.
Evidently if losing weight is your goal low carb would speed up the process for sure, I have found that when I keep my food in a one hour window even eating carbs I manage to maintain or lose weight, if I keep it low on carbs is easier.
Good luck and no sweets for a few days
Zero app is helpful for tracking your fasts.
Did not work for me at all. I was bloated all the time and did not lose almost any weight.
What worked for me is three meals, with 4-6 hrs in between meals so I have sufficient time to digest (no snacking between meals) and breakfast being my heaviest meal (and only meal when I eat carbs) and dinner my lightest (just a piece of chicken/fish and some salad). You will have to start and see but everyone is different. Good luck with your diet!
Rising Star
Different approaches work for different people. Glad you found what works for you!
1. You have to be on keto. Standard American diet will make you hangry during IF. 2. Drink sparkling water, it makes it much easier
I alternated between 16-8 and 18-6 and have been doing IF for the last 3 years. Advices is 1. Drink green tea and ACV (no creme and no sugar) to start your day, it’ll help suppress your hungry esp when you start
2. Drink lots of water during the day
3. Be careful with vitamins- some have calories and may have enough to break your fast (over 35 calories can break your fast)
4. Make your last meal the heaviest and if you can try start fasted cardio- it will give you amazing results. Weird at first to workout on and empty stomach but it’s not really and emoted stomach bc your body will go start to be ketosis (and you do not have to be keto for this, by getting into IF and eating properly your body will start to rely on the stored fat for energy)
Enthusiast
7-11/12 here (I try to make it to noon). Black coffee and water as others have said is key.
One thing to keep in mind is that it can take two weeks to readjust your digestive system to see results and for your hunger to align. So be patient.
There is an app called Simple that helps you track water and meals.
Good luck!
I recommend the book Fast. Feast. Repeat. by Gin Stephens. It really helped me understand the science behind it, which was more motivating to me. I started on 16:8 but quickly plateaued. I’m now on 20:4, which sounds intense, but you get used to it pretty quickly, and it really works. Also, can’t say it enough, WATER.
Can I drink beef bone broth in the morning if I do 12-8 window?
Basically anything with flavor causes an insulin spike.
Been fasting from 7pm to 9am. 30min workouts 5 of 7 days. No eating out during travel thanks to Covid. Otherwise no restrictions in eating and drink about 3 times per week. Went down 10lbs from 182lbs in the 3 months I’ve been doing this...