{ "media_type": "text", "post_content": "Gained the COVID -19 (really only 10 pounds) but need to lose between 15-25. Been counting calories and mild exercise but we are interested in trying fasting but know nothing. How do you do IF right? When do you eat vs fast and what are the time frames? Do you eat only certain things on some fasts? Help appreciated", "post_id": "5ecaa1228566b7002baf4b3a", "reply_count": 7, "vote_count": 2, "bowl_id": "59e88be7e2808e00149b0443", "bowl_name": "Women In Consulting" }

Gained the COVID -19 (really only 10 pounds) but need to lose between 15-25. Been counting calories and mild exercise but we are interested in trying fasting but know nothing. How do you do IF right? When do you eat vs fast and what are the time frames? Do you eat only certain things on some fasts? Help appreciated

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Hi there, used to be a personal trainer and still passionate about nutrition- feel free to message me! I would select a 10 hour window to eat and fast for the other 14. What works for me is 10 am - 8 pm. Some people choose to eat in an 8 hour window for a more intense IF, but studies have shown this sometimes doesn’t work for the female body as it can cause too much stress, increase cortisol production (stress hormone), which has potential to cause weight gain especially in stomach area. Point is, find your balance and work up to the intensity- prob by starting with eating in the 10 hour window. As for the food, pick good fats as it keeps you full, like nuts, fish, eggs, avocado. Since it’s so calorie-dense, be mindful of the portion. These good fats actually help you burn fat - ironic but true. Get lots of clean protein in - id get some protein powder. Since protein is a complex molecule, your body actually uses up energy to digest it, thus increasing metabolism. Plus good if you’re exercising and looking to get some tone in. Def weight train as 1 lb of muscle is smaller than 1 lb of fat- even if you don’t lose weight, you’ll look “smaller”. As for carbs, the more fibrous, the better. Fiber is harder to break down so it fills you up longer and doesn’t cause that “sugar spike” in your blood, therefore decreasing insulin release. Your body can’t burn fat when insulin is in blood- that’s why IF works, bc during your fasting period there’s no insulin released and your body is working to burn fat. Foods with a lower glycemic index causes lower spikes in insulin release- look up a table of values for different carbs. As an example, brown rice obviously has a lower number than white. Hope this helps and good luck.

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There are some YouTube videos out there they are super helpful. I personally like to watch Dr. Berg.

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The key to any weight loss method is eating at a caloric deficit. IF makes this easy by limiting the window of when you can eat. If you are able to eat in a deficit without restricting hours, that works too. But there’s no inherent magic to fasting that isn’t related to a deficit.

helpful

If OP chooses to eat same amt during IF as she would during a normal eating schedule, she can technically make more progress during IF because her insulin levels are lower. I made a separate post on explanation below

helpful

I have my eating window from 8pm until 12am each day. It works for me.

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How many calories are you hitting and is this a deficit for your body mass?

Does anyone do a fast for a full day? Or a cleanse or something monthly?

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