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Intermittent fasting/time restricted diets - weight management

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I don't think it really had any body composition advantages for me, but it definitely stops me snacking, which used to be a massive problem.
 
The Lamonster said:
I'm going to try intermittent fasting (16/8 i.e. skipping breakfast).

I usually take an allergy pill (allegra) and an adderall first thing in the morning. How do pills affecting the fasting period?
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They make it a hell of a lot easier. I take low dose vyvanse a few times a week and if I'm trying to lose weight I'll generally just fast for 24 hours while I take it.
 
danowat said:
Anyone got much experience of time restricted or intermittent fasting diets for weight management?

I am looking for something I can maintain permanently, I have done the 5:2 with good success however, as I train and compete in endurance sports I find it really tough to train on the fast days so wanted something I can do whilst not impacting my training.

Has anyone tried a time restricted diet? Where you eat normally within a 10hrs window and no solids outside of that window?.
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I did 5:2 for several months and lost weight from it. I stopped doing it when I started working out regularly.
 
the 16/8 method is very reasonable and simple, and flexible

8 hours is more than enough time to sufficiently get in your nutritional needs and the 16 hours of not eating i think is a great way to let your body sort itself out without being bothered

im normally cynical towards things like this but this 16/8 is solid
 
The Albatross said:
So ya'll who do these sorts of diets, do you, uhh, only day drink?




please say you don't have to give up drinking
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see this is something i'd complain about myself

but if you know you drink often and at night then you can make your eating window from 2-10 or 3-11.. but then normally drinking around that time probably isn't the best thing for your health anyway

but again, if you know you're gonna be drinking on certain days you simply adjust your hours accordingly

16/8, it sounds gimmicky and i don't even think you have to tell yourself youre on the the ~*~*~16/8~*~*~*.. you just eat your meals within 8 hours of your day, which is a lot of time
 
I've been back in the IF game the last few months. I've recently tweaked it after hearing about some research done on 12 hour eat/not eat windows however. I used to drink coffee in the mornings while fasting. According to ongoing studies, anything that the body has to metabolize starts your 12-hour window. Now I only drink water until I break my fast around 1:30 P.M. each day. I assumed my morning workouts would suffer, however I was once again surprised by how easily my body adapted and curved it's feelings of "hunger".

Not sure how the board feels about Rogan, but this episode with Dr. Rhonda Patrick touches on it quite a bit in the latter parts of the episode.

https://www.youtube.com/watch?v=uxM_CLsvieE
 
Been doing IF (16/8) for a few months. 30 minute walks on lunch 5x week, and about 40 minutes of weights 4x week (would do more but I can't).

Lost 15 pounds since IF. It's actually not that hard, just down some water or drink tea if you get hungry. Helps out a lot for me. I seem to get fuller more easily as well.

When I stop what my hope is that I'll be able to control my eating urges better, and eat super healthy in the mornings. I figure if I can eat nothing in the morning and be hungry, then eating healthy and not being hungry should be a cinch.
 
triplestation said:
the 16/8 method is very reasonable and simple, and flexible

8 hours is more than enough time to sufficiently get in your nutritional needs and the 16 hours of not eating i think is a great way to let your body sort itself out without being bothered

im normally cynical towards things like this but this 16/8 is solid
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I do the same thing, but in combination with Keto.
I did 20/4(18:00 ~ 22:00) for a long time but it was too much for my stomach at 2000 kcal.
16/8 is a lot less stress on my stomach.
 
theDeeDubs said:
I used to drink coffee in the mornings while fasting. According to ongoing studies, anything that the body has to metabolize starts your 12-hour window.
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I assume you mean coffee with milk or sugar right? Because there's basically nothing in black coffee that would affect your insulin levels.
 
Psychotext said:
I assume you mean coffee with milk or sugar right? Because there's basically nothing in black coffee that would affect your insulin levels.
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According to Dr. Patrick per Satchidananda Panda iirc, anything the body has to metabolize, such as caffeine, starts the 12-hour window. I only drink black coffee, so it was rough at first. My issue was drinking coffee early in the morning before the gym (4 AM), so my window closed at 4 PM, even though my fasting was from 1:30 PM-8:30 PM. My body was thus in a window of 16.5 hours.
 
theDeeDubs said:
According to Dr. Patrick per Satchidananda Panda iirc, anything the body has to metabolize, such as caffeine, starts the 12-hour window. I only drink black coffee, so it was rough at first. My issue was drinking coffee early in the morning before the gym (4 AM), so my window closed at 4 PM, even though my fasting was from 1:30 PM-8:30 PM. My body was thus in a window of 16.5 hours.
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Damn, let's talk more about this because I don't think I could do IF without being able to drink black coffee in the mornings.
 
The Lamonster said:
Damn, let's talk more about this because I don't think I could do IF without being able to drink black coffee in the mornings.
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Hah you're telling me. I had one of those michaelscott.gif moments of yelling "no, no" while hearing about it myself. My main problem was starting too early really. About the only time I can squeeze in my workout is early in the morning before work.
 
I've been doing IF for two yeara now. First couple of months it's hard. But you get used to it.
Drinking coffee or tea helps stave of appetite
 
theDeeDubs said:
Hah you're telling me. I had one of those michaelscott.gif moments of yelling "no, no" while hearing about it myself. My main problem was starting too early really. About the only time I can squeeze in my workout is early in the morning before work.
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Except you've found one source that says caffeine affects fasting, but there is a wealth of other sources out there that say the opposite.


edit: good discussion on reddit about this https://www.reddit.com/r/fasting/comments/5p30yj/dr_rhonda_patrick_said_drinking_coffee_yes_black/
 
I pretty much just don't eat breakfast, make sure to get enough protein and veggies. More carb after workouts.
 
6 weeks ago I went through a break up and lost my appetite, so ended up going back to intermittent fasting just because I had no desire to eat, I just had to so I didn't pass out. I eat one meal a day, before noon. Sometimes I'll eat a few Oreos or a pop tart before 6pm if I'm hungry. I've lost 20lbs in 6 weeks and feel great so I've kept it up.
 
The Albatross said:
So ya'll who do these sorts of diets, do you, uhh, only day drink?




please say you don't have to give up drinking
Click to expand...

If you do IF, you can give yourself a break every now and then. But if you are being health-conscious and trying to limit calories from bad sources, lessening the amount of alcohol you drink is a smart move.

theDeeDubs said:
According to Dr. Patrick per Satchidananda Panda iirc, anything the body has to metabolize, such as caffeine, starts the 12-hour window. I only drink black coffee, so it was rough at first. My issue was drinking coffee early in the morning before the gym (4 AM), so my window closed at 4 PM, even though my fasting was from 1:30 PM-8:30 PM. My body was thus in a window of 16.5 hours.
Click to expand...

I don't drink coffee, so it has never mattered to me, but everything I've read about IF suggested that black coffee is fine to drink during a fasting period. Same thing with zero calorie sodas.

Personally, I don't ingest anything but water during my fasting periods, but to each his/her own.
 
Yeah, IF took me about a week to get used to and now I typically don't eat before 5pm. It helps me because I'm also on a calorie restricted diet and I have an easier time eating one large meal than several small ones. I just drink a lot of water and unsweetened tea to deal with hunger pangs.

Most recent science seems to be for it and I've had a number of benefits from it. My wife has had a harder time with it, and she settled into a slightly less aggressive schedule that has her breaking her fast around 2:30pm so it does vary from person to person.
 
I just eat late lunch (anything I feel like eating at the time, no restrictions) and drink some OJ for breakfast. Rarely eat dinner.

I was able to maintain a good weight this way, neither gaining nor losing.
 
There's zero way I'd give up coffee for IF. I've seen no evidence it affects insulin levels though.

Edit - Autophagy related? Yeah, I don't really care about (or buy into) that aspect.
 
Definitely helps me control my appetite throughout the day. I've been doing a 16/8 for about 9-10 months now and I really like it. My eating window is 1-9pm.

Sometimes I'll take a Saturday off the IF and have a late snack.
 
I think a good way to consume less calories then you burn, is to just start eating a bit later, I'm never hungry first thing in the morning and I also don't feel really low energy with out eating up until about 13:00, high fiber/high protein meals are also a good way to stay full longer + make sure you are eating stuff you enjoy to eat, their is nothing that will make you drop a diet faster then eating stuff you completely dislike.
 
theDeeDubs said:
According to Dr. Patrick per Satchidananda Panda iirc, anything the body has to metabolize, such as caffeine, starts the 12-hour window. I only drink black coffee, so it was rough at first. My issue was drinking coffee early in the morning before the gym (4 AM), so my window closed at 4 PM, even though my fasting was from 1:30 PM-8:30 PM. My body was thus in a window of 16.5 hours.
Click to expand...

This is new. I've read tons of stuff on fasting and no one to date has suggested that caffeine would trigger an insulin response. I would like to see research that suggests that.
 
Not eating after 8 is tough, I'm so used to snacks. Morning is easy. I just drink black coffee when I wake up and it helps me make it until like 2 PM or so
 
Psychotext said:
There's zero way I'd give up coffee for IF. I've seen no evidence it affects insulin levels though.

Edit - Autophagy related? Yeah, I don't really care about (or buy into) that aspect.
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From the studies I've read doing a 16/8 window or even an 1 day off 1 day on is not enough time to start that process. It's mostly hormonal. Insulin sensitivity is a big one, go to recommendation for people with type 2 diabetes

The Lamonster said:
I'm going to try intermittent fasting (16/8 i.e. skipping breakfast).

I usually take an allergy pill (allegra) and an adderall first thing in the morning. How do pills affecting the fasting period?
Click to expand...

I can't comment about those meds in particular, but a 16/8 IF isn't unusual. There are whole countries where it is the norm

Safs Safs Safs said:
I thought it was bad to skip breakfast what the heck
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Complete BS, just marketing
 
I've been needing to lose some weight and this seems like an easy lifestyle change I can make. The 2-10 eating schedule lines up really well with my natural inclinations honestly. I've never been a big breakfast eater, the only real change I'd have to make is not to have the little OJ or milk I have in the morning currently and eat my lunch a hair later. And cut the carbs, but I was already in the process of that anyway.
 
tariniel said:
Definitely helps me control my appetite throughout the day. I've been doing a 16/8 for about 9-10 months now and I really like it. My eating window is 1-9pm.

Sometimes I'll take a Saturday off the IF and have a late snack.
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Yeah I have to take Sunday off because of my Saturday activites. I wouldn't be eating until like 6 pm. I just can't lol.
 
Dusk Soldier said:
Say you were trying to eat 2000 Calories a day. You might break that into 4 meals 500 calories each.

Well, 500 calorie meals are typically not very filling,so you're more prone to cheating and over indulging.

Reducing your eating window to 8 hours however means that you won't be able to fit in as many meals, so with IF you're now looking at three 700 calorie meals, or maybe two 800 calorie meals and a light snack.

Just because you're eating less often, you're able to reduce the amount of food that you consume, without drastically altering the type of foods you eat. And because your meals are bigger, they're going to be more filling.
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Yep this. Large lunch and large dinner and you're set. I don't understand all the people who insist on breakfast.
 
Hollywood Duo said:
It's also bad to be overweight. This is a diet thing not a permanent lifestyle change.
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The breakfast thing is complete horseshit (many studies have borne this out). In part it originated with a study which showed people ate more later if they skipped breakfast... but didn't take into account the fact that they ate fewer calories overall.

As for not being a permanent lifestyle change. It is for some of us. I don't ever see myself going back, and I think I've been doing this for something nigh on four years now.
 
I started 16:8 in January, and I've lost 20 pounds from an original weight of 192. It's been super easy as my mornings are so busy.

I have avoided bread, pasta (lazy keto) if you will, but the weight just melts off. I even drink beer on a regular basis.
 
Psychotext said:
As for not being a permanent lifestyle change. It is for some of us. I don't ever see myself going back, and I think I've been doing this for something nigh on four years now.
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Yep. After doing 23:1 for months, I would find it hard to revert back to a normal eating style now. Only having to cook once every day is also convenient for me.
 
The Lamonster said:
Intermittent fasting is really working out for me.

I'm doing 16/8 and losing a bunch of weight so far.
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I feel like there was a lot of time where I skipped breakfast and didn't see much. Although weekends are bad for me.

This would be easy during the week, but no food after 8PM (if you eat lunch at noon) on weekends? Yikes.
 
Monday - Friday I eat all my calories for the day between 7-11pm. Weekends because of social situations I tend to split up my calories between two meals. Works great for me. I love it and it's something I've been able to stick to for months.
 
In high school I had a schedule mix up where I didn't get a lunch period. It was public school and I was probably breaking some law because of it. Because I was a fucking idiot I never complained and nobody noticed so I went the whole year with just dinner and an occasional snack. I lost weight, went from overweight to regular weight, didn't really notice a change in my energy levels.

I've been doing that for about a decade now. Can't say I'm healthy per se, since I'm basically a couch potato, but I got plenty of energy and I don't really feel hungry all the time anyways. Nowadays I sometimes grab breakfast, and do occasionally eat two meals especially if there's free food at work, but usually I get by with one meal a day.

I wouldn't worry too much about all the "science" thrown around about whether or not you should eat breakfast or whether intermittent fasting is good for you and whatnot. That's a really deep rabbit hole; but I can say as far as weight loss goes if you keep at it really works since it's much harder to eat tons of calories in one sitting than in multiple sittings.
 
I've been doing 20/4 for about two years.

I don't have any problem getting in three meals and snacks in that time frame.

The only downside is that once you're​ conditioned to eating that way just a few bites of food will put you in full on eating mode and you're ravenous until you've put away your daily quota.
 
SirRyanOfSmeg said:
I get a big appetite after going through 23 hours of not eating and working out one hour before my meal. Drinking water during my eating session also helps me.
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That's still crazy, fitting all of that inside your stomach AND not getting heartburn or something.
 
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