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Intermittent Fasting

Discussion in 'Keep Fit & Maintain Shape' started by cheenu123, Jun 20, 2019.

  1. Caughtinbetween

    Caughtinbetween Silver IL'ite

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    I have recently started IF like 2 weeks back . I use bodyfast app to keep track of it . I used to follow its facebook page where people post wonderful results out of it. I never fasted all my life so when i started this after first 2-3 days when i could strictly keep up with 16-8 I started being inconsistent with the diet.
    So far , I keep my eating window during the day time which helps with work timings between 7-3 because i must eat breakfast , i try to keep it the heaviest . And lunch lighter than BF . With tea (w milk) once or twice . Then if i am very hungry for dinner time , i would either have very watery buttermilk or a small bowl of watermelon. That becomes dirty fasting but still something. I only lost 4lbs so far . I need to be little more consistent with the fasting times and able to do strict and longer fasts i think.
    I am really amazed at the kind of results people got with it in a span of few months with proper discipline.
     
  2. sokanasanah

    sokanasanah IL Hall of Fame

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    4 lbs. in two weeks is significant! In general, 1 lb/week is the recommended rate for weight-loss. Too much too fast sometimes results in losing muscle mass, not just fat. That will adversely affect your health. If you live in the US, you can monitor body composition with scales such as this one.

    Intermittent-fasting appears to have benefits other than just weight-loss. For example, there are indications that it reduces general inflammation. So, just stick with it even if the weight-loss curve plateaus occasionally.

    There many aspects of body-fat gain/loss that are poorly understood. It is a complex interaction between genetics, environment, metabolism, diet, sleep, exercise, and as recently revealed, the microbiome. What works for one person need not necessarily work for another. Combine IF with simple weight training and other exercise to preserve muscle. Watch your macro-nutrients, not just calories. Sleep, stay hydrated. Avoid sugar and processed foods like the plague. Keep good notes about what works for your physiology. Your overall health will improve for the long run. Do not focus exclusively on weight-loss numbers.
    :beer-toast1:
     
  3. Caughtinbetween

    Caughtinbetween Silver IL'ite

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    thank you for your response @sokanasanah . its very informative and helpful as any other response from you has always been. yes so far i am trying to do various combinations of fasting hours , including more fruits and veggies , water etc besides tracking food . Have to work on including weight training. And macro-nutrients too.

    i lost almost 40lbs three years back by religiously tracking in mfp and walking/bit of jogging, strength training . But since then while on fertility treatments gained all and much more back.
    thanks for recommending that scale . Never knew such a thing exists , recently got a regular scale from costco.
    thank you.
     
    hermitcrab and sokanasanah like this.
  4. silentlistener

    silentlistener Silver IL'ite

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    Anecdotal evidence definitely says a few individuals having lost weight due to intermittent fasting. But it has been proved that on the long-term the weight such lost cannot be maintained. The individual regains The Lost weight.
     
    Last edited: Jun 24, 2019
  5. silentlistener

    silentlistener Silver IL'ite

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    If you Google and search, you will find countless number of papers giving conflicting information about intermittent fasting.

    The following is the the authentic information. WebMD s a website meant for common man designed by authentic medical professionals of US.

    Here is what WedMD says about intermittent fasting

    Diet Myth or Truth: Fasting Is Effective for Weight Loss

    ( I am a para-medic)
     
  6. ashneys

    ashneys Platinum IL'ite

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    4 lbs in 2 weeks is good, you tend to lose more weight in the beginning since most of it will be water weight. Then it gets slower. I guess I lost about 3 kgs or so in the first 1-2 months, after that it was between 2-2.5 kg per month approx. That’s an average of 1/2 - 3/4 kg loss per week, which is healthy n consistent, no muscle loss or drastic changes. Plus it gets easier to follow, healthy n you aren’t torturing yourself. You seem to be doing pretty ok. Just continue it, till you get comfy before increasing hours.

    Adding to my previous post...
    Gradually increase hours, pick healthier food (this is important, add grains, veggies, millets) , be consistent. Some are good days n some aren’t, learn to differentiate between real n fake hunger. Yes that’s a real thing. Never starve when in real need of food. Listen to your body, it helps.

    Combine any form of exercise, even walking, sleep well, opt for healthy food, this IF is more like a balanced healthy life style change rather than some crash diet, don’t think it works well like that.

    Ever since I have started this, my internal fat, visceral fat has reduced, n internal body age has also gotten younger. Healthier skin, hair, etc. Apparently it delays diabetes n more health related stuff like that. Which was what made me try this in the first place. N I can see the difference.

    It may work differently for each, So try in ways that is acceptable for your body n see what works for you as it’s all about respecting your body. See it as a lifestyle change for better results.
     
  7. sokanasanah

    sokanasanah IL Hall of Fame

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    Some relevant articles from the NYT:

    Your body will resist weight loss
    Exercise keeps weight off
    We know very little about weight-loss
    Focus on quality over quantity
    Add weights to retain muscle!

    The take-home lesson is that no one method will work for everyone. Treat every method as merely a starting point. Keep good notes and figure out the routine that's best for you. If you remain patient, then the benefits extend beyond weight-loss. You may not even realize the gains you made unless you do a before/after full lab work-up!
     
  8. ashwinid01

    ashwinid01 Gold IL'ite

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    so this 16hr fasting rule, one isn't supposed to even eat fruits,nuts or veggies. In liquid nothing except water right?Or am i missing something?
    IMO IF works on some body type and wont on few.
     
  9. Caughtinbetween

    Caughtinbetween Silver IL'ite

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    the app that i follow to track this talks about only drinking water , black tea/coffee during the fasting period. No food of any sorts during that time of 16 hours .
    For me more than the body type , my food control is the problem . Some days i am good at it , while other days i just cant control and end up eating regular meals . I feel like for my kind of attitude i should put a small achievable target of staying away from food for some hours for a 3-4 weeks and then gradually increasing it .

    If on days I cant keep up with it for whole 16 hours , i try to eat a cucumber , water melon etc or a big glass of diluted buttermilk , or chai with very less milk and truvia etc . But ideally you should not eat anything during the fasting window.
     

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