Yes, except that I have been eating a low carb diet for three years and had plateaued.
What happened FOR ME is that IF taught me that a feeling of hunger was not life threatening. That is one thing that the IF routine requires is to acknowledge that we feel hungry... and ignore it. I have bad Knees. They hurt. I ignore the pain. I feel hungry. I eat. Hmmmm.....
Now I feel hungry, I have learned that it is just another feeling, and I ignore it. When my window rolls around I eat.
So I absolutely agree with you. NO diet REQUIRES IF to work. And I (personally and individually) did not make multiple changes, I tried IF (after years of a consistent low carb diet) and it drastically affected my blood sugar levels and taught me the tools to start dropping weight again. And it is dead simple to do.
If you read the details of how weight loss works, the body uses glucose from the blood first, then glucogen from the muscles, then fat. So ANY diet that restricts calories enough to cause you to get to the fat burning stage causes weight loss. IF is just a tool. I still have to eat a calorie restricted diet to lose the weight.
No tool works for everyone. IF works for me. And as a diabetic, of equal importance it has radically affected my blood sugars.
JW - The high fat, low carb diet you talk about, does not require intermittent fasting to work. It works if you eat every 4-5 hours also.
So while some people might like to eat this way, it isn't required to lose the weight on that diet.
That's the problem with studies these days. They make multiple changes, and when the diet works, they just choose one of the changes, and say that is why people lost the weight.
If it was the LCHF diet that caused the weight loss, then intermittent fasting really did nothing, other than keeping you from eating for 16 hours. Like I said before, this might be desired by some people, but shouldn't we find out what actually caused the weight loss? Then if they lose weight on a LCHF diet, they can eat at normal times, or still choose to do intermittent fasting. Conversely, they might find that the LCHF diet does nothing, and it is the intermittent fasting that causes the weight loss. I doubt that, but it is possible, and I think it is pretty important to know.
Fitness Minutes: (990)
2/8/14 4:26 P
I've done a lot of research on weight loss and this is something that pops up here and there. There have been studies that prove that people who keep their calorie intake to 8 hours within a day (say 8am until 4pm) and exercise within their fasting period burn more fat than those who don't. There have also been studies that prove that if you keep that fasting period to 12 hours you can get the same type of results. Most of what I have read had the study participants on a high fat, low-processed carb diet at the time, which makes you feel more satiated during your fasting hours (think organic meats, eggs, coconut, oil, avocados, etc). They also made it clear that participants got at least 8 hours of sleep each night.
I personally know plenty of people who intermittent fast and they do it slightly differently. They'll have a 1 day fast every week or every other week, but they are in really great shape, it's on a day when they don't do any heavy exercising, and they eat really well every other day and take vitamins and supplements. They do it very carefully and only after they've been eating really healthily and consistently for some time.
It can be very beneficial for some and detrimental for others, but as none of us are the same or lose the same I say try it out. Don't go crazy, start small and see how it goes, but the worst that will happen is you'll be hungry for a few hours, right? Start with maybe 12 hour fast, so eat breakfast at 8am and don't eat anything after 8pm and get your exercise in before you eat breakfast. It doesn't sound that difficult when you look at it that way. If that is easy for you and you can keep it up for a while then go to eating breakfast at 8am and nothing after 7pm, 6pm, etc.
I have coffee with cream at 7am, take the kids to school, workout and then eat breakfast at 10am and dinner at 6-7pm so I go 15-16 hours without solid food.
I prefer to eat big meals and not snack.
Edited by: JUSTEATREALFOOD at: 2/8/2014 (10:39)
2/7/14 8:32 P
I binge when I do this. I feel all weak and willy nilly and then when I get to eat again. I will eat everything in sight. I don't see how intermittent fasting could help Alzheimer's. Perhaps I am not correct in my thinking, but Alzheimer's goes way beyond your eating pattern.
Edited by: MANDIETERRIER1 at: 2/7/2014 (20:36)
Fitness Minutes: (0)
2/7/14 6:03 P
I do this when I work in the mornings. I actually love it when I don't eat breakfast because I'm not a big breakfast person anyway, and I like that I feel actual hunger for lunch; hunger makes the lunch taste so great! Also, it helps me reduce calories on those days, and since I calorie-cycle, that allows me some leeway to eat more on other days. However, on most days, social eating (e.g., my spouse loves going out to breakfast) and boredom make it difficult for me to skip breakfast.
I will say that my husband eats breakfast and dinner only (so he usually has nothing but coffee between 9 - 4), and he has always maintained a healthy weight. Some folks swear by frequent meals, and more power to them. However, for me, eating frequent meals makes me focus too much on food and I never actually feel hunger before a meal. Also, there are many, many people that this works well for, and if you're one of them, I say go for it!
Fitness Minutes: (0)
2/7/14 9:46 A
I did this unintentionally a couple years ago. I stopped eating after dinner (6ish) and didn't est until lunch the next day. I just had black coffee and water. This is because was super queasy in the mornings. I would even do a long workout in the mornings and still not eat until I was done. I stopped after I quit drinking coffee, which fixed the queasy issue.
While it worked for a season from me, I found that it wasn't sustainable for me. I'd rather have good habits that I can keep doing for the rest of my life.
I have to wonder how people who overate because they had no willpower to avoid 4th meal at 11 p.m., can all of a sudden have the willpower to go 16 hours without food. Why didn't you just not eat after supper, until breakfast? Surely fasting for those 10 hours has to be simpler than fasting for 16 hours, and if you couldn't make it 10 hours, why would you be able to make it 16 hours?
The answer may lie in the fact that you are reducing carbs, and may have by sheer luck removed a trigger food. It may not even be overall carbs, but one in particular, meaning that you could eat more calories, or more carbs, and not fast for 16 hours, if you just avoided the triger food you eliminated when cutting those carbs.
Just something to think about. What carbs did you cut? If you can go 16 hours without hunger, why not eat the same food, and calories, over 3-4 meals throughout the day. I don't think it is the times of day that you eat the food, but what you eat. If eating this way works for you, then that is fine. I wouldn't change anything unless you find out that it was something you changed in your diet.
The thing is though, it sounds like you made 2 changes to your diet, not just 1. You not only switched to imtermittent fasting, but also less carbs. You could try intermittent fasting with more of the carbs you ate before, and then try eating on the timetable you ate before ( 3-4 meals ), while eating the smaller variety of carbs you currently eat. By isolating both changes you might find out whether the intermittent fasting, or the reduced carbs/ avoided trigger foods, were the cause of you not being hungry, and able to eat the proper amount.
You might be surprised what you learn, and it will help you understand how diet affects you too.
Edited by: RUSSELL_40 at: 2/7/2014 (03:13)
2/6/14 8:11 P
I think part of what helps me is the structure. It takes the pressure off of thinking about eating part of the time because I know it's not time yet. It actually frees me up. I feel as though I really need some structure right now so maybe that is part of what draws me to it. And, I will say, I did feel better and I did lose weight. It helped me become more aware of my choices. Right now, I feel like I"m drifting. My exercise habits are good but I need to clean up the mindless/emotional eating a bit. Thanks!
Half the world does it for a little over a month every year. That's what Ramadan is like; no food during daylight hours. Unfortunately, it doesn't seem to help anyone's health, and it can be damaging because some people overeat tremendously in the other part of the day.
I think it might work for some people because it stops the evening snacking and thereby limits total calories. Other than that, I've never seen any convincing evidence that timing of calorie intake matters for health if total calories are controlled. I have actually done it myself unintentionally (I've had periods in my life when I didn't have time to eat before noon or after 8:00), and it never seemed to help weight loss and may have made me more susceptible to colds and to iron-deficiency depression. I find I'm in a much better state of mind if I spread my calories out, which in turn makes it easier to exercise and make healthier dietary decisions.
If it works for you and you feel healthy, stick with it. If you find yourself having concentration problems, though, that's probably not a sign that anything good is going on with your health.
Fitness Minutes: (264,480)
12,948 2/6/14 3:53 P
I do not like to go longer than 3 hours between a meal or snack. Tummy begins to feel so empty, and that is really NOT good. Food is our bodies fuel. Need to stoke those fires regularly to keep the fires of our metabolism burning!
2/6/14 2:51 P
I do something like this most days of the week. I go to the gym in the morning around 7 and workout in a fasted state (coffee only) and then have a big post workout meal, around 9:30 which is usually around 500 calories. I'm not a big fan of breakfast food so this could be a big salad with protein and a banana or something like that. I used to do smoothies after I worked out and found that food I have to chew is far more satisfying to me.
I eat dinner around 6 or 6:30 and that's it for the rest of the evening. It seems to work best for me if I have a big meal first, but then again my workouts are heavier weights and cardio. I think it helps me feel more satisfied while in a caloric deficit to eat three good sized meals and one small snack over nine hours or so rather than five or six small meals over the course of the whole day. It may not work for everyone, but it keeps me comfortable while dieting. I do eat carbs, but try to keep them to around 40% of total calories and they are always whole food sources (beans, grains, sweet potatoes, etc). I don't feel that my metabolism is slowing down at all.
I don't follow anyone's program, I just experimented and this seems to work for me.
2/6/14 11:51 A
I understand what you mean about getting grumpy if you go too long. What's funny is that when I decide it's just certain hours I'm going to eat, it takes a lot of pressure off of me to resist certain things (processed food, etc). I do try to eat well overalll and I feel better when I limit carbs (not eliminate, just reduce).
2/6/14 11:41 A
I get really grumpy when I go too long without food. I am not convinced by the scientific research (journal published) that there are significant benefits. So, I spend my time and energy on trying to eat good things instead.
2/6/14 11:16 A
I'm wondering if anyone has had experience with intermittent fasting, such as the 16:8 fasting where you don't eat for 16 hours (say 8pm until 12 noon next day) and then eat within the 8 hour window. What were your experiences with it?
I've read some interesting research about it and its positive effects on issues such as diabetes, Alzheimers, fat burning and other issues. I did this for about a month and a half, and after the first few days, I really did feel better overall and I felt as though my desire to overeat had diminished. I will say that I had some trouble concentrating in the mornings sometimes, which is tough, and there were times I missed the idea of breakfast, although I would just eat it for lunch. I have been off it lately due to schedules and some lack of motivation on my part, but I plan on getting back on it soon. I definitely noticed some weight loss and thinning out and also the habit of no longer eating past 8 pm has stuck with me. I continue to do that.
Has anyone else done this? I know lean gains, 16:8 and others are similar. Would appreciate your input and experiences.
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