Three years ago when I was diagnosed with diabetes I weighed 305 lbs. Using hypnosis MP3s at night I stopped grazing and switching to a low carb diet I dropped to 275 over the next year, and then plateaued. It was hard to lose more because of the quantity I ate.
I have been intermittent fasting (IF) for about 2.5 months and it has made an amazing difference.
I am a type 2 diabetic, using a low carb diet (no refined flour / sugar / rice / potatoes) and metformin to control my blood sugar. While this worked, my A1C was still bouncing around between 5.9 and 7.1. While the doctors are happy with those numbers, it does indicate elevated blood sugars relative to non-diabetics.
When I read about IF I decided to give it a try. I am using a 7 day per week 18 hour fast, I eat between 12 and 6 PM. It took about a week to settle in but my blood sugars responded IMMEDIATELY! Instead of lows of around 110 and highs after meals of 180, and taking a long time to drop back to normal, my sugars started reading lows of mid 80s, highs of 160 and immediate (within 3 hours) drops back to 105. Outside of my 6 hour window (and the three hours after the last meal) my sugars hover around 85-95.
Then I started losing weight.
Understand that I went back out and researched my caloric requirements to maintain / lose and targeted the weight loss range. In 9 weeks I have lost about 20 lbs. What has happened for me is that I have learned to treat mild hunger as "just another feeling" and ignore it. I know that when my window comes up I can eat. No, I can't eat "anything I want to", and anyone who wants to believe that is fooling themselves.
But the IF has also reset my "fullness" trigger. In fact prior to IF I didn't have a fullness trigger. I would eat until it was all gone, and then feel stuffed a short while after that. Now I feel full and it is easy to stop because I am full. A one thousand calorie meal is now filling, and because I have learned to ignore mild hunger, I tend to eat at noon, then get busy and realize it is 5:00 and time to eat. I eat another 1000 calorie meal and I am done for the day. My weight loss range is about 2000 calories so I am losing a LOT of weight.
Success feeds success and I am thrilled.
I can't say enough about IF, it absolutely has turned my health around and it is EASY.
It worked for me when coupled with almost total elimination of wheat and sugars from my diet. I never have been big on eating first thing in the AM. Having three well-rounded meals with lean protein and veggies within that 6-8 hour window keeps me satiated and takes away the urge to have snacks. Snacking makes me overeat anyway. Maybe little kids need snacks, but an overweight, middle-aged, sedentary woman like me? Nah. So yeah, I like IF for keeping my calories in control.
Let thy food be thy medicine and thy medicine be thy food - Hippocrates
"I never try anything, I just DO IT!" - Tura Satana
Pounds lost: 44.0
Fitness Minutes: (5,730)
2,121 3/28/14 8:39 P
I've been doing Intermittent fasting for two weeks now. I am down a pound so far. What I notice more is my measurements. I've lost 1/2 inch in my waist already. My clothes are fitting better. I've been doing a lot of weight lifting, so hopefully this means I'm replacing the fat with muscle since my actual weight is not a huge loss.
I Love doing IF (although I havent done it for longer than 7 days at a time...friends and alcohol kind of impact my eating window). I will say that I have restarted today, and I feel great. My goal is to keep it up until next Tuesday.
I see progress as going as long as 8 days without my cheat day.
I could never make it doing intermittent fasting. I exercise early in the morning and eat around a 300-calorie breakfast at 6:30, and as it is, I sometimes get the shakes by 10:30 and get light-headed if I don't have a snack. Even with a 100-calorie snack, by noon I'm famished. It's amazing how something that works for one body doesn't really work for another. I respect other people's methods, it would just be a disaster for me.
I am getting back to this. I stop eating around 7 or 8 pm, I have done this the past two nights. Along wiith getting back to cutting my calories I have lost 3 pounds. It makes me feel better when I wake up too, no bloat feeling.
*sparking since june 2007
current weight: 156.6
Fitness Minutes: (4,362)
6/19/13 7:55 A
I do it naturally a few days a week, I have a large brunch around 10am (about 500 cals) then dinner at 4pm of around 900 calories. It keeps me filled up and not thinking about my next meal all the time.
I have been doing the Leangains style of intermittent fasting for the past 7 months. Oversimplified, you eat all your calories within an 8 hour period each day. Exercise is done in the morning before breakfast. I eat all my food between noon and 8pm.
The main reason I do it is because it fits my schedule and my wonky digestive system ( I can't exercise if I've eaten, I get sick; and I get sick if I eat after 8pm because my digestive system is wretched).
I can report that I've been losing weight at a very steady rate of 1.1 lbs/week (which is great considering that I don't have much to lose -- a person who does not have a lot of weight to lose simply can NOT expect to lose 2 lbs/week no matter what the calorie deficit is) and I feel great.
By the way I have not been doing cardio AT ALL. I do very intense strength training for about 60-90 minutes / day (5 times/week) but zero cardio.
Fitness Minutes: (87,736)
4/7/13 5:43 A
I've been reading a lot over the past months about intermittent fasting and it sounds somewhat promising and something I'd like to give a try. Has anyone tried this approach with any kind of success when it's coupled with a solid cardio/ strengthening plan? Just curious to read what other's experiences have been as I've read some fairly conflicting reports. Thank you! Enjoy the weekend
All things are possible through Jesus Christ.(Matthew 19:26)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.