I use My Fitness Pal for tracking my caloriesCan anyone recommend the best app for calorie counting?
Op has an app suggestion for iOS and I think it's in regard to track your fasting time
I use My Fitness Pal for tracking my caloriesCan anyone recommend the best app for calorie counting?
Op has an app suggestion for iOS and I think it's in regard to track your fasting time
Trying to figure out a good strategy involving Intermittent Fasting, Extended Fasting, and possibly Keto. Extended fasting honestly doesn't bother me, but I'm worried about doing it too much so I'm thinking of doing just a 3 day fast once a month. In general, I stick to a 16:8 fasting window pretty naturally, so for now I'm just going to make sure I'm more careful not to fall out of it. I can't stick to Keto perpetually, as I know family events coming up will pull me out of it, but I do think I can stick to it a couple of weeks after each extended fast. If nothing else, I've basically cut sugar as well in general, probably allowing for a cheat day or two each month before starting a longer fast.
Ive been doing 23:1 for the past week. Weight has dropped a bit. And believe me i stuff myself in that 1 hour window.
I also wanted to ask since fasting puts me at a caloric deficit, how do I change my diet in a healthy and controlled fashion when I no longer want to lose weight and just stabilize?
Also I think the #1 reason this diet worked for me was because time is much more simpler to track than calories. Calorie counting is a huge pain in the ass for me cause I really don't have any idea what I'm eating. Eat for one hour and then don't eat for another 23 was simple to grasp and form a habit out of. So I would like to not have to count calories in the future.
Eat at or above maintenence until you stop losing weight. Fasting by itself doesn't make you drop weight necessarily (unless you skip an entire day of calories), the calorie deficit is what really did it. Your hunger hormones correct on extended fasts so you end up eating less, even if you didn't count calories religiously. You probably noticed you were satiated with less food than before, especially if you shifted towards fat/protein heavy foods instead of carbs. Hunger pangs probably weren't nearly as sharp, or as psychologically painful.
You can just flexibly diet using IF if you're confident you can eat one small meal or skip a day of eating entirely. It's all about recognizing your overall balance of calories over, say, the entire week. This is something you can set up to be intuitive so you don't have to track every single detail.
For instance, eating 6 days a week but doing a water fast one day gives you the calories of that day added to the other six, plus you get the benefits of doing a full day fast. If you blow it out and eat a ton of junk because you're out and about, just work in a fast day, or a day where you have a single filling 500 calorie meal later in the day like 23:1. Countering a 'feast' day with a small meal/fast day is basically what is known as the 5:2 diet, but it works the same for maintenance.
You can honestly just stick with 23:1 if you want, expanding your eating window to fit whatever schedule you like or how you like to eat. Some people make one large feast, others break it up until two distinct meals. It's really up to you. There's no real 'danger' to coming off 23:1 unless you eat junk all day every day.
Congrats on the success so far, keep it up!
What is your activity level with regards to exercise? It goes well with IF as your body will preferentially partition calories into muscle rather than fat, even if you over eat now and then.
Unfortunately I'm mostly sedentary right now aside from walking in circles in my backyard. Any tips on exercises I can do while quarantined?
But whew, I'm hungry all morning and all night doing 11-7pm. It's only day four, so I'm sure it'll get better - but even loading up on chicken breast and veggies, I'm so hungry about 9pm, and I woke up today and all I can think about is food. Hope it gets better soon ;p
You shouldn't jump right in. Start slow. Try 10 hours. Then 12. And then gradually increase it by half an hour day by day, so your body can get used to it.But whew, I'm hungry all morning and all night doing 11-7pm. It's only day four, so I'm sure it'll get better - but even loading up on chicken breast and veggies, I'm so hungry about 9pm, and I woke up today and all I can think about is food. Hope it gets better soon ;p
Awesome. IF is great for appetite control. The first two days can be tough, but just power through.Put a watch on this thread, but since I'm done with finals now I think I'll finally start to actually go through with this
I've been doing 16/8 for several years now. You just do that every day. I don't even think about it any more as I'm simply not hungry before noon and I usually eat dinner by 7pm.This probably has been asked before, but I'm struggling to find an answer.
I've previously done the 5/2 diet a few times with great results.
But started reading about the 16/8 - 18/6 and thought I'd give it a try. Certainly seems like less faff.
But can't find out how often you're supposed to do it (I'm on day 3)... Is it everyday for a set period (i.e. until you've lost the weight you want) or is it 2 or 3 times a week?
Starting out with 14/10 is probably easier. Some even consider 16/8 too long of a eating window so I honestly don't know if 14/10 is really effective. In the end you need to find out what works for you. Just try 14/10 and if it works for you stick with it.
I've been doing 16/8 for several years now. You just do that every day. I don't even think about it any more as I'm simply not hungry before noon and I usually eat dinner by 7pm.
Not much right now as I'm recovering from a knee injury. But I usually go for a run/workout after work, so I usually eat when I'm done working out. But the times I was active in the morning I still don't feel the need to eat before my regular time. Your body really gets used to IM quite fast. Often, when I ate a bit more than usual for dinner I end up not being hungry at noon the next day, instead I won't eat until 2 or 3 o'clock.Interesting, ok.
Do you exercise much? I went for a run this morning and really felt the not eating until 3pm...
Not much right now as I'm recovering from a knee injury. But I usually go for a run/workout after work, so I usually eat when I'm done working out. But the times I was active in the morning I still don't feel the need to eat before my regular time. Your body really gets used to IM quite fast. Often, when I ate a bit more than usual for dinner I end up not being hungry at noon the next day, instead I won't eat until 2 or 3 o'clock.
I eat between 12 and 19 usually and exercise in the late afternoon early evening every day. Sometimes I eat after exercise often I do not.Interesting, ok.
Do you exercise much? I went for a run this morning and really felt the not eating until 3pm...
Yeah. After a while you do feel a little hungry before noon, but you're like I can wait.I've been doing 16/8 for several years now. You just do that every day. I don't even think about it any more as I'm simply not hungry before noon and I usually eat dinner by 7pm.
You don't really need to "diet" unless you mean cutting out empty calory snacks and drinks and too many sugars.Now if only I could develop some dedication to developing a diet and sticking to it so I can make some real progress
I hear you, but on the other hand I've been eating way too much fast food, so a meal plan that limits all the fats and sugars that I eat or even just choosing healthier items off the menu/healthier places to order from would enhance my weight loss even furtherYou don't really need to "diet" unless you mean cutting out empty calory snacks and drinks and too many sugars.
Edit: I suppose that sounds like a diet 😹
Calorie counting has a huge failure rate.Avitus BLEEN
Hi guys. Wanted to thank you very much for the advice you gave me in this thread. I've been 23:1 fasting for a little over 2 months. I lost 30 pounds and am no longer obese, but still overweight and hoping to be at a healthy weight in another 2-3 months. I really appreciate giving me the kickstart I needed to make this change. I also wanted to ask since fasting puts me at a caloric deficit, how do I change my diet in a healthy and controlled fashion when I no longer want to lose weight and just stabilize?
Also I think the #1 reason this diet worked for me was because time is much more simpler to track than calories. Calorie counting is a huge pain in the ass for me cause I really don't have any idea what I'm eating. Eat for one hour and then don't eat for another 23 was simple to grasp and form a habit out of. So I would like to not have to count calories in the future.
I feel like when being used to 16 I can easily do two days without much bother.Just did my first 24 hour fast
Honestly didn't feel that different from my usual 16 hour fasts
I've been doing OMAD (or let's say a 2 hour window) for two weeks now, working surprisingly well.
You're technically breaking it, but metabolic researcher, Satchin Panda, says that lower calorie intake has similar effect.Sorry to bump an old thread, but I've been doing IF for a bit and was wondering if anyone had some advice. I've found it surprisingly easy overall… except for my morning tea. I've always had one or occasionally two cups of black tea with milk in the morning, and I gather this counts as breaking the fast. I've tried drinking it without milk but didn't love it, I tried green tea and don't even like that…
Anyone have any tips? Or can I fudge it and have a tiny bit of milk?
So I can probably get away with a tea with milk? This would be great - like I said, other than that IF has been a breeze.You're technically breaking it, but metabolic researcher, Sanchin Panda, says that lower calorie intake has similar effect.
5 calories is negligible to be honest.Do I have to truly have 0 calories during fast for IF to be effective? I like to have C4 Sport mix in the morning which has 5 calories.
As I understand it, the problem isn't the amount of calories, but that the body will start insuline production no matter the amount.Do I have to truly have 0 calories during fast for IF to be effective? I like to have C4 Sport mix in the morning which has 5 calories.
As I understand it, the problem isn't the amount of calories, but that the body will start insuline production no matter the amount.