NFT: Intermittent Fasting- Anyone found success doing this?

eating my first meal around 11-12 and my second at 5-6 and not eating before or after those two meals works for me. I dont have much of an issue skipping breakfast as I rarely wake up feeling hungry. Its harder not to eat after dinner when relaxing.

Skipping after dinner snacks is easier to do in the summer when I am not watching sports as much and having adult beverages & usually snacks thereafter.

I also try to walk 30 minutes at least 5 times a week but work has been rough of late and just not mentally up for it. I will be able to get back into a good rhythm this weekend.

I can share with you what has been working for me. Around September 2021 I was around 270 lbs. I am 6'3. I stopped drinking beer (not alcohol but I haven't had a beer since Sept 12, 2021 - my last beer was watching the Giants vs Denver that day). I also reduced my alcohol in-take but if I am out, I choose other drinks.

As far as fasting, I fast a full day once a week. Nothing too scientific but I just choose a day a week, and all I do is drink water. I really feel great the next day. Believe it or not, I am not very hungry waking up the day after.

Right now I am 48 years old and I also am a runner, I try to run one hour daily.

I have plateaued but I am now range between 195-205 Lbs and have been there for awhile.

2 weeks in on a simple 16:8 daily fast. I’m seeing good changes already but I’ll wait a couple months before claiming success. It’s overly simple, eat just 8 hours a day but I’ll be darned if it’s not working so far.

no anti-depressants, but tried IF.

It didn't work for me.

Every day at noon, when my fast ended I was like Phil Connors in the diner in Punxatawny.

I was ravenous. I would time it too with a countdown and I wouldn't eat until exactly noon and then I'd eat like it was a competitive sport.

I do need to lose weight though.

the couple of days a week when I have 2 exercise classes. But I realized a couple of months ago that even though I was fasting 10-11 hours a day, just by cutting half and half out of my morning coffee I could get my fasting up to 15-16 hours a day those other 5 days. I've also added a Tbs of coconut oil to my coffee once a day in the afternoon or evening. My weight's been pretty steady for years now. I'd dropped a little under where I wanted to be just before my trip to Nola, but I gained it back there :) So maybe it's helped my weight a smidge, but basically I still feel the same

In comment 16123194 Bill in UT said:

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the couple of days a week when I have 2 exercise classes. But I realized a couple of months ago that even though I was fasting 10-11 hours a day, just by cutting half and half out of my morning coffee I could get my fasting up to 15-16 hours a day those other 5 days. I've also added a Tbs of coconut oil to my coffee once a day in the afternoon or evening. My weight's been pretty steady for years now. I'd dropped a little under where I wanted to be just before my trip to Nola, but I gained it back there :) So maybe it's helped my weight a smidge, but basically I still feel the same

Sorry, not on anti-depressants

Big time. I combined intermittent fasting with keto for 2 years and was shredded. It works.

I don’t normally eat until 1pm and finish around 7pm. If absolutely nothing else it cuts down on your snacking and unnecessary calorie consumption. Couple with exercise 6 days a week I’m in the best shape I’ve been in in years.

Reason being is that it should manage your hunger better if you can get over the initial 3-4 week hump of training your body's clock for eating. First month can be extremely tough though. Can't speak to the side effects of medications but if your goal is to manage hunger it's one of the best in your toolbox. Additionally eating higher protein, more fiber and healthy fats should help you manage hunger as well. Focus on higher volume foods with lower relative calories (green leafy vegetables are the best). Caffeine works as a great appetite suppressant for a lot of people (myself included) which is why a bulk of my "fasting" period is done in the morning when I can mainline coffee.

Had to get Invisalign about 18 months ago. Too big a pain in the ass to take out the Invisalign to brush b/w coffee and meals all the time so ended up not eating at all after dinner (ending around 7:30pm) until lunch the next day (around 12:30pm the following day). Typically just didn't eat or drink anything besides water for ~17 hours straight every single weekday.

Interestingly I continued to eat exactly the same types of food for lunch and dinner and still lost around 20 lbs (and I wasn't heavy to begin with). Went from ~172 to 152 lbs and honestly feel like I have a ton more energy and healthier overall.

Unexpected but positive experience overall that I've tried to continue.

Worked for me but it was slow and steady, basically a lifestyle change instead of a diet. WFH really helped as well as I wasn't having lunch with co-workers. Lost about 35lbs and have kept it off. I am near my HS weight and I feel great. I lost like 3-4 lbs a month? For exercise I ride my bike 3 times per week and walk my dogs. Losing weight is mostly food.

I started eating from 12-8. Now I'm at 2-8 but this was a gradual change.

My one and only tip is if you have a cheat day, enjoy the hell out of it with no regrets. Just get back on the horse the next day. So many people quit because they dont see quick progress or they have a bad day.

but its not a true fast because I put coffee mate in my coffee so have to cut that out
trying to get my A1C down, IF may help that some
havent done any anti depressants occasionally have contemplated if I am being to moody ( its always blown over) but gaining weight would be more depressing for me

Also only drank zero calorie beverages, black coffee, water, unsweetened tea, etc…
No side effects other than weight loss

Much like Aces, it actually helps control hunger and snacking. Just have to get over the first month hump so you and your system adapt, and you should see or feel results.

and down 7 lbs so far.

I was on it a few years and droped 20lbs pretty quick. I dropped off of it and got back on the last few years. It's perfect for me as it helps curbs some of my bad habits, I only eat 2-8pm.

I have noticed that it works best when my lunches are minimal. So I'll usually stop eating around 8/9 and then eat lunch around 2. My lunches are either smoothies or salads, but I don't eat a ton. Then dinner I eat whatever I want until I am full. I don't snack, I don't eat fast food and I don't eat sugary foods. When I do those things, the weight flies off and I feel great.

and used leangains.com as a guide. I did it with a much lower carb intake and not quite the protein.

The workout I utilized was 531 instead of the one he recommends.

I also stopped worrying about weight so much and focused on the waist measurement around the navel. That is a better measure to how you are doing imv.

Slow and steady wins the race.

If you prefer a 24 hour fast which some like better you can looking into "eat stop eat" which I have also used and recommend. The author is not very particular about what you eat as long as its healthy.

Good luck!

and when I do eat I get full faster. For me the 1st week stinks but after that it’s smooth sailing.

But it can motivate you and keep you on track. I have a friend who's losing no weight doing it but she eats 4000 calories between 12-8. She also stayed fat doing keto, Paleo, and WW.

My point is it's how willing are you to take the steps and do the work. IF works for some because there's less time to eat.

Good luck and be healthy and happy. Don't beat yourself up if you slip.

In comment 16123234 oghwga said:

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But it can motivate you and keep you on track. I have a friend who's losing no weight doing it but she eats 4000 calories between 12-8. She also stayed fat doing keto, Paleo, and WW. My point is it's how willing are you to take the steps and do the work. IF works for some because there's less time to eat. Good luck and be healthy and happy. Don't beat yourself up if you slip.

Lol, that’s just moving around calories. IF when done properly is supposed to teach your body not to crave unnecessary calories + all the energy benefits. Eating like an asshole over 12 hours is no different than doing the same over 8 hours.

In comment 16123234 oghwga said:

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But it can motivate you and keep you on track. I have a friend who's losing no weight doing it but she eats 4000 calories between 12-8. She also stayed fat doing keto, Paleo, and WW. My point is it's how willing are you to take the steps and do the work. IF works for some because there's less time to eat.

It's 100% eating too much processed food and added sugars for your friend. It's very hard to consume 4k+ calories in an 8 hour window eating whole foods. Even diets like keto, paleo and WW are completely flooded with processed options that are no better than the alternatives they're mimicking.

and live by it.

I was never overweight so I did not do it for weight loss.

However, I did do it for several pretty well documented reasons.

One, especially if you are lifting weights in a fasted state, there are significant increases in HGH and testosterone levels. I'm 55 so obviously those things are both concerns for me. Between lifting in a fasted state and doing 5x5, my most recent testosterone levels was over 700. Obviously, I cannot definitively state that it is because of IF, but it's likely.

Two, brain health. Lots of studies have shown IF improves brain health.

Three, slows down the again process. Again, some pretty well documented impacts on aging.

Four, energy levels. I noticed a big increase in my energy levels once I started IF. Around my mid 40s, I could feel that slowing down dynamic happening. Now, i really don't feel that much different. I lift hard three days a week, do HITT training 3 times, play basketball quite often with 20 somethings.

Anyway, can I attribute all of this to IF? No. Some of it is genetic. Some of it is that I lead a healthy lifestyle. But I absolutely know that IF contributes to these things

over two or three years I gradually got to one meal a day. I do this doing the work week. On weekends I will cut myself some slack and eat lunch. I do occasionally overeat during my one meal but it's still typically less calories for me than eating all day.

It seemed to be working initially but then after a few months she had not lost anything.

She was not really overweight. She was just trying to go from regular weight to bikini weight.

So maybe it works for people who need to drop a lot but not those who are just a few pounds heavier than they want to be.

I guess I do it because I just have one meal a day, which is dinner. I drink a ton of water & that fills me up, though it occasionally makes me sluggish AF during the work week considering I'm sedentary at my desk & not running around like I am on the weekends.

I usually walk about 4 miles a day & run about 30 miles a week. Throw in the one meal a day...I'm like the 43 year old version of Cordale Flott, Haha. My one vice is beer, but no beer belly because I counteract that by really getting my steps in daily.

I lost over 65 pounds. Didn't change what I eat just when.

Six years ago I went through chemo and afterwards had real bad neuropathy. Basically I couldn't feel my feet. Doctor told me it might get a little bit better but I would have it for the rest of my life. For two years before I started IF it stayed the same. About 3 months into IF my feet started to get better. Two years in they are back to about 90%. IF has more benefits then weight lose. Check out the doctor linked below.

Link - ( New Window )

nor was Keto.

10000 steps a day,
weight training 3 x week
peleton (or bike) 3 x week
drinking only water, sparkling water and tea
eliminating added sugar
halving portions
limiting snacking
good sleep
not eating right before bed or first thing in the morning

That's what works.

works wonders!

I do quarterly 3-5 day water fasts to cleanse my body and rebuild my immune system. Usually, lose 6-10 pounds during each.

In comment 16123354 DCGMan said:

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I do quarterly 3-5 day water fasts to cleanse my body and rebuild my immune system. Usually, lose 6-10 pounds during each.

DCG, I’m curious about this - 3-5 days just water?
Do you workout during?
Do you keep the weight off after (the 6-10).

where you don't get as hungry. Your metabolism is not burning sugar for energy, it burns fat. After the first 24 hours, going 36-48 hours really is mental because after the first day your hunger pangs pretty much go away.

By the way, what God told mankind that they were skipping meals if they only ate once a day?

I suspect the name of the God was Big Food, (including Tyson, Kraft, Heinz, General Mills). IMHO, no scientist ever got paid a dime to do a study to see if people were better off eating once a day, rather that eating a series of meals all fuckin' day long.

It's sort of advanced IF. I've lost 25 lbs in 2 months.

The one thing I realized is your body will adjust to whatever you do to it. After 2-3 weeks I stopped getting hungry during any time other than lunch.

First few days are always hard, but it gets much easier.

I’ve had quite a bit success with IT. Down 32 lbs from my highest.

I usually wake up and walk 2-3 miles and do some work. Then I eat a medium lunch around noon, work, then workout at 4ish. Another quick 1 milk walk, then dinner before 730.

The only draw back for me is that after a few weeks I hardly have an appetite for a lot of food and have to remind myself to drink water more. Energy levels can fluctuate in the beginning, but seem to increase after getting a routine.

The whole mechanism behind IF is making it easier for you to reduce your calories by limiting when you eat.

Ultimately it's all CICO. But it's really easy to sustain as a lifestyle post weight loss. I eat whatever I feel like, for the most part, and don't gain weight. I just don't like eating THAT much trash.

I have to really try hard to gain weight.

In comment 16123408 ZGiants98 said:

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It's sort of advanced IF. I've lost 25 lbs in 2 months.

Carnivore, IF, and OMAD worked for me. I've lost 110 pounds in two years.

At first I had to plan to fast. Over time it just came naturally. I eat as much as I want sometime between 12:00 and 2:00, and I'm good-to-go until the next day.

On occasion I might have a snack between 6:00 and 8:00, a hard-boiled egg or two, or some homemade beef jerky, but not very often.

on the antidepressant part for me, but I only eat between noon and 6:30 now. I also eat almost nothing processed and have animal protein three meals per week (not days, meals). This has worked wonders for me. I wasn't overweight to begin with, but my weight dropped 10 pounds. The main reason I am going to keep it up is that I am 56 and my most recent labs looked phenomenal. My triglycerides level was 65. It is usually closer to 150. Everything was well within normal limits. I was blown away by how good my labs looked and so was my doc. Blood pressure also dropped to normal after being 130/83ish for years.

I usually try to wait about 12 hours before I have breakfast. Fasting is good for you, even if you aren't trying to lose weight.

i guess i am asking because after just 6lbs lost, i reached a plateau. I mean its been two weeks since i have lost any weight, i am weighing my food and in a calorie deficit.

the only change is i am hitting the weights so maybe i am retaining more water? unsure. i will give it another month to see what happens.

if you have any thoughts on this, would welcome it.

In comment 16123514 GMAN4LIFE said:

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i guess i am asking because after just 6lbs lost, i reached a plateau. I mean its been two weeks since i have lost any weight, i am weighing my food and in a calorie deficit.

Could be a variety factors - weight is very fickle. Could be lack of sleep, stress, water retention or an actual plateau. 2 weeks isn't a long period of time. Weight loss isn't perfectly linear either, it's common to plateau for a bit then experience a "flush" where you suddenly drop a bunch of pounds.

I would introduce another form of tracking as well. Weekly waistline measurements are a good one (same day/time every week). Especially if you're reintroducing resistance training where you may experience some muscle gain, you'll notice weeks where your weight plateaus but you've lost some around the waist.

All I can do is tell you what worked for me.

First, I don't even think about calories. Don't know, don't care. For me, it's all about carbohydrates, cutting them out as much as possible.

I eat when I'm hungry and I eat until I'm full - meat (mostly beef or lamb, occasionally fatty pork, chicken thighs and wings from time to time); eggs, four to six a day; salt on everything. Butter (or ghee), beef tallow, duck fat. I do enjoy fish on occasion and follow the SMASH rule: Salmon (wild caught), Mackerel, Anchovies, Sardines, and Herring. Mostly canned, packed in water, never oil.

No sugar, in any form, and there are many. No seed oils, which are in damn near everything. No fruits, vegetables, or grains. Needless to say, nothing processed, Very little dairy, plenty of water.

version is fine. I set it to lose 1.5 pounds per week, and over the last 13 weeks have lost 20 pounds without being hungry once.

At -1.5 pounds per week I'm allowed about 1,850 net calories per day (calories in - calories expended by exercise). Using the app motivates you to eat healthier since things like apples have less calories than cookies, and to exercise more since it lets you eat more.

Aces nailed it with the "flush". In that website above the guy calls it a "swoosh" and sometimes its good to have a refeed day where you can enjoy and go over your maintenance calories.

When you are in a deficit and working out some are prone to to increased cortisol levels especially with excessive cardio. You will see some recommend doing heavy compound weights over cardio when using programs like IF. Depending on age, sometimes a extra day off is a good thing.

Klaatu; that is outstanding what you did. Well done.

SFG; You're a lucky guy with all those crafts you seem to like!

I cannot speak to the medication aspect but by age a human needs <n> calories a day to maintain homeostasis abilities and daily activity.You can Google that with age and activity level inputs.
If you reduce your calories, that's less energy and more of existing fat will need to go into energy production. Calories are just a unit of energy. Stored energy is fat and glycogen in liver and muscles.
Muscle building will require fat and protein. Like a track star, you can build up weight and then CUT down calories but maintain intensity.
The cycle is better than just progressively starving as the metabolism will slow to adjust to lack of calories.
Plus your brain NEEDS carbs so don't,5 just cut that out.
I am intrigued by flush diets that get rid of toxins and heavy metals plus all the shit from vaccines and so on. Have not ventured there

Which is why diets fail. The fat cells are ready to take on the excess.So lifestyle and diet are key to holding it
Fat cells shrink but never go away - ( New Window )

Which is why diets fail. The fat cells are ready to take on the excess.So lifestyle and diet are key to holding it
Fat cells shrink but never go away - ( New Window )

Your brain runs on glucose (yes, a carbohydrate), however your body will produce it from proteins and fats. Of the three macronutrients - proteins, fats, and carbohydrates - only the first two are essential for your diet. You can't live without them. Carbohydrates are not. Your body will produce them as needed.

Anyway...LoS, thanks for the kind words. I would like to amend what I said about processed foods, though. I make an exception for bacon (sugar free), and ever since Bill in UT turned me on to Wild Fork Foods, in addition to organ meats - liver, heart, kidneys, sweetbreads - I really like their Argentinian Blood Sausage (also sugar free).

where can you get it? regular supermarket or thats something you get from a butcher?

In comment 16125590 GMAN4LIFE said:

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where can you get it? regular supermarket or thats something you get from a butcher?

I usually buy it online, either from Wild Fork Foods, because none of their stores are close to me, or from Grass Roots Farmers Co-op, linked below. I don't know if any of the large commercial producers make a sugar-free variant. I've never found one. It's not cheap, but I'd rather spend three or four hundred dollars a month on real, healthy food, than a thousand bucks a month on something like Ozempic or Trulicity to keep my weight down and my health up.

Grass Roots Farmers Co-op. - ( New Window )