Calling all you intermittent fasting experts

[freshstart2233]

I am going to be starting this next week alongside calorie counting.

I am thinking of doing 15:9 to begin with, to ease myself in.

When you are “fasting”, can you drink water? Tea with milk?

If you have done this have you had success?

Don't want to discourage you but I'm at the end of my second week of this now and have not lost one pound, not even half a pound! I have been doing a mix of 18/8 17/7 and 18/6 and been careful of what I eat in the window, feel like giving up tbh

I’m doing 16:8. Water and black tea are fine. I would cut out milk if you can for the first couple of weeks.

I’m on week 4 and have lost just over half a stone. I am combining it with 1200 calories though as I’m short and anything over that I gain. Total pain in the bum.

Absolutely drink loads of water. I think you do whatever makes it easier to do so tea with milk is probably not ideal but if it gets you through til it's time to eat, do it.

I've been doing it more or less for 2 years and lost a bit of weight at first but none since (am very fat). But I feel soooo much better whe doing it and my waist measurement has definitely decreased.

I think that I am eating too many calories cos I'm ten days in and not an ounce lost!

I do intermittent fasting. I have drinks with no calories when I'm fasting (herbal tea, water or black coffee.)

I don't think it's helped with weight loss but it's definitely helped me keep my weight steady rather than piling more on. I feel so much more energetic and generally less sluggish and I think it gives my digestive system a proper break. So I think the health benefits are real even if it doesn't end in weight loss.

The main benefits of intermittent fasting are not weight loss. The fasting means that you have a smaller window to eat, so it does tend to help with weight loss, but it's not the point.
If you want the weight loss, combining it with calorie control is great, good luck!

The point is that during a fasting window, your body operates on different metabolic pathways, which have benefits - eg reduces various cell-level inflammations, improves insulin sensitivity etc, and if (eventually) you get into longer fasts, there are benefits like improved immune system response, increased generation of stem cells, & increased internal clean-up of certain proteins etc which contribute to ageing and inflammation.

If you're being strict: water, including if you flavour it with slices of lemon, apple etc. (But not squash) Black & green teas without milk and herbal infusions. Black coffee is ok but the caffeine in it isn't ideal.
Adding milk isn't ideal, but if it helps you stick to it, then absolutely!

i did 18:6 but i did start at 16;8 and work up to it.

I 'clean' fasted, so only water or black unsweetened coffee during fasting period.

Water for hydration, the coffee for the hunger pangs.

Drink plenty of water and ok to drink tea and coffee as long as no added milk and sugar. It worked for me, lost 10kg in a few months and have maintained the same weight for over 3 years now.

You absolutely can drink water - and fruit tea and (small quantities) black coffee.

However, there is little point in IF if you don't also change your eating habits. The key is cutting out UPF, sugar and refined carbs as much as possible. And don't drink calories, especially sodas or alcohol.

This is what I found effective:

10.30-11 am - have a 2-egg omelette incorporating 1m-2 portions of vegetables OR a mixed salad that includes 1/2 cup of complex carbs plus 2 boiled eggs or a cup of salmon or chicken or a tin of tuna.

Early/mid-afternoon - some fruit or a yoghurt (Greek full-fat) or a handful of nuts.

Around 6 pm - chicken or fish with LOTS of vegetables and a cup of lentils, chickpeas or quinoa.

I save time by baking several chicken pieces at the same time and using them over the next couple of days. Ditto roast vegetables. I bake or pan-fry salmon or other fish. I eat a large variety of Steamed vegetables and salad ingredients. I make up batches of different salad dressings, which is another great time saver.

This is healthy, tasty and has become a way of life. I find that I can maintain a healthy weight without even trying. If I find that I've gained a couple of pounds - after holidays, celebration dinners or a few too many nights out... - all I have to do is reduce the portions slightly.

Not forgetting exercise, which has been truly life-changing. I'm fitter now at nearly 70 than most women in their 40s.

I've heard it works better for weight loss when combined with 5:2 dieting

And I agree with @WrylyAmused about how IF affects the different metabolic pathways.

Dr Becky Gillaspy on YouTube has several easy to understand explanations of how IF affects these and how cutting out sugar in particular stabilizes one's metabolism.

Around 6 pm - chicken or fish with LOTS of vegetables and a cup of lentils, chickpeas or quinoa.

I save time by baking several chicken pieces at the same time and using them over the next couple of days. Ditto roast vegetables. I bake or pan-fry salmon or other fish. I eat a large variety of Steamed vegetables and salad ingredients. I make up batches of different salad dressings, which is another great time saver.

Sounds like a fairly restricted diet... also not a good idea to cook veg in advance

Try lots of different herbal and fruit teas. You are bound to come across one you actually like.

In what way is it restricted? I use lots of different flavorings and spices, a variety of herbs, lemon juice, ginger, garlic, turmeric. There are so many vegetables to choose from, different types of fish, different complex carbs...

I don't see the problem of steaming or roasting vegetables, and incorporating the leftovers in next day's omelette or salad and dinner...

UPF, sugar and refined carbs literally assault our taste buds and cause cravings for more of the same. It takes a while to wean oneself off these foods, but in time our taste buds recover and one learns to appreciate the subtle flavors of vegetables and herbs.

Thank you all. What about drinking sugar free in the fasting periods? I struggle sometimes with plain water although I am trying to drink more!!

Most of the commercial sugar-free stuff contains additives which aren't great for you and may continue to negatively affect your gut microbiome and metabolic pathways.

If you want to flavour water, ideal is just a slice of two of fruit/few sprigs of herbs in the glass (or make up flasks, so it can infuse for longer in the fridge). Or herbal/fruit tea infusions can be made cold as well, just need a bit longer to brew.

If that's not enough flavour, personally I'd go for a "single shot" (ie 25ml or less) of real fruit juice in a large glass of water over any of the processed sugar free drinks - yes, the fruit juice contains sugar, but it's much better nutritionally than squashes and fizzy drinks.

Ok maybe not restricted just a bit limited? Also thought it's best to eat veg fresh cooked that's all

What I outlined above is just that, an outline of the building blocks of my diet. And by diet I don't mean 'dieting' - it refers to what I tend to eat.

In the past few days I recall eating:

Several different salads with different ingredients - a variety of salad leaves, red cabbage, tomatoes, cucumber, spring onions, red onions, peppers, carrots, olives, with protein (chicken, salmon, eggs), different complex carbs (lentils, chickpeas), different herbs (parsley, basil, dill, mint), and different dressings (honey mustard vinaigrette, balsamic vinaigrette, lemon juice + EVOO, Asian dressing), other flavourings including feta cheese and walnuts. I also had tabbouleh and ful medames. The variations are endless.

I had a couple of omelettes with cream cheese and left over roasted peppers and tomatoes, and one with bacon and cheese. And yes, I know bacon is UPF, but once in a while is perfectly okay.

Dinners have included salmon and/or chicken with broccoli, peas, asparagus, edamames, braised red cabbage, roasted peppers/tomatoes/onions/garlic. And wholewheat spaghetti with chicken, roasted vegetables, grated Parmesan and basil.

Snacks and desserts included Greek yoghurt , peaches, raspberries, strawberries - and a Magnum icecream...

Do I feel my diet is monotonous or restricted? LOL... 😅

Definitely this!

i have been following this way of eating now for nearly 3 years and it has massively lowered my natural appetite.

I have lost weight but am also fitter and healthier than I have been in years and I’m in my mid 60’s.

Dropped from size 14 to size 10 and am really not that strict these days. I do 5:2 on Tuesday and Thursday where I keep my calories around 800, the rest of the week I do 15:9 where I eat nothing - just drink black decaf coffee without sugar - until 1.00pm and usually eat dinner at 7.00pm and then low cal late night snack at 9.30pm at the very latest. This suits me fine without any real effort.

I suppose everyone is different and it's a matter of trying different combos to find what works for you