Has anyone found intermittent fasting really effective?

[MaGueule]

I decided I needed to lose the stone that has crept on since lockdown and thought I’d give IF a go after hearing a podcast about it. To be honest, I thought it would be hopeless for me, as for some reason I reckoned I’d be completely unable to function without three meals a day. My only previous foray into losing a bit of weight was with low carb, which was torture for me.

I fast from 8pm to noon the next day- but still have tea and coffee with a splash of milk. And a couple of days a week have something like a small bowl of yoghurt or berries for breakfast (and I’d never turn down a hotel breakfast!). I never ate much UPF but have tried to be a bit more mindful about avoiding snacks and sweet things. I’m still eating lunch and dinner as normal, drinking a bit of wine and eating meals out.

Two months later, I’m 6kg down. It seems to have worked brilliantly. I know 6kg is hardly record breaking. But I hardly ever feel hungry, have loads of energy. And my perimenopausal barrel belly has all but gone- I seem to have lost most around my middle.

I promise this isn’t some sort of ad for a weight loss programme. I just wondered about other people’s experiences of IF and if it’s worked well for others?

I always gain weight on my period. Never weigh myself while I'm bleeding now

I agree this eating pattern was quite normal until relatively recently.

E.g. my grandparents, working close to home would have a big breakfast c. 8am, lunch, then dinner would be on the table when DGF got home 5pm. He loved his food, always lots of bread and butter alongside his meal, but had an active job and snakcing just wasn't a thing. He was always slim, right through middle age, as most peope were in those days. So they did c. 15:9 just as a matter of course

Between 10 and 11. Usually wake around 7.00

Can i ask how soon you all saw results, ive done 2 weeks 16:8 only black coffee on a morning and I've gained 2lb.

It worked for me really well but I also mostly cut out alcohol and chocolate and sweets. Then I stopped doing it and put some weight back on. Now I've been doing it for a couple of years but not strictly everyday and maintain my weight around 60kg which is ok for my height though I'd prefer to lose 5kg more but this way of doing it is maintainable for me long term.

Ohh, tell me about the yogurt dressing....?

The basic ingredients are Greek full fat yoghurt, lemon juice, a little olive oil, salt, pepper. I like a bit of heat - chili flakes or Chinese chili paste. Plus any herbs of your choosing: fresh mint or parsley or basil or dill or oregano. You could even use a little dried oregano or Italian herb mixture if you dont have any fresh herbs to hand.

Interesting dressings can really lift a salad, but there's no rule book other than you need some form of acidity, oil and seasoning.

The same goes for marinades for protein and dressings for stir fry - there are infinite possibilities. Lots of ideas online and on YouTube. Experiment!

That's a bad idea as you will lose muscle mass when exercising in a fasted state.

You might lose weight but it's mainly muscle.

I've been doing IF with lowish carb for years. Love it as a way of life. So easy and flexible I mix clean/dirty fasting and fast between 16/22hours. Drink 2.5lts fluids at least and take my electrolytes religiously. Lost a lot of weight and never regained it, still slowly downwards. Use it to manage insulin levels, Type 2 diabetes now in remission for 5 years. I don't calorie count but do watch portion sizes...use processed foods as little as possible and avoid sugars/starches. Went cold turkey on sugar to start with...😭but worth it as had a ton of weight to lose and was being threatened with insulin. For me IF was linked with examining myself and my need to take responsibility for my health. I'm far from perfect, but pleased with job done....😍

Women should not exercise in a fasted state, but rather after having eaten:

While if you train fasted, research concludes that you’re more likely to tap into lean muscle as an energy source as the body is trying to conserve all fat and carbohydrate stores for critical reproductive functions.

‘My most often reply to a woman that tells me she is doing fasted training to positively influence body composition is "Really? Are you wanting more body fat and less lean mass?”’ Dr Sims questions.

Actually the jury is slightly out on this but a lot of studies suggest that fat burning is faster in a “fasted state”. That’s definitely my experience.

I realise there is a theoretical risk of loosing muscle but this has not been my experience. The key factors are to warm up and do some stretches, stay well hydrated and eat a good portion of protein after the workout.

IF, my healthy Mediterranean diet plus vigorous exercise keep my weight in check and strengthen my bones. A few years ago I was getting close to being pre-diabetic but was able to reverse this with this regimen.

I'm 70 years old and have been doing this for several years. I work out almost daily with Caroline Girvan, using 10kg and 12kg dumbbells (plus cardio/HIIT). I definitely have muscles!

Even if you just eat a small snack before training, that's better than training in a fasted state for most women:

"Long fasting periods and fasted training are perceived as stressors by our body, which would increase cortisol levels to cope and stabilise blood sugar levels using liver glycogen reserves. High cortisol levels are also associated with muscle breakdown and slowing of the metabolism – which is not ideal if you are training to improve body composition!

How might this affect women?
High cortisol levels can also impact female hormonal balance, as both cortisol and female sex hormones (progesterone and oestrogen) share a common precursor molecule called pregnenolone. In situations of stress, the body will prioritise the production of cortisol over sex hormones, leading to potential imbalances such as lack of periods (amenorrhea), fertility issues, and increased or exacerbated PMS symptomss_.
Bone health in women is strictly related to oestrogen levels, and as raised cortisol can lower them, it can lead to lower bone density and increased risk of fractures, something we want to avoid when training.
Prolonged elevated cortisol levels might also have an impact on thyroid hormones, reducing their production. When we have lowered thyroid hormone production, we can experience symptoms such as fatigue, weight gain, brain fog, altered body temperature and many more"

Only in that it means I can have two larger meals rather than three smaller so it stops me from snacking. Also having a defined eating window helps with the willpower.
But in terms of physiologically no I don't think so. It's the calories deficit that is making me lose weight, I don't think the 16 hour fast has anything to do with it.

Yes, it’s the calorie deficit which for many, IF makes it easier to achieve.

I'm reading Mindy Pelz Fast Like a Girl at the moment. Seems like a lot of moving parts to think about but I'm going to give it a go.

I am a bit concerned that I might have my hands tied behind my back because I'm on long term antibiotics that may well have borked my microbiome and jeopardised my ability to shift in and out of ketosis?? Not an expert here, just trying to get my head around a lot of her stuff.

Does anyone use ketone sticks and do you find them reliable?

I've done the 5:2 fasting diet off and on the last year. It really does work. I just find it really hard to stick to. I'm not fasting at the moment but stick to 1200 calories daily. This is working too and I enjoy 3 meals a day with a treat, every day.

Yep, no way could I stick to the 5:2. The reason the 16:8 works for me is that eating breakfast sort of seems to 'break the seal' on my appetite. I feel like my appetite is more in neutral in the morning until I eat something. I'm kind of a bit hungry, but it's a background feeling. Once I start eating, my appetite peaks and troughs for the rest of the day.

I do this & eat meals from The New Plan, it really works, I've been losing & gaining the same stone for a year & it really is the only think I KNOW will shed the weight, I'm back on it now cos I'm going to The Kings of Leon next weekend so I'm being militant

Same here. I don't get hungry until around midday now unless I'm ill (having a cold always makes me really hungry for some reason) but once I eat lunch I notice my hunger throughout the day.

Snap, if you’d told me I could happily skip breakfast i would have thought you were mad but I don’t miss it at all now and actually feel rather uncomfortable when I eat it on holiday.

What do you do about exercise?

I have to exercise either early or late. I usually have something before and after...

Ooh I've been recommended that book, how are you finding it?
It's expensive on Amazon so I haven't ordered yet!
But I've listened to her on podcasts a lot. I really like that she puts emphasis on fasting and the menstrual cycle and has insights into that.

It's a bit tricky with charting the menstrual cycle, eating a particular way in four phases across it and using different fasting/ and not fasting in synch with it all.

I listened to it on audible while doing other things and there were points in it when I felt like I should have been taking notes.

I'm only just into it and making any bold claims would be a bit premature. I have lost a chunk of weight over the last week that I've been following it but I always do and the real test will be over the coming months.

I'd recommend reading it though. It's refreshing to see diet mapped out for women and it makes a convincing argument.

Due to biological differences, women are more likely to tap into lean muscle as an energy source if they train in a fasted state, so make sure you eat at least a small snack before exercising.