To ask if anyone has done / is doing intermittent fasting? (16:8 etc)

[smallsausagedog]

Evening all. I need to sort myself out diet-wise but have absolutely no willpower Blatantly posting here for traffic, sorry!

I've recently started on a medication that just happens to be an appetite suppressant. This means I'm not too bothered about eating in the daytime. This makes he think that IF could work for me. If my window for eating is between 2-10 or 4-midnight, it wouldn't impact too much on participation in family meals etc.

Can anyone give me some insight on the positives / negatives? Thanks all!

Eat the usual family meals without the carbs: no potatoes, rice, pasta, bread etc. For most meals that's pretty easy to do. You don't need to add in substitutes, just eat the protein and veg.

There is a whole Board dedicated to intermittent fasting.

www.mumsnet.com/Talk/fasting_diet

I'm really enjoying reading other peoples stories here. I did the 5:2 years ago and lost a stone really quickly. I want to do the 16:8 and will give it a go tomorrow 9-5 but my worry is that it wont have much effect as I do nearly that anyway. Currently have breakfast at 730, lunch and dinner at 5 but I'm hoping the extra hour or so will make a difference. I suffer with reflux though so may need to try the 5:2 again instead

I wanted to add that it’s worth trying a number of different plans to see what works best for you - I initially started on the 5:2 but found the weight loss was a bit sluggish and that I really struggled to stick to the 500 cal evening meal on fast day. I would invariably go over the cal allowance and then slide into picking at things all night. With total fasting (bar water and hot drinks) things were actually easier as I would not slip as I knew I just had a few hours until I could eat whatever I wanted. These things are very personal though - experiment with what works for you. Some other things I learned were that the hardest part of the day was late afternoon/ early evening when I was preparing the family meal - I would feel the most hungry then and found focusing hard. I learnt to avoid doing things then that needed too much concentration and brain power. I often felt cold on fast days which you get used to but can be strange at first. You may need less sleep. Black coffee was a lifeline as was miso soup on a particularly tricky day. I also spent a fortune on clothes as it was really lovely to enjoy dressing so much - don’t get me wrong I still could see my imperfections but I got such a kick out of clothes looking flattering! It gave me a lot of confidence to wear lovely bright colours!
Also Friends initially may find your eating habits odd but they quickly get used to it!

I initially started on the 5:2 but found the weight loss was a bit sluggish and that I really struggled to stick to the 500 cal evening meal on fast day.

DH and I found the same thing. We switched to eating nothing at all on alternate days (excluding weekends) and it was easier and a lot much more effective than restricting ourselves to just 500 cals

Phonelock how did you manage with not eating anything? Didn't you feel awful and tired etc?

Oh my god @kemosabeimalone

What a story!

So I’m doing it now but it’s in conjunction with having a PT and doing a 10k training plan (as I forgot I put myself down for one when I felt great in October. Oops).

The scales are finally, finally going the right way.

I find that a glass of water when you have hunger pangs tends to tame the beast. I fast until midday every day bar one and cease eating at 8ish every night.

How did you change your diet for the non-fasting times? I obviously know I can't be scoffing cake and chocolate every evening, but I want to be able to eat our usual family meals

I eat LCHF the rest of the time. And like a PP said, I’d eat the family meal minus the carbs - so no pasta, rice, bread, pastry. I always have much larger portions of veg than everyone else, esp if they are low carb.

At home I substitute cauliflower rice for rice and courgetti for pasta and just have the sauce.

If I’m eating out, I usually ask for a side salad instead or the chips / potatoes . I’ve never had a problem with this. Half the time , no one you are eating with even notices.

A few weeks ago I was eating out with a big group and we had a set meal.

Starters was nachos / salsa or mini chicken kebabs, I had the kebabs.
Main was burgers and chips, I had the burger without the bun and a side salad.
Desert was chocolate cake or fruit pie but they were happy to bring me fruit and cream instead.
My friends had soft drinks or alcohol, I had sparking water.

At the end, one friend said something like “ you are so lucky to be the size you are when you just eat the same as me - it’s not fair “.

She obviously didn’t even notice that I’d probably had about half the carbs she had. But apparently it’s just luck .

Another CF person decided to give me a lecture in the middle of the meal, as I put loads of oil and vinegar dressing on my salad - he informed me it wasn’t healthy . As he tucked into his large plate of chips washed down with a pint .

I just mention all this to show that you can eat out in a very average place and not totally blow your healthy eating. And Most people don’t even notice.

@Celeriacacaca

No. Quite the opposite, I actually felt better! I think eating anything stimulates your appetite and causes the feeling of hunger. It is important to drink more though because you aren't getting the water from the solid food that you would normally eat. If you tell yourself that it's only for one day, it makes it bearable.

I also did it with my husband. There is only the two of us and I think that helped. I imagine that it would be a lot harder if you had to prepare meals for others on the fast days and then watch them eat.

People do like to comment when you are fasting.

I get accused of having an ED daily at work.

i pretty much fast everyday for 18+ hours, often do OMAD.

I would say that when you are pre-menstrual it is a bit harder, I often feel I need some food. So I eat! The rest of the month though, it is just really easy.

The health benefits of autophagy are really quite something when you look at the research!

People do like to comment when you are fasting

Yes indeed they do. I usually just avoid telling people. I just go out during Lunchtime at work. Or say I had a huge breakfast so I’m not hungry.

Sometimes at home I say I had a late lunch so won’t have dinner.

It’s a shame to have to lie routinely. But I get a bit fed up of randomers who are not medically qualified telling me that I’m unhealthy. Especially when 95% of those telling me this are probably a lot less healthy than me. I’m in my 50s and almost everyone of my age seems to on medication for high blood pressure, diabetes or CHD. People are popping statins left right and centre.

Yes, lost 10kg of baby weight doing 16:8. Usual eating window is from 12 until 6-7pm depending on what time we eat dinner.

I’m really interested in trying this but can’t quite get my head around what I can eat and in what quantities.

I like having a long gap without eating. It makes me feel well and helps a lot with keeping my weight in check.

For me, the easiest way is to stop eating after my evening meal at around 6pm then eat a very late breakfast, as late as possible, aiming for 12pm (often has to be earlier though).

I wouldn't be able to fast for a whole day, so the extended night-time fasting works for me. I drink cacao with milk though, so it's not calorie free. I don't stick to it rigidly either e.g. when I go out and eat later in the evening etc.

Low carb is something I would find difficult because I love my toast with butter and jam. The 18:6 or most often 15:9 is really great.

16/8 provides no additional health benefits over a normal eating pattern. It just helps motivation and may cut down on snacking.

But if you eat 5000cals a day on 16/8 or normal, it makes no difference, youre still gonna gain weight.

It’s been great for me! I was put on (medical based - not Pinterest kind) Keto for my migraines and between that and IF, I have lost 60kg, have reduced bloody horrible migraine meds by half, reduced arthritic inflammation in joints to the point that I needed all my rings re-sized down four sizes (I wasn’t overweight when I was married, and my rings are THAT much smaller now despite me about about 4-5kg heavier now 17yrs later). I do recommend taking a really comprehensive multivitamin tablet and a fish-oil one to help prevent hair loss, as well. Keep up the water!!!

There's been quite a few health studies now showing the benefits of intermittent fasting. ( in peer reviewed journals) I was advised to start by a nutritionist due to inflammation issues and it is a big help. My pain has decreased and my fissure gives me no problems (flared up awfully over Christmas when I wasn't following 16:8)

I started 16:8 last year and lost despite socializing at the weekends and not adapting my diet. I'm going to be more focused on it now to lose the last bit of weight so I'm 'clean fasting' - only black coffee, black tea or water, generally 18:6 but will try for some longer fasts. In need to cut sugar too as I can't moderate it and just end up binging on sugar.

I do think it's an easier way to lose weight and is sustainable as you can fit it around normal life and socializing. I eat out with friends and drink alcohol and still lose

Read 'Delay Don't Deny' and good luck

I started it last week eating between 11am and 7pm and I've lost 5lbs. Found it relatively easy so far apart from giving up my morning milky tea with two sugars. Bonus is it cuts off my evening snacking window which is where I do the most damage.

But if you eat 5000cals a day on 16/8 or normal, it makes no difference, youre still gonna gain weight.

This is true. DH's normal eating pattern is between 6pm and 9pm. It has been for years. Far more restrictive then the 16:8 but he still manages to put on weight unless he is careful.

16/8 provides no additional health benefits over a normal eating pattern. It just helps motivation and may cut down on snacking.
This is not true. There are plenty of proven health benefits to intermittent fasting.

But if you eat 5000cals a day on 16/8 or normal, it makes no difference, youre still gonna gain weight.
This is true. Weight loss is not, however, the only health benefit that exists.

This is not true. There are plenty of proven health benefits to intermittent fasting.

Is 16:8 really intermittent fasting though? Surely, anyone who skips breakfast, and there must be millions who do, eats this way.

phone I expect the thing that makes it effective is not skipping breakfast but cutting out post-dinner snacking.

@12help34please56 - you’re not going to lose much, if anything if you keep eating shit and logging out during your window. You do actually have to change your habits as well. Even slow, gradual habits will show fairly quickly, but cutting down portion sizes and making healthier choices during that window will make you feel more in control of yourself.

I did the 5:2 diet a few years ago and lost seven stone in 12 months, it was pretty fantastic. Downside was I was an absolute animal on fast days, I get aggressive when hungry and it’s difficult not to be hungry only eating 500 calories a day.