IF / ADF / 4:3 / 5:2 / 6:1 / 16:8 ~ Maintaining at a healthy weight ~ Chapter 4

[TalkinPeace]

This thread is for those of us who have been practicing IF (Intermittent Fasting) for quite a while and are now at, or nearing, their target healthy weight.
It's also for anyone who is doing it for the health benefits alone.

How do we experience fasts and balance a stable food intake while having little or no weight to lose?
How do we ensure that this WOL keeps us at the healthy weight long term rather than revert to yoyo games?
How do we ensure that we keep ourselves looking great rather than just thin?

Many of us have been maintaining at our original goal weight for many months, and others are joining all the time.
Obviously, the more the merrier!
It is also worth considering whether a second, leaner target might be achievable.

You'll find the first three maintenance threads and all the main 5:2 threads for posters practicing IF to lose weight here Fasting / 5:2 on the diet forum. We're currently on thread no. 35, but there is a new main thread every 2-3 weeks.

There are three other associated threads:
This one, which is an absolute goldmine of Tips and Links on how to practice IF, and the research behind it.

And here is a treasure trove of 5:2 recipes, mostly low calorie for fasting days, but there are also recipes for when you want to treat yourself. And, now we're maintaining, we'll need more of these!

Since I started the last Maintainers thread the importance of exercise has come to the fore, as part of our general health and to help weight loss. BigChocFrenzys thread is here

Is cauliflower cheese OK on a fast day? I suppose a portion isn't much more than 300 cals? Hadn't thought of doing that!

According to this www.bbcgoodfood.com/recipes/358608/cauliflower-cheese it has 250 cals/portion, but I'm guessing that is as a side dish. Double that and you still ok for a fast day. Unfortunately DH isn't a big fan of cauliflower.

Thanks for the link FF I guess you could get the calories down by reducing the quantity of sauce and using skimmed milk instead of full fat.
DD likes it, DS doesn't.

mrsf glad to hear that you are on the mend. Did you do the 30 day shred yet? And I hope this week is not too stressful.

Cauliflower curry is the best, especially my mum's. I also like these for a serious chilli kick.

Bouncy! That looks lovely, thank you. It's something that can be tweaked to suit everyone - my wife isn't a curry fan, whereas I am. And I'll use olive oil instead of butter.

Which leads me to ask, where do you get the Franks sauce from? (I've been meaning to ask Laska for a while now.) And why Buffalo bites?

Ok I may have been partially convinced about cauliflower (I hate it even in curry) after making a vegan Alfredo Sauce with it last night - bloody lovely

As far as I can tell, it's buffalo because it's based on Buffalo Wings that were allegedly created in a restaurant in Buffalo, New York, USA. Buffalo wings are generally deep fried chicken wings which are then smothered in hot sauce. You can get Frank's Sauce in Tesco and at Amazon.

You can also get actual Frank's Buffalo sauce from both retailers.

Thanks, Bouncy! But I don't do Tesco or Amazon - they're both too greedy, IMO!

But if Tesco's have it, it's likely the other supermarkets will as well.

I did think about the Buffalo wings connection - but I'd no idea that came from Buffalo itself!

OK, guys! Time for a drum roll!

Ta Dah!

Today, it's two years ago since I began intermittent fasting!

I can honestly say I have never felt so well. Even when I was in the forces and pretty fit I never had the feeling of well-being and zen-like calm (most of the time!) that I have now.

Thanks to everyone on here - and the good Dr M - I'm at my correct weight!

I've reined in my chocolate and biscuit habits; I have more energy than I know what to do with sometimes; and (thanks, BC) in the words of my son, "Your body's beginning to develop some definition, there, dad," mentioning deltoids and pecs! And it's true - I caught a glimpse of my pecs in the mirror this morning!

I've never had pecs, ever!

So, all in all, life's pretty good.

I did go to the doc last week - on an unrelated matter - and asked about blood tests since it's a year since the last time. He said I had some tests in June, which I can't remember, so I'll have to wait for a few months. But the last lot were pretty good!

Oh, nearly forgot! Thanks to the chin-ups I'm now doing, I'm now an inch taller - regaining the inch I lost in my fifties and sixties!

Last fast before the holidays and TBH I'm struggling a bit. I'm very cold, irritable and I've had indigestion (which I never get). For the first time in over a year I am thoroughly fed up of fasting. I think part of the problem is that when you are maintaining you have no goal. You don't get the nice comments from people about how good you look. Monday was fine, I got the buzz and got loads done, but today I just feel sick of it.

We leave tomorrow for the UK, then fly out to LA on Monday so I'm going to enjoy the next 2 weeks not fasting, but trying not to over eat too much. We normally walk a lot on holiday and we are planning a hike at the grand canyon so hopefully I won't put on too much. Hopefully by the time we get back spring will be here and fasting won't seem like such a chore.

Hopefully the rain will have stopped before you get here FF! Hilariously we've been warned about it for days and it was quite nice listening to the pitter patter last night! Don't worry. only supposed to last a few days and we expect A WHOLE INCH of water in total

I overate again yesterday - I think a lot of this is tied to my current severe sleep deprivation (thanks DD) so I'm going back to basics and doing 5:2 or 4:3 only for the time being because I think I'm a bit trapped in a cycle of indulgence and punishment - also because of looking into this whole vegan thing I'm just feeling guilty at every turn and not even enjoying my food and punishing myself by overeating (back to bad habits)...my fitness is also frankly awful and it's just over 3 months til the ride so I need to start thinking of myself a bit more positively to make the neccessary change. So, back to basics, one rule - 5:2 or 4:3 depending on the week's schedule, it worked the very first time.

I know what you mean about not having the same big goal though ff, it does make it harder. I'm more or less the same weight now that I have been for a year but I really want to drop those last few stubborn pounds/be realistically a size 8 rather than this annoying inbetween size 8 and size 10 I am currently.

So, FD today...tons of salad in and lots of batches of soup in the freezer. Also I do yoga on Thurs eve now so not eating dinner with the family which makes it easier too

part of the problem is that when you are maintaining you have no goal
Ah, that is where I am lucky.
Due to damaged knee joints, every pound I put on hurts
so I have a very strong motivation every day.

slightly scuppered today by coming home from work to remember that there are three trays of DDs amazing home made flapjacks in the oven

Also, re-read Breadandines post.
A couple of years ago he was a poorly chap heading towards ill health in old age.
Now he's not.
Us slightly younger ones have the advantage of discovering what works before doing long term harm to our hearts and other organs.

Gotta be worth it, even if you let your weight fluctuate by 4 lb every now and then.

I know its worth it long term it just doesn't feel like it. Just back from riding which always makes me feel better, and dinner is on the stove.

It better stop raining ATB it hasn't stopped here for what feels like 3 months and I am thoroughly sick of it.

Thanks for posting that B&W. It's not just inspiring to read about long-term maintenance on this WOL, it's important so that we all know that this really can be for life, regardless of the bumps in the road we inevitably will face. I'm getting my exercise mojo back now the weather's perked up and confident that I'll be posting similar comments when it's my one year maintenance anniversary at the end of July. Currently I'm only 1lb over target.

Have lovely weekends all.

Yay and Hoorah @b&w. I did not know you before IF but you are always brimming with enthusiasm and positivity on these boards.

Re: the buffalo cauliflower bakes, I am sure any hot sauce would work.

Like TIP I have a strong motivation. Mine is my family. Diabetes, heart disease, high blood pressure, high cholesterol and strokes abound. In fact, (I'm sure I have mentioned this before), I am the only one in my family who does not take any medication for any of the above conditions. I intend to keep it that way for as long as possible. And recently, two of my relatives (dad's siblings) died of heart attacks - one was only 64.

Breadandwine...A couple of years ago he was a poorly chap heading towards ill health in old age.

No, I was not!

I was a reasonably healthy 74-yr-old - albeit with middle-age spread (maintained, I might say, in line with my WW 'goal weight', set around the early 80s). I took regular exercise and was capable of walking long distances. At the time I was teaching an average of 5 hours a day - and on my feet for that time. I was reasonably confident that I would match, or even exceed, the age my father reached - 94!

What this WOL has enabled me to do is to build massively on that reasonable start.

BTW, I began this WOL after I read that IF on its own, or along with other treatments such as chemo, is effective against prostate cancer. A subject close to my heart! (Or some other part of my anatomy! grin] )

And I didn't know when I started, that I had any weight to lose (see WW ref above)!

Thanks, SED, good to know you're back on track - look forward to your 1-yr update.

And thanks to you Bouncy for your kind words. You certainly have more of an incentive to continue with this WOL than most of us!

About the Franks - is it hotter than Encona's WI hot pepper sauce, so you have any idea?

Bravo B&W very inspiring. Love that you're feeling so fit and healthy from your efforts.

Bouncy sadly, there's plenty of health-related family reasons to keep me inspired too. There's been issues with type 2 diabetes, cholesterol and heart disease on both sides of my family and I've lost 2 grandparents at a depressingly young age due to lifestyle choices. I see no reason to fall into the same patterns and am approaching my 40s fitter and healthier than I've ever been.

Setting a new personal goal could be the way forward FF? Let 5:2 just sit as a part of normal life but focus on something else to aim towards perhaps? A new endeavour you always wanted to do but never got round to it maybe?

Well done on your 2 year anniversary B&W you are a great advertisement for IF. SEO 1lb is nothing, you'll be back at target in no time. I've done 2 weeks of 5:2 plus being sensible (no wine in week ) and today I've lost my 2kgs and am back in the realms of 57kgs which is what I wanted for running my half marathon
FF I don't enjoy fasting either, but will be so grateful to go back to 1-plus-skipping-lunch-sometimes fasting instead of 2 per week. I've found fasting much easier because I've been out of the house teaching a lot.
I don't have the health motivators like TIP, BF or B&W but I just like being very slim and weighing less helps my running which I love doing and is my feel good drug. I'm not in a steady long term relationship and I know most French men prefer their femmes "minces"

Happy anniversary Breadandwine!

B&W
my beautiful model friend just linked this on FB and I thought of you !
www.vogue.co.uk/beauty/2014/02/28/chestnut-flour-pancakes-orange-blossom-coconut-yoghurt

Thanks, guys. This'll be you in no time at all!

And thank you for the link, TiP - there's a whole new undiscovered world out there, isn't there?

But the recipe isn't vegan, so I'd have to do some experimenting.

Tell me, have you any plain model friends?

Hi all I've had a few weeks of lots of visitors and meals out so the scales began their inevitable upward crawl. Getting back into a routine now and have managed two successful semi fasts this week - ended with a nice big meal, so days of over 500 cals but well under 1000, trying to fit in as many 16:8's as I can the rest of the time.

The wold garlic is poking it's head up and the nettles are appearing - so looking forward to lots of lovely foraged food over the next few weeks

and the world shrinks ....
I've connected to Anglaise on FB : and it turns out she used to walk my favourite dog!
Cats lives less than a mile from where my Mil did
holey moley fanoley : are my imaginary friends real after all

Hello!! I am back online! and I have my PC fixed so hopefully it will be ok now !! .. Right... am going to read back and see what I missed .. probably wont comment until tomorrow now though..

Hope you are all ok though..