16:8 diet

[Mummytron]

Anyone doing it and can give tips please? I know it's where you only eat in an 8 hour window but wondered if there's anything else I should know?

Hi all
Dabbled in 16:8 at the start of this thread and did quite well also did 5:2 a few years back with good weight loss. Can't face 5:2 and 16:8 is so easy been doing it since Boxing Day and lost around 5.5lbs so far. Finding it reasonably easy. I have a brunch around 11-11.30 then a substantial snack around 3.30pm then dinner at about 6.30pm.
Also I have milk in my tea outside of the window maybe 3 in the morning and 1 at night.

Well first week done although not very well due to all the left over Christmas goodies still hanging around. Anyway still managed to lose 2lbs so very pleased, hopefully next week will be a lot better.

How is everyone else doing?

Right I’m starting the 16:8 today - will have my first meal at 1pm as I’ve got the gym tonight so can’t have my last meal until 8:30.
Does anyone know if having a protein shake (100 cals) during the fasting window will derail the whole thing? I go to the gym first thing most mornings and follow up with a protein shake as it’s recommended you have it within 15 mins of finishing your workout but don’t know if this makes the whole fasting pointless as I’m breaking it.

Tickle - I suspect the answer is really No but I'd take the protein shake and then after two weeks review how you are getting on. Others will hopefully be more clued up and tell you why...

Great start Blue. Waves ELR. I see C4 is re-running How to lose Weight Well at 8.00 pm tomorrow, Tuesday.

Christmas goodies in this house need to be gifted elsewhere as they are causing havoc...

Thanks Forty I’ve been on a high protein/low carb diet for about 6 months but want to get rid of my Christmas excess as quick as I can and I’m hoping the 16:8 will make it more sustainable as at the minute I keep yo-yoing.

Is the “rule” nothing more than 50 kcals when you Fast? I’m sure I read that somewhere. So a splash of milk in tea/coffee is generally ok, but anything more spikes insulin production etc etc.

Waves back at fortysix.
HLBug I read somewhere that is was 15 calories! 50/15 I don't care I have my tea with milk and it's about 25 cals!
Good luck all.

DH came home yesterday with a few essentials and chocolate for me!!! Why, we still have loads! It was my favourite as well, so I had to say that I am trying to lose weight, hadn't said before as I have been on a few diets and I just didn't want all that should you be eating that I thought you were on a diet all the time.

Oh well I will just have to be very strong and resist!

I’ve asked my PT and he’s said that I shouldn’t really have my protein during the fasting window but I also don’t need it so much after cardio but I could take BCAAs instead (just if anyone else is trying to lose fat but retain muscle at the moment). So I’ll try and arrange my workouts accordingly and if I’m doing weights whilst fasting then I’ll just have to break it and hope it doesn’t affect my results too much.
I got some Beanies hazelnut coffee to get through 10am-1pm when I want to eat all the food and it’s really good!
Results wise I’ve lost 2lbs overnight

The book I'm reading (Jason Fung) said the science shows that you lose water then fat when fasting and not muscle so no need to worry about that. Fasting is not the same as starvation when you would lose muscle. He says this is the case even for extended fasts.

I fell off the wagon a bit yesterday,I ate within my window but had a mini binge of sugary stuff in the afternoon. I felt dreadful after,physically and mentally!Back on it today with a Joe Wicks workout,a salmon dish from Dr Xand's book and 10000 steps. Feel so much better!
By the way,I drink tea and coffee with semi skimmed in my fasting window and I'm still losing weight.

More wagon falling here. Up 3 lbs. Going to try to eat mostly protein and soups in my eating windows this week The two £3 tins of Roses and Quality Street are a distraction. Have changed my dog walking route to include more steep hills and repeat these frequently. Dog unimpressed.

I'm down 800g so nearly 2lb on last week. Generally eaten well within my eating time but have had some treats and puddings. I think it's just down to the fact I'm skipping a meal so eating at least 300/400 calories less per day.
Keep it up everyone. It's coming off slowly for me and I reached my first goal of under 70kg on Saturday.

ER Great news! Definitely the hardest time of year to eat healthily and keep focused.

ELR well done, I also lost 2 lbs as well this week but more importantly all the Xmas chocolates are gone...hurrah!

Forty I wouldn't be able to handle two tins of chocolates in the house, without having a crafty few

Good luck everyone for next week!

Hi everyone,

I've had enough to getting bigger and bigger and I'm hoping that I can shift some of my unwanted pounds. I thought I'd post on here for a bit of accountability!

Starting stats:
Height: 5'5.5" Weight: 11 stone 12.4

First goal weight: 11 stone Final Goal: 10 stone 6

Apologies if this has already been discussed, but I wondered whether I need to be reducing calories/ alter my carb intake during the 8 hour eating period?

I totted up my calories yesterday (my first day), and tried to choose healthier options mostly, (lower carbs and sugar than usual which are my big vices!) totalling 1730ish calories. On day 2 now I have eaten exactly the same as I did up to this point yesterday and have a very hungry tummy at the moment! (I've had lots of water so it isn't dehydration I don't think).

I want this to be something that is sustainable and if I am heading for a lot of hunger pangs I'm not sure how long I'm going to last! Obviously, yesterdays calorie total wasn't particularly low though, so I'm concerned that if I have something to eat at points like this when I'm hungry I'm going to eat up quite close to 2000 calories a day, so I won't end up losing anything after all?

Thanks in advance!

Miss it's completely natural to be hungry before a meal - try not to be afraid of being a bit hungry. That's step 1. Step 2 is to look at what you're eating - protein will keep you feeling much fuller than carb heavy meals will.

Thanks for the reply HLBug. I ended up having some weatabix and soya milk as I'd gotten to the hungry sick feeling stage after posting earlier on which was not doable with a toddler in tow. I'm hoping as I adjust more I'll be able to manage this better, and may shift my meals to being closer together?

My brunch meal is 3 eggs, 1/2 tin baked beans and two salad tomatoes.
My snack is a banana (or today a banana and 2 weatabix, portion of sultanas and soya milk) as I couldn't make it to dinner without - maybe this will become easier?
My dinner is what we're having as a family, but with orientation around protein/veg rather than carbs. Tonight's was quorn curry with 1.5 times the usual quorn in it, less sauce and a nominal amount of rice (less than my 5 year old eats), with veg.
I was naughty and fit in one slice of swiss roll (137kcal) as well just before my time was up. But I'm pleased, as usually I could've eaten about 6 of those slices, and other sweets and chocolate through the day if they were available!

It has to be doable for me, as I have had issues with food in the past and generally if I really skimp on portions or cut out food groups, I just binge out sooner or later, so I'm trying to find the right balance so that I can keep it up over a longer period of time and change habits. I want to appear to be eating pretty normally in front of the kids too, and at dinner not eating something altogether different.

I'm sure I could probably do better with my meals above so if anyone has any constructive criticism I'd be more than happy to hear it. Thanks

Hi Miss I haven't been doing 16:8 that long but what works for me is eating between 12 noon to 8 pm. I am only having two meals as I am missing breakfast altogether something I thought I would never be able to do, as it was always the thought of breakfast that would get me out of bed in the mornings!

I am also trying not to snack between meals, its amazing how quickly those hunger pangs can vanish especially if you can have a drink instead or do something to take your mind off the rumbling!

Cutting down on sugar helps but if you really fancy something sweet have it as part of a meal and not a snack.

Finally I would have a look at the 5:2 thread as it is absolutely packed with fab advice and helpful tips.

Marking my place as I'm going to try missing breakfast and eating between 12-8. It's easy enough on work days but I find my days off harder as I usually treat myself to a nice breakfast after the school run.
I found it easier getting on with house work or shopping or whatever tasks I need to do then having a decent brunch which then lasts me till dinner.
I'm also cramming in the veg at the moment which is leading to me having quite a lot of tummy troubles

Hi Ledkr I shall look forward to hearing how you get on, my weigh day is Monday, how about you?

So far I'm finding it quite easy to stick within my eating window, I know the difficulty will be more on what I eat in my window!! But so far it's going well and I also do quite a bit of running which is a good distraction in the evening, keeps me out of the kitchen

Hi and thanks for the welcome.
I'm not sure about weighing.
So you think a weigh day is helpful?
I'm off today so having a black tea. Have Drs app at 10 and a few things to do so will hopefully last out till at least 12. I am always hungry in the mornings so this will be the test.
I feel less bloated from the diet changes this week as well as doing dry Jan.

I weighed and I also measured (that was a ), as I want to lose weight so I can monitor how this WOE is working and whether or not I need to fine tune things. I guess it depends why you are doing it, if its for the health benefits then I guess there's no point.

Good luck for today, I'm at work so its easier not to eat until 12, although my stomach is rumbling already but I've got a black coffee and I now it will quickly pass!

Hello to all. Being more strict as I'm still gaining. The indoor trainers are going back on the moment I come home. Tunes are on loud to encourage dancing. Loads more veg instead of carbs now I've given away the remains of the tins of chocolates.... Ledkr my tummy will be the same. Jar of US jelly beans remains as I'm having ten each night as reward, dispensed by DP as I can't be trusted. And I'm brushing my teeth as soon as my window ends so I can't be tempted. Writing it all down does give accountability. We can do it.