Just started - side effects

[kirinm]

Hi all,

I've done a bit of 16/8 before but not consistently. I've started again this week but due to work it's been a combination of 20/4, 18/6 and 16/8.

I am shattered. Is this a common side effect (or am I just tired)? I'm also pretty gutted that the scales haven't moved at all despite the fact I have genuinely been eating significantly less than normal.

Did you have side effects when you started and if so, what were they and how long did they last?

I find the opposite and that fasting makes me more energised. I do 3pm - 7am and always make sure to have a protein based snack right before 3pm (and a coffee!). Maybe you could try that. Examples
Nuts, fruit and yoghurt
Peanut butter and banana on toast
Baked beans
Vegetable sticks and hummus.
I also have a nice big bowl of porridge for breakfast on a day I know I'll be fasting which always sets me up well I think.

I‘ve also found the opposite, I have a lot more energy. Are you sure you aren’t coming down with something? Or is your period due? I find I can’t fast in the days before AF, it makes me feel awful

What are you eating?

Have you (perhaps unconsciously) changed what you eat as well as when?

If you make a lot of changes at once you could be in withdrawal from something (such as processed refined sugar) but if you power through you will feel better than ever in a few weeks.

Gin Stevens recommends weighing yourself on day one, then staying away from the scale until day 28. Your body can do funny things while getting fat adapted, and you often won't lose anything in just couple of days! It's quite common also to lose several pounds or even 7 or 8 pounds after a week or ten days IF you had a lot of inflammation (due to constant/ frequent small snacks spiking insulin constantly, or to refined sugar) but then not losing any more for several weeks, and then starting to lose steadily at 1-2 lb a week if significantly overweight, or 0.5lb or so per week if nearer a healthy weight.

So don't worry but record your start weight and measurements and then give it 28 days without weighing. Also reserve judgement on how you feel, but do stay sensibly hydrated (remembering not to over hydrate either and upset your electrolyte balance - don't go over 3 liters unless sweating a lot, and if you do need more than 3 liters replace electrolytes).

After 28 days if you still feel more tired than usual review exactly what you're eating and make sure it's enough and well balanced. If it is but you're still tired you might suit a shorter fast and do better on 16:8, but most people feel energised once established with fat burning.

The first four weeks can feel hardest though, people forget that once established.