This thread is for Bootcampers that are interested in introducing intermittent fasting. There are a myriad of health benefits from fasting and it is particularly useful for anyone who is likely to be insulin resistant (diabetes, prediabetes, PCOS). It can also be useful for reducing overall calorie intake if you are hoping to lose weight more quickly, you are in an extended stall, or are close to your goal weight and weight loss has slowed.
If you're like me and you've never skipped a meal in your life then fasting may sound daunting but it really isn't difficult. It only takes a matter of days to get used to the feeling of hunger rising and then passing again. If you already miss meals or find yourself not feeling hungry at breakfast time then it will be even easier to introduce intermittent fasting, you're just formalising something that is already happening.
You should wait until you are at least two weeks into Bootcamp to start fasting and some people may need to wait for longer. Once you are fully adapted to burning fat your hunger levels rise more slowly and you have access to your fat reserves to get you through a longer fasting period without much hunger.
The method that combines best with low carb is intermittent fasting 16:8 where you have a minimum of three 16-hour fasts per week. This is usually by missing breakfast so if you have finish dinner at 7 p.m. then you don't eat again until at least 11 a.m. the next day. You can also miss dinner and fast from lunch to breakfast instead but most people find that less convenient; it depends on your lifestyle.
The easiest way to introduce fasting is to give it a try. Make a note of what time you finish eating and see when you get hungry the next day. If you're naturally getting hungry after 12 hours then aim for 12.5 or 13 hours for your first fast and build up to 16 hours gradually. It's fine to have a cup of tea or coffee (with milk not cream) during your fast period. At your usual breakfast time you will probably feel hungry. Have a hot drink and/or a big glass of water and usually the hunger will subside and then rise again later in the day. You don't need to fast every day to get the health benefits so if you're particularly hungry one day then just have breakfast and aim to fast the next day instead.