Can we talk about intermittent fasting? (paleo/primal content)

[Ann.without.an.e]

I haven't ventured into IF yet. I have been paleo/primal since July. I feel great but I do need to lose some weight and it just won't budge. I think IF might be the answer for me and I am willing to give it a try.

 

Does anyone here add in IF? If so, how many times per week and for how many hours? Do you fast before and after workouts too? Do you rely on coffee? How has IF helped you to lose weight?

 

Any info you want to share will not be unappreciated!

 

Thanks :D

[Ann.without.an.e]

Anyone?

[SailorMom]

I just watched a show on PBS last night about fasting.... The way he did it (and what I may try - not to lose weight, just for all around health) that he seemed the most pleased with is to fast 2 days out of 5 - fasting being 500 calories - while the rest of the week he ate basically anything he wanted. It takes longer to see results than say, fasting every other day, but I think it would be far more sustainable.

[Ann.without.an.e]

Kristy, that sounds interesting. I haven't heard of 2 days out of 5 before. That sounds like a good option though. Many of the examples I have heard encourage you to skip breakfast and lunch a few days a week and eat a large but healthy 3rd meal.

[Abeille]

I used IF in my earlier (and very successful!) round of low-carb eating. It worked very well for me, and helped me break through a long plateau. I did IF five days a week, though I built up to that gradually. I didn't suffer any loss of energy or other side effects. I did find it helpful to time workouts so I could eat soon afterwards. Good luck!

[JumpyTheFrog]

I don't do it because I have adrenal problems. From my reading and podcast listening, it sounds like it is pretty common for women to report that they need a 10 hour daily eating window. Many report that the 6-8 hour eating window that works for many men leaves them feeling starving or having other symptoms.

 

I would poke around at Mark's Daily Apple (including the forums) for more info.

[Ann.without.an.e]

I used IF in my earlier (and very successful!) round of low-carb eating. It worked very well for me, and helped me break through a long plateau. I did IF five days a week, though I built up to that gradually. I didn't suffer any loss of energy or other side effects. I did find it helpful to time workouts so I could eat soon afterwards. Good luck!

 

 

 

5 days a week as in one meal per day or two meals per day? I would love more info! thanks :)

[Ann.without.an.e]

I don't do it because I have adrenal problems. From my reading and podcast listening, it sounds like it is pretty common for women to report that they need a 10 hour daily eating window. Many report that the 6-8 hour eating window that works for many men leaves them feeling starving or having other symptoms.

 

I would poke around at Mark's Daily Apple (including the forums) for more info.

 

 

 

Thanks for that info. So, let me make sure I understand....what do you mean by a "10 hour eating window"? What if I had breakfast, skipped lunch, and then had dinner. Would that count?

[Marylou]

Are you familiar with the 8-Hour Diet book?

[Ann.without.an.e]

Are you familiar with the 8-Hour Diet book?

 

 

 

No, I have never heard of it. Feel free to enlighten me if this has been a benefit to you :D

[Marylou]

 

 

Thanks for that info. So, let me make sure I understand....what do you mean by a "10 hour eating window"? What if I had breakfast, skipped lunch, and then had dinner. Would that count?

 

 

With the 8 hour diet, if you start eating at 11 am, you should not take in anything (except water) after 7 pm. So, you're fasting everyday for 16 hours.

[VaKim]

I just started a modified version of the 5:2 fasting last week, so can't really relate any results yet. I chose Mondays and Thursdays as my "fasting" days. Any two non consecutive days would do. On those days, I have only no calorie liquids until lunch. From lunch and for the rest of the day, I eat whatever I want, only keeping the calories as close to 500 as I can get. I always eat my last food at 5 PM, so I am actually fasting for 18 hours those days. The other days, I eat a reasonable amount. Some programs call for pigging out on the other days, but I don't see how that could possibly be good. I also have been using My Fitness Pal to track everything.

[Marylou]

When I do it w/o cheating I lose weight!

 

http://www.today.com/id/50333293/ns/today-books/t/-hour-diet-watch-clock-lose-weight/#.UV3Zi6I3tUc

[Ann.without.an.e]

When I do it w/o cheating I lose weight!

 

http://www.today.com...t/#.UV3Zi6I3tUc

 

 

Do you really eat "whatever you want" in that 8 hour window? I will remain paleo even if I adopt intermittent fasting or something like the 8 hour or 2:5 deal :)

[Abeille]

5 days a week as in one meal per day or two meals per day? I would love more info! thanks :)

I fasted five days a week, with a two hour eating window each day. Most days that was just one largeish meal at the beginning of the window, though sometimes I would also eat a snack before the window closed. For the rest of the day, I made sure to drink often - unlimited water, a couple of cups of coffee with cream per day (not going over 50 calories each time), and occasionally broth if I was craving something to eat. I paid attention to what was in that meal though, to make sure it was balanced and enough calories for the day. Something I really liked about IF was that it seemed to make things easier - instead of having to think up three meals that fit my plan I only had to consider one. I found myself savoring what I ate more with IF as well.

 

Edited to add: During my eating window, I kept eating low carb. It wasn't a license to eat whatever I wanted, though I didn't really watch quantities so much as I was making sure things were balanced and that I ate enough veggies. I still avoided all breads, grains, pastas, potatoes, etc.

[Mommyfaithe]

I do this somewhat naturally since starting Paleo. I usually have coffee with coconut cream in the morning....but do not eat my first meal until about 11... Second meal around 3 ish and then 3rd meal when I get home from the gym around 7:30. So, my window is about 9 hours.... Seriously, I am not hungry as long as I get enough good fat in....and I don't graze anymore all day long. I try to eat my bulk of veggies in the morning with protein and have a good carb sweet potatoe sometime toward evening. I am almost to my goal weight, but more importantly my autoimmune issues are fairly resolved, and I am building some really nice muscle mass....

[Marylou]

 

 

Do you really eat "whatever you want" in that 8 hour window? I will remain paleo even if I adopt intermittent fasting or something like the 8 hour or 2:5 deal :)

 

 

No, I try to eat well all the time. For me that is low refined carb and low sugar. My goal is to try to get 7 fruits/veggies in before supper~can be hard, but I make a game of it. Also, I drink lots of water. Keeps the hunger pains away.

 

Wishing you much success!

[Marylou]

I haven't ventured into IF yet. I have been paleo/primal since July. I feel great but I do need to lose some weight and it just won't budge. I think IF might be the answer for me and I am willing to give it a try.

 

Does anyone here add in IF? If so, how many times per week and for how many hours? Do you fast before and after workouts too? Do you rely on coffee? How has IF helped you to lose weight?

 

Any info you want to share will not be unappreciated!

 

Thanks :D

 

 

 

Are you lifting weights? Strength training will help you a lot with your weight loss.

[SarahW]

From what I read, IF, especially on a long-term basis, is a bad idea for women. He's Sisson's article: https://www.marksdailyapple.com/women-and-intermittent-fasting/ and the science he references: http://www.paleoforwomen.com/shattering-the-myth-of-fasting-for-women-a-review-of-female-specific-responses-to-fasting-in-the-literature/

 

fwiw, I think the cautions about IF effecting female hormones is real. The description of increased masculinity explains something I always found odd in my research: how female monastics could join male monasteries (we're talking mostly 4-6th c. AD here) and have no one realize they were female until the day their body was being readied for burial. Since we know that IF'ing in some form was a good part of the monastic eating pattern at that time, I'm venturing to guess that the two are connected.

 

If you want to do it short-term, or modify it to a few low-calorie days alternated with a few high-calorie days, I say fine. But listen to your body, all of it, and be ready to change immediately if it starts going wonky.

[Laura Corin]

I've been intermittent fasting since January 6th, following the 5:2 pattern. At other times I eat largely (but not exclusively) whole grain/lots of veggies/lean protein. I've lost about seven pounds in that time, so a couple of pounds a month. I think of that as a reasonable and healthy rate of weight loss. I find the 'fasting' easy: two days a week I eat only 500 calories. In my case, that means skipping breakfast and lunch (I do use 100 of those calories on milk for tea during the day) then a large veggie-plus-fish meal in the evening. I serve the family the same meal plus a starch, so it's easy.

 

I find the 'fasting' days easy because it's only ever one day. I do it on Monday and Thursday each week.

 

Best wishes

 

Laura (whose trousers feel nice and loose now)

[Ann.without.an.e]

I do this somewhat naturally since starting Paleo. I usually have coffee with coconut cream in the morning....but do not eat my first meal until about 11... Second meal around 3 ish and then 3rd meal when I get home from the gym around 7:30. So, my window is about 9 hours.... Seriously, I am not hungry as long as I get enough good fat in....and I don't graze anymore all day long. I try to eat my bulk of veggies in the morning with protein and have a good carb sweet potatoe sometime toward evening. I am almost to my goal weight, but more importantly my autoimmune issues are fairly resolved, and I am building some really nice muscle mass....

 

 

This interests me since I also have autoimmune issues (the reason I went paleo last July). Did you have a difficult time losing weight before you started this? How much weight have you lost and how long has it taken? I am just curious. I am actually not in a hurry and I am not looking for a quick fix. I have eaten an amazingly clean diet for longer than I can remember with no budging of my weight. I am hopeful that changing my routine up might help :D

 

ETA: What do your workouts "look" like? How many times a week?

[Ann.without.an.e]

From what I read, IF, especially on a long-term basis, is a bad idea for women. He's Sisson's article: https://www.marksdai...ittent-fasting/ and the science he references: http://www.paleoforw...the-literature/

 

fwiw, I think the cautions about IF effecting female hormones is real. The description of increased masculinity explains something I always found odd in my research: how female monastics could join male monasteries (we're talking mostly 4-6th c. AD here) and have no one realize they were female until the day their body was being readied for burial. Since we know that IF'ing in some form was a good part of the monastic eating pattern at that time, I'm venturing to guess that the two are connected.

 

If you want to do it short-term, or modify it to a few low-calorie days alternated with a few high-calorie days, I say fine. But listen to your body, all of it, and be ready to change immediately if it starts going wonky.

 

 

Thank you Sarah. I have actually already read those articles. I do know that women can be effected different than men. I think that women need to be more cautious and they need to go about it in a different way. Many men fast all day and then have this massive meal at night and they do it almost daily. I have something a little different in mind and with some breaks in the mix :)

[Ann.without.an.e]

I've lost about seven pounds in that time, so a couple of pounds a month. I think of that as a reasonable and healthy rate of weight loss.

 

 

Laura,that does sound like a very reasonable plan and weight loss rate! I would be happy with that :D Thanks for sharing.

[Marylou]

I've been using this. I mute it since I know what she's saying now ["Muscle has definition, fat is flabby looking!"]

 

http://www.collagevideo.com/workout-video/leslies-short-cuts-upper-lower-body-7469

[Ann.without.an.e]

 

 

Are you lifting weights? Strength training will help you a lot with your weight loss.

 

 

 

I don't know how I missed this question earlier. I am just now trying to add in more exercise and some weights. I keep a meticulous diet but exercise is definitely my weakness. I am very busy and I have a difficult time justifying the use of time. I never take "me" time so I really should make it a priority.

 

Thanks for the link.

[Marylou]

 

 

I don't know how I missed this question earlier. I am just now trying to add in more exercise and some weights. I keep a meticulous diet but exercise is definitely my weakness. I am very busy and I have a difficult time justifying the use of time. I never take "me" time so I really should make it a priority.

 

Thanks for the link.

 

I didn't want to take the time either, but I just decided recently I must do this (strength train)! My husband goes out the door at 6:45 AM. We've already eaten breakfast, so the kids know that is their time to get their chores done and get dressed, etc. I put on a TV news show and pop a DVD in a small DVD player nearby. Then I mute the exercise DVD and just follow what she's doing. I get 30-40 minutes of exercise in and I have at least a clue about what's going on in the world!