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Post by putabuttononit on Apr 23, 2022 7:21:53 GMT
Lol hit me with the good, bad and ugly. I’m curious because it seems like a fairly natural way to trim down and maintain during busy summer months.
I’d just like to hear some personal experiences.
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Post by gar on Apr 23, 2022 9:02:28 GMT
I think it's generally recognised now as a healthy thing to do for your body anyway, regardless of the weight loss aspect. I've done 5:2 and also the eating within a short time window and they both worked well for losing weight. It seems daunting but actually isn't as hard as it seems once you're in the right frame of mind.
Unfortunately it messed with my acid reflux so I've stopped for now but will give it another try soon, with the old 5:2 method I think.
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peabay
Prolific Pea
Posts: 9,891
Jun 25, 2014 19:50:41 GMT
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Post by peabay on Apr 23, 2022 10:42:27 GMT
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Post by gillyp on Apr 23, 2022 10:43:10 GMT
br]Unfortunately it messed with my acid reflux so I've stopped for now but will give it another try soon, with the old 5:2 method I think. That happened with a friend of mine, too. I was very successful at fasting about 6/7 years ago. I’d started mainly for weight loss but the health benefits were a bonus. My doctor says fasting is the best thing you can do for your body so I was happy to continue. Then something happened in my life and, having always been an emotional eater, I could not focus to keep on track. In my case mind set is everything and I really must get back to it. I am uncomfortably large again. The first week or two are the hardest imho but when you realise you are not really hungry but just in the habit of eating at set times, it all falls into place. Drinking lots of water is essential. I use the zero app the odd time I’ve gotten back to it recently.
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peaname
Pearl Clutcher
Posts: 3,390
Aug 16, 2014 23:15:53 GMT
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Post by peaname on Apr 23, 2022 10:58:09 GMT
Give it a try it’s easy enough and free. You’ll learn if it works within the first week. I suggest starting with an 8 hour eating window and eat 2 meals a day.
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keithurbanlovinpea
Pearl Clutcher
Flowing with the go...
Posts: 4,302
Jun 29, 2014 3:29:30 GMT
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Post by keithurbanlovinpea on Apr 23, 2022 11:33:05 GMT
Lots of good resources out there. Science-y like Dr. Jason Fung. More relatable in the form of Gin Stephens.
With IF though you just have to try it and see if it works for you. In my opinion it is best to do a clean fast and be religious about it to see the true benefits.
I did IF twice and it wasn't for me. If I got truly hungry before my window opened , I ended up with all kinds of anxiety
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Post by gar on Apr 23, 2022 11:39:12 GMT
Your link is behind a pay wall for me but I’d be interested to read it. There is tons of science and experts who say it is good for you plus it’s been in use for thousands of years in a variety of civilisations so I’m curious to see what overrides all that.
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peabay
Prolific Pea
Posts: 9,891
Jun 25, 2014 19:50:41 GMT
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Post by peabay on Apr 23, 2022 11:57:21 GMT
Your link is behind a pay wall for me but I’d be interested to read it. There is tons of science and experts who say it is good for you plus it’s been in use for thousands of years in a variety of civilisations so I’m curious to see what overrides all that. I linked to the NYT article but here's one from the NYPost that cites the same study. I have no skin in this game - I tried it and it also triggered my GERD as well as I was just hangry all the time. But whatever works for people, works for people. NY Post article
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Post by littlemama on Apr 23, 2022 12:00:18 GMT
I have done 14:10 in the past, combined with WW. I really need to get back to it. 14:10 was the only thing that worked with my work schedule. If I werent working (and if I didnt have family who has to eat dinner every night lol), I could probably stretch it out a bit. Did it help with weight loss? Only in the sense that it was combined with WW and it stopped me from snacking.
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MDscrapaholic
Drama Llama
Posts: 6,591
Location: Down by the bay....
Jun 25, 2014 20:49:07 GMT
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Post by MDscrapaholic on Apr 23, 2022 12:09:01 GMT
I’m trying IF now, and I’ve lost maybe five pounds over two weeks. I’m only eating between the hours of 12 noon and 8 pm. I’m finding I sleep better if I stop eating several hours before bed. Around 10 am I realize I’m hungry and just push through it. It helps if I’m busy. Sometimes when noon rolls around I’m not hungry anymore and can go another hour before eating.
I’m not sure if it’s sustainable, I guess I’ll find out.
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Post by gar on Apr 23, 2022 12:12:33 GMT
Your link is behind a pay wall for me but I’d be interested to read it. There is tons of science and experts who say it is good for you plus it’s been in use for thousands of years in a variety of civilisations so I’m curious to see what overrides all that. I linked to the NYT article but here's one from the NYPost that cites the same study. I have no skin in this game - I tried it and it also triggered my GERD as well as I was just hangry all the time. But whatever works for people, works for people. NY Post articleAbsolutely - whatever works. Not direct at you...just musing...As far as weight loss goes I suppose it's obvious - you're unlikely to consume as many calories in a 6 or 8 hour window as you would if you could eat whenever you liked so the obvious outcome is likely to be losing weight by pure maths. 2 meals instead of 3 = less calories. But there's also the benefits to the body in other ways which have been widely written about as being beneficial. And I suppose any sort of 'diet' could trigger an eating disorder in someone who is predisposed to that, whether it's IF or anything else.
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Post by needtime2scrap on Apr 23, 2022 13:09:39 GMT
I tried it and was strict and followed it to the letter. Unfortunately my disordered eating ramped up and the bingeing started up again. It wasn't for me.
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Post by peasapie on Apr 23, 2022 13:23:44 GMT
Despite that study, above, I have found that it works very well, and I’m hypo thyroid and have don't lose weight easily. It may be that people with slow metabolisms, or low blood sugar, etc react differently than those with normal metabolisms. And I don’t know if those studies controlled for that. And though I suffer from gerd, I have had no ill effects. I do 16/8
The other kind of diet that works well for me is eating protein and veggies, some starch, but no fruit or sugars. I have found that any kind of sweetener, even artificial ones, slows my metabolism way down and I don’t lose.
I have never gained more than 20 lbs above my ideal weight, and losing is harder when you’re close to your goal, so that may be a factor as well. Hope this helps. Good luck, and good health.
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Post by ~summer~ on Apr 23, 2022 13:52:48 GMT
I think it is just one form of fairly severe calorie restriction - which is effective in losing weight. I think this is what the latest study says too.
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Post by auntkelly on Apr 23, 2022 14:00:02 GMT
Your link is behind a pay wall for me but I’d be interested to read it. There is tons of science and experts who say it is good for you plus it’s been in use for thousands of years in a variety of civilisations so I’m curious to see what overrides all that. According to the New York Times article, previous studies of intermittent fasting “were smaller, of shorter duration and without control groups.” This study was published by The New England Journal of Medicine, which lends it a lot of credence in my mind. I thought the most depressing thing about the article was that a large group of obese people ate low calorie diets for a year and only lost an average of 14-18 pounds. I would have guessed that anyone who was obese and cut their calories to 1200 a day for a year would have lost twice that much weight.
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Post by Patter on Apr 23, 2022 14:04:13 GMT
I have been doing IF since June 30, 2020. I lost 35 pounds, have kept it off, and feel AMAZING. My blood work is amazing also, and my doc is very pleased. You have to find what works for you, and IF does not work for everyone. It is a lifestyle for me and very sustainable because it truly is a way of life for me. I read "Fast.Feast.Repeat" by Gin Stephens and did her Fast Start portion of the book while I read the rest of the book. What she says makes so much sense. She is able to take research and explain it in a language easily understood. She has a Ph.D. in education. She is every up front that she is not a physician. My daughter is a physician, and she reminds me that you have to find what works for each individual. There is never, ever a "one-size-fits-all."
I also use the "Zero" app just to start my daily timer and end it. That's all I use it for, and I like it. It's a free app. My eating window is Noon to 6 p.m. each day. Love it. I did try it years ago, and it did not work but Gin's book is what helped because of the way she explains it all. Hope you find what works for you.
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Post by Merge on Apr 23, 2022 14:38:31 GMT
Your link is behind a pay wall for me but I’d be interested to read it. There is tons of science and experts who say it is good for you plus it’s been in use for thousands of years in a variety of civilisations so I’m curious to see what overrides all that. According to the New York Times article, previous studies of intermittent fasting “were smaller, of shorter duration and without control groups.” This study was published by The New England Journal of Medicine, which lends it a lot of credence in my mind. I thought the most depressing thing about the article was that a large group of obese people ate low calorie diets for a year and only lost an average of 14-18 pounds. I would have guessed that anyone who was obese and cut their calories to 1200 a day for a year would have lost twice that much weight. … and this is why I get so irritated at the people who are like, just eat less and move more. Yeah. Uh huh. Great if it works for you. And of course doctors always assume you’ve been “cheating” when you fail to lose weight with calorie restriction. Full disclosure - I’ve been doing a 16/8 IF for a couple of months now, 4-5 days a week. I hate diet culture. I don’t weigh myself because it triggers all kinds of anxiety for me (decades of shame and scorn will do that), but I believe I have lost a little. Mostly I notice that I am more clear-headed and my blood pressure, which had been creeping up, is back to a normal range. I don’t have “crashes” or brain fog mid afternoon like I used to. I do a completely clean fast - nothing but water and tea during that time. I break my fast around 10:30 with a high-protein, low carb meal. We eat an early dinner (healthy but not necessarily low carb) around 5:30 and then my eating window closes at 6:30. The benefits to my health and how I feel are worth it and I don’t worry about weight loss. I honestly don’t find it difficult at all on weekdays. Weekends would be harder but I relax the “rules” a bit then.
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paget
Drama Llama
Posts: 7,039
Jun 25, 2014 21:16:39 GMT
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Post by paget on Apr 23, 2022 14:49:51 GMT
I have been doing IF this week. It is easier than I thought for me so far. I’m doing 18:6 - eating at 1pm, stopping at 7pm. I wasn’t that hungry yesterday and ending up pushing my window out almost 19 hours. I clean fast with only water. The water helps and also I work out drying the fast - that makes me not hungry, too. I lost 5 pounds this week. I will say, I feel I can only start at this level of fasting because I already had good control over my diet and not eating breakfast and rarely snacked (I did have to cut out my sugar laden morning coffee though!).
I don’t know what the weight will end up doing with IF - I am close to my typical weight - I had lost weight through changing my diet a few years ago and maintained it but with age, noticed a few pounds creeping back despite me keeping my routine so I’m trying to shake things up with IF. I like what I’ve read about health benefits in general for IF so I will probably aim to continue for that reason. I have about 4 more pounds I’d like to lose.
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peaname
Pearl Clutcher
Posts: 3,390
Aug 16, 2014 23:15:53 GMT
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Post by peaname on Apr 23, 2022 15:02:44 GMT
We live in such abundance it’s hard to have moderation I think for me taking eating “off the table” for a period is why it works.
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Post by katlady on Apr 23, 2022 16:00:49 GMT
I guess I’ve been doing 14:10 most of my life. I eat breakfast around 8 and then dinner around 6. I don’t snack after dinner. But, I eat 3 meals and not only 2. For me, maybe because I eat 3 meals, it doesn’t result in weight loss. What helps for me is cutting out sugar and processed foods. I eat lots of protein and veggies in a normal day. Also, if you cut too many calories, your body goes into survival mode and will slow down your metabolism. That is why some people say to eat small meals every 2-3 hours to keep your metabolism up. But, as mentioned, everyone is different and we all don’t lose weight the same way. Good luck to you!!
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Post by Patter on Apr 23, 2022 16:04:49 GMT
… and this is why I get so irritated at the people who are like, just eat less and move more. Yeah. Uh huh. Great if it works for you. And of course doctors always assume you’ve been “cheating” when you fail to lose weight with calorie restriction. Full disclosure - I’ve been doing a 16/8 IF for a couple of months now, 4-5 days a week. I hate diet culture. I don’t weigh myself because it triggers all kinds of anxiety for me (decades of shame and scorn will do that), but I believe I have lost a little. Mostly I notice that I am more clear-headed and my blood pressure, which had been creeping up, is back to a normal range. I don’t have “crashes” or brain fog mid afternoon like I used to. I do a completely clean fast - nothing but water and tea during that time. I break my fast around 10:30 with a high-protein, low carb meal. We eat an early dinner (healthy but not necessarily low carb) around 5:30 and then my eating window closes at 6:30. The benefits to my health and how I feel are worth it and I don’t worry about weight loss. I honestly don’t find it difficult at all on weekdays. Weekends would be harder but I relax the “rules” a bit then. Gin even says in her book that do not be surprised if you don't lose weight even the first 6 months. There is a lot that needs to be changed inside before you might see the other but keep at it. Noticing more of a clear head, better blood pressure, and no crashing is great!!!! It's working! Congrats!
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Post by sasha on Apr 23, 2022 16:09:54 GMT
I think it is just one form of fairly severe calorie restriction - which is effective in losing weight. I think this is what the latest study says too. That's exactly right. I have a friend who does it. Swears by it. But she also consumes 800 calories a day and is now a stick figure now and does NOT look good or healthy.
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Post by grammadee on Apr 23, 2022 16:21:50 GMT
This is kind of my regular eating pattern. No food before noon. A snack after supper is optional. But i have never been hungry in the mornings. If I DO eat before noon I find I am hungry all day. Go figure. I think it is more important WHAT you eat during that eating window, if you can plan your meals/snacks for during that time and not hit the window running, feeling starved and grabbing everything that is quick and easy and might fill you up. Also it is important to not feel deprived. On your other thread someone mentioned that she has a small treat every day. Was that you, Patter? That way she doesn't feel she needs to binge on those treats when she is "allowed" to eat them. And I totally agree with that.
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Post by peano on Apr 23, 2022 16:50:38 GMT
I think it is just one form of fairly severe calorie restriction - which is effective in losing weight. I think this is what the latest study says too. That's exactly right. I have a friend who does it. Swears by it. But she also consumes 800 calories a day and is now a stick figure now and does NOT look good or healthy. 800 calories a day is calorie restriction--it's not intermittent fasting. I recommend that people read Jason Fung's books if they want to actually learn what it is.
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Post by gillyp on Apr 23, 2022 16:59:33 GMT
If I DO eat before noon I find I am hungry all day. Go figure. This is me! If I eat breakfast I’m hungry the whole day.
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Post by Sorrel on Apr 23, 2022 17:02:34 GMT
I think it is just one form of fairly severe calorie restriction - which is effective in losing weight. I think this is what the latest study says too. That was my takeaway as well. For me, it works wonderful. Regular calorie restriction (low calorie meals but eating 3x a day) does not work for me, as I have poor will power. If I know that I cannot eat anything until my non fasting window opens, I am MUCH more successful. I am not even tempted usually. I don't have any negative side effects that some people have described.
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Post by bc2ca on Apr 23, 2022 17:25:31 GMT
I think it is just one form of fairly severe calorie restriction - which is effective in losing weight. I think this is what the latest study says too. I follow an IF eating window pattern most days and there is no calorie restrictions unless I'm trying to lose weight. And then, for me, it isn't ever severe restriction. putabuttononit, so much comes under the IF umbrella that it is hard to discuss unless we define exactly what we are talking about when say IF. DH has done longer term (3-5 days) fasts of nothing but water and bone broth (maybe tea?) that I have zero interest in trying. Others think of a 5:2 day split of restrictive/normal eating patterns and others think of daily fast/eating hours (14:10, 16:8, etc.) and others follow the OMAD (one meal a day) plan. One truth I've come to reluctantly accept is I need very few calories to maintain my weight. And as I get older, it is even less. Generally I eat a light lunch and a normal dinner to maintain my weight. My weight always creeps up if I eat too many simple carbs and/or evening snack. For me, tracking is tedious and I'm not interested in multiple small meals and snacks. I don't want to think about food and what I can eat all day long and whether I want to save points for an evening snack because it would drive me nuts and make me feel deprived if the rest of the family is munching in front of the TV and I can't. For me, the simple "rule" that I don't eat after dinner is easier to follow than tracking calories or points. I have many friends who are successful and prefer to track. FWIW, I think the biggest reason IF works for me is it isn't work, it has been a very natural lifestyle fit. I'm never hungry in the morning and waiting for my eating window to open. It isn't unusual for me to go a couple hours past noon before I want to eat. Evening eating has always been my downfall and, being a good lifelong rule follower, the closed window is enough for me to stop wandering into the kitchen. I hope you find what works for you.
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valincal
Drama Llama
Southern Alberta
Posts: 5,768
Jun 27, 2014 2:21:22 GMT
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Post by valincal on Apr 23, 2022 17:57:58 GMT
I’ve been doing IF pretty consistently since the start of Covid. I don’t weigh myself but after a year I was down 9lbs according to my doctor’s scale. Maybe more now. I’ve gone down a size or two in clothing.
I’ve actually had a huge improvement in tummy issues, especially a big reduction in instances of heartburn.
I had gestational diabetes in my second pregnancy and I feel like IF is good for me and my blood sugar. If I eat an early breakfast I often have low blood sugar and raging hunger a couple of hours later so I’ve been on a modified version (unintentionally!) of IF for years. The main change I made was not snacking in the evening. I try for a 6-hour window most days and sometimes 8.
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Post by Patter on Apr 23, 2022 18:59:42 GMT
This is kind of my regular eating pattern. No food before noon. A snack after supper is optional. But i have never been hungry in the mornings. If I DO eat before noon I find I am hungry all day. Go figure. I think it is more important WHAT you eat during that eating window, if you can plan your meals/snacks for during that time and not hit the window running, feeling starved and grabbing everything that is quick and easy and might fill you up. Also it is important to not feel deprived. On your other thread someone mentioned that she has a small treat every day. Was that you, Patter ? That way she doesn't feel she needs to binge on those treats when she is "allowed" to eat them. And I totally agree with that. Not sure if it was me but yes, I do allow myself a treat each day in fact. And yes, it's important what you eat too during the eating window. I don't count calories but I certainly eat more than 1,000 each day. I also walk every day, and I did lift weights but haven't in a while. I need to add that back in. It's actually better than cardio.
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Post by sasha on Apr 23, 2022 19:33:25 GMT
That's exactly right. I have a friend who does it. Swears by it. But she also consumes 800 calories a day and is now a stick figure now and does NOT look good or healthy. 800 calories a day is calorie restriction--it's not intermittent fasting. I recommend that people read Jason Fung's books if they want to actually learn what it is. Yes, I know. But she does both -- calorie restriction and intermittent fasting. I should not have said that is what it is for everone. But most people intermittent fasting that I've come across aren't eating like a pig during the windows of time they can eat and are actually watching what they are eating and restricting calories. And obviously the time they aren't eating, they are restricting their caloric intake. Also, you should read this recent study if you really want to learn that it isn't the silver bullet people think it is for losing weight w/o watching your caloric intake. www.nejm.org/doi/full/10.1056/NEJMoa2114833"Among patients with obesity, a regimen of time-restricted eating was not more beneficial with regard to reduction in body weight, body fat, or metabolic risk factors than daily calorie restriction."
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