Intermittent fasting

[fabianc]

hello, does anyone practice intermittent fasting here? thinking of starting on a 16:8 fast, any advice for me?

[CuriousY]

Slow and steady. It needs getting used to but once you get the hang of it, it's all good. Try it out and see if it's for you

[mymy]

I'm doing it. pacing up to the best now. maybe gonna do one day one meal soon. 

[Guest Guest]

I tried it, along with a workout regime, and found it helpful. Body fat went from 19/20% to 12/13% in less than 5 months. For the record, I didn’t have much muscle mass when I started, more like average joe body, so it’s not like I have naturally high metabolism.

 

But you gotta be super disciplined about not breaking the fast. I usually did either 16:8 or 15:9, not any shorter period of fast. Also, if you workout in the mornings, it may be tough because you do so on an empty stomach.

 

Do consult your doctor, especially if you are diabetic or have other metabolic syndrome.

[Guest Guest]

Also, remember to have a cheat day once a week.

[Guest Guest]

11 hours ago, mymy said:

I'm doing it. pacing up to the best now. maybe gonna do one day one meal soon. 

Don’t do one meal per day. 

[mymy]

57 minutes ago, Guest Guest said:

Don’t do one meal per day. 

why? I haven't done that. right now still ongoing with 2 meals. 

[Guest Guest]

3 hours ago, mymy said:

why? I haven't done that. right now still ongoing with 2 meals. 

Harder to tahan the fast. Plus if you are working out, you’ll need to feed to grow muscle, essential to achieving ripped look.

[fab]

With a body like yours, u still need to ask for tips?

 

R u trying to anger us?

[Guest Guest]

8 hours ago, fab said:

With a body like yours, u still need to ask for tips?

 

R u trying to anger us?

Give chance lah. Maybe he used to look like that and now wants to get back to that level. We’ve all been there - after NS, super fit and the object of desire in saunas and clubs, then start building career and by mid 30s have belly and saggy muscles.

[Sibelius]

It seems that all these diets work via the principle of caloric restriction, the calories put in should be less than the calories expended. I do somesort of intermittent fasting every alternate day, only eat breakfast and lunch, sometimes can squeeze in some fruits or light snack before 5pm. I make sure I don't overeat at these times as well, no point squeezing in 3000kcals into those 2 meals, it will be the same as a normal diet. After that, you drink loads of water throughout and sleep early like 10 to 11pm. After like a month your body will get used to it and you will not feel hungry after 5pm. 

 

The reason I do this alternate day is that it makes it easier to follow, I don't think I can do this everyday as it is quite a torture  (Love food too much). Also there should be health benefits to it other than weight loss or management.

[Guest Cute Boi]

To reduce body fat, I now eat whole meal bread with cheese in the morning, economy rice (less rice) for lunch and fish noodle for dinner. I’m thinking if I eat rice lesser I should be able to reduce my glucose in blood and force body to consume energy from body fat.

Not sure I’m doing the right thing. Can anyone advise am I right to eat lesser rice?

[Guest Guest]

4 hours ago, Sibelius said:

It seems that all these diets work via the principle of caloric restriction, the calories put in should be less than the calories expended. I do somesort of intermittent fasting every alternate day, only eat breakfast and lunch, sometimes can squeeze in some fruits or light snack before 5pm. I make sure I don't overeat at these times as well, no point squeezing in 3000kcals into those 2 meals, it will be the same as a normal diet. After that, you drink loads of water throughout and sleep early like 10 to 11pm. After like a month your body will get used to it and you will not feel hungry after 5pm. 

 

The reason I do this alternate day is that it makes it easier to follow, I don't think I can do this everyday as it is quite a torture  (Love food too much). Also there should be health benefits to it other than weight loss or management.

Caloric restriction is necessary for any weight loss, but I think IF emphasizes it less.

 

Everyone has a caloric intake for maintaining body weight. If you want to lose weight, you have to be in deficit. However, if you just restrict calories, you may lose both fat and muscle. This is not good, as it means you will accumulate fat more when you next have a surplus (which you will, cos no one is that disciplined). What you need to strive to do is to achieve more fat burn.

 

This means building muscle and manipulating the way your body metabolism. IF is believed to help achieve a higher fat burn rate as compared to using other fuel sources in the body.

[Kentan1]

Hey guys,

 

I am not an expert but i have always been skinny fat for the longest time and i exercise more than the average person.

I think my problem was the diet control..... i dont eat too much but i eat really late at night due to work.

started IF 3 months ago and i lost 6kgs.

I am starting to see my abs and i am super happy. I do the 16/8hours interval. of course during the 8 hours, you eat normally and dont binge.

When i first started, the morning we a torture! 

 

[mymy]

so eating late at night is not a myth?I thought we gain or lose weight depending on our daily caloric intake?

[Butterscotch]

On 22/10/2017 at 4:45 AM, mymy said:

so eating late at night is not a myth?I thought we gain or lose weight depending on our daily caloric intake?

 

This might answer your question: https://health.usnews.com/health-news/health-wellness/articles/2015/06/26/will-eating-at-night-really-make-you-gain-weight

 

I am currently doing a 16:8 IF as well. During the fasting period I am just consuming water to quell the hunger. I have not weigh myself to see whether I have shed any weight though.

[IpMan]

I have been fasting for the past 2 years. Previously, did it for a year and discontinued.
 

My schedule is twice a week. Fixed day and strict timing. Completely no food and drink. 

However, I "accidentally" discovered a diet (usually, I eat before fasting) that made me frequently carrying a "Thor's hammer" during non-fasting regime. It is like popping a 0.01mg viagra regularly.

If it happened, I will sit down and/or tuck out my shirt. It is annoying but can't be helped.  

I never have sex nor masturbation. No sexual urge as most people do. 

[Kimochi]

33 minutes ago, IpMan said:

I have been fasting for the past 2 years. Previously, did it for a year and discontinued.
 

My schedule is twice a week. Fixed day and strict timing. Completely no food and drink. 

However, I "accidentally" discovered a diet (usually, I eat before fasting) that made me frequently carrying a "Thor's hammer" during non-fasting regime. It is like popping a 0.01mg viagra regularly.

If it happened, I will sit down and/or tuck out my shirt. It is annoying but can't be helped.  

I never have sex nor masturbation. No sexual urge as most people do. 

Further describe your diet that gave you that Thor hammer ? 

[sgnusboy89]

do you guys usually start with the 8h eating period/ 16h fasting regime?

[fabianc]

 

53 minutes ago, sgnusboy89 said:

do you guys usually start with the 8h eating period/ 16h fasting regime?

 

I did! it's working out quite well for me, it feels easier to achieve muscle definition when I hit the gym. the breakfast hunger pangs go away after a while.

[Guest Guest #4]

15 hours ago, fabianc said:

 

 

I did! it's working out quite well for me, it feels easier to achieve muscle definition when I hit the gym. the breakfast hunger pangs go away after a while.

Works right?! High five! However, I wouldn’t work out on an empty stomach, so I just schedule workouts for evening. I’m afraid muscle gains may slow or I just won’t have such a good quality workout.

 

Btw, if your abs are still as per your profile pic, why do you need IF?

[flaneur]

I read about the scientific proofs of benefits of IF. But in practice, isn't it just about skipping 1 meal to achieve the the 16-8 fasting-eating ratio? Isn't this the same as the dieting that people have been practising all these years? Can someone enlighten me? 

[Guest Guest]

14 hours ago, flaneur said:

I read about the scientific proofs of benefits of IF. But in practice, isn't it just about skipping 1 meal to achieve the the 16-8 fasting-eating ratio? Isn't this the same as the dieting that people have been practising all these years? Can someone enlighten me? 

You don’t just skip a meal cos then you have too big a calorie deficit. If you are also lifting weights as part of your workout routine, you need to eat more than usual during the feeding window.

[helllo87]

So is this intermittent for skinny fat ppl? Not v skinny but with 20% body fat. Any keen to join n motivate together? Am trying to bulk up om proteins n fibre

[heliumduck]

 

 

Edited June 20, 2018 by heliumduck

[iwannac]

Do you guys fast everyday or only on certain days?

I tried IF but it didn't work out for me cause of my lifestyle. Now reading this again, I think I would be able to achieve maybe 3 days a week of IF?

Do I have to be consistent with the days I practice IF? (i.e. I HAVE to stick to IF on Wednesdays to Fridays, and not do it whenever I like in the week, in order to see results).

Would that be alright? I'm looking to gain weight btw - muscle, of course. It's a real struggle.

[Dr T]

I personally tried IF too. I did the fast from 8pm to 12 pm the next day. It was very effective. very fast to see results within 2 weeks. But i found it hard to maintain coz sometimes i go out for breakfast or late dinner. So i didn't continue. So now i just change to very low carbs ( i tried to avoid it) and high protein. I try to choose better food choices and avoid processed and fast foods.

[Guest willing]

14 minutes ago, Dr T said:

I personally tried IF too. I did the fast from 8pm to 12 pm the next day. It was very effective. very fast to see results within 2 weeks. But i found it hard to maintain coz sometimes i go out for breakfast or late dinner. So i didn't continue. So now i just change to very low carbs ( i tried to avoid it) and high protein. I try to choose better food choices and avoid processed and fast foods.

 

it works but sadly it doesnt lower your cholestrol level..haha

[Dr T]

1 hour ago, Guest willing said:

 

it works but sadly it doesnt lower your cholestrol level..haha

For cholesterol levels, it does work for some people. If yours is not lowered might need to look into your diet, maybe too much fatty food? or maybe lack of omega 3 fatty acids or lack of exercise. There are other factors that contribute to cholesterol metabolism other than just losing weight.

[Red_martian]

7 hours ago, Dr T said:

For cholesterol levels, it does work for some people. If yours is not lowered might need to look into your diet, maybe too much fatty food? or maybe lack of omega 3 fatty acids or lack of exercise. There are other factors that contribute to cholesterol metabolism other than just losing weight.

My bad cholesterol level is within range but ratio between good and bad is not good enough because my good cholesterol is very low. Hence im taking omega 3 to improve my good cholesterol level. So far its improving..

[Dashy_Boy]

On 6/20/2018 at 9:48 AM, heliumduck said:

 

 

wow thanks for the simple infographics share! It does make things much simplier

[heliumduck]

On 9/15/2018 at 6:05 PM, Dashy_Boy said:

wow thanks for the simple infographics share! It does make things much simplier

 

sure thing, any time for you babes

[always_in_transit]

On 3/15/2018 at 1:35 AM, Guest Guest said:

You don’t just skip a meal cos then you have too big a calorie deficit. If you are also lifting weights as part of your workout routine, you need to eat more than usual during the feeding window.

What Guest said is correct, and that is the problem I have. Even though I do IF only twice a week, I am not able to eat enough during the 8-hour period to compensate for the lost calories, so I lost weight.  I don't want to loose weight anymore because I am already on the skinny side, so I have to stop IF. 

Edited October 25, 2018 by always_in_transit
typo

[hottub]

On 10/16/2017 at 12:29 PM, Guest Guest said:

I tried it, along with a workout regime, and found it helpful. Body fat went from 19/20% to 12/13% in less than 5 months. For the record, I didn’t have much muscle mass when I started, more like average joe body, so it’s not like I have naturally high metabolism.

 

But you gotta be super disciplined about not breaking the fast. I usually did either 16:8 or 15:9, not any shorter period of fast. Also, if you workout in the mornings, it may be tough because you do so on an empty stomach.

 

Do consult your doctor, especially if you are diabetic or have other metabolic syndrome.

I tried working out in fasted state. I was able to do more and was more focused. Prefer it better than working during feeding period

[Guest Guest]

On 9/5/2018 at 10:51 AM, Dr T said:

I personally tried IF too. I did the fast from 8pm to 12 pm the next day. It was very effective. very fast to see results within 2 weeks. But i found it hard to maintain coz sometimes i go out for breakfast or late dinner. So i didn't continue. So now i just change to very low carbs ( i tried to avoid it) and high protein. I try to choose better food choices and avoid processed and fast foods.

 

You don't need to fast everyday, but try to commit to it as much as possible. I've been at it for about 2 years now and the greatest boon of doing IF is that its super easy to maintain compared to other diets like Keto or Mediterranean where they restrict the types of foods you can take. Managed to lose about 10kg in weight during that period while building muscle mass by maintaining IF and gym sessions 2-3 times weekly.

[Dr T]

3 hours ago, Guest Guest said:

 

You don't need to fast everyday, but try to commit to it as much as possible. I've been at it for about 2 years now and the greatest boon of doing IF is that its super easy to maintain compared to other diets like Keto or Mediterranean where they restrict the types of foods you can take. Managed to lose about 10kg in weight during that period while building muscle mass by maintaining IF and gym sessions 2-3 times weekly.

Thanks for this!

[repressednerd]

Someone I know does IF. He eats at certain timings and does hardcore cycling. Yet he doesn't seem to reap much results. Probably he doesn't eat the right stuff.

[Guest Guest]

Yup yup it doesn't have to be a 7 days a week thing. I think for starters you should try out 2-3 times weekly to get used to it. The only downside I've gotten from IF so far is the rare chance of gastric which is easily mitigated. If you find that 8/16 is difficult to manage you may want to go for a longer eating period though the results will not be as conspicuous, something like 10/14. Regardless, diet is only part of the equation and still has to be supplemented with regular exercise for it to work out.

[jdu]

On 11/22/2018 at 11:54 AM, Guest Guest said:

Yup yup it doesn't have to be a 7 days a week thing. I think for starters you should try out 2-3 times weekly to get used to it. The only downside I've gotten from IF so far is the rare chance of gastric which is easily mitigated. If you find that 8/16 is difficult to manage you may want to go for a longer eating period though the results will not be as conspicuous, something like 10/14. Regardless, diet is only part of the equation and still has to be supplemented with regular exercise for it to work out.

 

sounds do-able at 10/14...

[lean n mean]

Don't laugh but I started with 16/8 (16 hours of eating and 8 hours of sleeping). I m now on 12/12. My problem is a bad habit of sleeping past midnite so I am hungry and looking for bites at eleven. I will eventually get there (fingers crossed) because I saw how trim my friend became after she went on IF.

 

[Balestier]

Excited to start this IF.  food only between 12 noon and 8pm. Bkf just black coffee  n lots lots of water.