Surefire fat loss: The IF approach

[sara_xo]

So I'm trying this until I get another plan. Today's day one and so far I am almost done the 16 hours of fasting, and get to have a meal... 3:00.. which is 25 minutes away. Haha, I was doing alright with the hunger, until I started getting cold and now it's all that I can think about. haha.

Drank 3 liters of water so far.. hopefully it's going to be more. Gym tonight is arm day.. hopefully this will do some good for me and help put me back on track.

 

[Roxy722]

Roxy, I never disclosed this on EF previously, but due to chronic health problems I actually followed an eating pattern for over a year that rather closely resembled IF. I'd rise at 6a, but not eat until 1p. By the final meal of the day my appetite was pretty much nonexistent, but I'd make myself have a light meal of protein and some raw veggies. I steadily lost bodyfat, but didn't lose any lean body mass at all. I ended up a bit leaner than I am now, which would be quite lean. (I was DEXA scanned monday of last week at 18.34%.) During that period of time I did only did 1.5 hours of cardio a week.

18.34 % is pretty impressive!! Good job!! I'm in a diet transition right now and am looking at IF and how it could work for me. I have been dieting to compete in October but things have been a disaster so I'm looking at pulling out and doing a slower and continued leaning out, with the possibility of competing next June. I think IF would be great for that!!

 

[RottenWillow]

18.34 % is pretty impressive!! Good job!! I'm in a diet transition right now and am looking at IF and how it could work for me. I have been dieting to compete in October but things have been a disaster so I'm looking at pulling out and doing a slower and continued leaning out, with the possibility of competing next June. I think IF would be great for that!!

You know what I'm talking about with that % I know. That's the level people very often think is what 14% or below looks like. IF is a slow but steady way of gradually getting ripped.

It definitely works for really effective LBM maintenance and cutting. I've no experience with doing fasting cardio on it though and the effect that would have on LBM preservation. I'm sure you could find personal anecdotes on the LG site.

 

[fitgirlgear]

Roxy, I never disclosed this on EF previously, but due to chronic health problems I actually followed an eating pattern for over a year that rather closely resembled IF. I'd rise at 6a, but not eat until 1p. By the final meal of the day my appetite was pretty much nonexistent, but I'd make myself have a light meal of protein and some raw veggies. I steadily lost bodyfat, but didn't lose any lean body mass at all. I ended up a bit leaner than I am now, which would be quite lean. (I was DEXA scanned monday of last week at 18.34%.) During that period of time I did only did 1.5 hours of cardio a week.

That's impressive!! Honestly, I have thought about skipping breakfast, but everyone says its the meal that sets your metabolism in motion for the day and should never be missed... I might try it.

 

[fitgirlgear]

So I'm trying this until I get another plan. Today's day one and so far I am almost done the 16 hours of fasting, and get to have a meal... 3:00.. which is 25 minutes away. Haha, I was doing alright with the hunger, until I started getting cold and now it's all that I can think about. haha.

Drank 3 liters of water so far.. hopefully it's going to be more. Gym tonight is arm day.. hopefully this will do some good for me and help put me back on track.

Cool! Let me know how it goes!! I will try it tomorrow! That will be my day 1.

 

[fitgirlgear]

That's impressive!! Honestly, I have thought about skipping breakfast, but everyone says its the meal that sets your metabolism in motion for the day and should never be missed... I might try it.

By the way, I just read on Wikipedia that it is more widely used as 20/4 regime - 20 hour fast followed by 4 hours of eating. I guess you can try to maybe ease into it slowly... like 15/9...17/6...20/4


I always get headaches when I made SUDDEN diet changes

 

[Roxy722]

By the way, I just read on Wikipedia that it is more widely used as 20/4 regime - 20 hour fast followed by 4 hours of eating. I guess you can try to maybe ease into it slowly... like 15/9...17/6...20/4


I always get headaches when I made SUDDEN diet changes

I've been doing a bit more reading on the IF. I've read a lot of anecdotal stories and it really seems to vary how long people eat vs fast. Sort of like you were saying above. I'm wondering what you all think of the time frames? meaning...would it be as effective to fast a the 15/9 vs the 16/8??

 

[RottenWillow]

By the way, I just read on Wikipedia that it is more widely used as 20/4 regime - 20 hour fast followed by 4 hours of eating. I guess you can try to maybe ease into it slowly... like 15/9...17/6...20/4


I always get headaches when I made SUDDEN diet changes

Whoa...I do not agree. I don't think the author of that particular wiki entry can support that assertion.

Some people do use it in the short term as a 20/4. We're talking 2-3 week mini cycles. You even hear about about bi-monthly 36 hour fasts, but 16/8 or 18/6 are much common IF implementations.

Though demanding and certainly not for everyone, a 16 hour fast permutation of IF is something one can potentially stay on for the very long term. I've basically been on a 15/9 IF for about 14 months.

 

[sbt2082]

i started something somewhat similar this week, except that instead of fasting altogether, you just don't eat carbs except for certain hours of the day. So for me that works out to the 3-4 hours post workout before I go to bed. So far it is going pretty well, since I'm not really hungry in the beginnings of each day anyways, its always at night especially on nights I worked out that I always wind up starving!

 

[RottenWillow]

i started something somewhat similar this week, except that instead of fasting altogether, you just don't eat carbs except for certain hours of the day. So for me that works out to the 3-4 hours post workout before I go to bed. So far it is going pretty well, since I'm not really hungry in the beginnings of each day anyways, its always at night especially on nights I worked out that I always wind up starving!

Does the macro scheduling change on rest days?