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  • Intermittent Fasting (IF)

    Hey Primal People!

    Been researching a lot lately about intermittent fasting. If there was anything I was not doing consistently with the primal blueprint, it would be this. Any recommendations on how to begin an intermittent fasting regiment? Should I focus on one square meal a day (what the warrior diet suggests) or more so on the open window eating pattern (eating between certain hours of the day)?

    I am looking for the most practical IF technique that will deliver results. I have tried the 24 hour fast but can't seem to get past the hunger pains during the day off food. Any advice in this area would be helpful.

    Thanks primal people! Love you all and love this forum!

    -Janelle

  • #2
    Not sure if you saw this, but it might answer all your questions:

    How to: Intermittent Fasting

    Personal anecdotes are pretty much all over the board, to be honest. I've done 24-hours from supper to supper and also used a window between 9am and 6pm. Both work well. It's about finding something you're comfortable with.
    August 2010: 207 lb, 37" waist, 25+% BF | Currently: 177 lb, 33" waist, ~15% BF

    I have a new site up and will soon be blogging at The Wayward Mind. (My journal is semi-retired at this point)

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    • #3
      Can never make it past 22 hours. Currently use a window of noon to eight for feeding. Occasional breakfast on weekends.

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      • #4
        I wouldn't recommend jumping right in with the one meal a day approach, especially if you have a hard time with a 24 hour fast. (Unless you meant you'd only do this once or twice a week?). Try an 8 hour window so you have time for 2 or 3 decent sized meals. I IF daily and eat from 11-7. Working well for me, I used to always wake up starving but now as long as I have my coffee, waiting until 11 isn't a problem. I think the hardest part of IF'ing is breaking the habit of eating every couple of hours.
        $5 off iherb.com: QOC241

        "Don't let the perfect be the enemy of the good." - Voltaire


        For nutrition/wellness tips:

        http://www.facebook.com/#!/pages/One...34671179916624

        www.onelifeonebodynutritionaltherapy.com

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        • #5
          I have been eating 1 square meal per day for the past year.

          But before anyone embarks on IF, I think it would be wise for him/her to get everything else in order first. If your nutrition, sleep, exercise, stress, hormones, vitamin D, thyroid function...etc are not all taken care of, IF is probably the last thing you should have on your mind.

          I arrived at 1 meal a day (dinner) after losing 80 lbs and healing myself physically and mentally. I eat when I feel hungry and that equates to only dinner everyday. The rest of the time, I only drink water or tea. I'm never hungry throughout the day, feel extremely alert and energetic (I exercise everyday fasted), and when I eat, I eat as much as I want (strict primal only). No problems keeping body fat below 10% (38% before I started primal) and more importantly a slim waist (28-29" from 40" before going primal).

          I had tried to IF halfway through my weightless but could never sustain it. Only when everything was in order did IF feel like the natural thing to do.

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          • #6
            i'm a big fan of the eating window. one meal a day suits my hunger, but it's tough to get everything think i need in that one meal. so i break my food up into two meals over six hours.
            check out leangains.com for some great info on fasting
            http://www.marksdailyapple.com/forum/thread60178.html

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            • #7
              Hi, I am new here so I am a bit late in responding to this thread. One problem I have had most of my life (at least as far as I can remember) is drowsiness, sometimes extreme fatigue about an hour after lunch. I know in a perfect world taking a nap would be possible. But at work this is frowned upon (even though they give you an hour for lunch and two 15 minute breaks they act life you stole money from them if you nap at work on your time)

              I didn't find that switching to Primal /Paleo helped that much. I was thinking the best thing for me to do when I return to working is just not have lunch. Just a big Primal breakfast and a Primal dinner. Maybe throughout the day small snacks like an apple, nuts, jerky, a slice of cheese.
              Do a lot of you get through your day without lunch? It seems to me that Grok wouldn't wouldn't stop for lunch.

              Also for a reason I don't understand is that breakfast, even a large breakfast doesn't make me drowsy like lunch does.

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              • #8
                Originally posted by Paleo Bill View Post
                I was thinking the best thing for me to do when I return to working is just not have lunch. Just a big Primal breakfast and a Primal dinner. Maybe throughout the day small snacks like an apple, nuts, jerky, a slice of cheese.
                Do a lot of you get through your day without lunch? It seems to me that Grok wouldn't wouldn't stop for lunch.

                But that's not IF'ing if you're eating snacks throughout the day in place of lunch?



                Originally posted by Paleo Bill View Post
                Also for a reason I don't understand is that breakfast, even a large breakfast doesn't make me drowsy like lunch does.

                It could just be what you're eating for lunch. Also, are you actually hungry at lunch, or are you just eating because it's habit?
                $5 off iherb.com: QOC241

                "Don't let the perfect be the enemy of the good." - Voltaire


                For nutrition/wellness tips:

                http://www.facebook.com/#!/pages/One...34671179916624

                www.onelifeonebodynutritionaltherapy.com

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                • #9
                  Yes, I was hungry at lunch because I was buying into the old idea of eating 3 meals and 2 snacks a day. Not sure if I should trying breakfast and dinner only or include small snacks during the day.

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                  • #10
                    Originally posted by Paleo Bill View Post
                    Yes, I was hungry at lunch because I was buying into the old idea of eating 3 meals and 2 snacks a day. Not sure if I should trying breakfast and dinner only or include small snacks during the day.
                    Skipping lunch does not constitute a fast. Neither are you fasting if you snack.

                    Lean gains has good info on daily fasting (skipping brekkie or supper)

                    Another idea is to do one or two 22 hour fasts weekly.

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                    • #11
                      Originally posted by Lojasmo View Post
                      Skipping lunch does not constitute a fast. Neither are you fasting if you snack.

                      Lean gains has good info on daily fasting (skipping brekkie or supper)

                      Another idea is to do one or two 22 hour fasts weekly.
                      I am not looking into fasting for the purpose of fasting. I am asking is it possible to go without lunch on a long term basis? Basically the commute times are so long here that if I eat breakfast before work and dinner after getting home I would be eating breakfast at about 5:30AM to 6AM and dinner at 6:30PM to 7:00pm. Is it possible to do that on a long term permanent basis? I would be working 5 days a week, but I guess I would also keep that schedule on weekends.

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                      • #12
                        My eat window is noon to 6-7 pm. I work out in the morning to earn my right to eat.
                        To me, waking in the morning and slamming down food just doesn't seem primal.
                        That's just silly ole' me though.

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                        • #13
                          Originally posted by Paleo Bill View Post
                          Hi, I am new here so I am a bit late in responding to this thread. One problem I have had most of my life (at least as far as I can remember) is drowsiness, sometimes extreme fatigue about an hour after lunch. I know in a perfect world taking a nap would be possible. But at work this is frowned upon (even though they give you an hour for lunch and two 15 minute breaks they act life you stole money from them if you nap at work on your time)

                          I didn't find that switching to Primal /Paleo helped that much. I was thinking the best thing for me to do when I return to working is just not have lunch. Just a big Primal breakfast and a Primal dinner. Maybe throughout the day small snacks like an apple, nuts, jerky, a slice of cheese.
                          Do a lot of you get through your day without lunch? It seems to me that Grok wouldn't wouldn't stop for lunch.

                          Also for a reason I don't understand is that breakfast, even a large breakfast doesn't make me drowsy like lunch does.
                          I used to suffer from post-lunch drowsiness. Once fell asleep during a one-on-one meeting with my boss! Getting a few stents and changing lifestyle changed all of that. You may want to get a full heart checkup.

                          Snacking is not good, especially on fruit. I IF but I have no regimen for doing so. If I go fishing I'll not have breakfast (get up very early) and not eat till lunchtime. Other times, I'll miss lunch due to circumstances at work. Or miss dinner because I'm at a function serving only poisons. While most of the responses you've gotten are about setting a regimen, think about just fitting eating into your schedule instead of making it a part of your schedule. Mixing it up can happen naturally
                          Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

                          Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

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                          • #14
                            Originally posted by Paleo Bill View Post
                            I am not looking into fasting for the purpose of fasting. I am asking is it possible to go without lunch on a long term basis? Basically the commute times are so long here that if I eat breakfast before work and dinner after getting home I would be eating breakfast at about 5:30AM to 6AM and dinner at 6:30PM to 7:00pm. Is it possible to do that on a long term permanent basis? I would be working 5 days a week, but I guess I would also keep that schedule on weekends.

                            Of course that's possible. That would only be a 12-13 hr. fast. I fast for 16 hours every day. If you're used to eating lunch/snacking, just make sure you have a big(ger) breakfast so you don't get hungry.
                            $5 off iherb.com: QOC241

                            "Don't let the perfect be the enemy of the good." - Voltaire


                            For nutrition/wellness tips:

                            http://www.facebook.com/#!/pages/One...34671179916624

                            www.onelifeonebodynutritionaltherapy.com

                            Comment


                            • #15
                              Originally posted by Paleo Bill View Post
                              Yes, I was hungry at lunch because I was buying into the old idea of eating 3 meals and 2 snacks a day. Not sure if I should trying breakfast and dinner only or include small snacks during the day.
                              Small snacks aren't a good idea. It's very much worth avoiding the 'snacking' behavior.

                              Originally posted by Paleo Bill View Post
                              I am not looking into fasting for the purpose of fasting. I am asking is it possible to go without lunch on a long term basis?
                              Absolutely! My two IF'ing methods:
                              1) breakfast and dinner only
                              --or--
                              2) lunch and later dinner only



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