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Best Schedule for IF???

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  • Best Schedule for IF???

    Hi--I'm trying to lose weight on PB (lost a little so far, but not much). All the posts on IF have convinced me that might be the next technique I add to the repertoire...but I'm a bit confused as to when/how often would have the most beneficial effects on fat loss?

    I could fast 16 hours each day (essentially just skip breakfast), and then eat from noon to 8 PM, or I could mix things up and fast randomly...16 hours here, a few days later, 24 hours, or something? Is there any benefit to making the fast length/timing random, or would a 16-hr fast every day make for the best fat loss?

  • #2
    Looking forward to responses. I'm new to IF, too, and just did my first 16 hr fast today.
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    • #3
      Really its what suits your lifestyle.
      I believe you don't get any more benefit from longer than 16hrs fasting.

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      • #4
        Just let it fit into your lifestyle as best possible.
        I pretty much only eat dinner on my fast days. Sometimes they go for 16hours other times 24hours just let it work with your life as best as possible.
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        • #5
          I just eat a very late afternoon snack (after 4:30 or so) or munch a bit while I'm prepping dinner on my fast days. It works for me - I can get a lot more done during the day if I don't have to stop and eat, and I never get any more hungry than I am at about 11 am. I think if I started eating earlier I'd just eat too much - but just one meal it's hard to overdo it.

          Also, I NEVER eat after I finish dinner, until breakfast the next morning, so I get a 12-14 hour fast every single day. Mostly, that's because I sleep much better if I go to bed with an empty stomach. Every third to fifth day, I do a 22-ish hour fast. Since I started doing that more consistently, I've lost weight a lot faster - but that may be more because I dropped dairy from my diet, too. Still, it's a lifestyle modification that I like. It makes me more productive and saves some money on groceries.

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          • #6
            Skipping breakfast is the easiest way..I couldn't skip dinner.

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            • #7
              Good post! Anyone else have experience to share with skipping breakfast and just eating lunch/dinner every day vs. skipping lunch and just doing breakfast/dinner each day? Thanks

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              • #8
                Personally I've been playing with a 24 hour fast (eat dinner, don't eat until dinner the next day). I think I might go longer and incorporate one full day + a few and not eat until breakfast on the following day.

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                • #9
                  Last week I ate lunch at 1 on Friday and then did not eat again until the same time on Saturday. I was starved by then and could have eaten anything.
                  Is that too long to IF?
                  Cheers
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                  • #10
                    The recommended time for maximum benefit while minimising any drawbacks is 16-8, so a 16 hour fast with an 8 hour eating window. I do this every day with ease. For example, I stop eating (or drinking anything but water) by nine in the evening. I then just don't eat until 1-2pm the following day, and continue the cycle from there. Very very easy to do, once you're out of the lower-carb-adaptation phase.
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                    • #11
                      Originally posted by gunn parker View Post
                      Last week I ate lunch at 1 on Friday and then did not eat again until the same time on Saturday. I was starved by then and could have eaten anything.
                      Is that too long to IF?
                      Cheers
                      It's not really too long but if it's uncomfortable then it's not worth it. Dinner is harder to skip IMO. I find I have enough energy in the morning to go without breakfast, but don't want to skip dinner.

                      I typically fast from dinner to lunch at 1pm almost everyday, only exception being the weekends where I’m likely to have breakfast, especially if it’s a date with my girlfriend or a family breakfast on Sundays.

                      It’s very easy and manageable, and saves me time since I only cook lunch and dinner instead of 3 meals. I have also tried just dinner for a few days but found I lacked energy since it’s hard for me to eat A LOT, so one big meal a day is hard. I don’t eat too fast so I feel full and have to stop or risk being still for an hour trying to digest. I also worry about how that affects the systems, to try to digest one huuuge meal instead of two moderate ones.

                      Yesterday I had an unplanned longer than usual fast. I wasn’t able to eat until 7pm (from the previous day where I ate my last meal around the same time) I was fine, felt okay, but had other stuff occupying my mind which also caused me not to pack a lunch. I ate twice though, had a hearty chicken soup at 7, then a steak and sweet potato around 9pm. I have a lunch packed for today that I’ll eat around 1pm.

                      Length of time does matter, but going beyond 24hrs is not all that beneficial, so that should be the max for folks. Also, it’s not necessary to fast daily like I do, but it’s what suits my lifestyle the best. If I worked a night job or something I’d eat up in the mornings.

                      Warning: Don’t fall into the mindset of eating very little = good. This isn’t the case. Fasting is supposed to be a SENSIBLE way to eat a little less (plus other added benefits, not always related to weight loss) not a method to eat like a bird but try to live as a bull. Always eat to sustain your activities and lifestyle, but just slightly less, intermittent fasting is a way to do this while still having good energy and all that. For the new people. Low carbing plus IF can make you feel like you’re literally never hungry, which is nice, but eating is very important.
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                      • #12
                        Thanks guys, I think this Friday I will have a big lunch as usual then go to say mid morning Sat and have a nice brunch, then dinner as normal and see how I feel
                        Thanks
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                        • #13
                          Yup. I definitely didn't eat enough for a couple weeks, while being active on IF. Buddy got ROCKED.

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                          • #14
                            I don't eat a breakfast in the mornings anymore. My advice though is to pick a schedule that works for you and stick to it every day. Your body will release the hormone Grehlin at times of day that you've eating recently and you tend to feel hungry. People can get used to any eating schedule that they come up with over time, but I think it helps to have a loose schedule at least. For me that's lunch and dinner without snacking.
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                            • #15
                              Originally posted by iniQuity View Post
                              Warning: Don’t fall into the mindset of eating very little = good. This isn’t the case. Fasting is supposed to be a SENSIBLE way to eat a little less (plus other added benefits, not always related to weight loss) not a method to eat like a bird but try to live as a bull. Always eat to sustain your activities and lifestyle, but just slightly less, intermittent fasting is a way to do this while still having good energy and all that. For the new people. Low carbing plus IF can make you feel like you’re literally never hungry, which is nice, but eating is very important.
                              Really, really good advice.

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