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What fasting regimen works best with the least pain?

Answered on August 19, 2014
Created April 28, 2013 at 11:00 PM

I am around 150lbs and would like to be closer to 130lbs. I am eating pretty much strict paleo with only ever occasional digression and I also do Crossfit 3 ??? 4 times a week. I would like to know from those who have tried if fasting/intermittent fasting really does help with fat loss and what regimen works best and has the least discomfort?

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5 Answers

1
Ce41c230e8c2a4295db31aec3ef4b2ab

(32566)

on April 29, 2013
at 01:02 AM

I'm female, 50, 125 lbs at 5'6" and have used 16/8 intermittent fasting successfully to lose my last 10 lbs. Basically, I used an eating window of 10 am to 6 pm, minimal alcohol.

It took a few weeks to stop second-guessing what my body actually needed and to eat to hunger, not what I thought I needed. Best to focus on nutrient-dense foods for the most part.

Making sure I get in at least 2 hours a day of gentle movement (for me: walking or biking) was also essential.

1
3fc95bca9e723edfbbb72b172798ab49

(1354)

on April 28, 2013
at 11:59 PM

I think there may be some confusion among those new to IFing with regard to this "pain". You eat your calories. You eat ALL of your calories. You don't starve yourself. You just eat them in fewer, larger, meals resulting in slightly elongated periods of fasting. Assuming you're intending on keeping your current caloric intake constant there really shouldn't be any pain.

Metabolic derangement aside, I think some people that experience difficulty may be accidentally calorie restricting too much. If you're eating six 300 kcal meals per day currently you do NOT suddenly do three 300 kcal meals per day while IFing. You'd do something like two 900s or three 600s (or my personal favorite, one 1800!).

Hell, one huge draw to IFing for me is the HUUUUUUUGE satisfaction I get out of my meals. Tell you what, it is FUN throwing 1400kcals down the hatch in one sitting. I feel like Goku from Dragonball Z - training in 100 x gravity and then eating us out of house and home. The only "discomfort" I may feel is a VERY slight hunger pain that pops up sometimes right before bed if I stay up later than usual. If anything the only real discomfort I experience is when I decide to have a heavier caloric day and overdo what my stomach can seem to hold.

So I guess my best advice is to count, carefully, your calories when you start. You're comfortable with your current eating regimen of smaller meals. Make sure this habit of small and dainty meals is left in the dust. You'll be eating less often, but not necessarily less food. If you find yourself having to eat six eggs in one sitting - SO BE IT!

0
197651282ddd8d675b974ee811d2269e

on April 29, 2013
at 04:50 AM

I IF by skipping breakfast most days. I eat lunch and dinner at my regular time and don't feel any hunger. For breakfast, instead of food, I drink a cup of coffee with lots of coconut cream. The fat keeps me satiated until lunch. Sometimes I eat breakfast if my schedule is such that I won't have time for lunch. I've lost 4-5 lbs over the last 3 weeks this way. I'm 40+, female, 5'2, 115 lbs. The best part isn't the weight loss but feeling much better in terms of digestion and general health. I was very sick this time last year.

0
C5d5cfab77a26fa17a56f2c62b99b879

on April 29, 2013
at 04:40 AM

All comments above are right on. My system got in the IF groove immediately with an 8 hour window. Basically I was skipping breakfast, eating a slightly later lunch than usual and then dinner near the close of the 8th hour. I wasn't eating a TON but I was definitely getting my food on. Nowadays I IF once or twice a week because I was getting way too lean to do it all week.

I think that IFer's who experience or anticipate discomfort with IF are either still "sobering up" from a SAD diet or the six small meal thing or working out way too much to function effectively without three squares a day.

0
142d7e06e608cff536ab78e6ca78ce38

on April 29, 2013
at 02:32 AM

I like IF, it frees me from constantly having to think of food. I eat 2 meals a day and find I am not hungry. I eat at 10 a.m. and again at 2 p.m. I have tried several different times but this is what works best for me. I also find with a big break between meals I am able to digest my food better. I have celiac and leaky gut so I have to be very careful at the moment and I think this is really helping to heal my insides. Yesterday was the first time in months I didn't have tummy pains. I think everyone is different though and you have to experiment with what works. If you are finding it too hard, wait. I know some people also suggest extending the IF for an hour a day and build it up.
There are several books The Warrior Diet Eat Stop Eat and sorry can't remember the other one. They all vary.

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