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Intermittent Fasting & Plateau

Commented on October 19, 2015
Created October 13, 2015 at 3:20 PM

I've been doing IF for the past 2 weeks and i'm using the 20/4 schedule.  I'm also carefully tracking my calories in MyFitnessPal - and i usually end up in the 1500-2000 calorie range every day.  I'm 40, 6' tall and weigh 270 lbs.    

I average about 36% carbs, 34% fats and 30% protein - and i'm eating 98% clean, whole foods and lean proteins (no sugars/processed foods/bread).   

Prior to starting IF - I was just eating really clean and quickly lost 30lbs.  But then plateaued.  I thought IF might help kickstart my weightloss back into high gear - but I haven't seen any changes in the past two weeks.

 

Any suggestions?

 

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2 Answers

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0
96440612cf0fcf366bf5ad8f776fca84

(19483)

on October 16, 2015
at 10:35 AM

 You're undereating.  IF is not calorie restriction.  You still need to eat the same amount of food, it only shifts the times when you eat them.

 

If you're male, your BMR is nearly 2400 calories, if female it's near 1980.  The BMR is the amount of calroies you need to just lay in bed asleep.  Depending on your activity levels you'd multiply this by 1.2 if sedetary to 1.9 if you're very active (i.e. athlete levels.)

 

If you undereat like this, you'll get into higher stress levels and your body will refuse to let go of its fat stores because it thinks you're starving.

 

You can use this site to calculate your needs:

0
7497d8ba99a183da6889dc0dab1941b7

on October 16, 2015
at 12:50 PM

Thanks raydawg - I thought that might be the isue.   Any suggestions how to cleanly eat that many calories in a small eating window?

96440612cf0fcf366bf5ad8f776fca84

(19483)

on October 19, 2015
at 08:58 PM

You could concentrate on adding in more fats.  Robb Wolf had this "1000 calorie chili" basically a can of coconut milk + 1lb ground grassfed beef cooked together with whatever spices you like.

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