So I started Intermittent Fasting for the first time today and feel good. I have been reading up on in the past few days and am a little confused on the right way to do it. With my schedule Fasting from 8 pm until 11 am or 12 pm works for me. I am wondering how many meals I should be eating during that 8 hr period and what I should be eating. was also reading up on carb back-loading and was curious how many carbs a woman should be eating. Also are there any supplements that go well with IF?
asked byKara__2 (10)
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on April 18, 2013
at 08:15 PM
There is a bit of lore out there, which I think is legit because it seems to be coming from trainers who actually train women from time to time, that intermittent fasting isn't too good for women. You may do fine on it, but be wary. In your window of eating you need to eat, well everything you would normally eat. Intermittent fasting isn't really a good dieting protocol, and it seems to work well for people who are pretty solid on everything else already. Eating at or above maintenance calories works. If you are fasting and trying to maintain a calorie deficit you may find yourself in trouble. I believe there is at least one approach out there where you fast one day and then eat normally the next, which might make more sense for someone trying to lose weight- just calculate a calorie deficit for the week- have days you are in a negative balance and days where you are in a positive balance, much like our ancestors undoubtedly did.
Personally, I tried it, got gung-ho about it for a little while, and then tanked on it because I had already been dieting successfully (by that time for at least a year, year and a half) and I really didn't need to limit my fuel sources anymore. So, again, if you do this, you have to EAT, and it will probably be somewhat uncomfortable, at least at first, to get all those calories in.
on April 19, 2013
at 02:26 AM
I'd add a little more time between fasts. More like a 4 hour window of eating if you can. I find that helped me get my last bit of body fat off when I worked out right before.
Otherwise, you could do your plan and just skip completely one day a week or month. That might even work better then the 4 hour window.
on April 18, 2013
at 10:07 PM
Kara - I've been doing this for a few weeks, and I rather like it. I eat a pretty large brunch about 11, a snack/light lunch about 2, and then I start munching at 5:30 while I cook dinner (raw veggies, etc) and eat a large dinner about 6:30. My dinner is usually where I eat the most carbs, with potato/sweet potato, etc. If I want to snack in the middle I usually eat a bowl of frozen blueberries with coconut cream on top.
The schedule that seems to work for me is to IF for 3 days, and on the 4th day eat a normal breakfast. On that day I usually wake up hungry, so I'm listening to my body. I'm eating the same calories as I was before. It's been about 3 weeks, and I've lost 1/2 a lb. Which doesn't sound like much, but it's the first time in 3 years I've broken this plateau, even at mostly 100% paleo. We shall see if the trend continues.
I was trying to crossfit fasted, but it was too much. Some days it worked, some not. So I've started eating breakfast on crossfit days (I work out in the late morning) and walking in the morning on fasted days.