Hey, I have been intermittent fasting now for about 2 months. The first 2 weeks saw about a 7 kgs weight loss, 2 to 3 kgs of which would have been "water" weight. For the rest of the time I have been stable, hovering with a few kgs.
I started only eating one meal a day (paleo friendly) and drinking heaps of water and a few cups of coffee with coconut oil in it. I then went to eating the coconut oil by itself and just enjoying my coffee black.
I only have about 3 cups of coffee a day. I also "spike" my hormones on the weekend with some cheat meals, between 2 and 4 over the weekend.
My sleep isn't right up to par, probably averaging 6 to 7 hours a night.
I have been overweight (well above my "ideal" weight) for over 15 years. Right now I'm about 28% fat at 112 kgs.
I also haven't engaged in any exercise yet.
The more I looked into it it seemed that I had stalled again due to my excessive lack of calories. I would be well below maintenance, probably like 1500 to 2000 calories below. When I left the weekend spiking out it didn;t seem to make any difference.
I know I am not above maintenance calories. I'm not sneaking chocolate or even drinking dairy and definitely staying away from refined grains and starchy carbs (the cheat meals are a different story)
* Could the very "freeness" (gluten, sugar, dairy) of my cheat meals be setting me back due to inflammation which is taking me the whole week to recover, causing stress, etc?
* Could it be the extreme lack of calories? I'm probably not getting enough protein either.
* I'd read the exercising isn't necessarily the best if on calorie restriction. Could it be lack of exercise?
I'm obviously getting enough calories to maintain my weight as that is what I am doing. If I stopped eating altogether I'm sure that would change :) My body composition isn't changing either although I am using BIA scales (in the morning after waking and just before breaking my fast in the afternoon).
I was looking for any ideas or experiences others have had with a similar situation. Cheers.
asked byLuke_4 (158)
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on November 10, 2012
at 02:07 AM
Identify your goal -- how much weight do you want to lose? What is your ideal bf%?
Begin exercising regularly. Per animaleater's suggestion above, do exercises such as squats, dead lifts, and bench press; in order to engage your entire core and boost metabolism.
Consider eliminating grains and dairy from your cheat day... Make an effort to enjoy your cheat food on your specified day, without eating to the point of discomfort.
Feel free to get in touch with questions.
Dean Bocari www.deansdailydose.com
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on November 07, 2012
at 08:14 AM
Go back to maintenance calories for a couple weeks, even skipping the IF'ing during that time. Then resume low cal IF'ing.
Get 2g protein/kg/lean body mass every day.
Start lifting heavy weights for an hour at the end of your fast, 3x week (deadlift/squat/bench, 3-5reps, 3-5min rest, 3-5sets, each exercise, dead and bench or squat and bench). If you can lift the weight in good form more than5-8 reps, it's too light.
Training sets the muscles up for rapid sugar uptake. After those lifts break your fast immediately with sweet potatoes and lean meat. Basically Leangains. Below maintenance cal, lean meat and starchy roots on exercise days, 20 percent fewer calories than training days on your rest days, fatty meat, green veggies, no carbs starch.
on November 07, 2012
at 07:12 AM
Hi Luke, I assume your body just gets used to this rhythm of every day fasting. And then adapts to it. And stops losing weight. Why don't you try alternate day fasting? You eat one day and the next day you fast. This keeps your metabolism going. I see you have cheat meals during the weekend but you could try if alternate day fasting works better. Or dr. Johnsons Up Day Down Day Diet.