What do you eat when you fast?
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Anonymous
| Will be attempting to do IF on a 16:8 schedule. If you have had success with this, would you pls share what you typically eat during those 8 hours? Did you find it difficult to sustain in the long run? Any tips for someone starting? |
Anonymous
I find this the easiest to accomplish. Basically, it's just skipping breakfast. I start eating at 12 and eat a normal lunch (I ate a ham sandwich yesterday), then I eat dinner around 6 and nothing else after it. I'm not a snacker so that's easy for me to not eat outside of b/l/d. I also try to stick under 1300 calories a day so skipping breakfast helps and I will generally eat anything as long as it meets the calorie max. Sometimes I go over, not a big deal. |
Anonymous
| When I'm fasting, nothing, obviously (water, tea I do allow). The 8 hours I'm eating ... veggies, protein, fruit. Avoid bread and sugar. |
Anonymous
This is what I do, too. I've never been all that hungry first thing in the morning so it works for me. I eat mainly protein, veggies and some fat at both lunch and dinner. Ex: I might have a spinach and cheese omelet with a couple of strips of bacon for lunch. Dinner might be chicken and brussels sprouts. After dinner I'm done and won't eat again until lunch the next day. |
Anonymous
| NP here. Have you had success with weight loss on the 16:8 plan? |
Anonymous
Yes, I have. I combine IF with Keto and it seems to be working quite well. I'm not even exercising all that much. |
Anonymous
Carbs increase insulin sensitivity. Avoiding them is not ideal. |
Anonymous
No. Skipping breakfast is convenient but it's not a weight loss plan. |
Anonymous
I think you have that backwards. Or maybe just for folks who are already insulin resistant. If you are insulin resistant avoiding carbs can reduce your insulin resistance (e.g. increasing your insulin sensitivity) https://news.umich.edu/u-m-study-bodes-well-for-low-carb-eaters/ |
Anonymous
Sure it is. Prevailing wisdom -- eat less, take in fewer calories, lose weight. If you skip that 300-400 calorie breakfast you are having (and don't add to your lunch or dinner) you'll lose weight. There is no good reason to eat 3 times a day other than we can and our day is structured around it. In the middle ages they were structured around 2 meals a day. They fasted all the time for religious holidays, fasting days. No good reason NOT to try this as a strategy for somebody who is healthy and may not really care for breakfast anyway. |
Anonymous
| I have lost 10 pounds doing the 16:8 IF over a few months. I am not as strict as the PPs in terms of what I eat during my eating window. I try to eat balanced meals, but I also include treats. Also, you can ease into 16:8 over a week or two period. I like that it is flexible in the sense that if you need to shift your eating window, you can. I also like the fact that no particular food is off limits. |
Anonymous
Fat causes insulin resistance and diabetes, as does excess calories (this is where the carbs come in). This has been known for decades. A low-carbohydrate meal will not spike insulin levels but it will not increase insulin sensitivity. For folks who are already insulin resistant, decreasing carbs will decrease insulin but will not decrease insulin resistance. It will increase it, as is well known but usually considered a benign side-effect. |
Anonymous
You still eat carbs but you get them from more natural sources - like vegetables or fruit or nuts. You do not need bread, sugar cookies, pasta - even though you may really love to enjoy those treats on occasion. |
TwistdMike
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Simple suggestion...
Eat only non processed foods. Vegetables that grow above ground, except carrots and onions are good ones to keep, in moderation. Add half an avocado to your salads, they contain healthy fat and will help satiate your appetite, along with other benefits. Proteins, such as good cuts of meats i.e. chicken, beef, fish, turkey. Salmon is a nice treat once a week. If you have the discipline, avoid snacking between meals. Black coffee and tea are your friend, unlimited. Best to drink as much water as you can, lack of water is often cause of false hunger pangs. If you can slip in a minimum of 3 exercises a week will help much. Target 7-8 hours of sleep per day, helps greatly! Good luck! |
Anonymous
+1 All this. |