Originally Posted by TripSwitch:
Personally I had quite a bit of difficulty adjusting to training while in a fasted state...

While I hope someday to be able to do IFing.. I had to give it up. I was spaced out and exhausted. I had real memory problems? I guess that is not the typical reaction but after a few weeks I realized I needed to stop and the memory and brain fog have left me.

For me I think it is just the combo of eating small calories and working where I might not get to eat when I need to.

You might want to up the cals a bit or lower the window a bit... do 14 /10.

Originally Posted by Emma4545:
While I hope someday to be able to do IFing.. I had to give it up. I was spaced out and exhausted. I had real memory problems? I guess that is not the typical reaction but after a few weeks I realized I needed to stop and the memory and brain fog have left me.

For me I think it is just the combo of eating small calories and working where I might not get to eat when I need to.

You might want to up the cals a bit or lower the window a bit... do 14 /10.

I've actually adapted quite well... It took about a month or so at first... and 16 to 20 hour fasting periods are not much of a problem for me... and I even do occasional 24 hour fasts pretty easily... But I'm flexible and will shorten it to 14/10 if I need to depending on my schedule or training...

The bigger adjustment came when I tried to keep running at the same intensity and the same distances while in the fasted state... That was a mistake... but I learned my lesson (the hard way...lol...) and now I'm doing fine... and hoping to work up to 90 minute workouts of low to moderate intensity in a fasted state a few time a week...

I was struggling with scheduling my fasts for a few weeks. Summertime travels and work schedules were messing with my efforts and I was with people who were constantly needing to eat. I made the choice to eat with them (oh silly me) and gained back about 7 lbs. But since coming home and getting back in my IF groove, I've lost 5 lbs. It's God to be back!

This week my workout schedule increased a bit. (I work at a fitness studio and assist the main trainer during workout classes, and I had to take on three extra shifts due to other assistants being on vacation.) I was really wiped out for a couple days, but started getting my groove on with the extra workouts yesterday. I might chose to keep up with this pace. But it definitely makes me hungrier this week! I usually workout in the middle of my eating window in the evenings. But the additional exercise occurred in the mornings. I was doing Pilates in a fasted state and noticed that I really couldn't wait to eat till 2 pm. I tried to stop eating after my evening meal after the second workout (cardio/weight training), but I was really hungry and grabbed a handful of almonds and some dark chocolate just before bed. So overall calories increased by about 300/day on the double workout days. We'll see if this affects my rate of weightloss.

5:2
 

Hi guys!

I am new to IF as well! I am taking on the 2:5 plan. I am going to be fasting 2 days out of 5 days per week. I am at the beginning of my second week. I will keep you guys updated. :)

Welcome and good luck Tony. If you stick with it, I think you will find this is the easiest and most efficient way to diet/maintain. :)

Progressing well!
 

Intermittent Fasting seemed and sounded very difficult! I have to say I know this is what is going to get my weight off! I hope ! Will post updates in August !

Most people find it to be much easier than they thought it would be. I started 2.5 years ago. I thought it would be difficult and was amazed at how easy it was.

I did IF for over a year and lost 25+ lbs. Then I was stupid and started listening to what my doctor was telling me about eating breakfast, etc. So for a year, I went back to eating 4 meals a day and breakfast within half an hour of waking up...I GAINED 19 lbs and my blood sugar levels went up again, which is what my doctor intended so I would have to buy medication. SCREW THAT!

I am back on IF (for a few weeks now) and am down 9 lbs. And blood sugar levels are getting closer to normal range. And my blood pressure is normal again. Not stressed by IF at all!

Intermittent Fasting has made me learn that I was a real food addict.... I can now step away and breath!! I can say no to food ALOT quicker now, and I can easily put the fork down a lot faster. For once in my life, I am not listening to everyone else in my life, I am listening to me!

Originally Posted by tonyaap20:
For once in my life, I am not listening to everyone else in my life, I am listening to me!

You are rockin' the empowerment, Tonya! I love it!

Glad to hear you are back on track goeblewis!

Tonya, one of the most valuable things IF has taught me is the difference between "hunger" and cravings (and/or habit).

Was reading Nia Shanks' website yesterday. One of her posts shared an article by Brad Pilon, author of Eat Stop Eat, about how he does IF. He basically said that fasting should "feel right" to you or you shouldn't do it. Then he shared his basic method for planning how much and how often to fast:

Originally Posted by :

• 5-7 times per week - fasts should be between 12 and 16 hours long.
• 3-4 times per week - fasts should be between 16 and 20 hours long.
• 1-2 times per week - fasts should be between 20 and 24 hours long.
• 1-2 times a month - fasts should be between 24 and 72 hours long.

Any longer than this and you’re looking at something you should do every other month at the most, and if it’s much longer than 72 hours you should consider doing so under medical supervision.

And finally, he said...

Originally Posted by :
...in my opinion IF is best used as a replacement for traditional dieting and excessive exercise for the purpose of weight loss, not an addition to it.

I've read and re-read ESE a few times and this is the first time that last point really sank in. I think I'm really doing better now because I'm actually eating well when I'm not fasting. Not overeating as well as not choosing low-fat or low-cal foods. I think the last time I failed at it was because I was stressing myself far too much with the practice of fasting.

I don't want to stop the IF because I'm overstressed, so I'm concerned with my level of exercise. I don't feel like I'm over training. I exercise every weekday and am fatigued after my exercise, but I recover by morning and am ready to go at it again. I currently do Pilates three days a week and a cardo/weight training routine three days a week. A total of six hours of exercise. Plus I rest on the weekends, which includes catching up on sleep. That seems to be a really crucial part of staying on track for me.

I love how I feel right now. Strong and confident. I think IF contributes to that just as much as my exercise efforts.

I finished a 14-hour fast today with a big salad of leafy greens, heirloom tomato, 4 strips of bison bacon, a whole avocado, and a dressing olive oil and lemon juice. So. Dang. TASTY! Tonight, one of my sons and I are going out to Elephant Bar for dinner. Already got it planned: iceberg wedge with blue cheese dressing, bacon and chopped egg, an 8-oz. top sirloin steak and a side of sautéed vegetables. And a gin and soda. It's exactly what I want! Today's calories will come in at just under my BMR, and about 700 calories under today's TDEE (I put in a two-hour workout this morning, fasted, and have been active all day). I look forward to seeing some good results on my weigh-in on Sunday.

Thursday will be my second DEXA scan. I did the first one a few months back. LBM was 152 lbs. and body fat was 51%. I actually weigh the same today as I did the day of the initial DEXA. I didn't start IF again until a few weeks ago because I was frustrated that I gained weight while eating like my doctor told me to eat. At first I really didn't want to lose a lot of weight because I wanted to see if my body composition would change. But now I want to go in weighing less, even if it's just a couple pounds. My clothes are fitting better, and people are telling me I look leaner. And I can see separation between my shoulder muscles and trapezius. I can feel my biceps and triceps, plus my abs. This is so exciting for me!

I'll post my DEXA results by Thursday evening. I really hope the numbers validate how I'm feeling right now.

I guess I'm doing this.. I usually eat between the hours of 7am-5pm (though sometimes breakfast is later than 7 and is more like 8 or 8:30) Lately I've been making sure I don't eat after 5 pm.

Georgia, interesting info. Thanks for posting!

Today I'm test-driving a 36-hour fast for the first time. 13 hours in now. If I can stick to it till bed-time, I'm home free!