After reading about the 16/8 fasting via Harvard Health, I started the 16/8 method a week ago. I have already relieved digestive issues in that short time. Probably because I don’t eat later than 6pm or 6:30pm. I have a full check-up in a month and would like to see if my labs are better. Hoping to notice weight loss as an added bonus.
Besides the excellent advice from @ELENGIL, a couple of other good fibre sources that work with low carb diets are psyllium husk (makes a good bread replacement with almond flour in The Keto Bread recipe: www.dietdoctor.com/recipes/the-keto-bread ) and hemp hearts (which are also high in fats and are a great source of iron and other vitamins and minerals).
Depending on your calorie requirements, you could easily enjoy a moderate low carb diet (50-100g total carbs) that will give you the 35g of fibre. Where it would get very tricky would be trying to hit the low level of carbs required to maintain ketosis (for most people, it seems to be around 20g net --- so no more than 55g total if you managed it with 35g of fibre).
A typical, moderate level of carb day could have you include:
Breakfast: a Keto Bread roll with a 2-egg omelet including 80g sliced white mushrooms, 40g shiitake mushrooms, 2c spinach, and topped with some guacamole
Lunch: a mixed cabbage / romaine / kale salad with 3 Tbsp of hemp hearts, 1/2 avocado mashed with some sesame oil and spices as a dressing, and 3 oz of sardines or shrimp or salmon
Snack: 1/2 cup of creamed cottage cheese mixed with 2 Tbsp of raw cocoa powder, 1/2 Tbsp of almond butter, 1/2c of raspberries, Tbsp of flaxseed, and an ounce of sunflower seeds
Dinner: 60-80g each of roasted asparagus, cauliflower, radishes, and turnips - along with some butter sauteed mushrooms over 3 oz of steak
I haven't worked it out totally, but this should get you around 70-80g total carbs with 35-40g of fibre, along with at least the RDA of all vitamins and minerals. This would work well as a "feeding day" if you are doing an Intermittent Fasting approach of 4-5 "feeding" days with 2-3 "fasting days". If you choose to do a daily window instead, then it would be a matter of less meals with more to them - but it's pretty easy to mix and match low carb veggies like this.
Starting the day with the Keto Bread gives you that first hit of soluble fibre (psyllium husk is the soluble fibre in the Metamucil brand of fibre supplements), which is generally recommended, and could be a good replacement for your current beans and faro.
Have fun with your continued research, and future experimenting!
Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."
For the low carb IF eaters, may I ask how you manage your fiber? My dietitian has me eating minimum 35 g of fiber a day and I simply can't imagine how I would do it without lots of fruits and vegetables. I'm a clean cook/eater and I eat almost all low GI stuff like beans and faro with breakfast and a huge veggie salad for lunch etc. quinoa with dinner, no white bread, white pasta, white rice (oh how I miss white rice).
I've been reading about carb cycling and the like and would not mind trying to reduce my carbs somewhat if I can find a clean food replacement for those lost fiber grams. Obviously if my dietitian agrees but I like to go to her with a plan vs. just spit balling. Thanks in advance.
Every body is different so I can only tell you what my experience is. I started out eating between 70-100 TOTAL carb grams at first and gradually going down to where I am today at 20 TOTAL (not net) I had already started IF after discovering Dr, Fung's blog and videos. This was pre-book and the info is still available at no cost if you just want to read it before buying the book.
Fitness Minutes: (42,551)
2/26/19 12:33 A
I've done IF on and off for over 6 years now, in various forms. The 16:8IF protocol does not have a calorie reduction built in (unlike 5:2 or ADF, which do have calorie restriction components as part of the plans), so you'll still need to be mindful of how many calories you're consuming and make sure that you're at the correct calorie deficit for your weight management goals.
Also, it's good to remember that your day to day weight will fluctuate due to all sorts of things, not fat gains related (tom/pms, sodium intake, digestion, potty timing etc). Look at your monthly trends to get a better idea of where you're actually at :)
I have spent time in France - I lived there several months two different times - and I observed the "French Paradox" first hand. I was always assured by my French friends that they are thinner than Americans because "we only eat very small portions." Well, that just isn't true! I was served large portions everywhere I ate, especially piles of frites with everything. (An omelet with frites. A chicken leg with frites. A crêpe with frites. A sandwich with frites. You name it, it came with frites!) I watched French people gobble down huge portions of tartiflette at a kiosk that served it out of huge vats, and even put it on baguettes to make a sandwich (for anyone who doesn't know what it is, tartiflette is a rich casserole made of potatoes, cheese sauce, and bacon. So yeah, they basically had sandwiches made out of creamy potatoes on bread!) In fact, they pretty much eat rich cheeses and white bread with every meal. The French eat well and they eat plenty. But like you said, more people smoke in Europe and that might have something to do with keeping their weight down. And they probably walk or ride their bicycles a lot more than we do as well. All I know is I never gained weight, and even lost a few pounds, the times I was in France and eating like a French person. (And I don't smoke.)
This may have been answered but, No that is not Ok if you are trying to do a true fast. Any calories will release insulin which defeats the purpose. A clean (true) fast is only water, plain tea, or black coffee. No sugar substitutes or 'low calorie' items.
current weight: 150.0
Fitness Minutes: (6,030)
4,140 11/30/18 7:09 P
BONNIEBONNEAU - I would strongly recommend reading either The Obesity Code or The Complete Guide to Fasting both by Dr. Jason Fung. You can also read lots of info on his website - idmprogram.com/blog/ but the books really help you through the step-by-step process.
For me, I have adopted keto eating, which is keeping my net carbs below 20 (ish) grams per day. I have days where I go a bit over, but in general I keep them low and avoid sugars, starchy vegetables, grains, and anything else that is a carb-dense food.
I eat whole fats (whole milk, whole fat cheeses and yogurts, olive oil, avocado, olives, nuts, seeds, non-lean but grass-fed meats, oily fish, etc) and moderate protein - not really more than I ate before just with the natural fats intact.
I eat very low carb vegetables so I can eat more of them - salads, peppers, cucumbers, zucchini, broccoli, asparagus, etc.
This has worked for me when everything else had stopped working. I actually eat *more* now than I had been and have lost almost 30 pounds in 23 weeks. I don't feel hungry or tired, I eat wonderfully filling meals. This time of year is a bit of a trick in keeping on track with the holidays in the office and the break room getting filled with all the cookies and candies and such.
But I find that this way of eating actually has given me more willpower to not give in to those goodies than I ever had before, so that is a nice feeling!
www.dietdoctor.com/ is a good first step if you want to go low-carb or keto. Even if just to identify the biggest carb culprits and help cut down. You don't have to go super low carb, even if you just want to cut a few things out this can help.
16:8 fasting didn't work for me. I had a difficult time eating enough at a meal to keep me full until the next one. My blood sugar was very volatile. I was experiencing a lot of false hypo symptoms. And I wasn't losing weight. Grazing works much better for me. It's okay to try and then decide it's not a good fit for you. Some people seem to do very well with this, others not. Good luck.
Nobody can have it all, you can only have what you love most.
The smaller meals throughout the day thing never worked for me. It was like I grazing, and by the end of the day I had eaten way too many calories and never felt full. I went back to 16 IF and it works. I feel great !
Live, Laugh, Love!!
current weight: 148.0
Fitness Minutes: (82,227)
9/21/18 4:36 A
> I am so confused about how the Medical community first say to eat smaller meals, and now, they say - no Fast .. for 2 years
IMO, Part of it was that we didn't know then what we do now (did you know there are good trans fats?), but also poorly conducted scientific studies, the US Government paying too much attention to too few scientists (typically, Dr. Ancel Keys), and various food industries influencing the media and government. Part of it is our own fault -- most of us take dieting advice at face value, when, I think, this is where you need to use your critical thinking skills the most, particularly when it comes to knowing what assumptions are underneath a particular study, tip, or diet.
I should mention that, just as IF justifies itself on the irregular eating schedules our ancestral bodies adapted to, "six small meals" could reflect a "grazing" feeding that the gather side of hunter-gathers possibly adapted to. After all, if you're gathering edible plants, you're going to eat them while you're gathering, but you're obviously not going to eat as much as a meal. Not everybody's lifestyles are the same, so no diet is the best fit for everyone. Keep trying, and find what works for you.
EDIT: Some foods, I think, lend themselves just fine to six meals a day, such as fruits, cereals, snacks, and soups.
The theory behind eating several small meals throughout the day is an attempt to keep metabolism high, because we have study after study showing caloric restriction slows metabolism, which is what causes the weight loss to slow, then a plateau, then eventual regain of the weight.
If you look at the (recent) history of nutrition guidelines, they seem more to be guesses than anything, which get updated when they finally discover some underlying factor or realize their assumptions were wrong. First it was don't eat eggs! Then it was just don't eat egg yolks! Now it's eggs are fine! But they were always fine. The facts didn't change, just our understanding.
So small meals was an attempt to offset a known problem, but it didn't work.
I am like you, I had tried *everything*, and sure it worked for a while but like I said above, eventually it stopped, then I gained more weight than I started with - even though I was doing everything I was supposed to!
IF was a game changer for me! I did lose some initial weight, but it was more the overall health benefits I saw that really cemented the reality of what Dr Fung was saying.
I realize that my body was just more broken than 16:8 fasting could fix, but it at least improved, noticeably! If you just do 16:8 and that's it, you may see many benefits like improved insulin sensitivity. I noticed the huge difference that when I got hungry, I wasn't shaky and feeling sick or light headed, I just felt hungry. That was a huge light bulb for me.
After about a year and a half of IF I was frustrated that the initial weight loss did not continue (not a problem with IF I've since found, I just needed to go further, do some longer fasts. The body is remarkably adaptable) but I went to my doctor and basically cried that I had tried *everything* and I was still not losing weight.
She was the one who suggested low carb, and since combining low carb with fasting I have seen amazing results. And I'm not even cracking the top 10 of amazing results I've seen others recording, but they're still amazing for me!
I feel all sorts of healthier now, losing steadily, still fasting with some longer ones in there (24-30 hours or so) about once a week. I'm still working up to a 3 day fast. I've done it before, but it always takes some effort. lol
The beauty of low carb for me is it lets me feel completely full with my meals. With enough fat and protein, I am never left feeling like I didn't get enough even if I hit a 'calorie' amount. I am always full and satisfied, and ready to keep going with my day!
The beauty of the fasting part is it's so easily adapted to whatever your schedule is. I do breakfast and lunch, lots of people do lunch and dinner. There's no rule against either one, which is great!
Thank you for your reply. I was not a good science student, and it shows now.. I have started the 16 : 8 IF. I never was a big breakfast girl, so I can still have my café in the morning..
I am so confused about how the Medical community first say to eat smaller meals, and now, they say - no Fast .. for 2 years , I was forcing myself to eat a small breakfast ! ugh
I am coming to a place, where, I do not think anything will work ..IF is my last shot..
as for Doctors in France -THEY are a joke !! the real reason everyone is thin here , they SMOKE like chimneys!! and they do this because YOU don't pay higher medical premium in your paycheck ..& you can't get dropped .. so they just smoke away. The Doctors tell me to lose weight, and when I ask how, they say "EAT LESS" ..to them its that simple ..
I will listen to the pod casts on my next lunch hour, when I am eating a big salad ! merci
I'm not finding anything definitive between IF and six small meals. IF lowers blood glucose levels, but smaller meals prevent the higher levels of glucose sometimes found in a typical American meal (imo, we eat far too much simple carbohydrates). Both are dieting techniques, so I'd say do whatever works.
I once lived the 6-meals-a-day system... never again! I was told it was healthy so I did it but I never felt as light and energized in the mornings as I do now on being intermitted fasting and also trying vegan. My window is 16:8 till 18:6. Works perfectly.
Yes, it is the opposite. But as you said, the other way isn't working for you. Because we are complex hormonal beings, we need to address our bodies hormones and work with it, not against it.
Humans have long been subject to the cycles of nature, gaining weight in the summer when fruits and vegetables and grains were abundant (think about that!) and then using those fat stores through the winter when food was not abundant, and may in fact be absent for large chunks.
Also consider other animals. Sure, cows and horses graze all day, but they're huge animals! And their digestive systems work very differently than ours do. But what about, say, a lion? They may eat one huge meal in a week, and then nothing, but they aren't all starving to death or laying around too weak to move.
In our 'natural' state, our bodies are totally okay with eating only once or twice a day and then having long periods between where we aren't putting food into our systems and instead letting the body settle down, letting insulin levels fall, letting the body get at the ample fat stores we have. But we've been breaking that rhythm for so long it does take some time to restore if we decide to go back to it. Nothing important happens fast or easy.
I think the best person to explain is the doctor who has been studying this and treating it for years.
Hello, I am back after a long break of frustration, & loss of hope. I just saw a video of IF, and want to try it ..BUT this is opposite of what the other diet plan says, to eat 6 small meals a day ..very confused . Plus I just turned 50, and I have a belly, which I never had before. any ideas or advice is helpful merci
current weight: 167.0
Fitness Minutes: (82,227)
9/13/18 1:48 A
Hello, I have just started intermittent fasting this week. My window of eating is 11am-7pm. On Tuesdays and Wednesday’s I work in the office and usually will walk down to Starbucks around 8am and get a decaf coffee with sugar free mocha and use the 30 calorie almond milk in the drink. Is this still ok to have for those two days out of the week if it falls within the fasting timeframe? Thank you
Thankfully, my body is responding well to fasting. I've been IF'ing for almost a month now. 24 hours eating, 24 hours fasting. I was on 24 units of insulin as a basal unit and about 20-30 units before meals. I was on Jardiance every day. I am now off of all diabetic meds and feel great! My sugars are completely in the normal range with a usual 1 hour pp of under 120. I've hit 144 one time this entire month. I have dropped 15 pounds as of this morning (and I started 26 days ago). I did not begin this journey for weight loss- I began to get my blood sugars under control, but the loss is a happy side effect. I also could not lose weight on 16/8. I just did a 36 hour fast and feel fantastic. I am also without joint pain so I'm able to swim and walk again. Took 2 weeks of IF for the inflammation to diminish. But I am now up to walking over 2 miles a day. So- although IF is not for everyone, it is for me. And my body is not responding as your post suggests.
I've eaten 16/8 for most of my life. I had no idea it was called "fasting." Good Lord only knows how much I would have weighed if I ate "normally" ! I'm so thankful to SparkPeople! I'm learning so much about myself.
Edited by: ALABAMASUSAN17 at: 10/10/2017 (22:02)
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Pounds lost: 31.2
Fitness Minutes: (0)
8/3/17 9:45 P
Respectfully, that is not what the science is showing. Fasting has been a normal part of human existence for thousands of years - whether it was the annual cycle of times of plenty and times of lean, or whether the almost universal religious cycles of prescribed fasting, it is the norm for the body to do this - until the industrial age. There are numerous health benefits to fasting beyond calorie consumption and weight loss.
The human body, for all we espouse our uniqueness, is not much different from other animals who routinely go through periods of heavy food intake followed by periods of none. Having a daily or weekly routine of fasting is not going to cause the body to store more fat.
Your body doesn't like fasting, and it's going to store fat to keep you going. Once it realized what's happening it will release the fat. Just be careful, once your body understands the process of you putting food back in (normal calorie range), you will store more fat because the body anticipates you to go through fasting again.
Fitness Minutes: (0)
8/1/17 1:47 P
Yes, I figured things out. I hung in there, stable and then some, and dropped 2.5-3 lbs overnight. I think I eat about 1100-1500 cals a day, since I do add them up, but who knows if my serving estimates are right (for example)?
Fitness Minutes: (0)
8/1/17 1:44 P
The first energy supply depleted in any calorie deficit is glycogen. Glycogen is not fat, and is stored in the muscles and liver. To store glycogen, water is needed. Which means that the initial weight loss in any diet is from glycogen and water, not fat. Conversely, any calories gained after losing glycogen result in an increase of weight that includes water as well as glycogen. What that means is that, in comparison to fat, you should expect more weight fluctuation during this period of weight loss of primarily glycogen. (You still lose some fat during this time.)
To answer your question, keep a log of food eaten, then post it. That way, we can get a better idea of how many calories you *really* had during your 8-hour period. 1500 calories may not be accurate, if you're not logging your meals.
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"When it comes to regaining health and losing weight, the difference between a 'diet' and intermittent fasting feels like the difference between trying to scale a shear cliff face and taking the air-conditioned elevator: a difficult struggle that is impossible to maintain vs. easy and comfortable."
Exactly! That was my point.
Fitness Minutes: (0)
7/29/17 3:07 P
Oh, only day 4? (and ah yes, I see the title now *doh!*)
In that case, it's not really enough time to see any changes! Your daily weight can fluctuate by several pounds throughout the day, let alone day to day. What you've eaten has weight - so just eating food will increase your weight, but that is different than putting on *fat*.
How much you've had to drink, being a bit constipated, all affect the scale. Remember, the scale can't tell what it's weighing, and you can't tell, either! It's all just weight, but that doesn't make it fat or bad or good.
I would also caution against weighing yourself so often, as it can mess with your perceptions.
I didn't bother weighing myself when I started intermittent fasting, but after the first month there was a very noticeable difference in how my clothes fit! (jeans didn't pinch anymore, not even fresh from the dryer! Now they're pretty baggy.)
Give yoruself (and your body) time to work, and I'm sure you'll start seeing the results. But like all things, it will still take time.
I'm only on day 4, so no, not extended. Period, I don't think so; they're irregular, though, so maybe? I could be rushing things. Maybe I need 2 weeks to see some loss. Looks like my shape hasn't morphed much. Clothes aren't really tighter. But I've barely gained. It's just weird I haven't lost.
How long have you been doing this? Is it possible you're just coming into your period? Fasting may balance regular hormones but periods can throw them off.
If you have been doing this for an extended period of time, it is possible you are actually putting on muscle mass and not fat, but you might still show a gain in weight because of it. If you're taking body measurements and not just weight, have they decreased?
How do you feel? How do your clothes fit? If you feel energetic and your clothes are not growing tighter, I would keep at what you're doing.
Ultimately, the best thing to do may be talk to a doctor. Sometimes putting your mind at ease (or finding a problem which can be addressed) is the best solution!
hello how are you i am doing the intermittent fasting. what i am doing is drinking liquids for 7 days then i would go back to solds monday. its working for me so far. but i'm not sure its the correct way
Hi, I saw that a previous Intermittent Fasting 16:8 post had been deleted, so I'm making my own, because I'm really confused that I've been GAINING since starting to eat from 1pm or even 3pm to 8pm--so let's say up to 8 hours on food and at least 16 hours off. I have not increased my cals, either. Maybe I've decreased them. I don't do anything else--i.e. no lifting, no assigning forbidden foods--but they say you don't have to. I hope this state will change soon, and I'll give it a couple weeks before reassessing. I'd say it's my hormones messing with my metabolism, but intermittent fasting balances out hormones, right?