Does Intermittent Fasting "Work"?

in gallerani •  7 years ago 

Intermittent fasting is one of the most talked about topics in health today. I've been experimenting with IF (Intermittent Fasting) for several years now.

There has been a decent amount of research about IF recently, but there definitely needs to be more research done to make definitive claims.

For now, I'll give you my personal experience with IF, my current regime for following it and some tips that I've learned that can help you stick to your own IF routine!!


What is IF?

IF is Intermittent Fasting which is also sometimes referred to as "Time-Restricted Eating".

The most popular IF routine involves fasting for 16 hours and eating for 8 hours.

For example, you may start eating at Noon and then have your last meal before 8 P.M.

Other IF routines can be a 20/4 (20 hours fasted, 4 hours eating) - this is a more extreme regime. 18/6 is another routine and 14/10 is probably the lowest end of fasting that I would be willing to call "fasting".


The Benefits of IF are plentiful. Many people experience better insulin levels which means that nutrients are being partitioned more optimally within the body. This means that the food you eat within the shorter eating window is actually absorbed better within your body and less will tend to be stored as fat.

As for pure weight loss results: it varies. The main thing I would say effects weight loss is what you're eating. You can still gain weight on an IF routine if you're eating past your daily caloric burn rate.


What I Do:

I like to follow a simple IF routine: I fast for 18 hours and eat for 6 hours. I will usually eat 1 large meal before hitting the gym and then 1 really large meal after the gym and that's it for the day.

This keeps life simple for me and I prefer eating this way over a 6 meal a day routine. Preparing and eating and then cleaning up is such a process that I prefer to just do it twice a day.

I've tried several different IF routines (pretty much all of them) and I am sticking to the one that works best for me. I recommend that everyone take this approach of experimenting and looking for the way that works best for your body because we are all so different!!

The biggest tip I have for people who are experiencing a lot of hunger before their first meal (for example, if you wake up at 7 AM and don't eat till noon) is to have a cup of black coffee and drink a lot of water. If you're really technical about fasting, then black coffee breaks it (water does not). But many people have said that the effect of coffee is so insignificant to fasting that it's better to have 1 cup than to break your fast with food earlier.

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I usually dryfast on a daily basis, sometimes I extend it over a couple of days and usually feel good about myself.

The only things that can make this difficult are external temptations, but these can be dealt with.

Very good recommendations, I liked to have coffee in the middle of the morning. Thank you

Yeah I love coffee in the morning as well, I wish it didn't break the fast (at least officially speaking)!!! I use heavy cream instead of milk which helps a lot!

Yeah I've heard juice fasting is super tough!! How has your progress been on it?

I love IF routine! It's very effective and I feel more energetic.
But my love of coffee helps me a lot ... ;)

That's fantastic!!! Coffee is great but it breaks the fast sadly enough. I wish it didn't!!!

what's a dryfast paparodin? I haven't heard of it before!

Hi, I've always been afraid of fasting, although I know it's good for my health. But this alternative of the If method I loved it, thanks for the information

I wouldn't be too afraid of intermittent fasting: you're really only fasting for about 16-18 hours max per day (and much of that is spent sleeping)

I tryied various forms of fasting. I started juicefasting. Did this 3 times variying from 6 days till 10 days. I noticed some benefits. Last year I started doing IF but I had a PTSD and my body was more stressed out. So I had to quit. It's not for me at the moment. I am glad you benefit so much from it. 😊

Juicefasting is tough stuff!! I've never done a full juice fast, but I love drinking the juice while doing IF ;)

How did IF work out for you in the end?

hmm what's a dryfast? I haven't heard of that before paparodin!

Yes I like to go all the way when I do things 😂 Well IF, it was not the right time I think. I felt really tired and fasting made me feel more weak. But maybe in the future i"ll give it another chance.

  ·  7 years ago Reveal Comment