Im a 27 year old Male, 5’7. I started doing IF last Jan 9, 2022 with SW at 89 kg and currently weight at 88.6 kg. I follow a 15:9 due to schedule restraints. I jog at least 10km per week and do body weight exercises.
Is this normal? I feel that im losing weight at a very slow rate.
Advice highly appreciated!
Unpopular opinion: the slower the better.
To speed up weight loss increase fasting time, to slow down weight loss decrease fasting time.
You’re doing 15:9 which is not much TBH, and the results will be in line with that. Keep going, it’s long term sustainable and healthy. The result(s) you aim for will come. All the best with your journey.
In a nutshell: IF works by reducing how often insulin gets dumped into your bloodstream by your pancreas. 🧚♀️. Keto works by causing your pancreas to excrete ‘less’ insulin into your bloodstream. 👫 Eating to decrease the insulin in your bloodstream causes your body to ‘let go’ of stored body fat. You are in control. It’s your game. Slow weight loss is just fine. If you want to go faster eat less often, increase your daily fasting time or eat more veggies, meat, eggs, avocados, cheese and nuts. Try eating less breads, crackers and sweets.
You stated your fasting schedule is based on time restraints. But, you may need to lengthen your fasting window and shorten your eating window, to truly benefit. I’ve read that our bodies enter ketosis by the 12th hour and burn the most beginning at the 16th hour. You aren’t fasting long enough to see the results you want. And, you still have to watch what you eat. If you’re loading up on carbs during your eating window, it’ll take even longer for your body to enter ketosis during your fasting window.
If you’re not losing fast enough increase the fasting time each day, or add in one day of OMAD or a full day of fasting or something. You don’t have to start counting calories to make it work, just shrink your eating window.