I’m interested in using IF to lose weight, and have seen a lot of hour recommendations scrolling through this sub. But how many days a week do you do it? Every day, weekdays, every other day…?
I do it for weight maintenance just at the weekend but typically IF for weight loss is every day (except versions like 5:2 or alternate day fasting where there’s a more ‘extreme’ fast on fewer days). It doesn’t have to be exactly the same every day - you might do 20:4 at weekends and a mix of 16:8 and 18:6 on weekdays depending on your schedule for example.
So many ways to do IF, gotta find what’s best for you! Some people start 12:12 (fasting hours: eating hours) every day and slowly increase it to 16:8. Many stay there – I think 16:8 is the most common form of IF. Others move on to 18:6, 20:4, or OMAD (one meal a day). Some do ADF, which is essentially a 36-hr fast every other day. It’s probably better to start small, especially since you may feel a little off for a couple weeks as your body learns how to run on fat again. IF is very flexible and you’ll learn what works for you.
I do 16:8 every day, 10:30a-6:30p feeding window, with low carb (under 100g/day, no more than 30g/meal, average 50g/day). I lost 30 lbs in 8 weeks – faster than I intended, but cutting back carbs killed my appetite! That combination keeps me in ketosis most of the time. I ate little processed foods before, but snacked when I was the least peckish. IF helps me break that pattern and relearn the difference between hunger (which isn’t painful) and habit/boredom.
I break my fast with a cup of coffee with protein powder and ground flaxseed which holds me over for a few hours. I can still eat what I want – just moderating the carbs to keep my metabolism healthy. I completed my first 24-hr water fast yesterday (5p-5p), and plan to do a 36-hr water fast over Monday (Sun nite until Tues morning).
I track everything I eat and highly recommend doing so, at least to start. First, I found knowing I’d have to take the time to write down “1 tortilla chip” made the chip not worth eating. Second, it helped me stay accountable and make sure I was eating well (esp enough protein and fiber, since my calories were lower). Eventually, I think it won’t be necessary as I internalize the new way of eating, but I think it is a useful tool, especially at the start.
That’s a big part of it – this is just the start. I believe you need to think of your diet (the way you eat) as a new way of life, not a quick fix. Yes, you can lose a lot of weight. You can also improve your health in a multitude of ways – within 2 weeks, I noticed my knees no longer got any swelling when I did heavy work outside, I sleep better, and my allergies got better. But, if you want to lose the weight AND keep it off, you need to commit to changing the way you eat long term. Maintenance is a whole other subject, but it usually involves a lighter form of IF for life.
I fast everyday. Typically 17-22 hours depending on what I feel like doing. I’m fasting over Christmas even though I’m taking a break with my diet, will probably do 16 hours for the next 3 days. Making IF part of my daily routine for the foreseeable future.
I try to stick to my MWF 48s but the past few days been giving into family/peer pressure cooking with them and joining meals.
Adjusted my schedule to 16:8 while with them but still feel horrible since my pre-fasting days were pretty much 16:8 where I was 200 lbs at my highest.
103 days so far. 2 months IF (eating everyday tho). One month ADF, alternate day fasting. A 4.5 day fast thrown in there.
Plan on continuing ADF until I reach goal weight and all my loose skin is gone. Then IF for the rest of my life to maintain health. At least 16:8.
48F 214/158/145
Twice a week I’ll do maybe 14-16 hours of fasting. Doesn’t sound like much, but it gives my gut some rest and it makes me less bloated and gassy.
I don’t see any benefits in doing it more often for my goals. I’m at a good weight at the moment and I just started working out last month, lost an inch on my stomach already so it’s all working in my favor.
I do ADF on average once a week. Some weeks I’ll do 2-3 fasting days. I like losing weight slowly so I don’t get lose skin. I lost 35 lbs in about a year. I lose 1lb with every 36 hour fast. I recommend starting on Sunday so it doesn’t interfere with your work. The first 4fasting days are hard but then your hunger hormones fall and it becomes very easy.