Background: I’ve been IF most days for a little over 5 weeks now and have lost 17.6 lbs/ 8 kg since January 18. My longest fast was 24 hours then I made it to 53 hours 45 minutes with no struggle. At that point I was still feeling great but worried that I should eat, almost a guilt feeling. I wasn’t feeling hunger, but I ate anyways, mostly because I’m worried that I don’t want to lose muscle.
Caloric deficit struggle: Now my struggle is getting enough calories because I am not hungry. I weigh 165 lbs now and struggle to eat 1100 calories (I eat keto and get full fast, OMAD some days). I have read over and over and been advised that 40% is not a good idea. I want to be healthy but it also feels unhealthy to force myself to eat. I love the energy I get from IF and training fasted (though now I only do cardio fasted, not weights.)
Is anyone else in a similar position or has troubleshooted this? Will I risk anything being at a 40% deficit? It’s hard to change anything when I see only good consequences right now. My goal isn’t really to “lose weight” now, but it is to have smaller measurements and become toned from lifting and losing body fat. Please send help my way! I’ve learned SO much these last weeks from r/ketogains and here. : )
We’re similar stats and I’ve been doing the IF/keto/omad/23:1 since January. I’ve only done one 48 hr fast with the electrolytes.
I felt weird about not eating after that, too. I could’ve gone longer, but, yeah.
I struggled getting my calories in even before that, but it was worse for a couple days after. Then, my appetite came back and I could almost do OMAD without feeling full. So, maybe give it a week to see if you’re appetite comes back? Shoving food is probably not good either.
If you have to widen the eating window to get your nutrition, it’s okay. I’ve seen plenty of videos saying it’s a good idea to change up the timing of the windows and how long they are simply because our bodies were never assured of eating the same time everyday.
I’ve so seen where several reputable people have mentioned (check Dr. FUNG) that if you’re skipping meals for IF, then that meal’s nutrition is supposed to be supplied by your body and not your caloric intake. I’m not a doctor, but he actually is.
I try to get a minimum between 1,000-1,200 calories per day. I’m short with small-ish frame. This is where my body is comfortable while losing and my doctor is aware and okay with it. If I’m looking for maintenance, then I’m adding another meals worth of calories.
Remember your macros and hydrate, of course.
