Hi all, I’m new to IF, starting today after doing research for awhile. Looking to lose 15-20 pounds totally and hoping this can help me do it. My question is, in order for this to work, do I need to count calories? I didn’t think I did, but reading this subreddit I’m getting some conflicting reports. I did noom before and it worked, but the calorie counting became such a slog that I eventually fell off. I was hoping with IF I wouldn’t need to do the same, but I’m seeing some people here say that without a calorie deficit IF does nothing and without counting calories you can’t tell if you’re at a deficit so…any advice would be appreciated.
Edit to add I’m doing 16:8 from noon to 8pm
You need to be in a calorie deficit. For many people that happens automatically in IF and they don’t need to count calories. Others aren’t so lucky. Personally I just eat mindfully. I try to eat nutrient dense foods and not go crazy with the amounts.
No, you don’t HAVE to count calories while doing IF and you don’t have to practice any specific diet like low-carb, low-fat, etc.
HOWEVER, a requirement for weight loss is to create a calorie deficit. The concept behind IF is to restrict your eating window and therefore reduce ingested calories by not snacking throughout the day and eating at every mealtime.
During your eating window, if you decide to eat very high calorie foods and fill those hours with snacking, you will likely not create much of a calorie deficit, if any.
Personally, I don’t count calories but I do look at nutrition labels and make decisions about what to eat based on that. If I want a snack during my eating window, I choose against high calorie, low nutrient foods. If I choose to eat something unhealthy, I have to be mindful of everything else I eat or choose to do an “OMAD” (one meal a day).
I’ve rigorously counted calories in the past, and you’re right, it can be exhausting. I find myself only doing simple math while doing IF. “If this is 150 cals per serving and I eat 2 servings, will that extra 150 cals likely prevent a deficit?” - I ask myself questions like that.
I think part of the problem is people conflate calorie deficit with counting calories.
Eating at a calorie deficit compared to your own TDEE is the actual mechanism for the weight loss.
Counting calories is a tool to help ensure you’re eating at a calorie deficit over the course of the day or averaged out over the course of a week.
But if you have a great memory and you’re able to estimate accurately how much you’re eating each day then you might be a person who doesn’t need to track and count what they eat. Personally I’m forgetful so I like calorie counting as I go and keeping a log.
I find it useful to. With the goal of losing lbs, combined with the feeding window- it’s about making sure the calories within that window are still under your “usual” calorie allowance. It’s the easiest way to look at it (especially when you’re ready to break the fast). Good luck though!