Hello everyone ! I (27F) started intermittent fasting ten days ago. I do the 14:10 but I don’t know if it’s really effective? My schedule prevents me from doing an 8:16, breaks at my work are at fixed times from 12 p.m. to 2 p.m. and my boyfriend comes home late from work so we have to eat at 9 p.m. or even 10 p.m. Will intermittent fasting still be effective? I suspect that the results will take longer to come than the 8:16 but it is still useful?
Another thing, do we have to be in a calorie deficit or is the fasting period sufficient in itself to lose weight? I suspect that here too, the larger the deficit, the faster the results, but if you eat the same amount of calories in a smaller window, do you still see results or do you have to be in deficit?
Ty for this community !
The science is far from conclusive yet. Some studies suggest a small metabolic “edge” in favor of IF – meaning an increase in expenditure and/or a decrease in nutrient absorption, thus what should count as maintenance or surplus intake ends up effectively being a deficit – whereas others find intermittent and continuous energy restriction interchangeable. What’s certain is that energy intake remains an important variable, whether one explicitly tracks it or not. Personally I prefer going by satiety, prioritizing foods which, experience has taught me, I’m unlikely to overeat. Others may formally calorie-count, mind portions, or fast long enough (read: multiple days) for their intake upon refeeds to remain insignificant in comparison, even when quite the feast.
As for 14:10, I would say that it’s definitely an improvement over non-stop grazing, especially if snacking within the eating window is also kept in check or, ideally, eliminated.
Just don’t eat supper with your bf at 9/10 pm. Simple. Your work breaks are perfect 20:4 schedule and you’ll definitely see fast awesome results on that schedule. Even if you just do it mon-fri for starts. I know it may be hard at first, especially miss eating with your love one but if he’s supporting of your journey, he’ll understand or even Join you! Good luck!
Keep going with 14/10 for a while. You might be surprised with the results in a couple of months. If you can incorporate some exercise you’ll see even better results.
The main thing is that you’re making a positive change, so well done!👍