Hi everyone! I’ve been lurking for a few weeks as I did research on IF - I had been hesitant in the past considering the previously assumed negative effects on premenopausal women and our hormone cycles, but there’s a new, pretty solid research study that states there’s no significant change so I took the plunge!
I had a very significant life change in the past year which has me in a muuuuch more sedentary lifestyle than I’ve been in for over 10 years. That, coupled with a yet-to-be-identified hormone imbalance resulted in a 10# weight gain in the past couple months. I’m looking forward to tracking my progression with IF!
That being said, I have some questions about caloric intake + macros. I started 3 days ago, but I’m very much a planner so I’d love clear numbers to follow.
- 27yo F, 5’9”. SW: 190, GW: 170
- Starting with 16:8. It’s been one big meal with a smaller snack/meal before bed because I find I’m not very hungry after breaking my fast and having my Big Meal. Drinking about 70oz of water a day.
- Calories: 1800. Trying to figure my macros, I was thinking carbs:fat:protein 35:30:35, but definitely looking for guidance re: ratios for weight loss
Thanks in advance! I’m treating this like a science experiment and am looking forward to long-term, slow, sustainable changes. You guys are all amazing!
I don’t normally like a ratio system. I prefer to start with protein. Generally I recommend most aim for .8-1g per lb of bodyweight as a general starting point. This can be adjusted based on the needs and preferences of the person. You want a reasonable fat intake for hormone regulation. The bare minimum is suggested to be at 20% of your calories but I prefer to aim 25-30%. Sometimes higher depending on the person. And any remaining calories can be distributed how you want since carbs are not essential but don’t need to feared or excluded.
Hmm there’s a book coming out in January about the Galveston diet. It’s IF and Mediterranean diet mixture. Written by a dr dealing with perimenopausal/post menopausal clients. May be helpful if you’re dealing with hormonal changes.
As for what to eat and when, I recommend not eating at night. Eat what you like, people do lean towards low carb high fat but not required. IF took away the urge to snack for me, so I am slowly losing weight, but maybe not as fast.