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Starting the journey, but have some questions!

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!

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Answer

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.

Answer

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.

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