39 female, 5’3, CW 180, GW130 I am starting to do IF and was wondering if I could get some pointers. I have done it before and lost but I also was doing no carbs as well so not sure how much was IF. I was doing 16:8 but wanted to know if I would lose more, faster with a bigger window. I’m determined to lose but also would like to know if it’s working to adjust. What calorie intake should be during eating window? I have struggle with not overeating during the window. Thanks in advance!!
So losing weight is a matter of a few different factors: fasting, nutrition, and calories. All of which affects hormones that activate or inhibit weight loss, the key hormone being insulin.
The longer you fast, the longer your body is burning fat and repairing itself. When you fast, growth hormone and autophagy are stimulated.
What you eat is the second most important factor. Foods that increase insulin will cause weight gain because insulin promotes fat storage. High glycemic foods are refined carbohydrates, transfats, and omega 6 unsaturated fats. Low glycemic foods are fiber, saturated fats, and omega 3 unsaturated fats.
Calories are important because it is possible to overeat anything, but it is very difficult to overeat healthy foods versus unhealthy foods due to hormonal control. While eating high glycemic foods you may not feel satiated afterwards because insulin is high. While eating low glycemic foods, hormones like MTOR and cholecystokinin signal your body that you’ve had enough.
I know this is a long answer and not telling you specifically what to do, but it is the background that you need to truly understanding health. Feel free to ask me any specific questions as a follow up.
Maybe like 1500 calories for your height and weight. And you can lower it maybe when you’re nearing your goal weight. If you have a bigger eating window you will eat more. You can try alternating 16:8 with 14:10 and 18:6 Eventually when your stomach shrinks from lower portions you’ll overeat less because you won’t be able to eat too much. For me the first 2 weeks are the toughest.