I’m new here. I’ve been convinced that intermittent fasting is really fricken good for you. I have some questions for the community.
This is my first week attempting to fast 16 hours with an 8 hour feeding window.
I’m struggling.
I’ve got a bit of a headache, I’m hungry when I go to bed, feel a little depressed and am struggling through my morning workouts feeling like I have no energy. This morning I broke my fast early to eat some carbs and instantly felt like myself again. Struggling!
Is this normal in the first week? Does the body adjust? Any of your stories would be helpful.
Thanks,
So, if you’re eating a heavy carb load, fasting will be harder for you. Every day you’ll get carb withdrawal.
Not that you need to do keto. But if you can cut down your carbs drastically, fasting will be much easier.
Start with obvious sugary stuff - snacks, desserts, pop, candy. If that doesn’t help, slow down on stuff like mac and cheese, spaghetti, French fries. If you’re still struggling, then switch to whole foods - nothing but meat and fruit and veggies (but easy on potatoes and corn). If you still struggle with whole food eating - then tighten the carbs down to keto level. 🤷♀️
You might find it helpful to gradually work up to 16:8, especially if you are used to eating around the clock.
I started with 12:12 for a couple of weeks (found for me it was basically my normal schedule, but useful practice for having a cut off time, logging fasts in my app and did stop me from snacking late at night) then went down to 14:10 about a month ago. I am still here - somedays I reach 15:9 and once or twice 16:8 accidently - e.g. if I am unable break my fast at my normal time due to being busy. To begin with on 14:10, I did have a couple of nights where my stomach rumbled a bit, so there is some adjustment period, but it’s important not to stretch yourself.
My experience may differ from yours because I am in no rush to go down to 16:8 anytime soon if at all (my main goal is to lose weight and I am losing weight on 14:10 and I feel like I’m feeling healthier too) but I think by getting used to fasting like I have, I would have little trouble going down to 16:8 now.
Also focus on adding more protein, healthy fats and veggies to your diet. e.g. I’ve been having omelettes or scrambled eggs with veg like onions and mushrooms on wholemeal toast for my first meal of the day: much higher protein than what I was eating for breakfast….!)
I think any changes take time, just trust the process. Your body is obviously used to being fed at certain times and is just protesting, it will pass and you won’t even think about it.
My advice is if you have to break early, be mindful of your choices …carbs say vs some protein? I imagine you want to keep your insulin as level as possible (at least I would). Depending on your fasting methodology, some electrolytes will help too or just have some water and the hunger should pass.
I would say I fast 95 percent of the time with the same 16:8 (12pm to 8pm feed), I train in the morning at 530am and make it to 12 just fine. Your body will adjust.
I’ve never had issues with not eating for several hours, skipped breakfast ALL the time in high school and well into my 20s. Getting back into it was not hard.
You might adjust or IF just might not be for you and that’s okay.
You could try shorter fasts and work your way up. If 16/8 is not working for you, try 14/10. The main takeaway is to allow your body time to rest and repair, instead of putting out insulin, and using up energy by digesting food all of the time. Even 12 hour fasts are beneficial.
If you are fasting for weight loss, calories and quality of food also matter. Protein and fat keep you feeling full better than carbs.
Other members pointed this out, but we will say it again - start with something easier, such as a 12-hour or 14-hour fast. Your body has to adjust, and you will be able to learn the basics of this lifestyle. Best of luck! 👏
I’ve been fasting on primarily 16:8 since last June…it does get easier but it isn’t effortless (at least for me). I eat a little pinch of pink salt if I’m a little headachy in my window and it does seem to help.
Mostly I workout during my eating window because it fits my schedule better, but I work out fasted when I can…the biggest difference that I notice is that it’s harder to workout as intensely. I’m no athlete so I’m OK with it - I just acknowledge that I may need to go easier working out fasted.
I would say stick with it for at least 2 months and see how you feel. For me, it has been the most sustainable weight loss tool I’ve found, and I feel good on it. Less heartburn, no “hangry” episodes, and an improved appreciation for my food.
I think that’s all normal for first week. I got headaches during my first week and was hungry at night before bed, but it all passed after about the one week mark and i started feeling soooo much better then than I had before I started IF. Hang in there and it should get markedly easier.
I’m not keto and I wouldn’t even consider myself low carb, at least not intentionally, but when I’m being mindful of my portions and what I’m eating, I’ve dropped some of the carbs I love, but just aren’t going to keep me full. I still eat rice and pasta, but much smaller portions. I let the protein and veggies do the heavy lifting.
In my personal experience, IF takes a little bit of time to adjust to, especially if you have been eating 3 meals a day and snacking. I had at least 3 false starts because of hunger and feeling fatigued. This time, I was determined! I’ve moved from 16:8 to 18:6 to 23:1 (or OMAD, really) and I’ve even been able to do a handful of 48 hour water fasts. That is something I NEVER thought I could do. Stick to it, stay hydrated, make sure your meals have protein so you feel full longer, and drink more water (I have to add that in twice because it is key to success, at least in my experience)