| | Water Fasting

Struggling to meet my calorie requirements

So I started IF (16:8/18:6) about 6 weeks ago and have already lost about 3.5 kg (7 pounds), Reddit recommends doing CICO so I checked it out- my daily calorie requirements are about 1500 to maintain assuming a 300 cal defecit I should be consuming 1200 calories.

But, my eating window is usually my work hours (3 pm to 9 pm, lunch dinner and evening snack). I’m able to consume about 350 calories for lunch and dinner (especially since I’ve switched to healthier alternatives like millets rather than rice, protein based gravies rather carb based, cucumber with every meal, half an orange rather than jaggery) but anything beyond a fruit and protein shake in the evening at about 5:30-6 pm cause I just ate 2 hours ago. This lands me at about 800-900 calories a day.

I read up and a lot of people said it’s not healthy to have such low calories a day but a heavier lunch/dinner makes me feel bloated and a heavy snack means I end up pushing dinner and reducing my fasting hours. Does anyone have any solutions? Is it really necessary to have 1200 calories?

Also does anyone have any tips regarding mental health and trying to lose weight?

Stop Fasting Alone.

Get a private coach and accountability partner for daily check-in's and to help you reach your fasting goals. Any kind of fasting protocol is supported.

Request more information and pricing.

Answer

I’ve done 18/6 for awhile not but it was extremely challenging in many ways. Your body has to adjust with going longer times without food and especially carbs. The biggest tip I can give you for a 1200 calorie diet is to trust the signs your body is giving you. If you feel weaker somedays than others then trust your body and eat a tad bit more during your window. I do 18/6 seven days a week but I allow myself to have more calories on days I am feeling more sluggish.

Answer

There is very little science to support the existence of a fixed ‘calorie requirement’. Also, eating when not hungry can contribute to gastric stress/inflammation/IBS/etc.

On the flip side, energy conservation mode is triggered, when meal size goes down. (Part of why IF is so great: by keeping meal size same as before, the body will continue to think food is abundant and not reduce ‘calories out’ as much as on traditional dieting.)

Answer

As long as we supplement with micronutrients (electrolytes, etc) it’s not an issue. Our bodies are consuming the caloric deficit from stored fat.

As far as mental health goes, again an emphasis on micronutrients but equally important are activity and rest. Throughout my journey I’ve learned how certain foods and supplements affect my mood and mind-state, but it’s just as crucial to move around and make sleep a priority. Finally, eliminate all sources of unnecessary negativity and stress; value yourself and others who appreciate you back.

Related Fasting Blogs