Hi all, I’m fairly new to fasting. I’ve mostly been doing OMAD and have completed two 48 hr fasts. It’s been about two weeks and I’ve lost like 8-10 pounds. I really love this way of eating because it doesn’t necessarily dictate what you can eat.
However, I know combining fasting with keto/LCHF is helpful for weight loss and hunger reduction. I’ve successfully lost weight in the past with keto but didn’t keep it off due to the fact that carbs are delicious and hard to avoid in social situations. Also, I’m an avid home cook so I don’t like limiting myself to meat and veggies.
That said, I’m wondering how many of you guys stick to a diet when you eat versus just eating whatever strikes your fancy?
Also, do you count calories or track macros?
With your approach, how successful have you been in losing weight and keeping it off (assuming that’s why you fast)?
I just want to get a sense of how others approach mealtimes.
Thanks for your input!
I’m doing ADF and eating keto on my refeeds, it’s protein heavy because I lift on days that I eat but still a lot of fat.
I try not to eat carbs because it makes me feel hungrier the next day when I’m fasting
I’ve been doing OMAD again for the last three weeks (after a 5 day water fast). During my window I keep most of my meals centered around vegetables/meat however about twice a week I have carbs (noodles, potatoes or bread), or have a dessert (ice cream, butter popcorn or chips). I’m not particularly strict but dessert or carbs tend to happen around Sunday and Wed/Thurs. I also have coffee every morning. I’ve consistently kept 10lbs off, but my goal is to build up healthy nutrients and keep enough weight on me for another extended fast this month as a fibroid treatment.
That aside, in the past I employed OMAD to lose 20+lbs a few years back and only cut out processed foods and had my coffee with dinner and unsweetened herbal tea in the mornings. Afterwards I switched to 6/18 (my norm) and kept the weight off until my last extended fast last month. From my first extended fast in 2017 until now I’ve gone from 230 to 160 spending about 3-4 years at 170. Good luck on your journey.
I personally base my meals around what veggies and protein I want to consume, then what fat I want to add for flavor and satiety. As most people can attest to, eating carbs is fine but it may make your next day or two of fasting more difficult. I try and save carbs for when we’re either being social or have something to celebrate.
I don’t count / track macros but I try to make “generally” good decisions. We know it’s best to limit carbs, sugar and anything processed. We know veggies, especially green veggies, should take up half our plate. We know we need lean protein, and we know fat tastes good and helps fill us up. And when you start limiting your sugar intake, fruit at the end of a meal is almost as good as any dessert (ALMOST!).
Since I just eat dinner each day, I first pick what protein I’ll want, then 2-3 veggies, then what fat I want to flavor everything (can be butter in my veggies, avocado, or a homemade sauce that uses tahini, sour cream, yogurt or even mayo as its base). Sometimes my plate is literally as simple as a bunch of roasted veggies, a hearty piece of chicken or salmon, and a sauce I drizzle on top of it all. Maybe I have some quinoa with it, or stuff it into a taco shell, or toss it all with pasta- if that’s what my body is craving. And to end? A bowl of berries or a couple small cookies.
I am only 3.5 weeks in and have lost 9 pounds :)
Hello! I do not count calories or macros during my eating window. I try to keep to unprocessed foods as much as I can and incorporate healthy meals daily. And from time to time eat what I want, I rather have slow progress and eat what makes me happy knowing that I am keeping to my fasting regime. Of course avoiding processed foods, refined grains and high sugar would give you amazing results in weight loss. However how long could you keep that up realistically. I follow the title of one of my favorite fasting books “Delay, Don’t Deny”.
I have successfully kept off 25lbs and my weight continues to decreases. All the best.