New here and contemplating starting IF to lose about 40lbs. Most posts mention starting with 16:8 or 18:6 then gradually adopting longer fasts or OMAD. Longer fasts and OMAD seem most effective at getting the weight off, over the course of several months.
So what happens when goal weight is reached? Do you always have to eat OMAD and employ longer fasts? Or just go back to a 16:8 routine and the weight stays off? Is resting metabolic rate lowered to the point of not being able to eat “normally” without gaining all the weight back? Just wondering what people’s experience has been.
I have been in maintenance mode for a long time, I still do 20:4 each day because that’s what feels best for my body, I love the energy that comes from about 16 hours on. I eat a fair bit during those 4 hours though…
Everyone’s body is different. Figure out what works best for you. Some people continue on their routine or even go to 24-48hr fasts to up the ante.
With that said, typically people will fast such that it would be called “maintenance” fasting. This is where they may eat normally for 3-4 days and then fast 18:6 or 16:8 for the other days of the week to “maintain” their current weight. It may be that they only need to fast 1 day a week to keep their body weight. Especially if they eat healthy and do exercise.
Really depends on your body and what your diet/exercise routine look like.
All about the maintenance. I use 16:8 to maintain and have been for a few years now. I cheat on weekends and have to work extra hard on mondays but I also fluctuate around 6 pounds every week which is fine because it’s above and below my GW. The top comment right now was talking about how everybody is different and that’s really it. Find out what works best for you and best of luck!