I'm confused between what you can read on calorie deficit vs. what you can read on fasting. Let's take a male with a TDEE of 2.000 kcals who wants to lose weight. Scenario A: Eats 1.000 kcals every day for a...
Is this possible?
So I know that fat gain is just calories in and calories out, however today I learned that consuming too much sugar causes DNL which causes the sugar to be stored as fat. So if someone eats at a caloric...
i’m aware that technically at any level of sustained calorie deficit there is some degree of muscle loss, but at about how big of a deficit does there start to be a more significant loss that not even strength training...
Kind of a followup question from my other one. If hypothetically, i maintain a 500 calorie deficit daily (1600 calories) WITHOUT IF compared to doing it with IF, would there be a difference in outcome after lets say, a year...
If I eat the same amount of calories for example 1200 calories, which would be better for losing weight faster. low carb calorie deficit 18:6 vs high carb calorie deficit 18:6? Would I lose the same amount of fat...
I know that technically IF also puts you in a calorie deficit but I was wondering if it was dangerous to also only eat 700-1000 calories per day (recommended deficit for women) while fasting? I plan to also lift/exercise everyday...
I know that if you want to lose weight all you have to do is be in a calorie deficit, but what if you also have a high sugar intake while maintaining a calorie deficit?
Hi, I saw a video about intermittent fasting. I believe Dr. Fung siad he didn’t recommend a calorie deficit for weight loss and that fasting is better. He siad our metobolic rate adjusts when we are in a calorie deficit...
So I have been lurking in this sub and learning a lot about IF. One thing i see gets mentioned a lot is “calorie deficit”. What is that? From my research I believe it is eating 400-500 less than your...
I'm 30M, 5'10" 167-170 lbs, mainly looking to maintain or lean up some. Currently i aim for 1800 calories a day. Will IF boost how fast I lose weight compared to normal eating? Or is IF primarily used to...
Hi guys. It's been a few months since I've decided to lose weight. I'm 23, 170cm and I started at 100kg now down to 88kg, and I plan to keep going until I hit 70kg. So far what I've been doing...
Hi all, I'm new to IF, starting today after doing research for awhile. Looking to lose 15-20 pounds totally and hoping this can help me do it. My question is, in order for this to work, do I need to...
Despite having done so much research into intermittent fasting and calorie restriction, I’m still super unclear on some of the mechanisms of the two: i If the role of intermittent fasting in fat loss is to lower insulin so that the...
Hey quick back story, I've tried a few diets I was 180kgs now I'm 120kgs I'm currently on a calorie deficit but the last 40kgs are getting harder to lose my friend told me me fasting worked really well for...
My basic question is am I going to be able to build my arm muscles with my current routine. I’m in no way a weight lifter, I just enjoy the feeling of getting stronger. And intermittent fasting works for me...
I’ve curious with this due to trying to build muscle while also cutting extra body fat. Say if you hit 1g of protein per body weight while your also in an overall caloric deficit can you still build the muscle...
Hello IF fam, I've been doing IF for about a year now, SW 234, CW 218 (fell off for a few months) GW 190. I follow 16/8, eating 1 meal at Noon and dinner around 6-7 pm. That's it. I dropped the...
Hello. I’m F21, 5’6, and 215 pounds. I started doing ADF December 19th, 2021. I’ve been consistently doing it since, every Monday, Wednesday, and Friday I fast for 36 hours. December 19-25 - 111:22 Hours fasting 75:22 in Ketosis December...
I'm interested to hear what the overall take on this from fasters who understand the hormonal impact of fasting on the body. Dr. Fung rarely qualifies this statement and uses black and white terminology such as "the CICO theory has...
Long-time Ketoer and OMAD user. [Been off for 2 years with NICU baby having schedules rocked, then Covid] Just trying to up my game this year from OMAD to OMEOD My stats are: 31y/male/6'6" TDEE: 2200kcal OMAD macros: 15g carbs/200g protein/65g Fat = 1500kcal (55%...
Despite having done so much research into intermittent fasting and calorie restriction, I’m still super unclear on some of the mechanisms of the two: i If the role of intermittent fasting in fat loss is to lower insulin so that the...
You are in a caloric surplus for a day out of the week but overall weekly you are losing calories. Does doing this result in a lower amount of weight loss? Pretty sure the answer is no, sorry...
Hey! So, this week I barely lost weight despite fasting and being in a caloric deficit of at least 500 calories. I haven’t been eating as good but I’ve been trying to be in a deficit. At the gym I...
If you go on TikTok (or any social media), you'll find well-known health and weight loss experts (even doctors) saying that intermittent fasting is really just a way to get into a calorie deficit without calorie counting - and you...
In order to retain muscle mass while losing body fat & lifting weights. Do you need to be a caloric deficit or maintenance calories?
I'm doing IF 14-16 hours everyday and eating around 1000-1500 kcal daily. I know that fasting doesn't wreck your metabolism, but calorie deficit does. In my case, since I'm doing both, will it still eventually slow my metabolism down?
I'm sorry, I'm not sure if calorie deficit is the right word for it. I know from diets that you body adapts and burns less calories. Does the same happen with fasting multiple days?
Age: 26 Weight: 245 pounds Wide body frame Height: 6 ft I do 4 hours on the elliptical at a low steady state to burn a little over 500 calories per hr with 15-30 min rest in between 1 hr for joints. I’m concerned about...
Low Calorie, Animal Based, Intense Weight Training. Some of ya'll might find this interesting. Im 29, Male, 6'1" and 205lbs. I've been following IF for about two and a half years, mostly 20:4, but now 18:6. Currently my goal is weight...
**Background:** I've been IF most days for a little over 5 weeks now and have lost 17.6 lbs/ 8 kg since January 18. My longest fast was 24 hours then I made it to 53 hours 45 minutes with no...
I looked around for posts about this, but most revolve around the likelihood of overeating when drunk, alcohol calories on top of daily calories, more likely to spend a day doing nothing, etc. Alcohol does hinder sleep and workout quality, may...
So I’ve always had a hard time losing weight. I can literally workout every day, and eat like salmon and spinach and barely anything else in a day. I just won’t budge one lb. However I’ve recently discovered with fasting,...
So for example, could someone eat say 10% of their calories in just added sugar daily whilst on a cut, or do they risk adding on body fat again even in a calorie deficit? As a followup question, when on a...
I've been looking through books and can't seem to find my answer anywhere. In glucose storage, is the ratio for preference of glucose storage (e.g. as fats, or glycogen) different to the ratio of how it is retrieved from different...
I'm new to this and was considering on starting 16:8 IF. But I have a question, is an 8 hour window for eating actually necessary? Can I just limit my calorie intake to have less than I actually need?
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When you exceed a certain number of hours of fasting, around 20 hours, your body starts producing something called Reverse T3, which is used to reduce metabolism. To understand what reverse T3 is, we need to know what metabolism is...
So I have about 70-100 lbs to lose (I have lost 20 lbs so far) and currently I don't workout, but I'd like to be lean and reasonably muscular in the future. ​ When is the right time to start strength training?...
I’m mostly asking this out of curiosity because I’ve never quite understood how this all works. I’d imagine that most people use intermittent fasting in conjunction with a calorie deficit, or use intermittent fasting as a means of achieving that...
In the FAQ section it says that IF is basically a way to achieve calorie deficit. My question is, are there IF benefits in addition to helping with calorie deficit? If you don’t fast but have the same calorie deficit...
I am right smack in the middle of fasting for 21 days and I've been using it as a learning tool about my body. I also chose fasting due to claims that it won't reduce my metabolism in the long...
I have been working with a dietitian for the last couple of months and we have settled on a good plan, focusing on high protein foods. However, eating throughout the day for a long time really does not work with...
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I know you want to roughly intake 0.8 to 1.0 grams per pound of weight for protein. Ideally if you want to lose weight/body fat are you suppose to take in your ideal body weight amount of protein or your...
Hi! Why do so many people say eating 800 calories a day for 4-6 weeks would cause health issues but some people water fast for a month at a time and it’s not frowned upon? Obviously in this scenario you...
Hello, I was wondering what you guys think about the keto diet?
Hi all - I've been in ketosis for several weeks now. I started tracking my calorie intake versus weight loss to get a better view of my TDEE. For the first 3+ weeks I was getting full at barely more...
Hey everyone! New to the sub. I am a 5’3 F weighing about 137 currently. My goal weight is 125-130. I have been doing anywhere from 16:8 to 20:4 everyday for about three weeks now. My last meal ends at...
Hello everyone ! I (27F) started intermittent fasting ten days ago. I do the 14:10 but I don't know if it's really effective? My schedule prevents me from doing an 8:16, breaks at my work are at fixed times...
I understand the theories behind fasting and omad and keto and state of ketosis. I am curious if there's any study or any information on how much of a weight loss (not autophagy stuff) difference it is for lets say: 1....
250, 500, 2,000? Is there a definite limit? Or is it worthless to go more than a 500 calorie deficit?
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My current weight is 245, I dropped from 260 just by changing my diet however I was not practicing any intermittent fasting or fasting. I've now started integrating intermittent fasting into my daily routine and diet. 16:8 it's what I'm...
F, 23 16:8 IF CW: 193 This is my second go round with IF. I started it in April of last year and lost 30 pounds by September, as I was getting married. After the wedding, I unfortunately gained it all...
Hi there, I just need some information about what to do after reaching my target weight? Should I just switch back to my maintenance calories to keep at that weight or would not doing IF after that point affect my weight...
Hey folks. Great community - I appreciate the focus on positive change in here. I have formalized a 16:8 schedule and am moving forward with a goal of losing 40 lbs (280 --> 240 lbs @ 6' 5" (obviously American... target...
My TDEE is 2,762 and “Cutting” is listed as 2,262. I downloaded MyFitnessPal as well and it suggested 1,800 calories based on my desire to lose 2 lbs a week. How do I know what to go by please? As...
Going a prolonged period of time without eating does in fact send your body into ketosis, which utilizes fat for energy, this is true, but if you fast for 10 hours etc and then eat 5000 calories at dinner, it...
M / 23 / 5'11" 246lbs My history with weight loss(can read if you have time) I had attempted to lose weight in 2018 and 2019 with varying success. in 2019 I managed to go from 115kg to 88kg in...
I was wondering if you should you eat at a deficit on refeed days? Doing EOD/ADF if that matters.
What’s a dangerous calorie deficit for losing weight- I’m hitting the treadmill everyday, burning 600 calories or so an hr, 6 incline, 3.2 speed. 285, 5’11, 31(m)
Does anyone else constantly change their fasting times, by a significant amount? For example, Monday - Wednesday I might keep to the same schedule where I stop eating between 2-4 pm, and start eating around 9-10 am. I stick to a...
I’ve been intermittent fasting for about a week and a half now, I’ve cut out fast food and other junky stuff like soda and chips, while fasting is it okay to have a cheat day while still fasting ?
Sooo I’m a tad confused, all. My understanding is as follows (I’m doing OMAD): - The point of intermittent fasting is to give the body time to tap into fat reserves. Eating leads to insulin production, which disrupts that. - Reducing...
Hi, I wanted to ask something about doing omad 5-2, which is five days of eating and two days of fast. Since I have already experienced intermittent fasting and Omad and have had results with both, my idea was...
Isn't eating right the same as eating less? Less on anything we excessively eat?
Sorry for the long post but need advice. Ive been doing IF for about 1.5 months. Usually 18:6 sometimes longer Im F38 SW178. Im down 12 lbs and I try to stay under 1500 calories per day, under 75 grams...
So I’m gonna list some awfully stupid questions here. Please don’t be rude I’m just trying to learn. So if someone has a basal metabolic rate (which if I understand is the calories they’d burn if they sat still all...
So technically if you ate just a Big Mac one time everyday, (like 600ish calories I think) would you still lose a ton of weight? I know it’s awful for you and no nutrients but I’m just trying to basically...
Hi all My TDEE is 1785 daily so 12498 in a week Current bf is 25% with a BMI of 23.1 My goal is to halven my bf to 12.5% in the fastest way possible. To achieve this i will combine Keto and OMAD...
Is a diet with less than 1g protein per LB bodyweight going to be effective at cutting bodyfat?
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I was wondering what the end result would be if i were to continue cutting, but getting enough protein and generally eating a well-balanced diet. Would I continue to get stronger until I reach some limit before i have...
My current weight is 225lbs, and my overall goal is to go down to 200, But im hoping by the end of the year to at least get down to 210. I want to focus on burning body fat, but...
So I’m currently only consuming 1300 calories a day with a goal of 30 grams of fat a day as well. If I remain within the 1300 calorie goal but go over the 30 grams of fat I am allowed...
I gave birth 4 months ago and put on over 50lbs while pregnant - going from 112lbs to 165lbs. I've been doing alternate day fasting for the past 3 months, where I fast every other day, sometimes every 2 days....
Hi, I’m about 50 pounds over weight. I have been intermittent fasting 20:4 and eating in a caloric deficit but I’ve been struggling to stick to my calories. I will eat in a deficit one day and bindge the...
I've done IF before and had moderate success. Restarted in mid-Jan and doing 16:8 but eating verrrry little before dinner. Like, 200 calories for lunch and that's it. Ive only lost 1 kg in the first month and tbh I'm...
Hey guys. About 2 weeks or go i finished a 5 days dry fast, and also did some sauna during. I did this for weightloss, but also to clear my skin and tighten my skin as i lose weight. But after,...
Has there been research done on this? To explain, just in case - lets say my TDEE is 3000 kcal per day. If I practice IF, but still consume 3000 kcal per day, will there be any measurable health benefits (compared...
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Currently losing about 4.5 lbs per month. I'm 28 lbs away from my goal and I'd like to get there a bit faster cuz at this pace it's gonna take a while. What's a reasonable target for a fast weight...
Hello! I'm on a cut right now and I decided to try this kind of fast for the first time. My TDEE is 2600kcal, so If I eat 3000kcal a day for 5 days and the other two I fast I should...
I'm a fit 39F, 5'6", and 127#, but my weight would often creep up to 133 prior to adopting IF as a lifestyle. **My crutch has always been being afraid of being hungry at bedtime, eating too much at/after dinner,...
I’m not new to fasting, I did extensive fasting a couple years ago that helped contribute to my loosing about 145 pounds. But I’ve been struggling for the past year or so to get down those last 20-30 pounds. I’ve...
Hi, I have stubborn fat around my belly that is difficult to reduce. I'm wondering if I could weigh myself, work out my Cal's and sightly reduce them, or would this an undesirable? For context, I'm male and 48 years old,...
I've been dirty fasting with OMAD for 5 days and haven't lost any weight. Starting to wonder in overeating at that one meal, but the problem is that the appeal of OMAD is that you should be relatively free...
Hi, I haven't been on this sub long but I've been fasting for a while now. I've noticed that most people mention the idea that as long as you have a calorie deficit, you will burn fat/lose weight. This was something...
What are the advantages to longer interval fasts (+3 day fasts) as opposed to extreme deficits (<1000cals p/day)? I’ve seen success stories from people who did intervals of three days of fasting with a one day refeed, but how is that...
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My goal is very simply to lose 100lbs. If my main goal is strictly weight loss do I need 48s/72s or more? Ive done the math and I’m pretty impressed with the results that a simple omad routine with a...
Google says about 1g of protein per lb of body weight. However what if someone is 300+ lbs with it being 40% fat. Do they eat 300g of protein per day?
Hi, I’ve struggled with my weight for a long time. I am 5’1”. This time last year I was successfully losing weight and was down to 127 pounds. Then I caught covid and dealt with long covid, as well as...
If I stopped doing IF and I stay under my BMR calories will I lose weight?
Im on 16:8 and on deficit but the weight refuses to budge. I wonder if I need to shorten the eating window. Do you have a window that worked best for you to lose weight? (I cannot do OMAD ever)