aaliyahfitzgerald001の日記, 2019年 09月 25日

I tried it for a week. And it seemed to work for me. And actually a lot easier than I thought it’d be 

Great tool for weight loss 

Any tips? I want to make sure that I go about it correctly.  

I started with 12 and slowly moved up to 16-18, more than 18 doesn't work for me yet. I still have morning coffee, just keep the calories under 50 while fasting. Just listen to your body and find what is comfortable for you. Make sure most of what you eat during the feeding period is nutritious. Good luck!  

16:8 seems to work well for most people, I've read some about 5:2 (aka two non consecutive days) not being as effective. There is a lot of information and research out there.  

Yes, usually an 8-hour eating window. You choose when that may be. It's just a way to restrict calories by giving you less time to eat. Nothing special otherwise. 

I posted something for u 

Here's a really good YouTube video about it: https://www.youtube.com/watch?v=obpI0rHoNPY It explains the physiology of fasting and why it helps us lose weight without dragging down our metabolism. 

^Be careful listening to youtube-famous doctors who say that a calorie deficit isn't how fat loss is achieved. He has no scientific references or metabolic ward studies to back his pseudoscience. Don't even give that video another view. IF like keto and any other tool are just that, tools to achieve a deficit. 

Erika, if what Ekberg says in that video were true how are people losing fat consistently in a deficit? It either applies to all or it's bad info. 

I do IF, average 18 hours a day of fasting, only water and coffee. It has been a huge benefit for me but the reason is more practical than physiological (which I really couldn't prove one way or the other anyway). As it turned out, creating and sticking to my rule pointed out bad habits I wasn't even aware of, late night snacking, for example. I bet I cut 300-500 worthless calories a day just from this one rule. Many days I end up just doing a single meal and it's more difficult to go too far with calories on those day. Plus an 1800 calorie meal is good 😀, when I do that I don't really want another anyway. 

Is intermittent fasting calorie restrictive?  

Calorie restriction is the only way to lose fat. So yes. 

What RDI mean ? If anyone could tell ? 

Recommended daily intake. Essentially your allowed energy(calorie) intake. 

So my rDi is 3400kcal and I m taking about 1500kcal daily so what difference it will make ?  

Well, if it's that high, you have set it to gain weight or maintenance? You will lose weight if you only eat that much. 

Yes , I want to lose weight actually , so is it a good approach ?  

Sure if you can maintain it but that is a large deficit. I'd go with 2k at first and do resistance training while focusing on protein intake. Slow and steady losses are better. Then, if/when you plateau you can try 1800 and so on instead of starting so low while suffering sharper metabolic adaptations and too much lean mass loss. 

Thanks @dialblo I am very grateful to you and I will try to act on your suggestion regarding the 1800-2000 calorie intake.