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By (user no longer on site)
over a year ago
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"Do tell.. I work shift alot and i have a raging sweet tooth.... I could easily skip breakfast with just a coffee..."
Well I tinkered about to get the timings to suit my routine so there's no rules bar the length of fast needing to be roughly 16:8
I only have a cuppa before 12noon. Eat light for the first meal(s) like yoghurt/fruit/healthy breakfast things, proper decent full dinner @5/5:30 (healthy but nothing avoided) and even a treat or pudding or whatever. I just make that my last food and only drinks after that. Definitely no food after 7ish.
But I'm not militant, I flex for living life and making plans then just pick it up again after.
I feel so so much more comfortable and healthy since I started it. Just resting my stomach feels lovely in itself  |
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Lots of different ways to fast and many health benefits too:
Alternate day fasting - eat one day, skip meals the next.
Time restricted like 16:8, 20:4 etc, choose hours that suit your lifestyle and hunger pangs.
Twice a week eg 5:2
24 hour - last meal on an eating day at 6 or 7pm and NADA until the same time the following day (or whatever time of day works as long as there's a 24 hour fasting period).
It's really a matter of trying to find what works for you as everyone is different.
All the best with it. |
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I did 16:8 a few years back and lost a good few kilos. No eating between 18:30 and 10:30
I've not looked too much into the science behind it, but there is a lot of bullshit out there!
To be honest, at the end of the day it's just another form of good old calorie restriction! Probbaly easier for the less disciplined of us! |
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By (user no longer on site) OP
over a year ago
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"I did 16:8 a few years back and lost a good few kilos. No eating between 18:30 and 10:30
I've not looked too much into the science behind it, but there is a lot of bullshit out there!
To be honest, at the end of the day it's just another form of good old calorie restriction! Probbaly easier for the less disciplined of us!"
Yeah there is a science over load.. But defo think the body would start to work harder in rest mode |
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"Yeah its that 16:8 im thinking of.... Stupid question but do you take milk.... Or is there different extremes "
The idea is to eat within that timeframe and stick to calorie free liquids outside of that (dash of milk in tea/coffee I personally do take).
Ideally, if it's for weight loss, I try to stick with healthy, fresh foods without limiting myself too much as Fandango has mentioned already. |
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"Right ill im gonna give it a whirl.. 93kgs now 87kgs is my fighting weight that i feel best at "
The first few days are the worst, particularly if you're a snacker...sticking with complex carbs and proteins will keep the hunger at bay. But men often see results so much quicker (from my experience anyway) that I'm sure you'll get there soon and feel great  |
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"I did 16:8 a few years back and lost a good few kilos. No eating between 18:30 and 10:30
I've not looked too much into the science behind it, but there is a lot of bullshit out there!
To be honest, at the end of the day it's just another form of good old calorie restriction! Probbaly easier for the less disciplined of us!
Yeah there is a science over load.. But defo think the body would start to work harder in rest mode"
Ya it feels that way, nothing wrong with feeling a little hunger if your eating healthy everyday in general.
Drink plenty of water also, something I often fail at! |
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By *alway19Man
over a year ago
galway/ Westmeath |
Main thing you need to focus on is reducing your overall carbs. Too many fads out there that will help you lose weight initially but if you crash after the weight comes back with interest.
Signing up to a programme to educate yourself for the first 8 weeks or so would be of a great benefit to you but of course this can be expensive and finding a trusted source can be difficult. (A lot of insta trainers this days but unfortunately no qualifications).
Best of luck with the journey. The results are always worth it and reassessing your goals after is a great way to keeping you motivated. |
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"I'd never skip.
I just schedule them within the time window."
Yep, a healthy breakfast, lunch and dinner.
Cut out liquid calories and snacking.
I would also advise getting a kitchen scales. Great for getting an understanding.Most people don't know what a portion of rice looks like.
Be very careful with what some might call healthy snacks like nuts. Weigh a daily portion of them for a nice suprise!  |
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By *ajobMan
over a year ago
Newtownabbey |
"I'd never skip.
I just schedule them within the time window.
Yep, a healthy breakfast, lunch and dinner.
Cut out liquid calories and snacking.
I would also advise getting a kitchen scales. Great for getting an understanding.Most people don't know what a portion of rice looks like.
Be very careful with what some might call healthy snacks like nuts. Weigh a daily portion of them for a nice suprise! "
This makes perfect sense 
Keeping your blood sugars from spiking when you skip meals or extending the fast.
You have to fuel the body for it to work right....a healthy balance within reason(live your life and enjoy)
Fast while you sleep....then break the fast(breakfast) eat 3-5 meals and watch you calorie intake....eat bit lore protein as itll help keep you fuller for longer and keep the hunger hormone amd cortisol level lower...ppl think the likes of bread and pasta is bad gor ya...its not....just eat within reason....eat your fruits and vegtables and drink plenty of fluids to help flush toxins out of your system....get your cardio in..may it be being active walking at work or out n about...ride a bike...treadmill,stairmaster,cross trainer...and if ya can atleast 2 resistant workouts a week....3-4 would def be better,if you choose to do that..goodluck
Also reduce you sugar intake...fruit is natural and healthy for ya....the likes of processed sugars arent |
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I’ve been fasting for long before I realised it was called that. I have never liked breakfast, so only usually ever has black tea or coffee.
I started the 16:8 as I read about fasting improving inflammation which really helped me. I have an app called Zero which makes it easy to input times etc. Lowering the insulin in your body has a a whole wealth of benefits, so worth giving it a go. |
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