Advice / tips

[Grey31]

Good morning,

Started 16:8 on Sunday and it’s going well. Any advice tips or suggestions from anyone would be welcome. (New to IF)

I’ve noticed in the short space of time since I’ve started, I’m def drinking more water and not craving sugary snacks in the evening.

I am hoping to lose weight and feel better. Not sure I’ve lost anything yet I do eat well balanced meals. Will it take a few weeks?

Thanks

[Hidden]

Good morning Grey31 welcome to the forum, here's a link to advice and a starter pack by Stoozie :

healthunlocked.com/fasting-...

If you would like an IF16 badge then please just say and you will be assigned one and I hope that you enjoy being a member of the forum.

As you eat well and have a balanced diet you may also be interested in the Healthy Eating forum:

healthunlocked.com/healthye...

Good luck and you will get lots of support with fasting on here.

Jerry 😊

[Grey31 in reply to Hidden]

Thank you will check it out. 😀

[S11m Volunteer 70lb IF20]

Hi, Grey31 , welcome.

Have you read the FAQ?:

healthunlocked.com/fasting-...

Please tell me if there are questions and answers I should add.

I normally recommend transitioning into IF - gradually narrowing your eating window while eating the Low(er)-Carbohydrate, Hight(er)-Fat (LCHF) diet to get yourself into fat-burning mode.

If you are not craving sugary snacks in the evening you are doing well - but, if you do need a snack, eat something low carb.

Many people get too keen and eat too little.

Please give us feedback here. From a recent reply:

Limiting my weight loss to one pound a week helped prevent me from getting loose skin.

By limiting my weight loss to one pound a week, I was able to transition seamlessly from weight-loss to maintenance - the transition into maintenance is what many people get wrong.

You can, of course, reduce your weekly weight-loss as you approach your target weight.

Limiting my weight-loss to one pound a week prevented me from getting hungry or feeling faint... If you are feeling faint, then, perhaps you might be losing weight too fast?

Many people with a great deal of weight to lose can initially lose weight faster than two pounds a week.

[Grey31 in reply to S11m]

Thank you, yes a lbs a week is my goal just hope it comes off I’m not finding it too hard to stick too just find life so busy so am having to be super organised with food as I previously ate late.

I may come back to you regarding maintenance, that seems a long way off yet. I’m hoping to lose 2 1/2 stone through eating well during IF and exercise a few weeks off completing couch25km.

Thank you

[Subtle_badger 16Kg IF 72hrs]

Be kind to yourself. If the 16 hours is too long one day, then break your fast. I've modified my plans from try for 16, but always 12 - which is doable every day. So far I have only ended my fast early once, and I agonised over it. It wasn't worth it; my weight loss kept going and I could easily do the fast the next day.

It's worth bringing a snack if you think you might need it, because most things easily purchased are high in carbs. I bring a small Tupperware with a slice of cheese and 1/2 dozen olives. I rarely need it. In a British winter it doesn't go off over a few days, and then if I still haven't eaten it I incorporate into my dinner. Fat doesn't cause your insulin to spike.

[Grey31 in reply to Subtle_badger]

Thank you for the advice, cheese and olives are a great idea. Def think I will start bringing an emergency snack to work just in case as time goes on I may not find it so easy.

I have been drinking tea during the fast in the morning is this still ok?

[Subtle_badger 16Kg IF 72hrs in reply to Grey31]

I am new to this, but yes. Also coffee, water, herbal teas. Apparently a little milk in your drinks is ok, but try to avoid sugar or sweeteners.

Apparently fasting can lead to a drop in electrolytes, like potassium, magnesium and sodium - salt. So if you are flagging, the advice can be to try a stock cube (not low salt) in hot water, or a cup of well seasoned broth if you have such a thing.

Currently I am having "bone broth" every morning, as well as a magnesium/calcium supplement. I don't know if they are helping or not, but I think they are benign at worst.

Please don't take this as medical advice - it's an accumulation of reading and youtube and forum advice, and I haven't even got far enough to be sure it works for me, let alone anyone else. Use it as the basis of your own research, and also note that NHS recommend keeping salt below 6g (a little over a teaspoon) a day.