How do you lose weight on intermittent fasting?

[mBuoya]

So I started reading about IF about a week ago, I haven't been able to find an answer for this.

As I understand, meal timing doesn't matter as long as cals in<cals out. How then do you lose weight, when doing IF? if your calories are the same as when not doing IF?

Any explanations/links/advice/reading material appreciated!

[matman1813]

It's quite simple, you don't. If calories and macros are the same, weight loss/gain will be the same with or without IF.

[unleashthelion]

I thought IF was a big part of my weight loss success until I went off of it (started snacking all day, as well as eating right before bed and once I woke up) and continued losing weight at the same rate.

Calories in/calories out is about 99% of the weight loss equation; the other 1% is how nutrient timing, etc. affects the caloric equation, so calories in/calories out is actually 100% of the equation.

[zzfh]

its just on IF you are more satisfied after your meals cause there bigger,but stilll the same... if you consume the same number of kals,same result.

[mrbaker3]

IF is another tool used for weight loss or an overall healthy lifestyle. It's not a fad diet plan like Atkins or anything like that, it's just meal-timing. If that makes it easier for you to lose weight or you want to do it for other beneifts such as those listed here then great: http://fitness.mercola.com/sites/fit...ting-diet.aspx

But don't do it and not count your cals, and wonder why you aren't dropping weight. There appears to be more and more evidence that it's helpful, but you can't fast for 16 hours, then binge on 5000 cals in your feeding window and be ok.

[mBuoya]

It's quite simple, you don't. If calories and macros are the same, weight loss/gain will be the same with or without IF.

I thought IF was a big part of my weight loss success until I went off of it (started snacking all day, as well as eating right before bed and once I woke up) and continued losing weight at the same rate.

Calories in/calories out is about 99% of the weight loss equation; the other 1% is how nutrient timing, etc. affects the caloric equation, so calories in/calories out is actually 100% of the equation.

Thanks all for the answers. Just a follow up question. Do you usually lower calories during the feeding window? or is it more of a personal preference?

[KennyWheels]

Thanks all for the answers. Just a follow up question. Do you usually lower calories during the feeding window? or is it more of a personal preference?

Depends on what your goal is, IF is not going to affect weather you lose or gain weight, calories will though.

[Revolutionize]

its just on IF you are more satisfied after your meals cause there bigger,but stilll the same... if you consume the same number of kals,same result.

^^^^This. The main benefit (for me, at least) is that I like one to two big meals rather than a bunch of small meals. You still need to be in a deficit, get your macros, etc.

[mBuoya]

Depends on what your goal is, IF is not going to affect weather you lose or gain weight, calories will though.

^^^^This. The main benefit (for me, at least) is that I like one to two big meals rather than a bunch of small meals. You still need to be in a deficit, get your macros, etc.

Gotcha, thanks for all your help. It just seems like everyone on IF loses so much weight, I guess they must lower their calories as well as fasting.

[vismal]

The reason people on IF do so well is that it makes eating at a deficit incredible easy. I feel that because you still get a few big meals you can keep calories low. Compliance is high on IF and this makes it look magic. If you were just as compliant on the same amount of calories eating 3, or 6, or 9 meals a day you would see identical results. I know personally I would not be able to stick to a 20% deficit for 2-3 months straight eating 6 times a day. I would become food focused and eventually cheat and or binge. For this reason I will see better results on IF not because fasting is metabolic magic, but because it allows me to actually stick to my diet.

[memcop]

Hold on I just watched a video where Blaha explained it best...........




/management

[mBuoya]

The reason people on IF do so well is that it makes eating at a deficit incredible easy. I feel that because you still get a few big meals you can keep calories low. Compliance is high on IF and this makes it look magic. If you were just as compliant on the same amount of calories eating 3, or 6, or 9 meals a day you would see identical results. I know personally I would not be able to stick to a 20% deficit for 2-3 months straight eating 6 times a day. I would become food focused and eventually cheat and or binge. For this reason I will see better results on IF not because fasting is metabolic magic, but because it allows me to actually stick to my diet.

Thanks for the explanation. That's exactly why I started to look into it. I've been on a deficit for about 2 months with good progress, counting calories and macros but sometimes it gets obsessive with all the meals, bringing food to work etc..Have you done IF yourself? btw awesome transformation man!

Hold on I just watched a video where Blaha explained it best...........




/management

Thank you! that helped.

[ajosbor]

I only did if for a short time on my last cut but it helped me becuase my wife always has food ready for me when i get home and i'm not about to tell her i'm not going to eat something because it will take me over my cals for the day. So, if i IF all day, then it's pretty hard to go over cal limit with just one meal and in fact i usually then have room for desert too (while still hitting all macros). Feels almost like treating yourself while in a deficit.

[diesel_3]

I did it for awhile last year when I worked earlier mornings and didn't really want to eat breakfast besides having some coffee.
Would have an 800-1,000 lunch then come home and pig out on a 1,000-1,200 calorie supper and not go to bed hungry.

But remember, no carbs after 8pm....I KID I KID!

[mBuoya]

I did it for awhile last year when I worked earlier mornings and didn't really want to eat breakfast besides having some coffee.
Would have an 800-1,000 lunch then come home and pig out on a 1,000-1,200 calorie supper and not go to bed hungry.

But remember, no carbs after 8pm....I KID I KID!

lol had me for a second, how did it work out for you?

[unleashthelion]

Compliance is a huge issue that is not to be underestimated.

[mBuoya]

Compliance is a huge issue that is not to be underestimated.

To IF?

[Serpentarius]

All that matters is that you are in a defcit. How much you eat, when you eat, or what you eat doesnt matter.

[mBuoya]

Thank you all for your responses, great help!

If anyone is interested in further reading:

http://scoobysworkshop.com/leangains...ttent-fasting/

http://www.alanaragon.com/an-objecti...t-fasting.html