Abandoning intermittent fasting

[konrad1198]

After about a year of following an unofficial way of IF since I started college- breaking my fast at various times daily, simply restricting my food intake to an eating window- I feel like it's not optimal of either me and my performance levels or for my family, since I don't eat meals with them/get moody when fasted, etc. Also, I've been drinking way too much coffee and sugar-free drinks and chewing a lot of gum lately to extend the fast.
However, I'm scared that once I go back to eating normally/intuitively, my idea of portion sizes will dramatically change since I'm used to eating 1000 calories in one sitting at times. I don't really want to track calories cause I've developed slightly disordered eating, but I don't know how to adapt. Will my appetite naturally return to normal if I abandon the IF protocol? Or should I take small steps in order to go back to normal? Thanks.

[Mrpb]

If you're worried about eating too many calories when shifting back to a normal eating pattern there are a few simple steps you can take:

1. Make sure to eat high protein at every meal (~40 grams at least when eating 3 meals per day).
2. Eat plenty of fiber, at least 38 gram per day
3. Try to eat at least 500 gram of vegetables and fruit combined per day.
4. Choose whole grains over refined grains. And whole, minimally processed foods over processed foods.
5. Drink plenty of water, especially before meals.

[AdamWW]

Funny how, after extended periods of purposeful dietary restriction/control, people fear what is normal.

[konrad1198]

Funny how, after extended periods of purposeful dietary restriction/control, people fear what is normal.

Yup, learned that the hard way.

[konrad1198]

If you're worried about eating too many calories when shifting back to a normal eating pattern there are a few simple steps you can take:

1. Make sure to eat high protein at every meal (~40 grams at least when eating 3 meals per day).
2. Eat plenty of fiber, at least 38 gram per day
3. Try to eat at least 500 gram of vegetables and fruit combined per day.
4. Choose whole grains over refined grains. And whole, minimally processed foods over processed foods.
5. Drink plenty of water, especially before meals.

Awesome, exactly what I was looking for. Thanks.

[okayest]

However, I'm scared that once I go back to eating normally/intuitively, my idea of portion sizes will dramatically change since I'm used to eating 1000 calories in one sitting at times. I don't really want to track calories cause I've developed slightly disordered eating, but I don't know how to adapt. Will my appetite naturally return to normal if I abandon the IF protocol? Or should I take small steps in order to go back to normal? Thanks.

Having developed a preference for larger portions is a total possibility. Stomachs and your sense of fullness adjust to the volume of meals but yours will either adjust to smaller ones if you make a point to deal with the feeling of not getting as full from meals as you currently do until it becomes your new norm, or if you keep the volume the same but up the high volume low calorie foods in your meals. It sounds like you are right in not wanting to track calories. Being scared and not trusting yourself to eat is a problem. You might want to talk to a professional about it.

[Mrpb]

IF tends to naturally decrease people's calorie intake. IMO it's not strange to 'fear' increased calorie intake when quitting IF. Increased caloric intake can be expected.

Of course the 'fear' should be within reason. If it's not, then it's probably a problem that needs to be looked at.

[AdamWW]

IF tends to naturally decrease people's calorie intake. IMO it's not strange to 'fear' increased calorie intake when quitting IF. Increased caloric intake can be expected.

Of course the 'fear' should be within reason. If it's not, then it's probably a problem that needs to be looked at.

Yes, I agree stopping IF often causes fear, which is why for so many people it becomes a form of disordered eating/obsessing/control.

If one could replace the word 'fear' with 'consider', perhaps the idea of doing it wouldn't seem so disordered to me. But as you said, it often provokes fear.

generally the following words should never coincide with dietary choices or food:

"fear"
"anxiety"
"guilt"
"panic"
"worry"
"obsession"
... or similar.

If what you're doing concerning a basic biological need (ie - eating) causes you mental distress, that isn't healthy. A 'dieting mindset' is, generally, simply not a healthy one. A 'health mindset', focused on being healthy (in more than just a physical way), is however a good idea.

[Mrpb]

generally the following words should never coincide with dietary choices or food:

"fear"

It depends. One can say 'I fear gaining fat if I don't count calories' without feeling any actual fear. In that case it's more a matter of speaking.

However, if someone actually fears gaining fat and experiences actual fear, the stressful emotion, then that can be a sign of a disordered relationship with food.

A 'dieting mindset' is, generally, simply not a healthy one.

I agree. The whole bodybuilding nutrition mindset/tracking macros isn't exactly the healthiest relationship with food.

[AdamWW]

It depends. One can say 'I fear gaining fat if I don't count calories' without feeling any actual fear. In that case it's more a matter of speaking.

However, if someone actually fears gaining fat and experiences actual fear, the stressful emotion, then that can be a sign of a disordered relationship with food.

I agree. The whole bodybuilding nutrition mindset/tracking macros isn't exactly the healthiest relationship with food.

I guess I was assuming people say what they mean

[Mrpb]

I guess I was assuming people say what they mean

The emotion experienced can be totally different.

[AdamWW]

The emotion experienced can be totally different.

True, though in OP's case he did admit to having issues with disordered eating. Perhaps his fear is more literal. Who knows.

[Mrpb]

True, though in OP's case he did admit to having issues with disordered eating. Perhaps his fear is more literal. Who knows.

Agreed.

[boo99]

Loving the threads title itself

[34AndyUK]

Tracking calories and macros has become part of my lifestyle and in my opinion, has become a key reason why i'm in a much healthier position than I've ever been. I actually find that I stress less, by keeping some sort of order around what I'm eating. I'm not obsessive about it - if i eat out then I'll take a best guess approach and occasionally if i'm out having a few drinks and lose track of what i've drunk (and sometimes eaten!), i won't track at all and will just write the day off and then get back to business the next day.

However, I regularly train with a guy who's the other way. He found constant tracking to be stressful and it impacted on his relationship with food and his quality of life in general. He now has a whey shake on waking, a casein shake before going to bed, and then just eats according to hunger through the day, exercising a degree of discipline and common sense. i.e. an 80/20 rule on choosing food's that are nutrient rich and 'stereotypically healthy'. When cutting he just has smaller portions and increases the fruit and veg he eats to fill up. He's adamant that its liberated his mindset and made training (and his life generally) more enjoyable and more effective for his physique goals.

[AlBHappy]

I don't IF anymore. Maybe once in a while have an unplanned one meal a day. I don't usually eat until Noon. Eat two big meals a day.

The big key for me in losing weight is not drinking. Maybe once in a week, cut out fruit and carbs.

[NaturaFitness]

Funny how, after extended periods of purposeful dietary restriction/control, people fear what is normal.

6' , 126 lbs

[AdamWW]

6' , 126 lbs

Not relevant

[ErikTheElectric]

I don't IF anymore. Maybe once in a while have an unplanned one meal a day. I don't usually eat until Noon. Eat two big meals a day.

The big key for me in losing weight is not drinking. Maybe once in a week, cut out fruit and carbs.

How is cutting out fruit and carbs once a week doing anything? You're eating less calories.