The FastDay Forum

[carorees]

Hello All - I am new to this 16:8 way of fasting (was 5:2-ing since January, but found that every time I had a break for a week, finding it almost impossible to get back onto it!). Have been trying 16:8 since beginning of last week and finding it much easier!! Had the day off it on Sunday and scales were not kind on Monday morning - was right back where I started! Should I be doing it 7 days a week? Are your losses good on 16:8 alone, or is it a good idea to add a 500-cal fast on one of the days? Advice please, and thank you!

A single weigh in on the scales doesn't tell you much at all. I am maintaining using 16:8 and have this week weighed an average of 64.5kg but on different days my weight has varied between 64kg and 65kg and all points in between.

I would suggest doing 16:8 every day and giving it a bit longer before deciding if you need to ramp it up. Then either ,as Ballerina says, putting in a low calorie day or two, or having a shorter eating window on some days.

In the meantime, please read why the scales don't tell the truth

Hello Everyone!

I'm very interested in the eating window strategy, but I have a question. I do a strenuous boot camp style workout at 5:30AM 3-4 days a week and then have a protein shake immediately following. According to our trainer, he thinks it's important to "feed the muscles" right after working them. I have fasted AFTER the protein shake for 7 or so hours with no problem.

What has your research turned up? Would I be doing myself a disservice to stop doing the protein shake? It's all so confusing, isn't it? My normal routine is Boot camp, protein shake(made with unsweetened almond milk and egg white protein powder), a TB of coconut oil in my coffee and then nothing to eat for about 6-7 hours.

I'd appreciate any and all opinions/ideas. Thanks SO much!

[carorees]

Hi Lori

I think this is a question for our exercise gurus: @ADFnFuel, @MaryAnn or @CreakyPete. Hopefully one of them will pop along with an answer for you.

Does not sound too bad, and if it works keep doing it! My reservations would be just how much protein you are consuming compared to carbs - muscle glycogen will be replaced better by carbs, such as the lactose in skimmed milk (if you tolerate it). I tend to use coconut milk or its chocolate version after a hard bike ride, not sure how effective it is.
If you exercise 3-4 mornings a week, do you do 16-8 strictly on the other days? I would guess there would be most of the benefits by following this strategy, and you should just carry on as you have been!

That sounds like the Precision Nutrition/John Berardi approach (for example, see http://www.precisionnutrition.com/inter ... appendix-a, where you can download a pdf). I try to time intense workouts shortly before I would normally eat, partly because I can get hungry afterward.

Thanks for your replies! My post-workout shake is VERY low carb. Maybe I have things backwards. I thought carbs before working out(which I don't do) and then protein after. Looks like I have more research to do!

On my off days from boot camp I usually do an easy 2 mile run/walk and/or head for the golf course to walk 18 holes. I'm going to do some experimenting and see how it goes.

Thanks again for your help!

... My post-workout shake is VERY low carb. Maybe I have things backwards. I thought carbs before working out(which I don't do) and then protein after.

IMV, you have an effective sequence. There is a 1/2 hour or so period right after strenuous exercise in which carb reloading is most effective but that's doesn't seem necessary for what you are doing.

Your drink may seem a bit high protein-wise when only considering consumed foods but probably isn't when you add back the calories from body fat being burned to make up TDEE.

The coconut oil in your drink provide some direct energy and encourages fat-burning while keeping insulin from causing hunger pangs.

Thanks so much! I'll keep to this protocol while adding in some 16:8's to the mix on non-boot camp days.

You all are awesome!

Hi Everyone!

Just popping in to say that I'm enjoying the "eating window" plan! The scale is actually down a pound this week even though the weekend was a total blowout! My exercise has saved me!

Is there a more active forum for us eating window people? I'm still in the honeymoon phase and love to read of other peoples experiences.

Hope you're all having a good week!

Just want to say that keeping to 16:8 whilst on holiday in France stopped the usual big weight increase I have experienced in the past on holiday. Just got back and the damage isn't too bad, I put on 1.5k in two weeks of stuffing myself and drinking the French out of their wine lake!! Hubby only put on 1k and is pleased with himself. 16:8 really works folks

Just want to say that keeping to 16:8 whilst on holiday in France stopped the usual big weight increase I have experienced in the past on holiday. Just got back and the damage isn't too bad, I put on 1.5k in two weeks of stuffing myself and drinking the French out of their wine lake!! Hubby only put on 1k and is pleased with himself. 16:8 really works folks

Thank you for sharing your story! I'm going on a Med cruise in October and am hoping to use 16:8 to mitigate any damage I may do!

Sounds like you had a fabulous time!

Welcome back @Auriga Glad you had a good holiday well done to you and hubby on your small gains you lucky girl, seems like the eating window saved you both.

Well done @Lori That's the joy of this WOL we all find our own way to have a great weekend to enjoy all the foods we love because there are no restrictions.

@Auriga congrats! The same thing happened to me. Was on holiday for 2 weeks doing 16:8 and gained 3.2 lbs. Since I am back I have done 2 fasts (Sun, Tue) and have lost 2.5, so only .7 to go. I think I will do 16:8 now every time I go away.

Hi,

I'm starting to think that I might like to try 16:8. Next week looks like it is not going to lend itself well to fasting, so I might give it a try for a week. I have a couple of questions.

1) Do you do it 7 days a week?
2) Is it always breakfast that you give up?
3) Do you count calories for the eating window?

With fasting, I do pretty good all day, but then once I eat dinner I have a hard time controlling my eating. I think maybe I would do better with 16:8 or maybe that and fasting one day. There are so many options and variations it's a little overwhelming and hard to know what will work best or how long to try something to determine if it's the best thing!

I think you will find a mix of all different plans in this tent. The nice thing about the eating window is that it is very adaptable to life. Things happen and the best laid plans can go by the wayside.

I'm just dabbling in the eating window plan for the summer and then this Fall I'll kick it in to high gear to get the rest of my weight off. I tend to stay fairly low carb and for the summer, I'm not doing it on the weekend. I don't count calories....I detest doing that. That is the appeal of this plan for me.

As far as how long to try each version, I have no idea. Let us know how you're doing! Good luck!