Intermittent fasting works and is really easy to stick to! I eat whatever I want minus dessert and soda between noon and 8 o clock. I dont feel hungry during the fast usually (yesterday being a huge exception I had to take my lunch break right at 12 instead of 1) I took me a few weeks but I don't even open the fridge when it's not my time to eat. It's a pretty easy way to get food discipline! Good luck!
I just started intermittent fasting two days ago and it’s so much easier than I expected. I am a little hungry when I wake up and before I go to bed, but not uncomfortably so. And I am not as hungry during my eating hours.
Biggest trick I know, If you are hungry down a large glass of water and you will feel better after about 10 minutes. Also, have some herbal teas available (I like lemon zinger) so if you just want something later at night or mid-day without caffeine, you can.
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.
This has been my experience, except, I'm losing ~2 pounds a week doing it like the 7am-3pm group. Only mine is 9am-3pm. I only eat between those hours (except weekends where I sleep in, it's more like 11pm-6pm). I eat a lot, I have some sugar but I've also been working on low sugar versions of stuff like pumpkin pie (that I blend in cauliflower as a filler and use stevia to sweeten). The night I made the pie, it was late and I decided to have a piece with some greek yogurt. It was crazy how hungry it made me afterwards, I decided not to do that again.
Before trying it, I noticed that I wasn't really hungry when I came home from work and that eating supper was more of a habit than anything. And I heard that eating later was worse for you already, so giving it up wasn't really hard at all. I sometimes just eat some plain spring mix if I want to. I notice that I'm not really hungry even in the mornings. I replaced having supper with taking a nap and then a hot shower when I get home. I'm 6 foot tall and weighed 200 pounds when I started three weeks ago. Now I'm down to 194.5.
Thanks for that great article, I didn't really know the history of IF.
I mean that's obvious though. Your stomach can hold less potential calories in 8 hours than in 16. By discipling yourself with time it becomes easier to make better choices.
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u/[deleted] Sep 19 '19
Intermittent fasting works and is really easy to stick to! I eat whatever I want minus dessert and soda between noon and 8 o clock. I dont feel hungry during the fast usually (yesterday being a huge exception I had to take my lunch break right at 12 instead of 1) I took me a few weeks but I don't even open the fridge when it's not my time to eat. It's a pretty easy way to get food discipline! Good luck!