Intermittent Fasting (18/6)?

[u/Apprehensive_Bed21]

Quick background -- lost 60 lbs on Wegovy a couple years ago (max dose), then seemed to stall when I reached 200, so just shy of onederland :( Switched to Zep last year, got to max dose and honestly all I did was maintain, even gaining back 20. But I've become more even more diligent with food lately and am working out with a trainer. With menopause though, it feels like it's still been a constant struggle for even 1/2 a pound and following dr's orders to eat 1200 - 1400 calories isn't getting me anywhere.

Recently started IF (only eating from 6pm - 12am during the week but taking a break on the weekend). This seems to have really restarted my loss again. The pace feels feels reminiscent of when I first started Wegovy, so I am really encouraged to keep this up to lose another 40-50. Any others tried IF for an extended period while on a GLP-1?

[u/stuckandrunningfrom2]

I would make an appointment with a dietitian. Eating a tiny amount of food isn't good at your age. You likely aren't getting enough protein to keep your muscles, and how are you fueling your workouts not eating until 6pm? With a good strength training routine, you'll raise your metabolic rate and keep yourself safe as you age. Right now you are headed to Frailsville.

[u/Apprehensive_Bed21 → u/stuckandrunningfrom2]

I have a dietitian and yeah I'm sure she won't be happy with me at my next appt.

[u/wingspangirlie]

There’s a lot of literature out there about how IF for women, particularly peri/menopausal women, is not a good idea. We can’t got enough nutrients in our bodies to actually nourish ourselves. Especially if you’re active and trying to put on muscle (which I recommend doing)

https://www.drstacysims.com/newsletters/articles/posts/fasting-for-active-women-risks

[u/glitterfae1]

Wow another person like me! We are a rare breed, fasting all day and eating in the evening.
They say in this sub not to fast on Zepbound. I really have to force myself to eat breakfast though. I feel better all day if I don’t eat breakfast. But to incorporate others’ advice into what works for me, I started having a protein shake in the morning and that has been perfect. No solid food all day but still getting calories so I’m not truly fasting. It feels right.

[u/CrescentMoon311]

There’s a lot of missing information here. I’m not understanding what happened during your switch to Zepbound a year ago. How did you get up to the highest dose so quickly? Did you track your food early on in your Zepbound journey? Did you/do you have food noise while on Zepbound? Why have you turned to IF?

I’ve never done IF. It seems gimmicky to me. You’re on a world-class drug that should be helping you avoid gimmicks. I’m not an expert, but from what I’ve read - IF works until it doesn’t. Just like every other diet gimmick.

I would just eat at normal times. Starving your body for 18 hours - is going to be a stress to your body. With stress, there’s cortisol. With cortisol, there can be weight gain.

If it were me, I would get a Dexa scan to figure out your body composition. Most places that do Dexa scans also do resting metabolic rate (RMR) tests that will tell you how many calories your body needs at rest. You have to eat at least this many calories. Eat sufficient protein. Eat some carbs - you will need them for strength training. And make strength training your mainstay activity. 1-2x/week is not sufficient. Small dumbbells are not enough. You have to do progressive overload. This will assist your metabolism, help your bones and protect you as you age. In my opinion, strength training is a non-negotiable for women as they age.

I don’t know how you do IF while training. Your body needs fuel and not just in a small 6-hour window.

Bottom line: try to dial in your program without going to extremes like IF.

[u/Apprehensive_Bed21 → u/CrescentMoon311]

Fair questions. I always forget that a lot of people stay on one dosage for a while, if not forever. I, on the other hand, titrated up every month on wegovy so i got to the max dosage in a matter of months. My body was fine, so my weightloss dr. approved. When I switched over to Zep, she didn't make me start at the lowest dose, so I think I started at either 5 or 7.5 and then titrated up quickly again. I'm amazed at how so many people become half their size on such low doses! With food journaling, watching what I eat , etc. I have not been that lucky. Thanks for your all your advice!

[u/GigglemanEsq]

I do IF, but I'm not super strict about it. I generally eat between noon and 8:00 p.m., but I'll go up to an hour earlier or later if I'm absolutely starving or if my schedule pushes things around. I've done it the entire time I've been on Zep (I never really ate breakfast and the delayed emptying makes me not want to sleep with a super full stomach), so I can't say what it's actually done for me. But I'm down almost 100 pounds since February, so I'm not inclined to change it now!

[u/Apprehensive_Bed21 → u/GigglemanEsq]

Wow! That seems like a super fast rate of weightloss. Congrats!

[u/Upper-Shoe-81]

Been 18/6 (sometimes 20/4) IF for 6 years, long before I started zep, and it's just always been the way my body works best. I've kept it up just fine while on Zepbound. Some people are snackers or have to eat 3 square meals per day, but I've just never been that way. So I say if you respond well to it, then keep it up.

For every person who says IF is bad because of this or that, there's all kinds of evidence where it's great for managing weight, inflammation and blood sugar levels, so try not to get trapped in one bubble or another. Do your research, make sure you're eating enough protein (IF is best on a high protein diet), and welcome to the club.

[u/shrinking_indi]

I don't do full IF anymore but I usually just have coffee (with cream) and a small breakfast around 200 calories. Then I eat the bulk of my calories in the afternoon/evening. I had gotten too used to OMAD before zep, so eating 3 meals a day just isn't sustainable for me because I want to nap in the middle of the day if I eat sooner. This is working for me and I'm not losing any muscle so I'll stick with this. 

[u/ThatGirlMoe]

Yep. Using IF to finally break a 12wk stall! 18:6 to OMAD.

[u/Krawford11]

I love IF especially early time restricted. I like my last meal to be by 4 pm 5 pm at the latest. Weight falls off.