IF causing binge eating

(Syeda) #1

Hey guys
I’ve been doing IF for about two weeks and I noticed that after I open my fast I have a lot more cravings and I binge eat a lot more, I actually cheated by eating chocolate and walkers crisps, I wasn’t cheating on 3 meals a day
Did anyone else experience that and any advice please

(KetoQ) #2

How are you doing IF?

You have to find an IF schedule that will work for you. I’ve IF on and off for a few years, but usually do it for 23/1 a few days per week. Occasionally, 48-72 hours. Never more than three days. No desire to do that.

You might get more benefit doing 23/1 or 20/4 than something more ambitious. Then once you get a better sense of how your body responds, you can do the longer fasts.

(Syeda) #3

Hey so I was doing 16/8 i downloaded the app zero it’s an IF app and ate after 16 hrs but in that 8 hrs I would eat a lot and now I’ve started adding non keto food :sob::sob::sob:

#4

@Syeda

You haven’t stated if you’re fat-adapted, and other details like your age, health status, sex, and stress (cortisol) levels - without that info, it’s hard to know how to answer but I will address more generally.

I would think it’s not that IF “causing binge eating/ carb bingeing” - it’s that your hormonal profile is not yet suitable for IF!

It may well be that you’re not Fat Adapted and/or not eating enough fat during your eating windows - the brain needs to be nourished well with fat.

Doing IF without enough fat going into the body and/or before your brain & body has switched its fuel system is A LOT harder than waiting till you’re 100% fat adapted. Another option is doing the Dr. Fung extended water/tea fast to speed your ability to fat-adapt, which will also make IF easier down the road. Except that a non fat-adapted EF can be its own huge battle - ideally involving time off work, retreat mindset, medical case management, and a fasting support group :wink:

IF can be effortless after well established ketosis and all the hormonal balancing involved with eliminating snacking, eating a well-formulated LCHF/keto menu, and allowing healing of ghrelin and leptin balances. For me personally, 20 hour IFs started to naturally happen around month 4, and 24 hour IFs around month 6.

In other words, until you’ve totally switched over to 100% fat-adapted ketosis, you’re battling a huge, primal sugar/carbs addiction, and the body needs regular meals and properly high fat (70% or more) to get established in a new neurology - and just for psychological comfort & stability too.

100% fat-adaptation takes around 6 weeks of LCHF/keto at minimum (though a lot of people are 85% there by two weeks). For midlife females, it can take around 6 months. For severely metabolically deranged folks, it can take a full year. This is explained well in the cornerstone book “The Art & Science of Low Carbohydrate Living” by Stephen Phinney MD and Jeff Volek PhD. Also, “Protein Power” by the Drs. Eades, and “Ketone Power” by Cristian Vlad.

Hope that helps. :avocado: :coconut: :steakcake: :herb: :sparkles:

(Syeda) #5

That’s so helpful than you so much, I’m 22 female and have what Dr berg would the adrenal gland disordered body and yes I’m on and off pcos. I’ve been doing keto for a month and half now minus today’s cheating, maybe I’m not fat adapted at all because honestly minus an inch off my stomach there’s no big improvement

(KetoQ) #6

16/8 is a good way to start. Yes, the problem is with eating right in the window.

When I get very hungry on keto and am tempted to cheat, I eat more fat. I get into the peanut butter and the cream and others. I urge you to do the same.

(Allie) #7

Sounds like you need to forget the fasting for now and get yourself keto adapted.

(KCKO, KCFO 🥥) #8

OP this is correct. Also, make sure you are eating good fats, that is the single most important thing for cutting out the hunger. Nut butters, nuts themselves, aged cheeses, these will really help. I also find slices of hard salami to help if I am feeling peckish.

(LeeAnn Brooks) #9

This is why we advise not to fast until fat adapted. Fat adaption helps control hunger. It should be a natural progression. If you are hungry you are far more likely to make bad food choices.

I would suggest backing off IF until you naturally want to skip a meal.