IF examples

(julie) #1

Will anyone or all give me an example of the time when they IF. I want to do it but not sure exactly what is the best plan for me.
Thank You

#2

Monday through Friday I typically break my fast around 5pm with a handful of macadamia nuts. I’ll usually be done with my evening meal by 9pm. The rest of the time I’m fasting. I had to work up to that, though.

(julie) #3

So you only eat between 5p-9p? Water or coffee during fast?

(KCKO, KCFO 🥥) #4

My most common IFs are from 7PM to noon or 1PM. When I started IFing, I started on a 14/10 protocol, gradually added more hours to the fast part and less to the eating window. I also can do 24 hr. fasts now, I enjoy the 36 hr. fasts the most, and I do a multiday fast at least once a month., really like that one too.

Just start with 14/10 and adjust from there. I saw a video with Dr. Fung who stated even 12/12 is a good starting point. Good luck on sorting yourself out.

(julie) #5

sorry to sound stupid but 14/10 means what? Also i seem to get quite grumpy if I don’t eat. wonder if that will be different when I get more fat in me.

#6

Both water and coffee…my example is a generalization. I don’t stress if I fast an hour or longer or shorter on any given day.

(KCKO, KCFO 🥥) #7

14 hrs of fasting / 10 hrs of eating window

Be sure to check out the Resources, it contains tons of good references, guides to what all the acronyms mean, etc.

Oh and welcome to the forums, this is a great place to start your New Year off right.

#8

First off, you have to be totally fat-adapted in order to enjoy IF without grumpiness or uncomfortable hunger pains. In addition, you have to be managing stress well related to cortisol levels. Food is very emotional as we all know - and sometimes conditions are not ideal for abstaining! I didn’t start IF until about 4 months in to keto.

I do it according to my body - if I’m reacting to stress, I don’t stress about IF - I have comforting keto meals! However, when managing stress & nutrients well, IF in a fat-adapted person is easy - because really it’s “fat fasting” you can start your day with fats for your brainz (for example, I put 1-2 tblsp of butter and 1-2 tblsp of coconut oil and a splash of HWC in my morning steam espresso).

However, a lot of the time I’m doing 4 days on and 3 days off, for 20-24/4-6, which means 18-24 hours without food after dinner, and an ‘eating window’ of 4-6 hours. And on my ‘days off’ I make a point to let the body know we’re feasting - by eating 2-3 meals :smiley: It’s working very well, as my shrinking measurements prove out (am not weighing myself, I just want a leaner & stronger version of my 5’10 150-160 pound body, like the one I had in my 30s)

There are natural variations - there’s not really a set plan. For example, if you have a late dinner and stay up late, you might not eat the next day till 7 or 8pm. However, if you’re an early riser and eat supper at 5pm, the next day you’ll naturally want to eat in the late afternoon.

Highly recommend Cristi Vlad’s book Periodic Fasting in addition to the great resources of Jason Fung MD and Megan Ramos. Have been really enjoying reading Cristi’s book lately while moving deeper into my IF journey - it has inspiring content on the body’s superpowers for fasting, many fascinating historical and cross-cultural insights, and a strong keto fat-adapted orientation. :slight_smile:

(julie) #9

Thank You so much. I am a month in and am discouraged. I need to explore this site to get better knowledge.

#10

You’re welcome so much! Give yourself several months to establish yourself in fat-adaptation first - and enjoy the process of having a much better nourished brain, from whence comes all the other metabolic healing and body recomposition!

And if you haven’t seen Nurse Cindy’s video on the unseen processes that go on, it may help too - it helped me :wink:

(Karl Bork) #11

I eat from 4-8pm. At 2:00pm I have coffee with some coconut oil.

(Dan Dan) #12

If you like youtube I like DR. Berg he explains it in a simple way (for a simple person like me) :smiley:

He has lots of videos covering what to eat, common problems and solutions, recipes, and success stories. :thinking:

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin: