Intermittent Fasting / Time Restricted Feeding

Four weeks ago I started writing article about intermittent fasting and time restricted feeding.

 

If you are interested in what research has to say about these topics, check that article.

 

Here, I will share my experience with IF.

Few years back I was a big supporter of intermittent fasting and it was based on reasons I now know are true.

 

However I kind of liked getting a bit hungry and I also like bigger meals. So even when I was not fasting I was happy with three meals a day. Even during high-training volume (15+h per week).

 

Besides that at the time of.writing that article I had a foot.injury, which resulted in lower activity levels and I concluded that it would be the ideal time for experimentation.

 

First two or three days I was pretty hungry when I skipped breakfast. I experienced the typical hangry state. But on the fourth day my body was already adjusted to the new schedule, which leads me to one of the major changes…

 

Although I don’t typically feel hungry, my appetite went down even more and I eat more based on schedule than anything. Yet I still enjoy food.

 

To my surprise, my weight did not drop. I expected to drop some weight but I compensated pretty well at those two meals. And despite sticking with whole foods like before I manage to eat.more at any single meal.

 

I might have also dropped some fat but I don’t have it measured

 

I noticed less bloating despite eating a high fiber diet. Even less when I had similar calories split into three meals. However, there is one negative. Our toilet is not compatible with this eating approach ? often, I have to flush twice.

 

When it comes to strength and training I noticed being less recovered after certain sessions. Despite that my performance was at maintenance or even improved slightly. I suppose it is because I do most of my training between my meals, not when fasted.

 

I also feel I have more or the same energy as with breakfast. Today I went for a run and I clearly remember running that route last Christmas and feeling low energy. I skipped breakfast that day and I was not used to it.

 

I often feel cold ever since I started with fasting. It must be because of calorie restriction.

 

With introduction of fasting I started including more fats into my diet while greatly.limitung fruit. It is because I was used to eat fruit as a.part of my breakfast oatmeal, which now I don’t have. 

 

At the same time, I did not switch to “free for all” eating when everything goes. Some people use fasting as an excuse to eat junk food. I do not. If anything, each of my meals is more varied and I am not afraid to include oil or less nutritious choices I would not have chosen with more meals a day.

 

I typically drink water and coffee until about 1 p.m. I go for a morning walk which is.40-60 minutes or run. I also do some pushups or pull ups spread throughout morning while I typically do office work.

 

After lunch I continue with office work and then do a quality workout at about 4-6p.m. it might be running or strength training or combination of both.

 

Finally, I finish with a dinner at about 6p.m. and then I am mostly sedentary again.

 

For now this schedule allows me to be at peak of.my productivity. I noticed that breakfast ritual (not the food itself) was a major source of interuption for me.