So I've been messing around with random intermittent fasting for awhile now (dinner on day one to breakfast on day three). But because it's been so random it hasn't been that effective or quantifiable.
My question is this: How are you supposed to meet your daily calorie (and protein) requirements on that sort of routine? I only want to trim down my body fat percentage, not lose muscle mass. I can't see myself eating 2000 calories and 150-160g protein in four hours!
I only consider that 2 x 1000 calorie meals, you can space apart from by 4 hours. It's not that hard :)
You may want to use the Google machine to dig up 'Performance Menu' articles. Plenty of ideas within those for 1000 calorie meals.
Within a few days you'll be used to the big meals and it won't be an issue.
If you re-read the posts, pklopp recommends easing into this schedule.
My n=1: I followed his recommendations and gradually extended my daily 16 hour fast to a 20 hour fast over a couple of weeks.
It was no problem at all to eat 1600-1700 calories in that period of time & 100 gm of protein-- I am a small-boned, 125 lb woman. I needed to eat two meals, as opposed to his one, but it worked fine for me.
I've tweaked and (for lifestyle reasons) now eat my 2 meals in 6 hour eating window.
all depends upon your AMPK pathways and if you know how to dampen the affect of it on the brain......its theoretically possible with alpha lipoic acid.
This is advanced paleo biochemistry at work. Future blog post for me for sure.
That is a pretty extreme IF, I couldn't go that long and still concentrate at work. I usually do from dinner at night, so 7ish, until 11-12 the next day. Then you can have a big lunch, mid afternoon protein/fat hit and then dinner. I usually have fruit, nuts and coconut cream for desert as well, just to knock up the calories a bit more. You are still getting your daily calories, but still having a 15/16/17 hour fast every day.
Works for me. Look at the lean gains website for more information.
If you are trying to lose body fat, then it wouldn't hurt your cause to not get a full day's calorie amount. As long as you are getting enough protein to preserve your lean, it should be fine if you don't eat as much on those days.
FWIW, when I lost a bunch of weight a couple years ago this is what I did. Not on purpose. It was just a routine into which I fell. It wasn't a total intermittent fast, but I pretty much ate at least 70% of my calories-- and frequently more-- between 7-10pm most days.
If I wasn't hungry, I didn't eat. And as I was paleo(ish) the whole time, and pretty sedentary during the week, I just didn't get hungry all that often.
Alas, my workspace moved from two floors away from the kitchen to 10 feet from the fridge. I have since gained ten pounds ;-)
I've done a lot of reseach and experimentation. I know we are all different and I hope it can add to the conversation.
I an 5'6" and weighed 231 lbs. Long story of how got that heavy and I won't get into it now. I tried and tried to lose weight and I failed and failed. Finally, I tried HCG and it only works if you get it from overseas. It was vERY challenging. I lost 45 lbs. in 40 days with a plan of gaining only 5 lbs back because I'm not going to torture myself by restricting my social life. And I was able to maintain the new weight for a year +. BUT I couldn't lose anymore weight no matter how hard I exercised.
I went as an 85%-90% Paleo. 10-15% of the time I ate reasonably what I wanted. It worked OK but not to the level I wanted to achieve.
I added IF with a 1700 calorie/day diet plus working out. I do it 5 days a week, M-F. I eat my last morsel of food by 8PM and don't eat until 1 PM the next day. It is challenging BUT after 1 month I am at 180 lbs. and counting. Everytime a get a little hunger pang I drin Hot Tea or ice water.
Seeing is believing and it keeps me motivated. My goal is 160 lbs.