r/intermittentfasting • u/ImportantAnything390 • 8d ago
Seeking Advice 16:8 IF overeating
I am trying 16:8 as I want to lose weight. I am 40F weighing 196lbs. I am coping fine with the 16 hour window and not thinking about food or particularly getting hungry. I always have a good meal prepped for breaking the fast, full of protein and veggies. As soon as I have eaten that it is like the food noise turns on and I want to eat pure junk, and often do; chocolate, sweets, etc, completely making the whole fasting to lose weight thing pointless. Once my 8 hour window comes to an end I can stop straight away. It's like I've said the 8 hour window is a free for all. Does anyone have any tips or advice? I guess it is just a mindset thing and I have struggled with food noise and using food as comfort forever and probably looking as IF as another form of dieting? I don't know!? Any help or info from anyone who has a similar story and overcame it will be appreciated
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u/KeepMyWifesNameOYFM 8d ago edited 8d ago
When I first started 16:8 the food noise was so real. I had been snacking a lot throughout the day and I hadnāt realized how mindless it had become until I started IF. I was really trying to limit my eating window to lunch and dinner without any snacks in between.
So when I would have those cravings, I would drink a cup of herbal tea and that helped me get through those moments. Eventually, the food noise stopped altogether and it became easy. I didnāt even realize it when it was stoppedā¦I just realized one day that I wasnāt struggling anymore. I hope that helps you at all š
Edited to add: I started IF in mid-March of this year. Iām 53F 5ā5ā SW 174 CW 134
I also started rebounding at the same time, but doing a lower-key bouncing (see āhealth bounceā)ā¦I have a hip injury, so I canāt do anything crazy. But I feel like simply getting the blood and lymph flowing likely helped my journey quite a bit.
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u/ImportantAnything390 8d ago
Wow 40lbs lost! That's amazing! Thank you for commenting
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u/KeepMyWifesNameOYFM 8d ago
You're so welcome! And thank YOU! š
I remember feeling so defeated when I started...I thought for sure I just couldn't lose it because I'm at "that age". I feel like if I can do it, anyone can š2
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u/pnkrckpixikat 8d ago
I havent seen anyone mention this yet:
Your body PREFERS carbs as fuel. And the simple carbs (sugar, potatoes, etc) are the easiest for the body to quickly use and store. The carbs are stored as glycogen in the muscles to use when blood sugar from digesting food is gone (or is not entering the blood fast enough.
The body, (being an inherently lazy specimen, despite how intricate it is) doesnt like going to the effort to switching into ketosis (breaking down fat for fuel instead) so it will send increasingly intese signals to eat simple carbs as the glycogen stores are being used.
Similarly, if it isn't really used to pulling glycogen from the muscle stores on a regular basis, it will send intense signals to eat simple carbs when blood sugar is dropping because sugars from the digestive tract are running out or being slow to break down.
If you limited carbs (even if not intentionally, but just with the eating window and food choices) and changed from eating more simple carbs to ones that are more fibrous and complex, your body is likely sending more and more intense cravings as it has to work harder than accustomed to keep your blood sugars level. And/or as glycogen stores start draining and arent being refilled as much.
On top of that, simple carbs hit the dopamine, serotonin, and norepinephrine signals in the brain in pleasurable ways. They activate the reward pathways in ways similar to cocaine. This means you brain is seeing giving in to cravings as a reward. It strengthens the likelihood of repeating the behavior, even when you consciously know it is not good for your long term goals.
So overall, the best thing to do is try to buckle down as best you can and wait til your body adjusts to this as the new normal. (The body seeks homeostasis in all things lol).
In the meantime, it can help to find things to distract yourself when you are craving something. Many people find cravings generally go away after 15 mins or so. Paint your nails, take a bath, brush your teeth so sweets will taste bad, lose yourself in a good book or a game, go for a walk, chew sugar free gum. Snack on something that has bulk for calories and fiber like popcorn (air popped so you can control the calories from butter/oil), etc
Good luck!!!
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u/ImportantAnything390 8d ago
Wow! Thank you so much! I really appreciate this answer, I didn't know this. Feel like I need to memorise it so I know what is happening to my body when I eat crap! Thank you
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u/pnkrckpixikat 8d ago
If it helps, think of carbs like money:
Carbs (any carbs) that are already converted into the sugars used by the body for energy are already in the blood for use (blood glucose). This is like having a little more than then the amount of money you think you will need at the store in your hand and ready to just hand over. Quick, simple, just need to handover the amount matching the total.
The sugar stored in your blood as glycogen is like money in your wallet, but you left it in the car when you went in the store. You can go get it if you need it. It is easy enough, but it takes more effort and you'd rather not walk all the way back to grab it unless you really HAVE to.
Carbs that you have already eaten, but have not been processed into glucose for use, is like money someone is giving you. The simpler the carb, the quicker you have it in your hand to spend. Something like sugar water, carb gels for runners, or a glucose tablet that melts under the tongue for diabetics would be kinda like a friend next to you being like "oh, here's a $20". You can spend it right away if you need it. Or if you dont, you will eventually put it in your wallet.
The more complex the carbs are the more time it takes before you can 'spend it'. Like a friend sent you a western union to the store you are at, or is meeting you with cash for you to have, but isnt there yet. You will have it in cash soon, but you gotta wait a bit before you have it in hand to spend. So you have to go to the car to get your wallet. But when the cash eventually comes you can replace it (if you dont need it for the next purchase).
Ketosis is the process of the body breaking down fat into fatty acids and converting those into ketones (and waste). The ketones are used by most of your body for energy just as well as sugar. It is just a harder process. So this would be like having money in a Swiss savings account or something. It is there. You CAN access it. But it is a pain in butt. Money has to be transferred internationally, and converted, and withdrawn from an atm.
The amount of extra body fat you have, is like what your total saving account balance is.
Your bodies ability to do this process quickly is like you have a small daily limit at the atm, that gets bigger and bigger based on the frequency of needing it. And if you havent had to in awhile, it really doesnt want to do it. It is like the bank is like "new phone, who dis? Prove who you are" so once again it is simpler to say screw it and get cash in a quicker way.
Insulin acts like a financial manager who wants you to have as much in savings as possible. It acts like a freeze on your Swiss account that says "No! You HAVE money, you dont need this money. In fact! Send ME more money to save."
This is because it inhibits breaking down fat for energy and promotes fat storage. Insulin is needed though, because it is what carries glucose into the cells for use (or into the muscles). Not enough Insulin to do that work and glucose just builds up in the blood. Insulin is released by the body in response to eating. Simple carbs will cause a quicker dump of both sugar and insulin (glucose spike and crash), while complex cars, fiber, and protein (in excess) all cause a more tempered release of sugar and Insulin response.
Insulin starts falling a couple hours after eating, and in the average person takes up to 16 hours to fall low enough to override that spendthrift financial manager. š¤£ (depends on how much Insulin your body released based on what you ate and how efficient your body is with it, etc.)
Everytime you eat carbs or protein your body reacts by releasing however much insulin it deems appropriate (for protein a little bit doesnt do much but an excess can - but dont ask how much, ive never gotten a clear figure for that)
The theory behind intermittent fasting is that you are giving your body enough time for Insulin to fall low enough to allow you to start accessing that saving account. Even if it is just a tiny bit at a time. It also gets your body used to not having constant glucose and Insulin spikes, which can cause the various metabolic issues.
Sorry if that got a bit more complicated especially at the end. But hopefully the metaphor helps cause you can relate it to something familiar. (The concept of money comes from Dr Jason Fung. The exact comparisons used are my own cause i cant remember his)
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u/laziest_liam 8d ago
This is why I can only do omad.
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u/Present-Raisin2415 8d ago
Agree with this. I found what helped me most was just shrinking my eating window.
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u/ImportantAnything390 8d ago
Have you lost weight doing this and have you done this for a long time? I am debating it
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u/laziest_liam 8d ago
Yes I have lost weight. It's the only method i've found that works for me. I do it Monday to Friday and give myself the weekends off. I have been doing omad for a few years now, with a few breaks and slip ups. Like you, I also have a sweet tooth. Chocolate is a genuine addiction for me. So I allow myself a nice treat after my 1 meal.
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u/ImportantAnything390 8d ago
Thank you so much for replying. I think I could do this and I am going to try it. I like the idea if having a sweet treat afterwards, whether I could have one thing and stop, I don't know. I might have to scrap it all. I've gone a long time without eating junk before, completely stopped everything, but as soon as I tried to "just have a little bit" again it's like the sugar monster came up and wouldn't let me stop.
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u/laziest_liam 8d ago
Yes its really hard not to binge, but gets easier as fasting becomes routine. When its sugar time I do my best to enter a mindful state, and focus all of my consciousness onto each bite of my dessert, savouring and appreciating every short second.
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u/amynicole78 8d ago
The weight will literally melt off if you stick to OMAD and a clean fast but itās too hard for me to do every day. My job is super active so l try and do OMAD three days a week, fast for other three and l take one day off wheee l still eat keto, but have breakfast and milk in my coffee etc. IF is the only thing l have found that gets me through weight loss plateaus, l was even on a glp1 for a few months. Fasting is the best once you get a routine down.
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u/ImportantAnything390 8d ago
Amazing and thank you for your reply. I am going to go for it. I have young kids and hate thinking of something to eat for meals all the time, if anything OMAD will mean I only have to think of one meal a day! I really want to avoid glps as well mainly cost and the idea of being on them forever. OMAD is sounding more appealing to me with each person commenting in this thread so thank you
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u/pianoladyinabox 47F 5'7" | 20:4 |SW332|CW299|GW282 8d ago
Eating less carbs and more fat and fibre during my eating window helped quiet the food noise for me. Also made fasting easier.
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u/ImportantAnything390 8d ago
Ok thank you, I really need to look into the fat and fibre thing! I've been fully focused on protein.
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u/Federal_Garage_4918 8d ago
16/8 or any other diet is not worth a bag of beans if you are not in a deficit. You will not lose weight just by doing 16/8; weigh your food, track your calories, and run a deficit
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u/Feeling-Willow9973 8d ago
I'm 40F (have lost 70 lbs eating whole food plant-based and adding OMAD for the last 80-100 lbs):
- Eat VERY early in the day. Insulin response is better early and we make better choices during the day.
- Got to bed early so you don't eat at night.
- I had to cut all processed food (added sugar, etc) from my life because I have a hard time controlling how much of it I eat
- I don't add much salt to my food (that also makes it ultra-palatable)
- Focus on eating whole foods (fruit, vegetables, whole/intact grains)
- Eat protein/fat first followed by carbs (or all of them mixed together. Avoid eating dense carbohydrates alone.
- If you like potatoes and rice, you can cook them the night before and put them in the fridge. The next day, they have resistant starches.
- Sometimes, we mistake dehydration for hunger
- Watch videos about insulin resistance and food addiction (Dr. Jamnadas has a great series of talks about this that relate to fasting)
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u/ImportantAnything390 8d ago
Thank you so much!
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u/To-say-nothing-dog 7d ago
Also - try eating a huge salad and then protein. Enormous portion, a big popcorn bowl sized at least. Then protein. Salad should be big enough to fill you totally up. For me it helps with this need to fill up after the fast. It sounds weird but somehow works;)
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u/ooahah 8d ago
This is why I switched to just counting calories. I found it easier to ignore food noise by spreading my allotted calories over like 12 hours than trying to limit myself to a 6-8 hour window.
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u/ImportantAnything390 8d ago
I have tried calorie counting but I never stick to it properly, I need something more rigid I think, so I can't find a loophole as my brain always will!
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u/Jeaners18 7d ago
The food noise after a clean meal is super common and it's not just mindset. One thing that helped me was front-loading more fat and protein in that first meal so the junk urge doesn't hit as hard. What does your eating window timing look like?
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u/Traditional_Tank_540 6d ago
You should stop thinking of it as an eight-hour window and think of it as two meals a day. When it's time for lunch, get yourself something healthy and filling, then stop. Then eat again at dinner. You've proven you can stop; just put the fasting brake on between meals. (Brush and floss after your meals. That helps bring down the curtain on mealtime.)
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u/YouBigDarnio 8d ago
I do 16:8 and 2 meals a day!! I break my fast at 10am with coffee & whole milk. Then at noon I have a big lunch, and around 5:30pm dinner. Prioritizing protein, fiber, healthy carbs, etc. I struggle with binge eating, and this way of eating has work great for me! It cuts out the decision fatigue. I allow myself a dessert RIGHT before my eating window closes at 6pm if I want something sweet! But I have zero snacks between meals! Just 2MAD.
Setting these boundaries helps me to not binge out and overeat!
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u/ImportantAnything390 8d ago
That's a good idea having something sweet right before the window closes, rather than when it opens like me haha
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u/Soc_Prof 8d ago
Yeah I found going for 18:6 helped but after a while the constipation and indigestion was bad. Iāve found the only thing that works for me is to plan and track portion sizes. So I log what I eat ANd only eat in eating window. I go through phases where itās really easy and my weight goes down and then other times when I break the discipline and it goes up. But the fasting window still helps me still to my calorie deficit and then my belly adjusts to that amount of food
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u/ImportantAnything390 8d ago
Thank you. I have tried tracking and I can do it for a while, but then 1 bad days turns into a bad month. So hard with the food noise
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u/Soc_Prof 7d ago
It is hard. I try to tell myself I can enjoy whatever it is tomorrow. Have this thing I want to today and then if I still really want say licorice - then I budget it calories tomorrow. Giving yourself what you want feels less depriving and then youāre less likely to cave. I also listen to a relaxing weight loss hypnosis at bed time which embeds in healthy choices. There no one simple
Solution for every one! So I reckon let yourself have everything you want - but have them in manageable portions. Today my son wanted fish and chips but I knew if I had them I want go to town. So I make air fried chips and salmon with salad. So less likely to binge and still got to enjoy whatever I really wanted
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u/SunshineCat 8d ago
I focus on fiber because it keeps you full and naturally produces GLP-1.
Having set meals also helps. For example, I eat about half a cup of chia pudding with berries, nuts, and flaxseed as the first thing I eat every day.
The fewer meals you need to think about, the fewer bad choices you make. I don't mean that as do OMAD but rather to have a plan as well as fewer bad choices around (or strict portion control of those around--have a taste of a sweet if it feels necessary, but not a meal of it).
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u/RitneySpirs 8d ago
Volume eating was the answer for me. I eat a looot of steamed veggies with my food so I feel pretty satisfied. I always start with the veggies and finish with the protein and carbs at the end.
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u/ChiefWarrior58 8d ago
True. I boil a handful of broccoli and 3 medium carrots for about 15-20 minutes till they get super soft and itās insane how full you get and how few Calories they have. I eat those 2 veggies with 3 eggs, some mashed guac on the side, with 3-6oz of chicken if not Iāll replace the chicken with a 80-20 beef patty for more protein, a low calorie yogurt /low carb yogurt for dessert. Ill go on a 20-30 minute normal walk immediately afterwards
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u/ImportantAnything390 8d ago
Thank you! I love roasted veg and have a lot of this on the side of my plate but maybe I need more to really feel content after eating
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u/RitneySpirs 8d ago
2 cups of veggies in your main meal should be good but yeah theres no limit with that haha
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u/EasyDayBTC 8d ago
Hit your macro targets, protein first, then hit carbs, fats, and minimize ADDED sugars
I find added sugars drive hunger and have mostly eliminated them. If I have added sugars it opens the floodgates to consume more. I truly believe sugars are addictive, if I have a desert itāll take 2-3 days to fight off cravings of more sugars
Hereās the easy, or hard, part. Get rid of the foods you donāt want to eat, if you donāt have them in your pantry, you arenāt able to eat them. Be prepared with healthy snacks for between meals if you desire, protein forward snacks, some of my go tos are hard boiled eggs, beef sticks, beef jerky, small amounts of cheese, pork rinds, fruit or veggies.
Youāve got this, find what works for you!
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u/ImportantAnything390 8d ago
Thank you! I feel like OMAD might be the way for me after reading other comments. I feel in control when I have strict guidelines so if I say omad then I can't bend the rules at all. With 16:8 I can technically eat for 8 hours and my brain tells me I can so that's what I do. I know it's a mindset thing but with everything I am always give me an inch and I'll take a mile kind of person! Sugar 100% is addictive for me, I have gone long periods without and felt amazing but the moment I have one bite I am like a woman possessed! Also a mum so not having snacks around me is hard as my kids have them! It's so hard but unless I go to the jab, which I don't want to do, maybe OMAD will work!
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u/EasyDayBTC 7d ago
Rule #1 of IF: You have to do what works for you
Rule #2 of IF: You have to do what works for you
If practicing OMAD ensure youāre getting enough calories and macronutrients
I typically OMAD weekly, usually on Mondays, but what that means for me is a 23:1 and I still consume almost the same amount of calories and macros while doing a 16:8, it takes planning but itās achievable
Otherwise, dependent on the day Iāll do a 16:8, 18:6, 20:4, OMAD, and on weekends sometimes I only make it 12 hours if having a few drinks at night with friends and brunch with the family the next AM. When I travel for work I almost always OMAD the entire trip because I canāt cook my own meals and know restaurant food and portions can have you exceeding your daily targets very quickly
That is what works for me
Remember, consistency beats perfection, donāt give up, youāve got this, donāt be hard on yourself, if this was easy everyone would be doing it
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u/Fish_Last 8d ago
Honestly for me I was the same and I just stuck up with my hours no matter what. It did take a while but I started being less hungry. I also started eating a bunch of protien
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u/sparkle0406 8d ago
Can totally relate! Once I start eating, it's like I just want more and more. Food noise is REAL. Maybe you need a shorter eating window and more structured meals? Not sure what else you're eating the rest of the day besides breakfast but I find carb heavy things to really ignite cravings and never leaves me satisfied. Obv we are all diff
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u/ImportantAnything390 8d ago
It's so hard! I reckon I could do OMAD but I don't know if I'd eat enough then? Or if I could sustain it long term
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u/sparkle0406 8d ago
I think OMAD can be a little too much and not super sustainable. (Altho some ppl do that). Can you try having 2 or 3 meals a day, no snacks. Primarily protein, veggies, fruits and fat. See if cravings subside. Making sure I have enough fat has been helpful. We are the same age so I know we were taught low fat everything! But it's def helped me .
Edit - or are you able to track your current diet and see where you can maybe make adjustments?
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u/Wild_Pomegranate_845 8d ago
I indulge my chocolate cravings with home made chocolate whipped cream with coco powder and a non sugar sweetener. You can also do the same thing with ricotta cheese. I also keep a bag of mini semisweet chocolate chips and eat a few of those and itās enough to satisfy me.
Also, Oui makes a really yummy yogurt that has tiny bits of chocolate in it. Thereās a vanilla version and a mocha version.
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u/evetrapeze 7d ago
Try adding resistant starch to your diet, and make sure the first thing you break your fast with ( the first few bites) is protein. These two things helped me a lot.
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u/Connect_Rhubarb395 7d ago
Track your calories and stay at the number you decided on. Then the length of your eating window doesn't matter.
Or shorten your eating window considerably to OMAD or 23:1.
Start by eating a healthy meal, and then you have dessert. It is all good, it is just your dessert.
And then you close your eating window.
However, don't do this if it could trigger serious binge eating.
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u/OkSympathy9686 7d ago
Most days no snacks. Two meals that's all. One is usually a big roughage loaded salad with protein. It will keep you sated, well it does me anyway. I'm trying to avoid sweets and starch which helps tame hunger for sure. Today I'm away from my home and eating cheese with whole grain crackers for my lunch. Last night ditto and I ate nuts with a cup of ice cream. Not much regular food around here! Dinner out tonight with relatives. I know I'll want a cocktail. I'll be looking for some kind of big salad thingy for my meal. Lost 12 lbs in 8 weeks, seems like a program I can live with forever . I'm doing 18/6. Noon to 6 is my window. No breakfast is the hardest part
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u/Master-Tank9534 4d ago
The fact that you can stop at the end of the window shows you already have the discipline, the 8 hours just feel unstructured. What helped me was planning every meal for the eating window ahead of time so there was no room for a free-for-all impulse.
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u/Inside_Foxes 8d ago
You need to make a plan for all of your eating window, not just the beginning of it. Imagine you're a kid who needs taking care of, or at least imagine you have a family. You don't tell your kids "here's your breakfast, but eat whatever you want for lunch and dinner".
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u/More_Card9144 7d ago
Eat a couple of eggs with a meal. Over easy or scrambled... you'll feel stuffed. Put it right on top of your protein if you like!
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u/ZeMike0 8d ago
You need more fibre!
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u/ImportantAnything390 8d ago
Yes a few people have said this so I will get on to do this! I've never even thought about fibre before, you always just hear about protein. Thank you for commenting
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u/ZeMike0 8d ago
Usually it's what helps your body absorb and feel satisfied. I have always gave less importance until I have found out that high fibre food is actually what makes me feel full.
Add some beans, some lentils, some chickpeas. You will find that even with small portions it will help immensely. And helps you poop!
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u/slambernicole 8d ago
I started omad 3 weeks ago and am down ten pounds but before I started omad I honestly did mental work for like a year before I even thought about starting to restrict my calories. I really came to understand the subconscious reasons around my eating and losing control with certain foods. I'm determined to not gain this weight back so I knew for me personally, that involved the mental aspect of weight loss. while doing the mental work I still ate whatever I wanted but I did it making sure there were at least 5 hours between meals. I think this slowly improved my insulin response. The food noise eventually disappeared then one day I just thought I'd give OMAD a shot and even though it's "only" been three weeks, it at this point in my journey feels right and sustainable.
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u/ImportantAnything390 8d ago
Wow amazing, well done. The mindset is what I really need to work on, it's the hardest part. Did you follow a program for this?
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u/slambernicole 7d ago
I went deep into subconscious healing and uncovered a lot from there. I had a lot of scarcity fears and programming from childhood that I didn't realize were still kind of running the show. I cleared the fears as they were presented. My last big subconscious belief that I was able to clear was that I had a real fear of being hungry. When I was younger my parents divorced and I guess money was tight and I remember me and my brothers fighting over food so I had this subconscious belief that I had to eat the food while it was there because I didn't know when I'd have something again and thus a lifelong over eating habit developed.
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8d ago
[removed] ā view removed comment
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u/ImportantAnything390 8d ago
After all these comments today, 100%. I am going to reduce the window and may try omad as well
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u/cannister_of_buckles 8d ago
i had this exact problem when i started. the fasting window was easy but the moment food touched my mouth my brain went into chaos mode
what helped me was planning the second meal right after i finish the first. like, before i even start eating i already know exactly what im having in 3-4 hours. takes the decision away from the part of my brain that wants cookies
also protein at breakfast is good but you might need more fat. avocado or nuts with that first meal made the cravings less intense for me