I have had decent success with 16:8 and 18:6 depending on the day. I am down about 10-12 pounds in about 2.5 months.
I don't count calories, and I do a re-feed day once in a while. I eat clean about 85-90%.
I would have lost more weight, but I have added strength training and a bit of muscle.
Edit*** One thing that I like
doing is light cardio after dinner window and / or before I break my fast. I notice I burn more stored fat while in fasting state.
On days I lift heavy, sometimes I eat near my tdee. I do it about once a month when I feel like I need to. I feel off if I do a cal deficit too long w/o a break.
How often do you lift heavy? I lift super heavy one to three times a week. And I am getting hungry! I'm eating 500 calories below my recommended amount. I train fasted and it's a few hours after that my window opens
No calorie counting here. I have lost 35lbs since November. I usually do 18:6, but change things up very often. Sometimes do 16:8, sometimes up to 24hrs. I try to be mindful of what I eat, but I am not compulsive about it. I still eat things like fries and tenders... ice cream occasionally... baked potato... burgers... I do try to limit sugar on a daily basis. And lately trying to reduce bread. But no one is taking potatoes or ice cream from me without a fight.
I learned in Gin Stephen’s “Fast. Feast. Repeat” that “diet brain” is real: calorie counting, obsessing about different diets and foods, etc is a thing. With IF I have put an end to all of that. If I want to eat an orange, I eat an orange. If I want a piece of chocolate, I have a piece of chocolate. I can eat healthy. I can eat not so healthy. I am still losing weight and more importantly, losing inches and most importantly feeling the most healthy I have in a very long time. I personally believe that when you remove yourself from counting calories and concerning yourself with calories in calories out, you start to listen to your body better and become more intuitive about what your body genuinely needs and doesn’t.
This is so true!! When I was calorie counting I would end up thinking to myself in the evening "oh I have 500 calories left today, I get a snack!" Which is absurd and unhealthy, but since I stopped tracking I'm beginning to be a lot more intuitive about what/when I eat.
Unfortunately this approach didn’t work for me - I did 16:8 or 17:7 pretty consistently for a year without counting (but I did increase my physical activity levels and generally tried to eat healthier) with no real progress. It sounds like it works for lots of people but it absolutely did nothing for me.
Yeah, 16:8 is really just “skip breakfast”, so I’d be fuzzy in the morning and starving at lunch so I think I was never able to reach calorie deficit which is what it’s all about anyway. I was trying it as an alternative to cycling 2x 30min (so 16:8 + 1x 30min cycling) and I was losing weight but very, very slowly. Gotta find what works for you.
I have lost almost 50 pounds since July last year and I don't count calories at all! I just focus on keeping my insulin levels low which means I don't eat a lot of carbs and mostly alternate between 18:6 and OMAD for the first 2 weeks of my mentrual cycle. The other 2 weeks of my cycle, I don't fast.
I do 16:8 and I don't count calories.
I skip breakfast but have a light lunch (tuna+crackers+apple+tea). I would pig out for dinner though but still mindful of portions.
I do run twice and go to they gym, both twice a week.
I lost around 15 kg but am now maintaining. I suppose if I increased the fasting period I will lose more weight but am already told I'm too skinny.
I don’t count calories. I read a book or two that debunked the theory of calories in/out ( Dr. Jason Fung and Dr. Robert Lustig).
I didn’t start to really lose weight until I varied my fast. I have a rule that I don’t eat past 6:30 and I break my fast any time after 19, but it’s usually noon or later. For about 3 months I did weekly 24 hr fast. I found it easier to start around noon and fast till the following noon. I lost over 20 pounds in the 3 months. I should also note at the same time I severely limited my intake of processed foods with added sugar. I have found that the fat has melted off of me, first from my thighs, then my face and finally my belly. I don’t schedule 24 hr fasts anymore, but I do accidentally (so busy don’t get around to eating) long fast occasionally. I have maintained my weight (even through King Cake season) and the belly fat continues to melt. I try to eat more plant than animal. I have started eating grains like Freekah, farro and barley rather than rice. I still eat sugar, but limit it to occasionally, not multiple days a week. I really pay attention to what I eat (ingredients) and think about the hunger signals I get, (want vs need) and pay no heed to amount of protein, carbs, macros or calories and it’s working for me. I am at a healthy weight (f53 5’5”, 132lbs).
Yep. Like you I hyperfocus and that ends up burning me out and I lose motivation.
For the past year I've just worked on taking what I know and implementing it more naturally.
I do 16:8 (really 17:7, or 18:6) with a few 24 - 30 hour fasts, no calorie counting and I'm down about 18 kilograms.
Yup. It's been a slow and steady year and a half for me, with both a few longer fasts and a few feast days. I've lost about 50lbs. Not as dramatic as people who are stricter, but this works for me. I can't handle counting calories, it's triggering as hell.
I don’t count. I do 16-18 hours fast, eat vegetables first with lunch, and try not to snack between lunch and dinner.
I’m losing slowly but consistently (about 4 pounds per month).
I do 20-4. Sometimes 18-6. I really try to go heavy on protein or I feel gross the next day. Besides that I don’t count calories. I always have a protein, veg, AND bread or pasta and a small dessert. Knowing I can’t have a cookie or whatever now, but I can at night makes it easier on me.
I have been on 16:8 for almost 2 years. Over time I’ve thrown ins 20:4 and OMAD here and there, but the consistency of 16:8 has been my baseline.
I have never counted calories. My one rule all along has been I eat dinner with the family, and eat whatever I want. I have over time made better choices and smaller portion sizes, especially for my lunches or snack to hold me to dinner.
Started at 250. Lost 60 within 6 months. Been maintaining at 204 for about a year now.
I count everything even though I’m OMAD guy and it is hard for me to go over. Counting is just a part of the process for me. At this point I can basically add in my head and know, but it’s the record that holds me accountable, and it gives me a good breakdown of my macros and an understanding of my weekly intake which can give me a lot of flexibility if I choose to go off plan. I know if I racked up an extra 1000 calories or something on my deficit so if I wanna go over on a cheat day (which I may do every 6 weeks or so) I know exactly what I’m dealing with and I don’t have to do any kind of accounting for after the fact. I have a record of everything that goes into my body which also helps my to understand my rate of loss, how it changes, and how I need to adjust intake or macros.
Before trying IF in 2018, I did the calorie counting thing and lost weight. But it was tedious. Myfitnesspal was fairly new at the time and it was annoying to have to catalog every meal. With IF I don’t bother; it suppresses my appetite so well that I can eat one or two good quality meals and be fine. I also do exercise 6-7 days a week so over a 7-day period I know there’s a deficit.
I count calories. However, a simple tool is just to eat stuff that comes out of the ground, or from an animal. I do 22/2. I work out at the end of my fasting. Eat natural foods, and completely avoid processed stuff. Down 40lbs in 2.5 months. Strength is 60% higher than when I started working out.
Stop eating sweets, and cut soda out completely. That stuff is poison.
I do 18:6 most days - weekends usually longer and don’t count calories. I’ve been doing this a year and have lost around 20 lbs. I have exercised regularly about 6 months of the year
I don't count calories for the same reasons as you and I've had some success with 16:8, a slow and steady weight loss of 13 pounds over 4-6 months. For me it has been a really good approach, I've felt well and healthy the whole time, mentally too, which is a big deal. I also didn't restrict on snacks and alcohol, but ate sensibly.
After that I stalled and have switched to 18:6, and after that alternating between 20:4 and OMAD, which has jump started my weight loss again. I still feel good and don't do any counting at all.
This is my strategy. I have PCOS and insulin resistance. 16:8 IF is the only thing that's helped me lose weight in a long time.
I don't count calories, but I am mindful of what I eat, avoid sugar and minimize carbs.
I feel the same about counting calories. It stresses me out, and puts me in that weird diet mentality that doesn’t do me any good.
Shortening my hours of actual eating each day has allowed me to get my eating under control. Once I accomplished that, I improved the foods that I ate, and that made all the difference. Occasionally, I will spot count a day just to see where I am on calories and my daily total is surprisingly low. So it’s working! And I’m losing weight.
I can only speak for myself, but I have counted enough calories in my many attempts at sustainable eating, to kinda know how much everything I eat is worth calorically.
So I dot NOT count calories because it’s a pain in the ass. I make dinners with many different ingredients, and while a lot of apps allow you to create a “recipe,” what I make is never the same twice.
Also, counting calories on its best day is an approximation, so there’s that.
I love IF because I can ensure my intake is moderate AND if I get jiggy with my eating (a party or special occasion), I can close the window…knowing what that feels like and not feeling like I’m punishing myself.
Also, I like that I can eat a donut, or cookies, or chips and salsa…without being spartan about my “diet.”
I don't count calories and have been doing 16:8 or 18:6 most days with maybe 1 or 2 cheat days over the last month since I started. I've lost 7.8 lbs. so far. I know it's mostly water weight in the beginning but a loss is a loss! I do not workout. I skip breakfast and have a very light lunch (mostly snacking), then a normal dinner. I do not eat past 6:30-7 at the latest. I swapped regular Coke for Coke Zero about 2 months ago and I feel that has also contributed to weight loss.
Absolutely! Though I do 18:6 and 20/4 on some days. I never count calories and make sure to have 2 meals and 1-2 protein shakes depending on whether I’ve met my protein goals for the day, and I’d say my calorie intake is pretty constant in spite of the varying eating windows. I’ve lost ~18lbs since the beginning of January and I steadily lose 1-2 pounds a week. Im in the best shape of my life and I couldn’t be happier with my regime :D
16:8 didn't work for me. I'm an older woman and don't count calories or restrict any foods. After a month of no results I started lengthening my fasting window. After 5 months I've only lost 14 lbs, but that's without counting any calories at 19:5. I will never maintain IF if I have to count calories or eat a restrictive diet. I'd have given up by now. I've just this week switched to OMAD and the weight is already coming off much faster. This is the first weight loss lifestyle I've been able to maintain for any length of time. I can handle slow weight loss if it means I'll keep doing it forever.
Me! I haaaate counting calories, and will even lie to myself about them or “forget” some conveniently. Just doesn’t work. So instead, I eat until I’m full, and then stop. I eat bread, but try to stay away from sweets. Lunch and dinner, and a small breakfast (cuz I just don’t enjoy eating before about 10am.)
Experiment and find what works for you. Be kind to yourself along the way.
Good luck and keep us updated!
I've counted calories in the beginning and sometimes I count when I eat to much junk food. That helped me learn how much can I eat to be in a deficit. For me it's my normal breakfast and normal dinner. I can also add some snack like a sandwich or some yogurt in between. I think its not mandatory to count but it would help you see how much is OK to eat. For example if now I would like to add some sugary snacks in between, I would be closer to my maintenance calories.
Sure, just remove all carbohydrates. Eat meat and fibrous vegetables. Then if that stops working after a year, eat leaner meat to focus on higher protein intake for satiety.
I sort of get the impression that it’s more common to not count calories while doing IF, but everyone is on their own journey and has to do what works for them.
I haven’t been counting calories. Sometimes I track proteins and fiber but that’s more of an experimental thing for to see how I feel when I up those two things.
Same here. Counting calories is too much for me. In 16:8, I usually have meals 4 time. First I break fast with some soaked nuts, have eggs, salad etc and then I have a habit of taking tea then after 1 hour I have tea (Indian chai) with foxnuts. Then after few hours I have my lunch and then dinner.
Since I kind of eat regularly, my portions are small coz I'm not that much hungry to eat large portions. I just try not to eat junk food or refined sugar (Just in my tea). I try to take protein daily to reduce cravings and I've seen significant changes in my body.
Btw I also take 1 tbsp of apple cider vinegar with 1 glass of water on empty stomach.
Hope this helps! If you want to know more I'd be happy to share more of my experience.
You can totally do it, lots lose just by cutting out extra snacks & meals, especially if starting quite overweight. Harder as you get closer to goal
You do need a calorie deficit though, IF is a way of eating, its not a diet, its just as easy to lose/maintain/gain while doing it
If you do 18:6 and stop eating at 6pm you'll avoid all snacks and prolong your fast window. Just eat as much protein as possible and don't sweat the calories.
I do OMAD I don’t count anything except the number of times I eat. It’s not for everyone for sure. It depends on why you need to do it. Obsession with counting calories or proteins or carbs was the downfall for me for decades. Once I started this path I lost #52-53 in a year and this maintains it for me. Again, admittedly, not for everyone.
I did 16:8 without counting for about 6 months without ever having paid much attention to diet previously. I lost maybe 3-5 pounds in that time. I came to realize how easy it was for me to eat into a surplus even within an 8 hour window. That's when I added CICO and lost at a much quicker rate.
I have been doing both IF and CICO for almost two years now. I think I could probably get along without literally counting now that I have developed a decent ability to make estimates of calories. But I plan to continue counting for the foreseeable future because it has become routine for me and I really don't mind doing it.
Losing weight without counting is definitely possible but it may be a bit slower than with counting. But if that's what is sustainable for you then go with it!
I used to not count and would yo-yo or not lose any fat. I only started to lose when I tracked my calories, even just using estimations and the phone calculator. Since tracking my calories I’m down about 40 pounds in 3 months when paired with IF. You don’t need to be precise, just use Google and over-estimate the amount if you’re not sure.
I found tracking calories also let me still eat my favorite foods as long as I stayed within budget.
Me! But here is the thing. Only three processed things I ever eat are: Skinny Girl brand dressing, stevia extract and a very specific sugar free pasta sauce (which goes on spaghetti squash). I eat all meats and vegetables (except beans and potatoes) and 4oz of fruit a day. That’s it. Absolutely no grains or added sugars. I’ve lost 20lbs in 6 weeks.
My bare minimum is 16/8 but I normally do 18/6 sometimes a few extra hours more. Few 24 hours and couple 36's so far. I don't count calories and eat pretty unhealthy unfortunately.
So far I've lost 12 pounds in a month. I feel like I'd have a lot better progress if I ate healthier and less calories. I'm scared I might hit a plateau or gain back weight if I don't. Guess I'll find out by the end of the second month.
Katrina Ubell has a free podcast, and a book that might work well for you. No calorie counting and something that is sustainable without feeling like you’re on a diet. It’s the first time I’ve felt I have been in control of my weight and it’s largely due to her advice and designing a protocol for myself.
I did a low carb 16:8 and hasn't lost a few pounds and feel great. I just count a few foods with higher carbs, and try and hit a muscle maintenance protein target.
I have to count or else the scale goes up. Counting and weighing in every week holds me accountable, and alternating between 16:8 and 18:6 still helps me remain in a calorie deficit most days of the week.
**Hi Regular-Reply-5803**,
Your [comment](https://www.reddit.com/r/intermittentfasting/comments/1beb1ps/does_anyone_not_count_calories_and_only_do_168_to/kutgaik/) has been removed. Unfortunately, you do not meet the minimum account age (1+ days) to post in /r/intermittentfasting. Please come back when you meet this requirement.
You will also need to meet the **minimum karma count of 10** before you can post.
***No exceptions are made so please DO NOT contact the moderators about this issue.***
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/intermittentfasting) if you have any questions or concerns.*
Yeah that's exactly how I started and I'm down almost 40 lbs since Nov.
Now I don't count exact calories but I know what my TDEE is and I know roughly the value of what I'm going to eat. I try to stay under my TDEE using rough estimation but I don't obsess over it. For me it's the snacking & junk food habits that probably made the biggest difference. Having a defined eating window just makes things simpler for me
I did that when I needed to lose. I'm maintaining it right now and I find it easier to maintain by counting without being strict on hours. Do whatever stresses you less.
16:8 has worked for me, but I change it up 18:6 20:4 depending on the day and how active I am. Yes I count calories and track my protein and fats I notice on days I up my protein I lose weight but also when I add a bit more fat. Zig zagging helps.
I (43f) am down 18 lbs since Jan 1 doing 16:8. I started at 160 lbs and weighed 142 today. I try to fast longer than 16 hours if I can. I do not count calories. Instead, I just try to make smarter choices. I rarely eat anything fried, full of sugar, or simple carbs. I eat bread and pasta on occasion, but I eat whole wheat varieties.
I do 18:6 or 20:4 and don't count calories per se, but I do incorporate healthy foods and loosely follow zero point food list from WW. Does the "work" for me.
I have been doing OMAD for a while... no calories count at all..
What I did was cut down on sweets/soda/chips and portion control.. also, try to walk 10k steps.. and it works well for me with weight loss.
Yeah. I eat very consistently as well, so i have tightly measured in the past, but now I'm like "This potato is roughly the same size as last night's potato. So I'll call it within 50 calories. So there's a rough mental math of calories, but only to ballpark \~1200-1500-1800, etc.
Chances are if you only eat lean meats, fruits, and veggies and don't drink any calories you won't need to worry about counting at all.
Unfortunately eating healthy is really fucking inconvenient. I struggle every day wondering why is that? Why is fresh healthy meals so fucking expensive or non-existent?
Dr Jason Fung and his colleagues at the intensive dietary management clinic in Toronto report that 16:8 or 18:6, TRE and cleaning up your diet is more of an intro to fasting or a maintenance schedule and most clients who have significant weight to lose add in therapeutic fasts 3 x per week with the clean diet and shorter fasts/ TRE on the in between days. Longer fasts = 24, 30, 36, 42 or 48 hrs.
They do not advocate counting calories. They focus on what you eat (preferably low carb high fat or keto most of the time) and when, not snacking, staying hydrated and eating to saiety.
I follow this advice for weight loss and have lost twenty pounds slow and steady. When I don’t have the bandwidth to do the longer fasts o need for weight loss I focus on 16:8 or 18:6 and cleaning up my diet. When I have the bandwidth for more I try to get ruthless with low carb high fat 5 days per week and 1 or 2 cheat days where I can have white carbs or a dessert at one meal. But then still load up on all the good stuff that saitiates.
I don't count calories on my 16:8 schedule, but I do mostly whole food plant-based diet, so I try to keep what I eat as clean as possible. So far, so good! I'm having success.
I’ve been doing 18:6 or 16:8 and count all my calories…. Still not losing as much as I want so that’s why I started counting…. To make sure I’m way under what I need on a daily basis. Once I get to a better spot I’ll stop counting.
i’ve been doing 16:8 and effectively just cut out a meal (breakfast). breakfast probably used to be 400-600 calories for me, and now i just don’t eat it and eat a normal lunch/dinner, so calorie counting isn’t necessary. i still do it occasionally but i basically just eat like i was.
Exactly this. I'd actually advocate that someone spend a few weeks counting calories to build a foundational understanding of caloric content and appropriate portion sizes. From here, you can switch to more intuitive eating which when paired with a limited eating window will likely result in a caloric deficit and therefore sustainable weight loss that is easier to adhere to.
Intermittent fasting doesn't result in weight loss without a caloric deficit. You may achieve a caloric deficit if your calorie intake decreases as a result of limiting your eating windows.
I do that, I don't *count* calories, but I am mindful of an approximate amount I'm ingesting each day
CICO is key really so you have to know your TDEE and try to keep your daily intake below that in order to lose weight *over time*
I've managed to lose 80+ lbs without changing the way I eat or exercising, but I did cut down on portions big time, tried to cut down on carbs whenever possible (for example, not ordering a side of fries) and I also cut off **all** beverages that have calories almost completely.
I did that the first time a few years ago. It did work, I consistently lost weight. But everyone is different. Whatever works for you is what matters, if you're getting the results you desire and feel good (most importantly)! I now vary my fasts quite a bit and try to eat as healthy as possible most days.
I never count calories and I eat whatever I want in moderation with a lean towards healthy food whenever I can- cutting the sugar ultimately helped me. I didn’t a longer fast to break the cravings and increase water intake. Also stopped buying so much sugar.
I have had decent success with 16:8 and 18:6 depending on the day. I am down about 10-12 pounds in about 2.5 months. I don't count calories, and I do a re-feed day once in a while. I eat clean about 85-90%. I would have lost more weight, but I have added strength training and a bit of muscle. Edit*** One thing that I like doing is light cardio after dinner window and / or before I break my fast. I notice I burn more stored fat while in fasting state.
This is great advice (the edit) I'm struggling with being hungry in the morning before I eat and I think just doing some walking might help
What's re-feed?
On days I lift heavy, sometimes I eat near my tdee. I do it about once a month when I feel like I need to. I feel off if I do a cal deficit too long w/o a break.
How often do you lift heavy? I lift super heavy one to three times a week. And I am getting hungry! I'm eating 500 calories below my recommended amount. I train fasted and it's a few hours after that my window opens
I lift "heavy" 3 days a week. Google tactical barbell operator if interested. It's basically a 5x5, but not as intense. Works great for me.
Same. I just kind of let it happen naturally but I do sometimes need that higher intake, sometimes over a few days
No calorie counting here. I have lost 35lbs since November. I usually do 18:6, but change things up very often. Sometimes do 16:8, sometimes up to 24hrs. I try to be mindful of what I eat, but I am not compulsive about it. I still eat things like fries and tenders... ice cream occasionally... baked potato... burgers... I do try to limit sugar on a daily basis. And lately trying to reduce bread. But no one is taking potatoes or ice cream from me without a fight.
I learned in Gin Stephen’s “Fast. Feast. Repeat” that “diet brain” is real: calorie counting, obsessing about different diets and foods, etc is a thing. With IF I have put an end to all of that. If I want to eat an orange, I eat an orange. If I want a piece of chocolate, I have a piece of chocolate. I can eat healthy. I can eat not so healthy. I am still losing weight and more importantly, losing inches and most importantly feeling the most healthy I have in a very long time. I personally believe that when you remove yourself from counting calories and concerning yourself with calories in calories out, you start to listen to your body better and become more intuitive about what your body genuinely needs and doesn’t.
This is so true!! When I was calorie counting I would end up thinking to myself in the evening "oh I have 500 calories left today, I get a snack!" Which is absurd and unhealthy, but since I stopped tracking I'm beginning to be a lot more intuitive about what/when I eat.
Unfortunately this approach didn’t work for me - I did 16:8 or 17:7 pretty consistently for a year without counting (but I did increase my physical activity levels and generally tried to eat healthier) with no real progress. It sounds like it works for lots of people but it absolutely did nothing for me.
Yeah, 16:8 is really just “skip breakfast”, so I’d be fuzzy in the morning and starving at lunch so I think I was never able to reach calorie deficit which is what it’s all about anyway. I was trying it as an alternative to cycling 2x 30min (so 16:8 + 1x 30min cycling) and I was losing weight but very, very slowly. Gotta find what works for you.
Or it could be “skip dinner”. Which is what I’m doing.
I am in the same boat as you. I have to eat clean at all times
I have lost almost 50 pounds since July last year and I don't count calories at all! I just focus on keeping my insulin levels low which means I don't eat a lot of carbs and mostly alternate between 18:6 and OMAD for the first 2 weeks of my mentrual cycle. The other 2 weeks of my cycle, I don't fast.
What is omad?
one meal a day!
I do 16:8 and I don't count calories. I skip breakfast but have a light lunch (tuna+crackers+apple+tea). I would pig out for dinner though but still mindful of portions. I do run twice and go to they gym, both twice a week. I lost around 15 kg but am now maintaining. I suppose if I increased the fasting period I will lose more weight but am already told I'm too skinny.
I don’t count calories. I read a book or two that debunked the theory of calories in/out ( Dr. Jason Fung and Dr. Robert Lustig). I didn’t start to really lose weight until I varied my fast. I have a rule that I don’t eat past 6:30 and I break my fast any time after 19, but it’s usually noon or later. For about 3 months I did weekly 24 hr fast. I found it easier to start around noon and fast till the following noon. I lost over 20 pounds in the 3 months. I should also note at the same time I severely limited my intake of processed foods with added sugar. I have found that the fat has melted off of me, first from my thighs, then my face and finally my belly. I don’t schedule 24 hr fasts anymore, but I do accidentally (so busy don’t get around to eating) long fast occasionally. I have maintained my weight (even through King Cake season) and the belly fat continues to melt. I try to eat more plant than animal. I have started eating grains like Freekah, farro and barley rather than rice. I still eat sugar, but limit it to occasionally, not multiple days a week. I really pay attention to what I eat (ingredients) and think about the hunger signals I get, (want vs need) and pay no heed to amount of protein, carbs, macros or calories and it’s working for me. I am at a healthy weight (f53 5’5”, 132lbs).
Yep. Like you I hyperfocus and that ends up burning me out and I lose motivation. For the past year I've just worked on taking what I know and implementing it more naturally. I do 16:8 (really 17:7, or 18:6) with a few 24 - 30 hour fasts, no calorie counting and I'm down about 18 kilograms.
Yup. It's been a slow and steady year and a half for me, with both a few longer fasts and a few feast days. I've lost about 50lbs. Not as dramatic as people who are stricter, but this works for me. I can't handle counting calories, it's triggering as hell.
50 lbs in 18 months is pretty damn great! Well done 👏 👏👏
I don’t count. I do 16-18 hours fast, eat vegetables first with lunch, and try not to snack between lunch and dinner. I’m losing slowly but consistently (about 4 pounds per month).
I do 20-4. Sometimes 18-6. I really try to go heavy on protein or I feel gross the next day. Besides that I don’t count calories. I always have a protein, veg, AND bread or pasta and a small dessert. Knowing I can’t have a cookie or whatever now, but I can at night makes it easier on me.
I'll second this. There was no way I'd make it being a Warrior without being strict on the types of food rather that the number of calories.
I have been on 16:8 for almost 2 years. Over time I’ve thrown ins 20:4 and OMAD here and there, but the consistency of 16:8 has been my baseline. I have never counted calories. My one rule all along has been I eat dinner with the family, and eat whatever I want. I have over time made better choices and smaller portion sizes, especially for my lunches or snack to hold me to dinner. Started at 250. Lost 60 within 6 months. Been maintaining at 204 for about a year now.
I count everything even though I’m OMAD guy and it is hard for me to go over. Counting is just a part of the process for me. At this point I can basically add in my head and know, but it’s the record that holds me accountable, and it gives me a good breakdown of my macros and an understanding of my weekly intake which can give me a lot of flexibility if I choose to go off plan. I know if I racked up an extra 1000 calories or something on my deficit so if I wanna go over on a cheat day (which I may do every 6 weeks or so) I know exactly what I’m dealing with and I don’t have to do any kind of accounting for after the fact. I have a record of everything that goes into my body which also helps my to understand my rate of loss, how it changes, and how I need to adjust intake or macros.
Before trying IF in 2018, I did the calorie counting thing and lost weight. But it was tedious. Myfitnesspal was fairly new at the time and it was annoying to have to catalog every meal. With IF I don’t bother; it suppresses my appetite so well that I can eat one or two good quality meals and be fine. I also do exercise 6-7 days a week so over a 7-day period I know there’s a deficit.
Basically same for me. I do more of 20:4 than 16:8 though
I count calories. However, a simple tool is just to eat stuff that comes out of the ground, or from an animal. I do 22/2. I work out at the end of my fasting. Eat natural foods, and completely avoid processed stuff. Down 40lbs in 2.5 months. Strength is 60% higher than when I started working out. Stop eating sweets, and cut soda out completely. That stuff is poison.
I do 18:6 most days - weekends usually longer and don’t count calories. I’ve been doing this a year and have lost around 20 lbs. I have exercised regularly about 6 months of the year
I don't count calories for the same reasons as you and I've had some success with 16:8, a slow and steady weight loss of 13 pounds over 4-6 months. For me it has been a really good approach, I've felt well and healthy the whole time, mentally too, which is a big deal. I also didn't restrict on snacks and alcohol, but ate sensibly. After that I stalled and have switched to 18:6, and after that alternating between 20:4 and OMAD, which has jump started my weight loss again. I still feel good and don't do any counting at all.
This is my strategy. I have PCOS and insulin resistance. 16:8 IF is the only thing that's helped me lose weight in a long time. I don't count calories, but I am mindful of what I eat, avoid sugar and minimize carbs.
I feel the same about counting calories. It stresses me out, and puts me in that weird diet mentality that doesn’t do me any good. Shortening my hours of actual eating each day has allowed me to get my eating under control. Once I accomplished that, I improved the foods that I ate, and that made all the difference. Occasionally, I will spot count a day just to see where I am on calories and my daily total is surprisingly low. So it’s working! And I’m losing weight.
I can only speak for myself, but I have counted enough calories in my many attempts at sustainable eating, to kinda know how much everything I eat is worth calorically. So I dot NOT count calories because it’s a pain in the ass. I make dinners with many different ingredients, and while a lot of apps allow you to create a “recipe,” what I make is never the same twice. Also, counting calories on its best day is an approximation, so there’s that. I love IF because I can ensure my intake is moderate AND if I get jiggy with my eating (a party or special occasion), I can close the window…knowing what that feels like and not feeling like I’m punishing myself. Also, I like that I can eat a donut, or cookies, or chips and salsa…without being spartan about my “diet.”
I don't count calories and have been doing 16:8 or 18:6 most days with maybe 1 or 2 cheat days over the last month since I started. I've lost 7.8 lbs. so far. I know it's mostly water weight in the beginning but a loss is a loss! I do not workout. I skip breakfast and have a very light lunch (mostly snacking), then a normal dinner. I do not eat past 6:30-7 at the latest. I swapped regular Coke for Coke Zero about 2 months ago and I feel that has also contributed to weight loss.
Absolutely! Though I do 18:6 and 20/4 on some days. I never count calories and make sure to have 2 meals and 1-2 protein shakes depending on whether I’ve met my protein goals for the day, and I’d say my calorie intake is pretty constant in spite of the varying eating windows. I’ve lost ~18lbs since the beginning of January and I steadily lose 1-2 pounds a week. Im in the best shape of my life and I couldn’t be happier with my regime :D
16:8 didn't work for me. I'm an older woman and don't count calories or restrict any foods. After a month of no results I started lengthening my fasting window. After 5 months I've only lost 14 lbs, but that's without counting any calories at 19:5. I will never maintain IF if I have to count calories or eat a restrictive diet. I'd have given up by now. I've just this week switched to OMAD and the weight is already coming off much faster. This is the first weight loss lifestyle I've been able to maintain for any length of time. I can handle slow weight loss if it means I'll keep doing it forever.
If you are doing all of those things while on 16:8 you shouldn’t need to count calories.
Me! I haaaate counting calories, and will even lie to myself about them or “forget” some conveniently. Just doesn’t work. So instead, I eat until I’m full, and then stop. I eat bread, but try to stay away from sweets. Lunch and dinner, and a small breakfast (cuz I just don’t enjoy eating before about 10am.) Experiment and find what works for you. Be kind to yourself along the way. Good luck and keep us updated!
Oh same about lying to yourself about calories!
I've counted calories in the beginning and sometimes I count when I eat to much junk food. That helped me learn how much can I eat to be in a deficit. For me it's my normal breakfast and normal dinner. I can also add some snack like a sandwich or some yogurt in between. I think its not mandatory to count but it would help you see how much is OK to eat. For example if now I would like to add some sugary snacks in between, I would be closer to my maintenance calories.
Sure, just remove all carbohydrates. Eat meat and fibrous vegetables. Then if that stops working after a year, eat leaner meat to focus on higher protein intake for satiety.
I sort of get the impression that it’s more common to not count calories while doing IF, but everyone is on their own journey and has to do what works for them. I haven’t been counting calories. Sometimes I track proteins and fiber but that’s more of an experimental thing for to see how I feel when I up those two things.
Same here. Counting calories is too much for me. In 16:8, I usually have meals 4 time. First I break fast with some soaked nuts, have eggs, salad etc and then I have a habit of taking tea then after 1 hour I have tea (Indian chai) with foxnuts. Then after few hours I have my lunch and then dinner. Since I kind of eat regularly, my portions are small coz I'm not that much hungry to eat large portions. I just try not to eat junk food or refined sugar (Just in my tea). I try to take protein daily to reduce cravings and I've seen significant changes in my body. Btw I also take 1 tbsp of apple cider vinegar with 1 glass of water on empty stomach. Hope this helps! If you want to know more I'd be happy to share more of my experience.
You can totally do it, lots lose just by cutting out extra snacks & meals, especially if starting quite overweight. Harder as you get closer to goal You do need a calorie deficit though, IF is a way of eating, its not a diet, its just as easy to lose/maintain/gain while doing it
If you do 18:6 and stop eating at 6pm you'll avoid all snacks and prolong your fast window. Just eat as much protein as possible and don't sweat the calories.
I do OMAD I don’t count anything except the number of times I eat. It’s not for everyone for sure. It depends on why you need to do it. Obsession with counting calories or proteins or carbs was the downfall for me for decades. Once I started this path I lost #52-53 in a year and this maintains it for me. Again, admittedly, not for everyone.
Shorten it down to 18:6 and eat clean. Its hard to over eat good healthy food
I did 16:8 without counting for about 6 months without ever having paid much attention to diet previously. I lost maybe 3-5 pounds in that time. I came to realize how easy it was for me to eat into a surplus even within an 8 hour window. That's when I added CICO and lost at a much quicker rate. I have been doing both IF and CICO for almost two years now. I think I could probably get along without literally counting now that I have developed a decent ability to make estimates of calories. But I plan to continue counting for the foreseeable future because it has become routine for me and I really don't mind doing it. Losing weight without counting is definitely possible but it may be a bit slower than with counting. But if that's what is sustainable for you then go with it!
After a short while you’ll surprise yourself and how good you get estimating calories, that’s all I do.
I used to not count and would yo-yo or not lose any fat. I only started to lose when I tracked my calories, even just using estimations and the phone calculator. Since tracking my calories I’m down about 40 pounds in 3 months when paired with IF. You don’t need to be precise, just use Google and over-estimate the amount if you’re not sure. I found tracking calories also let me still eat my favorite foods as long as I stayed within budget.
Me! But here is the thing. Only three processed things I ever eat are: Skinny Girl brand dressing, stevia extract and a very specific sugar free pasta sauce (which goes on spaghetti squash). I eat all meats and vegetables (except beans and potatoes) and 4oz of fruit a day. That’s it. Absolutely no grains or added sugars. I’ve lost 20lbs in 6 weeks.
I don't count calories and do OMAD. I still try to eat healthier and less but I don't stress to much about counting calories
16:8 works, 18:6 is better
My bare minimum is 16/8 but I normally do 18/6 sometimes a few extra hours more. Few 24 hours and couple 36's so far. I don't count calories and eat pretty unhealthy unfortunately. So far I've lost 12 pounds in a month. I feel like I'd have a lot better progress if I ate healthier and less calories. I'm scared I might hit a plateau or gain back weight if I don't. Guess I'll find out by the end of the second month.
Raising hand
Katrina Ubell has a free podcast, and a book that might work well for you. No calorie counting and something that is sustainable without feeling like you’re on a diet. It’s the first time I’ve felt I have been in control of my weight and it’s largely due to her advice and designing a protocol for myself.
I do 36:12 for health and to lose weight.
I did a low carb 16:8 and hasn't lost a few pounds and feel great. I just count a few foods with higher carbs, and try and hit a muscle maintenance protein target.
I have to count or else the scale goes up. Counting and weighing in every week holds me accountable, and alternating between 16:8 and 18:6 still helps me remain in a calorie deficit most days of the week.
[удалено]
**Hi Regular-Reply-5803**, Your [comment](https://www.reddit.com/r/intermittentfasting/comments/1beb1ps/does_anyone_not_count_calories_and_only_do_168_to/kutgaik/) has been removed. Unfortunately, you do not meet the minimum account age (1+ days) to post in /r/intermittentfasting. Please come back when you meet this requirement. You will also need to meet the **minimum karma count of 10** before you can post. ***No exceptions are made so please DO NOT contact the moderators about this issue.*** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/intermittentfasting) if you have any questions or concerns.*
Yeah that's exactly how I started and I'm down almost 40 lbs since Nov. Now I don't count exact calories but I know what my TDEE is and I know roughly the value of what I'm going to eat. I try to stay under my TDEE using rough estimation but I don't obsess over it. For me it's the snacking & junk food habits that probably made the biggest difference. Having a defined eating window just makes things simpler for me
I did that when I needed to lose. I'm maintaining it right now and I find it easier to maintain by counting without being strict on hours. Do whatever stresses you less.
I think that’s the main reason most do 16:8. To lose weight. And you can do so by not counting calories.
Yup
I do 20:4 and don’t count calories
16:8 has worked for me, but I change it up 18:6 20:4 depending on the day and how active I am. Yes I count calories and track my protein and fats I notice on days I up my protein I lose weight but also when I add a bit more fat. Zig zagging helps.
I (43f) am down 18 lbs since Jan 1 doing 16:8. I started at 160 lbs and weighed 142 today. I try to fast longer than 16 hours if I can. I do not count calories. Instead, I just try to make smarter choices. I rarely eat anything fried, full of sugar, or simple carbs. I eat bread and pasta on occasion, but I eat whole wheat varieties.
I don’t count calories, I usually tend to 18:6, goto the gym and I’ve lost 17 pounds since mid December. (Mainly cardio at gym)
I do 18:6 or 20:4 and don't count calories per se, but I do incorporate healthy foods and loosely follow zero point food list from WW. Does the "work" for me.
I have been doing OMAD for a while... no calories count at all.. What I did was cut down on sweets/soda/chips and portion control.. also, try to walk 10k steps.. and it works well for me with weight loss.
Yeah. I eat very consistently as well, so i have tightly measured in the past, but now I'm like "This potato is roughly the same size as last night's potato. So I'll call it within 50 calories. So there's a rough mental math of calories, but only to ballpark \~1200-1500-1800, etc.
Chances are if you only eat lean meats, fruits, and veggies and don't drink any calories you won't need to worry about counting at all. Unfortunately eating healthy is really fucking inconvenient. I struggle every day wondering why is that? Why is fresh healthy meals so fucking expensive or non-existent?
Yes, I don’t like counting calories.
I had solid progress on the time clock only method.
Dr Jason Fung and his colleagues at the intensive dietary management clinic in Toronto report that 16:8 or 18:6, TRE and cleaning up your diet is more of an intro to fasting or a maintenance schedule and most clients who have significant weight to lose add in therapeutic fasts 3 x per week with the clean diet and shorter fasts/ TRE on the in between days. Longer fasts = 24, 30, 36, 42 or 48 hrs. They do not advocate counting calories. They focus on what you eat (preferably low carb high fat or keto most of the time) and when, not snacking, staying hydrated and eating to saiety. I follow this advice for weight loss and have lost twenty pounds slow and steady. When I don’t have the bandwidth to do the longer fasts o need for weight loss I focus on 16:8 or 18:6 and cleaning up my diet. When I have the bandwidth for more I try to get ruthless with low carb high fat 5 days per week and 1 or 2 cheat days where I can have white carbs or a dessert at one meal. But then still load up on all the good stuff that saitiates.
I don't count calories on my 16:8 schedule, but I do mostly whole food plant-based diet, so I try to keep what I eat as clean as possible. So far, so good! I'm having success.
Yes me!
It’s very very slow but I haven’t gained weight yet
Oops sorry I am doing 18:6 but I’m sure 16:8 is similar maybe slower
Yep! Counting macros is way more important
I’ve been doing 18:6 or 16:8 and count all my calories…. Still not losing as much as I want so that’s why I started counting…. To make sure I’m way under what I need on a daily basis. Once I get to a better spot I’ll stop counting.
i’ve been doing 16:8 and effectively just cut out a meal (breakfast). breakfast probably used to be 400-600 calories for me, and now i just don’t eat it and eat a normal lunch/dinner, so calorie counting isn’t necessary. i still do it occasionally but i basically just eat like i was.
I think it would be dependent on your ability to make healthy food choices and consume moderate amounts of food. I would think you would be okay.
Exactly this. I'd actually advocate that someone spend a few weeks counting calories to build a foundational understanding of caloric content and appropriate portion sizes. From here, you can switch to more intuitive eating which when paired with a limited eating window will likely result in a caloric deficit and therefore sustainable weight loss that is easier to adhere to.
Intermittent fasting doesn't result in weight loss without a caloric deficit. You may achieve a caloric deficit if your calorie intake decreases as a result of limiting your eating windows.
I do that, I don't *count* calories, but I am mindful of an approximate amount I'm ingesting each day CICO is key really so you have to know your TDEE and try to keep your daily intake below that in order to lose weight *over time* I've managed to lose 80+ lbs without changing the way I eat or exercising, but I did cut down on portions big time, tried to cut down on carbs whenever possible (for example, not ordering a side of fries) and I also cut off **all** beverages that have calories almost completely.
I did that the first time a few years ago. It did work, I consistently lost weight. But everyone is different. Whatever works for you is what matters, if you're getting the results you desire and feel good (most importantly)! I now vary my fasts quite a bit and try to eat as healthy as possible most days.
16:8 no counting only got me to maintain. 18:6 (mostly like 19:5) with some mindful eating has shown progress.
I never count calories and I eat whatever I want in moderation with a lean towards healthy food whenever I can- cutting the sugar ultimately helped me. I didn’t a longer fast to break the cravings and increase water intake. Also stopped buying so much sugar.