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Love Fast-5 BUT...

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gizmonel
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Joined: 04/09/2011 - 21:23
Love Fast-5 BUT...

Hello,

My name is Nelson and have kept off 50-60 pounds off for over four years. Recently I gave up on the obsession about meal frequency and just eat what I want in my five hour window BUT have come across a few problems... binge eating and hunger in early evening about 5-7pm. My eating Window is between 7:30am and 12:30pm as thats when I workout... My diet looks like this:

1/2 cup oats
2 scoops whey protein
3-4 cups veggies
2 eggs
2 spoons coconut oil
1 tablespoon peanut butter
1 cup lean meat
1/4 cup nuts

translates to about 1700 calories or so.

Been on Fast-5 for 3 weeks now with about 3 out of 7 days successful with others eating 1700 in my window then binge eating in early evening... Should I just change my eating window to say 3pm to 8pm? I like some food after my 7am workout though.

Help is appreciated and thank you,

gizmonel
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Joined: 04/09/2011 - 21:23

I do 20 minutes of cardio almost daily during my lunch.... 2-3 days intervals and 2-3 days steady state. I life 3-4 days a week doing full body workouts. Could the binge eating be because I am low on carbs?

visitor (not verified)

Yes, it could be a carb problem. By a long way, your diet appears to be very high in fat and moderately high in protein (relatively speaking). Veggies are very low in calories, so everything else you are eating is mostly fat, with some protein, and a small amount of carbs. I would up the carbs (e.g., fruit, whole grains and beans if they agree with you) and see how that goes.

velodona
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Joined: 08/17/2011 - 16:43

Hello Nelson!
I would say you're ingesting too much fat. Fat (even the good kind) is an appetite inducer which could be what is leading you to binge. My suggestion would be to cut the fat in half (you have 6 sources of fat here that I can tell, I don't know if the whey has fat or not) or just the portions in half, and add more substantial foods like beans and legumes in place of them (full of protein - Chew thoroughly to prevent the musical fruit from sounding) and see what happens. :) If you do this, please update! Good luck!

Woody
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Joined: 07/24/2011 - 07:42

I am using a much later eating window (2pm to 7pm) and realy
doing well. I am a type 2 diabetic and find that if I exercise paticulary
in the early morning my blood sugar rises. In me a high blood sugar
makes me hungry! Could your early morning exercise be causing
a short rise in your blood sugar making you hungry?

Woody

gizmonel
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Joined: 04/09/2011 - 21:23

I don't know Woody... My workouts are maximum 15 minutes if that but are intense. Would that cause a sharp rise in BS?

eline
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Joined: 09/01/2011 - 09:05

My window is generally 2-7pm. But if I happen to close it before, like it happened yesterday, I can open it earlier the following day, and then other days do more than 19 hours fasting. It depends on my days.

I chose this later window because the hardest time for me to feel hungry is when I want to fall a sleep. Therefor I am quite surprised to hear about your so early window. From my experience, and from many others I have read about, I would recommend you to make your window later in the day.

And that is not only so that you avoid binging and feeling hungry before going to bed, but also, because I, myself, enjoy the light feeling though out the day. Eating makes me more tired and are much more suited to be done in the evening. Many intermittent fasters also talk about this energy you actually get while fasting (when you have adapted to it). After a few weeks on fast5/intermittent fasting, I have started to feel exactly that, and I love to take advantage of that during work/studying. It kind of makes my alert and able to concentrate. (I must say that when I first started fasting through the day I felt tired and had problems concentrating, but reading from other peoples experience I kept it up and now I am so grateful for that.)

I also do my exercise in the mornings. I prefer that too, and it is best done on an empty stomach too. I do know that some intermittent theories, says that the big meal should be after work out. But I think that is mainly if you really want to build up muscles. I am more in this for loosing some weight, and I enjoy staying empty stomached for those hours after my morning-runs etc.

If you feel hungry approx 5 hours after your window closed, I think you should aim for moving it, so that it ends less than 5 hours before you fall a sleep :)

So yes, I would definitely move your window. You can start by moving it half an hour per day.

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Nelson, I don't work out so don't know if it is important to eat after a work out but I would just change your window to the evening for awhile and see how it goes.

Yanna
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Joined: 08/18/2012 - 12:11

I've been trying various IF methods for some time and I can tell you that having your eating window in the 1st half of the day it's the most difficult thing on earth. Why?

Well most of the people (myself included) are not hungry in the morning (the food industry tells us we should eat breakfast but it's not true) BUT we, the people, ( ;) ) tend to get hungry in the afternoon/evening.

When you don't eat your breakfast, waiting until 5 pm is quite easy. You eat your last meal of the day at 10 pm and then shortly go to sleep - no time to get hungry.

However, should you eat your breakfast, a good sheep of the food industry tyranny you are, you'll get hungry after 4 hrs at max. And then, eating your last meal of the day at around 1 pm you still have around 10 hrs to go without food AND after eating, which means its at least 6 hrs of being hungry. You'd need an iron will to survive that without binging. It IS possible, but WHY would anyone want to torment themselves?

Besides, you mention meal frequency, I assume it was a meal every 3-4 hrs? You simply got used to eating often, and have to create new habits for your body.

Viki
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Joined: 12/07/2012 - 19:41

Yanna, everyone is different. I do get real actual hunger first thing in the morning. My window is 7am to noon, although I usually close my window earlier than that. I'm hardly ever hungry in the afternoon and evening, and go to bed still feeling content. The morning window is the only one that would work for me personally. I'd find any other way harder to stick to. Every body has different needs. :)

gizmonel
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Joined: 04/09/2011 - 21:23

So I have corrected my problems and been on plan for a solid month now with an eating window of 4-9pm... so far so good and really just have peanut butter and some almonds as my fat source and rest carbs and protein. Seems to be working! I am back in community after a very long time off due to parental care issues.

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gizmonel
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Joined: 04/09/2011 - 21:23