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Message: <blockquote data-quote="Lupf" data-source="post: 2729897" data-attributes="member: 518059">Hi [USER=569214]@LiSwati[/USER], welcome to the forum. As you ask about intermittent fasting (IF), let me add my story.Five years ago I lost  10 kg with IF, basically by doing Michael Mosley's 5+2 diet.On the two fast days each week I only ate 600 calories and basically very little carbs, i.e. a small breakfast, e.g. an egg or nature yoghurt with half an apple, during the day I drank only water and coffee. For dinner it was lots of vegetables, e.g. curries, soup and salads, maybe a bit of chicken of fish. On the other five days I ate normally, i.e breakfast, a small lunch and dinner, but no snacking. Rather quickly the pounds started melting away and my belt needed tightening. The amazing thing was that I never really felt hungry when fasting. You can eat lots of soup, vegetables and salad for 600 calories.   This allowed me to get off Metformin and get my HbA1c into the 40s. I still do IF, it has allowed me to sustain my weight for four years so far.Reading Jason Fung "The Diabetes Code" has been very informative. Basically a low calorie diet is not sustainable, as your base metabolic rate BMR will reduce and you will need fewer calories to maintain your weight. You will stop losing weight, feel  increasingly miserable and give up eventually. You might try again later, but this circle of yo-yo dieting is only successful for weight loss companies, and is the source of lots of human misery.I now understand that our bodies are not like combustion engines, but hormonal engines and the effects of calories from carbs differ from those from fat and from protein. Fatty food is much more satiating than carbs, e.g. compare eating an omelette with ham and cheese with having cornflakes with milk  for breakfast. The former will last you through the day, if needed, while the latter will make you hungry after 2 hours. People here have lost lots of weight without trying by simply increasing the amount of fat in their diet, i.e switching to a low carb high fat diet.I have consequently banned all low fat products from my fridge. I never liked them anyway. These usually have lots of added sugar as removing fat removes taste, are ultra-processed and the sugar is addictive. I avoid plant based oils and margarine and use olive oil and butter instead, eat significantly more cheese and despite eating lots of eggs - fried, scrambled, soft and hard-boiled or in omelettes - and fry ups with bacon my cholesterol has come down as well. Eating in this way also makes it easier not to snack.Of course all our bodies are different and your own mileage may vary, but If you want to do IF I can only encourage it. To me IF is the only diet tested by evolution. if our ancestors were unsuccessful in hunting they had a lot less to eat, only what they could forage. In more recent times fasting is practised in many cultures and religions and is considered healthy.</blockquote>

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