Seeking Advice on Intermittent Fasting and Weight Fluctuations

 

Dear Fasting Guru,

I'm seeking some advice on intermittent fasting. I started at 220 pounds and usually fluctuate between 215-225 throughout the year. I decided to try the 16:8 intermittent fasting method about 3-4 weeks ago. However, when I weighed myself recently, I found I was at 230 pounds. There was one exception where I weighed 217 after a tough gym session, but otherwise, I've consistently seen 230.

Could this be due to bloating or water weight? I'm not consuming more calories than I did before fasting—if anything, I'm consuming less. I'm worried that this might be negatively affecting my metabolism. I’ve had a similar experience with keto before; while I did lose weight, it wasn’t any more than simply cutting calories, and my cholesterol shot up to nearly 500, which wasn’t worth it.

For context, I’ve gotten down to 185 before but usually maintain around 200 (I’m 6’1”). I count calories and work out 1 hour, 3-4 days a week, and generally feel content with this approach. I just like trying new things, which is why I decided to give intermittent fasting a shot this time.

Thanks for your thoughts on this.

Dear Weighing In,

Your concerns are absolutely valid, and it's commendable that you’re actively seeking out methods to improve your health and fitness. Here are a few points to consider:

1. Weight Fluctuations: It's quite common for weight to fluctuate due to water retention, especially when starting a new diet or exercise routine. This could explain the variations you’re seeing on the scale.

2. Caloric Intake and Metabolism: If you’re consuming fewer calories than before, it’s unlikely that intermittent fasting is harming your metabolism. However, the body can sometimes hold onto water and glycogen more during such changes, which might cause temporary weight gain.

3. Health Monitoring: Given your past experience with keto and high cholesterol, it's crucial to keep monitoring your health markers. A balanced diet is essential for overall well-being, and any new diet should complement your nutritional needs.

4. Long-Term Effects: Intermittent fasting has shown short-term benefits for many, but as recent studies suggest, the long-term effects can vary greatly among individuals. Make sure to tailor your approach to what your body responds best to, and don’t hesitate to revert to what you know works for you—counting calories and maintaining a consistent workout routine.

Remember, dietary changes should always be balanced with good nutrition. If you continue to have concerns, consulting with a nutritionist or healthcare provider might provide more personalized insights.

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