Jojo after quitting?

Hey everyone! I'm currently debating to start IF after I've seen the results of a coworker. Here is the thing though: I don't think it really fits my lifestyle and I don't think I even want to keep it up for longer than a few months to a year. I'd basically use IF as a Kickstarter to my longterm weight loss and then rely on healthy diet and lots of exercise. Now to my question: Assuming I hit my target weight by doing IF + healthy diet + exercise, will quitting IF alone cause me regaining weight? The internet says no, but that's just a bunch of blogs and sketchy health magazines. Are there any studies regarding this issue or could someone explain to me why quitting IF wouldn't cause Jojo effect? Thanks so much in advance! Edit: I used to be in decent shape through healthy diet and lots of exercise alone. Basically I want to get back to that point and use IF as a tool to speed up the process of getting back to a weight where exercise is comfortable again (it's dreadful with my current weight and cardio).

Answer

Your current habits, get your current results, going back to them, will get you what you’ve got right now.

You could technically run and jump and somersault repetitively for months like a cirque du soleil performer on speed, yes, but what is maybe more genuinely sustainable, as in years to rest of life, is a change to your meal timing, not even calorie count or type, just the timing, to secure lasting change.

Answer

I never was an exercise type of guy. Hate the gym.

I had over 100lbs to lose. I tried different IF schedules but nothing really worked until I did OMAD, no carbs, no booze.

I reached my goal (lost my 100lbs +) and now I do OMAD Mon-Thr (no carbs, no booze) and 18-6 Fri-Sun (1 serving of carbs per day, booze in). No schedule whatsoever when on vacation.

I kept my weight for over 2 years now.

The thing about hunger is that it’s a only a feeling. You don’t absolutely need to eat when your stomach growls. Accept the fact that it’s only a feeling of hunger, drink a large glass of water and move on.

Seriously, easy-peasy. Just need to accept that hunger will be part of your life.

Answer

Given that the science is far from conclusive yet, here’s my very opinionated and reductionist take: Ingesting the same quantity of the same foods in a concentrated fashion versus isocalorically distributed over every waking hour should yield comparable results in terms of energy balance, at least in healthy subjects not consuming predominantly ultra-processed food.

Real life however differs from a metabolic ward. We feel down, hangry, stressed, bored or just influenced by our socio-cultural surroundings and go for the cookie, Mars bar, gin & tonic or bag of chips without second thought. If IF keeps us from doing just that more often than not and without making us as miserable in the process, then such prevention is far more efficaceous than the direct metabolic benefit if any.

TL;DR: Yes, you may transition away from IF and still maintain. Will it be easier though? Obviously depends on one’s level of self-discipline and emotional dependence on food. For the majority I suspect that ensuring moderation in the absence of a rigid black/white boundary comes at a greater perceived cost than in its presence.

Answer

My aim is reduce my cardio by running 3 times a week rather than 6 when I get to my ideal body shape. And also do 16:8 rather than a weekly 48 hour fast with 20:4 on other days. I still eat junk when I’m eating but I’m losing inches quite fast 2.5 inches in 4 weeks. Another 2.5 to go and then I’m done.