Intermittent fasting
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I like it too. It is now for the most part second nature.1
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http://www.ncbi.nlm.nih.gov/pubmed/23244741
Double trouble: restrained eaters do not eat less and feel worse
"high levels of dietary restraint do not appear to reflect actual caloric restraint, it has been found to be a risk factor for a wide array of maladaptive eating patterns. ... restrained eaters do not eat less than they intend to do"
http://www.ncbi.nlm.nih.gov/pubmed/18325547
"We examine the comfort food preferences and consumption patterns of women with highly versus less developed schemas for cognitive restraint, emotional and situational eating ... complex eating schemas weaken biological signals and produce maladaptive patterns... High schematics reported a lesser post-consumption increase in fullness than low schematics. Low schematics favoured low and high calorie foods equally, their choice motivated by pleasure and positive emotions."
For me, intermittant fasting 16:8 isn't a 'complex eating schema'. It is how I ate naturally, when I was at a healthy BMI. It was when I started eating breakfast in college that my weight gain began. It is pounded in to us that we MUST eat breakfast, MUST eat three meals and three snacks per day. That, to me, sounds like a complex eating schema. I don't eat breakfast, and I'm not hungry until 12:00 or 1:00. I find it easy to stay within my calorie goals, and it's much easier to listen to what my body wants when I don't stuff it with food when I am not hungry.
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Yeah, I'm not getting the whole "complex eating scheme" either.
16:8 just naturally fits into my hunger pattern. I found out I was an IF'er after coming to these boards.
I learned long ago that eating an early breakfast made me hungrier for the day, so I started putting it off later and later. I'm not going to argue that IF is magic or superior. What I am saying is that some people, it's a good choice because it suits their hunger pattern and/or works well for them to regulate their appetite when they're controlling their calories.10 -
I am definitely not a believer anymore that it's ALL about calories in and calories out. I have noticed incredibly better results IFing consuming the same amount and type of calories as I did when I would eat them throughout the day. My experience IFing has reinforced the research I've seen on it. There's definitely something to be said for fasting. It has literally changed my life and I love it.15
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I've been a 16:8 faster for about 35 years, really longer than that.
It was just the way I naturally ate. I never ate breakfast and found that eating lunch made me tired during school and then later in life, at work.
Now my work schedule has me at my computer up till 11 or 12 at night, so it just fits.
I do 3-11pm on the days I work late. Days that I'm up super early (before 8am) for one reason or another I'll do 1pm to 9pm.
I'm so used to it that it's never an effort. My stomach "tells" me when it 3pm. Don't even have to look at my watch!7 -
Another intermittent fasting week, and I feel great!
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Hi i have been doing IF for two months now, my belly is almost gone
I do a 5 -6 calorie intake window from 12:30 - 17:00 (so instead of 16/8 lean gains it's more like 18/6
i'm down about 15 Kg in 10 weeks and am very pleased wioth the results.
Wich you can see on my Profile Pictures 6 -
b1gwillystyle wrote: »I am definitely not a believer anymore that it's ALL about calories in and calories out. I have noticed incredibly better results IFing consuming the same amount and type of calories as I did when I would eat them throughout the day. My experience IFing has reinforced the research I've seen on it. There's definitely something to be said for fasting. It has literally changed my life and I love it.
Yeah í agree, i was Training and eating up to six meals a day (grazing) tsking on about 2200 cal.
since 2 months IF (i counted my cals the other day which i don't usually doi anymore) and saw that i was taking on 2500 - 2800 cal a day wich is a few hundered more that on the six meal Thing.
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I did 5:2 and lost 6 stone, maintained it fabulously switching to 16:8 on fast days. Back on the 5:2 after a summer of abject naughtiness, and feeling much better for it.5
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When I would eat breakfast, I was soooo hungry for the rest of the day. I would go over my calorie limit. Then a few days, I didn't eat breakfast, just ate lunch or dinner, and my hunger was completely under control. I listened to my body tell me when I was hungry, and that led me to 16:8. It's been great so far.7
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YvetteK2015 wrote: »When I would eat breakfast, I was soooo hungry for the rest of the day. I would go over my calorie limit. Then a few days, I didn't eat breakfast, just ate lunch or dinner, and my hunger was completely under control. I listened to my body tell me when I was hungry, and that led me to 16:8. It's been great so far.
Great! 1 -
I weight 215 Lbs I am 6'4" if I can stand really straight. My goal is body composition more about losing weight for dietary reasons more so because of gut problems that are causing my spine to become twisted. Losing a little weight will also help my knees too. I have also dropped working out with weights preferring body weight exercises. I've come to the painful conclusion that unless I have a trainer watching over me getting my posture in the correct position and correct technique on my own, I don't trust myself.
I admit to doing things in extreme, testing my body and mind to the limit. Last week I decided to go on a five-day water fast without preparation, lost 10 lbs gained a couple of them back although the first few hours were hell on my blood sugar level. Losing or gaining on a daily basis doesn't concern me since I am aware my body can go up and down by several lbs any day. I like to weigh myself in the morning and evening. Tomorrow I will prepare my lunch that is likely to be a protein shake while going without breakfast. I have to drive about 200 miles so am likely to have snacks later on before I arrive home to go for a short climbing session. Even while fasting last week I trained every day but gave myself boundaries to prevent injury since my training involves mostly climbing and gymnastics focusing on a strong core. Today I refrained from eating my Mothers Apple pie normally I could never do this.2 -
Treadmillmom1st wrote: »Knights0985 wrote: »Knights0985 wrote: »I just started IF 16:8 about a week ago. Lost 3 pounds that I was stuck on for weeks. I'm really enjoying doing it.
Does it matter when u do the 16 hrs fasting?
No. As long as you're fasting for 16 and eating during your feed window. It will work.
Can sleep hours be factored into the 16 hours of fasting?
Definitely! I do five hours of eating but from 5-10pm so that my sleep time can factor into the 19 hours fasting time and it really helps to make it easier. Fast:five has helped me to control my eating and I no longer feel hungry until just before my window opens. However, on days I eat with family and friends I change my eating window to suit, and get right back to normal on the following day. I no longer care about the scale as my clothes are slowly falling off. I don't look at IF as a diet with a goal but a permanent lifestyle.1 -
Going to do 5:2 this week. Let's see how it goes 0
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I know some people say that intermittent fasting really doesn't make a difference in your weight loss, it's just another way to control your calories in and your calories out. I honestly have some disagreements with that. But this is not a post to dispute it either way. This is just for me to say that I did do a fast and it broke a small Plateau or Stall whichever way anyone wants to look at it. I'll say this again it's not a debate . I really like intermittent fasting. Has any others who really like intermittent fasting had any results like this? If this is a post that is offending some please do not bother to respond as this is not a debate this is just for people who've experienced the same thing as I have. Thank you
Hi, i started with IF end of July this year (i do 6 hours eating phase from 12:30 -18:30 daily - the rest is fasting)
I train for 40 minutes 4 times a week at six in the morning on an empty stomache and do 2 times a week low intensity with some coordination & stretching.
I am enjoying the best results i have ever hat on a training & nutrition plan.
Glad to see in not the only one.
Here some before & after shots
this is my belly end of July this year
this morning before training ...belly...gone! in a little over two months
Send lots of thought and god bless to everyone in the USA, hope you get through the bad weather ok
Greetings from Germany
Steve13 -
I watched Michael Mosley's documentary on fasting (UK) and then read his fast diet book. It seemed to make sense so last year I based my eating strategy on this but modified it a bit. In a typical week I would have three fast days where I would eat 600 calories in an 8 hour window. I would then have three days eating at the rate MFP gave me to lose 2 pounds per week (approx 1500 calories) and one day eating at the rate MFP gave me for maintenance.
This might sound complex but it was actually pretty simple to follow and I lost steadily with only very short plateaus.
Unfortunately I put most of the weight I lost last year as I was doing a lot of travelling and staying in hotels earlier this year but am now back using IF and adding kettlebell workouts into the mix.
I love MFP but I wish that there was an option to distribute calories across the week rather than per day. It peeves me that MFP tells me off when I finish logging at the end of a fast day.5 -
stephenmoralee wrote: »
this morning before training ...belly...gone! in a little over two months
Greetings from Germany
Steve
Wow! - I would not believe this if the evidence was not before my eyes! - well done!
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jamesha100 wrote: »stephenmoralee wrote: »
this morning before training ...belly...gone! in a little over two months
Greetings from Germany
Steve
Wow! - I would not believe this if the evidence was not before my eyes! - well done!
Yeah good to read that you are If ing now, i think the combi IOF and Hard short Training sessions is the answer (is for me anyway) especially when you are getting older (i am now over 50)2 -
jamesha100 wrote: »It peeves me that MFP tells me off when I finish logging at the end of a fast day.
LOL!!! Too funny!
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Considering doing IF, stop eating at 7 and have my first meal around 11 the next day. I am already eating at a deficit, so besides creating a calorie deficit, what other benefits are there?1
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There is the calorie deficit yes, but the main advantage is the lack of insulin spiking throughout the day. All those hours of fasting and low insulin secretion, cause your body to switch to relying on your fat deposits for maintenance rather than utilising food sources and laying down new fat deposits. Studies have shown that eating the same number of calories spread throughout the day has a vastly different effect than eating those calories in one short window of time.6
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Read The Obesity Code and The Diabetes Code by Jason Fung. . Also there is the Obesity Code Podcast. I feel I’m learning so much from these sources.9
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The intermittent fasting preserves muscle mass in your body and it preserves your basic metabolic rate allowing you to become leaner. On the other hand, frequent small meals throughout the day coupled with a lower calorie intake may cause your BMR to fall, meaning that you may not lose weight as efficiently7
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There is the calorie deficit yes, but the main advantage is the lack of insulin spiking throughout the day. All those hours of fasting and low insulin secretion, cause your body to switch to relying on your fat deposits for maintenance rather than utilising food sources and laying down new fat deposits. Studies have shown that eating the same number of calories spread throughout the day has a vastly different effect than eating those calories in one short window of time.Read The Obesity Code and The Diabetes Code by Jason Fung. . Also there is the Obesity Code Podcast. I feel I’m learning so much from these sources.
Which studies? Are they peer-reviewed and published in reputable sources? Fung is regarded by some as a quack and snake-oil peddler.
I started skipping breakfast after reading about IF and have stuck to it, largely because I enjoy the freedom of having more calories for lunch and dinner. Now I didn't need to lose a ton of fat or have any health problems that I needed to improve so I can't really speak to it's alleged effectiveness in either of those areas; I simply stumbled on to Marten's LeanGains blog and said "hey, I wouldn't mind looking more like this guy". I found a TDEE spreadsheet on reddit and started logging far more accurately starting in late July 2017, I switched to IF in early October and did not see any change in weight loss rate as a result. By weekly average weights I lost 10 lbs from 8/6/17 to 1/21/18 going from 182 to 172 lbs.2 -
There is the calorie deficit yes, but the main advantage is the lack of insulin spiking throughout the day. All those hours of fasting and low insulin secretion, cause your body to switch to relying on your fat deposits for maintenance rather than utilising food sources and laying down new fat deposits. Studies have shown that eating the same number of calories spread throughout the day has a vastly different effect than eating those calories in one short window of time.
Not really. Insulin just doesn't spike. There are basic transient increases after you consume nutrients so your body will store them. No different than how there are enzymes to suppress HSL (fat burning hormone) after you eat fat. The only thing a person is doing by compressing their calories, is moving the window.
source: https://weightology.net/insulin-an-undeserved-bad-reputation/The intermittent fasting preserves muscle mass in your body and it preserves your basic metabolic rate allowing you to become leaner. On the other hand, frequent small meals throughout the day coupled with a lower calorie intake may cause your BMR to fall, meaning that you may not lose weight as efficiently
Dr. Fung's premise is that after 4 days of fasting (starving yourself) there is an increase in testosterone. Its large fails because there is more than testosterone that is involved in muscle gains. What is actually more important is muscle protein synthesis and protein turnover (creation of new cells).
There is a case to be made, based on new evidence that spreading protein out throughout the day, might yield greater results. It's not to say that it's significant, but there is potential.
And don't get me wrong, IF is definitely a viable strategy, but you don't gain muscle by fasting. You gain muscle through adequate daily protein and lifting.4 -
How can Fung be a quack? If you just listen to him the principles are basic and maybe it doesn't work for some people, some it works very well. My personal experience is that IF keeps me from putting more calories into my body. I can't eat if i'm sleeping so limiting the hours i do eat is helping me lose fat. i don't know if i completely understand the chemistry but if the liver turns food into sugar for the body to use as energy then if you don't eat as often the body goes and uses fat for energy...isn't that what fat is for? Seems to make basic sense...(Dr. Fung).4
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JustaJoe00 wrote: »How can Fung be a quack? If you just listen to him the principles are basic and maybe it doesn't work for some people, some it works very well. My personal experience is that IF keeps me from putting more calories into my body. I can't eat if i'm sleeping so limiting the hours i do eat is helping me lose fat. i don't know if i completely understand the chemistry but if the liver turns food into sugar for the body to use as energy then if you don't eat as often the body goes and uses fat for energy...isn't that what fat is for? Seems to make basic sense...(Dr. Fung).
He basically pushes one method of weight managment (keto + IF) plus he extrapolates based on limited science. He also generally makes ridiculous claims like CICO is flawed based on comparing donuts to fish and veggies. Its unrealistic and no one eats in that manor.
And while its been awhile since i read his stuff, he comes off as the typically doctor trying to play scientist. His strategy can work for some but its often not for the reasons he suggest.
Ultimately, energy balance will drive weight loss. Just because one is keto and/or following IF doesn't mean they will lose fat. You can still gain fat following those strategies. Insulin and carbs arent the devil and in fact the healthiest nations in the world are largely plant based carbs.
Personally, i would never follow a MD for nutrition advice, just like I wouldn't go to a dermatologist for a heart problem. They do not have degrees in biochemistry or nutritional science and often pitch wild hypothesis with provide data to support ir cherry picking data to support. I rather follow people like Brad Schoenfeld Phd, Bret Contraras PhD, Layne Norton PhD, James Kreiger PhD, Eric Helms PhD, Alan Aragon, Lyle McDonald.... All of these guys are trained in the field and often have competed in bodybuilding or powerlifting.4 -
helped me enormously0
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Do you all follow keto with IF, or pretty much count calories?0
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