Intermittent fasting
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mangofish44 wrote: »mangofish44 wrote: »Reading Dr. Fung’s the obesity code changed my life. I’ve been consistently losing 2+ pounds a week and about to hit 35 lbs lost, and feeling a strong sense of satiety as I have not been depriving myself.
I really feel that this is going to be a new lifestyle way of eating / living going forward.
Why is there no biggest loser reunion? Because 10ish of 12 have put all the weight back on. There is simply more to dieting than a calorie in is a calorie out.
Dr. Fung looks at the harmonal changes that happen to the body when you eat protien, fat, or carhbohydrate.
There’s a reason why there is a glycemic index to help diabetics show which food spike your blood sugar causing the insulin reaction. If every calorie was simply the same why would thr glycemic index matter? Why wouldn’t diabetics eat any food they want, keep calorie count low, and disregard the effect that food item has on blood sugar? Simple, different food cause different harmonal reactions in body.
Dr. Fung doesn’t “cherry pick” studies as a poster suggested. The book will change the way you think about eating. It’s a fascinating read and strongly recommended. For the poster who said it’s a “waste to spend 20”, that’s less than most people spend on a day. 15 dollars to change your life? Sounds worth it to me.
I have read a lot of Fung's work, but I would never buy his book. The articles on his website alone don't provide me high confidence. The fact that he doesn't believe in CICO, despite thousands of metabolic ward studies, is the biggest turn off. Also, his belief that fast will help build muscle is a bit laughable. There are many reliable scientist that show the increase in growth hormone cause by fast is a result of metabolize fatty acids. This doesn't even get into the fact that GH has zero impact on cross-sectional muscle. In fact, there are several meta-analyses that show GH only increases water weight and in burn victims can improve connective tissue.
In generally, I do not take nutrition advice from MD's. It's the same principle in that I wouldn't take cardiology advice from a dermatologist. Yes, they are both doctors, but they do not hold the same credentials. Can MD's help. Sure. Some even might be more educated. But if I am looking for why something is occurring and what are the true benefits (outside of weight loss), than I am looking for people who have PhD's or Masters in the field and actually develop and conduct experiments. Fung is full of theories, but hasn't shown them in a study.
Like you, I also lost a good amount of weight (like 7 years ago and have kept it off), but on the completely different plan. I lost it on a high protein, high carb, low fat plan. I never felt hungry, nor did I feel deprived. Why? Because i ate foods I loved, that kept me full, and included treats as part of the equation. My triglycerides went from 220 down to 40, my HDL doubled, have no inflammation, my A1C is 4.3, and every marker is in a good position.
As part of my journey, I tried IF, Paleo, Keto, and so many more (this was after I lost the weight and was aiming for vanity lbs). What I discovered is that none of those plans work for me. They all leave me starving and cause binge issues.
Regarding GI. The bigger concern is actually glycemic load because people rarely eat foods in isolation after you have been fasting all night. Does GL even matter? Potentially, but I don't think there is evidence showing a huge impact. It might matter in terms of satiety for some. But what I found is that I never had the issues. Ironically, all my best days exercising have been after I have consumed very high sugar, moderate protein meals. Ultimately, I think it comes down to what supports your goals and helps you reach those objectives.
Ultimately, regardless of the plan you follow, it's the one that helps you sustain weight loss that truly provides the benefits. Can we say that IF provides benefits over caloric restriction alone? I am not sure we have sufficient evidence currently to back that. So the question is, if one cares for the science, is what provides the health benefits, caloric restriction or IF. Because I am pretty positive, I received all the same benefits as people following IF and I did the completely different plan.
That’s incredible you’ve kept the weight off so long. I have yoyod in years past and have a feeling this time will be different.
Well hopefully this is the last time that happens.3 -
Lol...yes that’s it. Patient, we’ll stick to that story. Now I’m on to FROTHED 1/2&1/2. Why does it taste better frothed? A personality test would reveal: I perpetually make things more difficult than they need to be. 🤣
Duh....I meant 4-6 WEEKS not months. Oops. But whatever works though.
I’m sure it highly depends on who you ask and how “strict” you plan to be with yourself. If it were me, I’d just have my coffee the way I want and see what kind of results I get over, say, a 4-6 month period. You can always tweak things down the road. I think it’s best to do changes you can live with. I drink coffee with half and half in the morning and since I don’t really care if others consider that to be “fasting enough” it works for me. I plan to do that indefinitely. I have no desire to change at this point. Do what works for you and change as necessary. And don’t be too hard on yourself. If you truly still want to drink it black, hopefully someone will have suggestions for you. I used to use a TON of sugar in my coffee. A ton. One day I just stopped and I don’t even know why. I can’t stand it in coffee now and I’m kind of a sugar addict. Best wishes.Just started IF yesterday. One thing I have to have coffee with sugar free powder. I want to try to start drinking it just black but it so hard. Any suggestion to help me get to that point?
Nah, you're just a VERY patient person
It's weird the different things folks are particular about in their coffee. And what they can manage to change or not change. I bet FB could use what you put in your coffee for a personality test.
When I was doing 16:8, I did have a large cup of coffee with about a quarter cup of milk in the AM, it didn't make me hungry, so I rolled with it!
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Thanks to my insane workday, I don’t get to eat until dinner time. Because I have done this for so long, on days when I’m not working, I don’t get hungry until about 4pm. By then, I’m preparing dinner and nobody is allowed to eat after 4pm in my house until dinner - I have hungry children who want to graze and then are too full to eat lol.1
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lleeann2001 wrote: »Redordeadhead wrote: »contento25 wrote: »Do you all take days off from Intermittent fasting or do you stay on it everyday? I've been doing for acouple day? But just wondering if it's more affective for weight loss to change it up?
IF itself doesn't do anything for weight loss, it's just timing. The only thing that leads to weight loss is a calorie deficit. Some people find IF makes it easier to stay in a deficit, but that's a personal preference.
If 1600 calories is a deficit for you, it makes no difference to weight loss if you eat those calories across 1 hour, 6 hours or 16 hours.
IF does plenty for weight loss. if your glycogen stores are low and your insulin is at baseline, then you burn fat. its about the insulin TOO ok? you cannot burn fat when you have high insulin levels. And why cant it be CI AND CO AND depleted glycogen stores that help one lose weight.....Heck, I bet there ars tons of factors for each INDIVIDUAL that works specifically for that person that helps them lose weight....its NOT just 1 thing for every single BODY on this planet that works for everyone....😄 Peace and Love to all....💏
Is this what You tube videos taught you about insulin? Because endocrinologists and diabetes specialists would disagree with your characterization of insulin. It's just the taxi that gets blood glucose into the cells.
The studies most often cited showing beneficial hormonal response and fat loss with IF are all on rats. No human studies thst ive seen have been able replicate it.
It is absolutely true that different people succeed using different strategies. IF is a great help for some people, no one is denying that. But Fung's theory about the evil super powers of insulin has been easily refuted by doctors and researchers who actually specialize in the endocrine system and it's diseases. The actions of insulin are actually very well studied and easy to measure - diabetics do it themselves at home every day.
*THIS. Also don't believe any dr fung says. He's full of *kitten*.6 -
I've never read any of Dr. Fung's books and don't plan on but, obviously, many are and sharing how they've benefited following what he advocates. The same can be said about Dr. John McDougall and his starch-based nutrition teachings.
I have a saying, Caveat Lector, meaning let the reader beware We all need to apply our own due diligence to what we read and listen to from others. While I agree that getting nutrition advice from medical doctors leaves a lot to be desired and that Dr. Fung's medical specialty isn't what he's now preaching, the fact of the matter is neither are we. Yet, it's our desire to know more about the topic that gives us more knowledge that we had before. Caveat lector what Dr. Fung has to say, the same for Dr. McDougall, and the same for what any of us share here at MFP.
Now, with regard to the "science", we all generally read some news article about research or something that is posted here at MFP. I'd say most of us never read the actual research abstract carefully, we just don't have the time. But, I've read some and what I've learned is that the details are often not included in some news article. So, those of us who get our research from these articles, are only getting what the author presented. Furthermore, most of us know little about statistical design, sampling and non-sampling error and design bias, all of which greatly influence a research's findings.
I've chiseled my body following different eating protocols including low fat when that was popular years ago. I maintained my weight for over 15 years but did fall off the wagon about two years ago when chasing heavy loads barbell lifting. There are many fatso powerlifters who have been seduced by chasing heavy lifting and added strength but girth as well. I finally woke up the middle of last year and through discipline and intermittent fasting have reclaimed the fit glory I deserve.
"All roads lead to Rome" and "even a blind squirrel finds an acorn once in a while" best describe how we approach our fitness, health and wellness goals, including weight management, There's more than one way to skin our weight-loss cat. Those of us who have achieved our success doing it our way will sometimes be zealous in sharing our way, mistakenly using poor word selection that conveys it's the best or only way. Consequently, discussion forum conflict arises, much like you see when political, religion or cholesterol discussions take place. Better to talk about the weather provided it isn't about global warming.12 -
pierinifitness wrote: »Now, with regard to the "science", we all generally read some news article about research or something that is posted here at MFP. I'd say most of us never read the actual research abstract carefully, we just don't have the time. But, I've read some and what I've learned is that the details are often not included in some news article. So, those of us who get our research from these articles, are only getting what the author presented. Furthermore, most of us know little about statistical design, sampling and non-sampling error and design bias, all of which greatly influence a research's findings.
Well if you took bets on how many people in this thread telling you Fung is wrong actually do read scientific studies, you might be surprised, and at a loss of whatever you bet. I think I could name several in this thread. Heck, I believe there are at least two posters in this thread asking which studies Fung cites because they're interested in reviewing said studies over taking Fung's word.
To be assured, it is a skill and not everyone will have an interest acquiring, but it isn't that far out to be someone that can properly read research and critique the findings.13 -
I do it by default because I’m so full from dinner usually (in a proper filled way) that it lasts until at least 8-10am. Sometimes I will break it with coffee but won’t actually eat until 9/10am. It’s not something I do consciously.
I am new to low carb/keto and I googled and realized without trying I’m doing it lol0 -
I just started 15:9 fasting about 3 weeks ago. I haven't lost any weight, but I haven't been watching my calories either. What I have noticed though is that before IF, I always gained a couple pounds over the weekend (always overdue on my cheat days) with the IF I'm not doing that, I'm staying steady. So I think that if I really watched my calories during my eating window, I'd probably lose weight and keep it of even if I cheated on the weekends. I've also noticed that my sugar cravings are better. The other day someone brought homemade cookies to work (my big weakness) and I actually found myself saying no to them without feeling deprived. Maybe it's all a placebo, but I'm seeing a difference in my food cravings and appetite.1
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Awesome! Thank you so much for that. I appreciate it. I’ll check that out.I’m new here. Is this group for IF support or is it more of a “is IF good” debate type forum? I was initially looking for a IF weigh loss buddy and was recommended to go to the IF group. Is this IF support, IF debate, or kind of both? Thanks.
You're in the main forum area of the site, which covers all sorts of diet/health/fitness topics. If you're looking for the IF sub-group, here's the link to one of the more active IF groups
https://community.myfitnesspal.com/en/group/49-intermittent-fasting
Just be careful in that group. I wandered in there briefly awhile back and they are not very discerning on vetting their information. I personally believe that health topics should be scrutinized before being accepted as fact but I am sure I am one of the "bad guys" for challenging the fringe.8 -
Hey y'all! I just discovered this thread while searching up posts on IF. I'm just starting today. Can you work out safely first thing in the morning if you don't eat until 11 or 12?1
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Hey y'all! I just discovered this thread while searching up posts on IF. I'm just starting today. Can you work out safely first thing in the morning if you don't eat until 11 or 12?
I do it 5 days a week... you may need a few days to adjust to working out fasted but other than that it shouldn't be a problem.2 -
Hey y'all! I just discovered this thread while searching up posts on IF. I'm just starting today. Can you work out safely first thing in the morning if you don't eat until 11 or 12?
I do 4x per week. Not sure what you mean by safely? It affects some people's energy level for workouts.1 -
Hey y'all! I just discovered this thread while searching up posts on IF. I'm just starting today. Can you work out safely first thing in the morning if you don't eat until 11 or 12?
Many people don't eat in the morning before working out whether or not they practice IF. The only thing to keep an eye on is your energy levels as you may feel sluggish working out in the morning and then not eating for several hours after the fact. Everyone is different though.2 -
christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
Im not a keto fan but as far as IF goes where is your scientific study data references for the statement that "IF has zero benefit physically" ? Or is this merely conjecture on your part ?
I have read quite a few contemporary studies that conclude it does have positive benefits as well as testimony from many people who say it has worked well for them.2
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