What not to eat IF 16:8

cherriegh

Is 100ml of milk or half cup cucumber slices okay during fasted stated of IF? What can throw one out of fasting?

MacLowCarbing

Milk, cucumbers, etc. have calories/carbs, they break your fast.

You probably know how IF works-- you eat during your 8 hr window; you start fasting, it takes your body about 12 hrs to burn that readily available fuel, and then it runs out of that fuel and switches over to autophagy (cellular regeneration, burning fat cells, etc.). You let that go on for a while before eating again so you can reap the benefits of the process.

If you eat anything during those 16 hours you're putting an end to your fast and you won't go into autophagy. Usually the only recommended things are water, tea, or coffee (no sweetener, no dairy, nothing). Some people drink meat broths like chicken or beef broths with zero carbs, not sure if that works though if you're not on a very low carb diet in a ketogenic or fat-adapted state-- bone broth isn't as bad as carbs but the protein still registers as fuel.

sollyn23l2

cherriegh wrote: »

Is 100ml of milk or half cup cucumber slices okay during fasted stated of IF? What can throw one out of fasting?

If you drink milk or eat cucumber... anything with calories, then biologically it's no longer a fasted state. However, it's your body and your diet, do what works for you.

kshama2001

I'm not sold on the health benefits of fasting. The only reason I'd do it would be if it helped me create a calorie deficit. Because of your question, it sounds to me like you might want to consider changing your fasting window.

https://my.clevelandclinic.org/health/articles/24058-autophagy

...Studies involving animals suggest that autophagy may begin between 24 to 48 hours of fasting. Not enough research has been collected on the ideal timing to trigger human autophagy.

...Recent conversations about autophagy often frame it as a health trend — a process to get younger, healthier cells. In reality, autophagy isn’t that simple. Autophagy is indeed essential for healthy cells. It’s also true that problems with autophagy are associated with some diseases. Still, there’s not enough research to support inducing autophagy as a wellness strategy. Depending on your health, fasting, reducing your calories, making drastic changes to your diet or taking on a rigorous exercise routine may be dangerous. Speak to a healthcare provider if you’re curious about making any lifestyle change that can disrupt your body’s natural processes.

tomcustombuilder

positivelysimful wrote: »

Milk, cucumbers, etc. have calories/carbs, they break your fast.

You probably know how IF works-- you eat during your 8 hr window; you start fasting, it takes your body about 12 hrs to burn that readily available fuel, and then it runs out of that fuel and switches over to autophagy (cellular regeneration, burning fat cells, etc.). You let that go on for a while before eating again so you can reap the benefits of the process.

If you eat anything during those 16 hours you're putting an end to your fast and you won't go into autophagy. Usually the only recommended things are water, tea, or coffee (no sweetener, no dairy, nothing). Some people drink meat broths like chicken or beef broths with zero carbs, not sure if that works though if you're not on a very low carb diet in a ketogenic or fat-adapted state-- bone broth isn't as bad as carbs but the protein still registers as fuel.

Meal timing/fasting, etc have no bearing on Fatloss if there is no weekly calorie deficit.

AnnPT77

positivelysimful wrote: »

Milk, cucumbers, etc. have calories/carbs, they break your fast.

You probably know how IF works-- you eat during your 8 hr window; you start fasting, it takes your body about 12 hrs to burn that readily available fuel, and then it runs out of that fuel and switches over to autophagy (cellular regeneration, burning fat cells, etc.). You let that go on for a while before eating again so you can reap the benefits of the process.

If you eat anything during those 16 hours you're putting an end to your fast and you won't go into autophagy. Usually the only recommended things are water, tea, or coffee (no sweetener, no dairy, nothing). Some people drink meat broths like chicken or beef broths with zero carbs, not sure if that works though if you're not on a very low carb diet in a ketogenic or fat-adapted state-- bone broth isn't as bad as carbs but the protein still registers as fuel.

It's pretty clear that people burn fat and regenerate cells without fasting.

Why do I say this?

Many of us (me included) have lost weight, and plenty of it, without fasting. In my case, I eat from shortly after I get up in the morning, to close to bedtime . . . occasionally in bed, in fact. I lost weight fine, 50+ pounds in just under a year.

On the cell regeneration side of it, think about this: All of our bodies break down cells, and certain cell types have a useful life then die, need to be replaced. People who work out regularly break down lots of cells, and cellular repair is how they get stronger and fitter. I work out regularly, and have no problem recovering and getting stronger, while doing that "eating for 16+ hours daily" thing. I'm not the only one.

I'm not saying that fasting is without value. I'm not saying that fasting does not increase autophagy. (Perhaps it does those things. Don't know, don't care, personally.)

But the implication that fasting is required in order to lose fat or regenerate cells? That's just not accurate.

ninerbuff

positivelysimful wrote: »

Milk, cucumbers, etc. have calories/carbs, they break your fast.

You probably know how IF works-- you eat during your 8 hr window; you start fasting, it takes your body about 12 hrs to burn that readily available fuel, and then it runs out of that fuel and switches over to autophagy (cellular regeneration, burning fat cells, etc.). You let that go on for a while before eating again so you can reap the benefits of the process.

If you eat anything during those 16 hours you're putting an end to your fast and you won't go into autophagy. Usually the only recommended things are water, tea, or coffee (no sweetener, no dairy, nothing). Some people drink meat broths like chicken or beef broths with zero carbs, not sure if that works though if you're not on a very low carb diet in a ketogenic or fat-adapted state-- bone broth isn't as bad as carbs but the protein still registers as fuel.

As mentioned above, the processes you mention happen WITHOUT autophagy. And for the body to actually be "starved" enough to make it happen is 20-24 hours. So a 16 hour fast is still quite a bit aways. Not to mention (as above), if you fasted but WEREN'T in a calorie deficit, you're NOT going to lose weight regardless.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

neanderthin

cherriegh wrote: »

Is 100ml of milk or half cup cucumber slices okay during fasted stated of IF? What can throw one out of fasting?

cherriegh wrote: »

Is 100ml of milk or half cup cucumber slices okay during fasted stated of IF? What can throw one out of fasting?

Think of those cucumber slices keeping you out of fasting as a micro factor with micro implications for what the virtues of fasting imply which is a longer and healthier life, unfortunately that can never be tested, so we'll never know how many hours or days it might add to a life and only speculate and wait for more data over the course. Until then and if you happen to be one of the unfortunate people that are obese and have some metabolic dysfunction like fatty liver, diabetes, IR, hypertension, high triglycerides etc then just concentrating on losing weight in real time is an effect that will have an immediate effect and help mitigate most metabolic dysfunctions resulting in a healthier host for you to reside today. It's a forest and tree's analogy, basically, imo. cheers