Intermittent Fasting Support Group?

anspots

I fast one day a week also. I feel fantastic. I do it for religious reasons. My body may be in "starvation mode" but my mind is sharp. After a fast my body almost feels like it cleanses itself because I drink a lot of water. Call me crazy, but fasting makes me feel better.

rileysowner

I fast one day a week also. I feel fantastic. I do it for religious reasons. My body may be in "starvation mode" but my mind is sharp. After a fast my body almost feels like it cleanses itself because I drink a lot of water. Call me crazy, but fasting makes me feel better.

Your body is not in "starvation mode" in any way. In fact your metabolism will increase during a 24 hour fast. Slowing of metabolism doesn't happen for up to about 72 hours.

hush7hush

Pretty much just posting so that it bumps back up in My Topics. [:

Kaycurrier

I support fasting, I however do not know much about it? Can anyone help me understand it better so that I may use it to my advantage better? All I do now is five hours a day, basically not eating after 5.

rileysowner

I support fasting, I however do not know much about it? Can anyone help me understand it better so that I may use it to my advantage better? All I do now is five hours a day, basically not eating after 5.

A good place to go is leangains.com lots of information there. If you want to spend some money you could purchase the book Eat Stop Eat by Brad Pilon. Brad also has a bunch of videos on youtube just search for Brad Pilon there.

pork_belly

I support fasting, I however do not know much about it? Can anyone help me understand it better so that I may use it to my advantage better? All I do now is five hours a day, basically not eating after 5.

It seems that there are two parts to Intermittent Fasting. One is frequency and the other is nutrition. Some fasting routines have nutritional guidelines based on muscle building or body recomposition. An example of this is Lean Gains. Some just offer frequency guidelines such as Fast-5. For myself my current goal is losing weight so I follow a low carb (similar to Atkins) diet using the Fast-5 frequency.

http://www.fast-5.com/
http://www.leangains.com/

shellbell525

Hi everyone. I'm so glad i found this thread. I just recently started researching/getting interested in IF and I'm loving the idea. I remember growing up and during my thin adult life i was basically following the 16/8 rule with out ever knowing it. Then i fell in love and started going out to and making a lot more dinners, got a desk job and gained weight. In trying to lose weight initially i was trying to follow the eat more often rule but i always found it hard to divide up 1400-1500 calories between 6 meals. Plus i really don't like eating breakfast. I'm so glad i've found eatstopeat and IF, i started trying to follow these guide lines the past week or so and i feel so much better. I feel it really fits in to my lifestyle and i don't feel guilty when i bend the rules a bit. I finally feel free from all those restricted diets, plus its always been hard for me to say no to things that i crave... and when i do it usually stays on my mind until i break down and give in... and then i feel aweful about it. NOT ANY MORE!

pork_belly

Hi everyone. I'm so glad i found this thread. I just recently started researching/getting interested in IF and I'm loving the idea. I remember growing up and during my thin adult life i was basically following the 16/8 rule with out ever knowing it. Then i fell in love and started going out to and making a lot more dinners, got a desk job and gained weight. In trying to lose weight initially i was trying to follow the eat more often rule but i always found it hard to divide up 1400-1500 calories between 6 meals. Plus i really don't like eating breakfast. I'm so glad i've found eatstopeat and IF, i started trying to follow these guide lines the past week or so and i feel so much better. I feel it really fits in to my lifestyle and i don't feel guilty when i bend the rules a bit. I finally feel free from all those restricted diets, plus its always been hard for me to say no to things that i crave... and when i do it usually stays on my mind until i break down and give in... and then i feel aweful about it. NOT ANY MORE!

Welcome!!! Glad you found this thread!

http://www.fast-5.com
http://www.leangains.com

hush7hush

Okay, so, apparently my "off days" from work are going to pose an issue.

This week I ended up sticking with IF on my first off day. Second off day ended up being a bit of a binge (bad, I know). Third day ended up being a total fast until 7pm today, at which point I resumed eating for my 8 hour window.

Not sure if this is the smartest way to do it (obviously a binge is never good, it was more like a semi-high calorie day.) But it seemed to work. I'm finally into the 160's today! Hoorah!

chrisdavey

I don't really see how you cam have binges on lg style if? As long as its a workout day and you stock toyour high day macros, its ask good.

hush7hush

Because it ended up NOT being lg style anything. I went off track. It's only my first week doing it, I'm not good at keeping it up yet. Working on it.

Alloranx

Hello everyone,

I saw some posters earlier asking about every-other-day fasting, so I thought I'd give an update on my progress with that.

I have been doing alternating days of 24hr fasting and 24hrs eating for 9 weeks now, fairly strictly following that pattern, though I do take an extra eating day rarely, and rarely I do a 36 hour fast for the heck of it. On my fasting days I usually consume nothing but water, and sometimes I use some of that zero calorie water flavoring called Mio. I eat normally on my feeding days, I haven't changed my diet at all in that respect from what I was eating before I started this diet.

I started at 207 lbs, and as of today (9 weeks on Tuesday), I am 186 pounds, so 21 lbs lost, with an average of 2.4lbs per week. I've only been doing mild exercise in that time, mostly push-ups, pull-ups, crunches, walking, and elliptical machine, and without any schedule, I just do it when I feel like it. My body fat has decreased from about 18% at the beginning to about 10% now per my use of one of those Accumeasure calipers. So I've lost approximately 2.5lbs of lean weight, with about 8 times that much being lost as fat. I imagine that ratio probably could have been improved if I had been doing serious weight training all this time. Despite that, my strength has increased over that time, I can now do 66 push ups (in several sets) where I started at about 36, 9 weeks ago.

I also had a cholesterol screening done at about 3 weeks in, and the results were interesting. I had a cholesterol screening 1 year prior to compare against. My total cholesterol went down from 217 to 195, LDL from 145 to 135, HDL about the same 44 to 46, and Triglycerides went down from 116 to 68. My fasting blood sugar was 88, implying good insulin sensitivity. Keep in mind, this was with about 11 months of status quo eating, and only 3 weeks of actually doing this IF diet. Pretty impressive, I think. I'm considering getting another one after I hit my goal weight to see if it has continued to change.

I plan to keep going to 183 lbs, and then start doing maybe once a week 24 hour fasts for the foreseeable future and trying to put back on some muscle. Might try Lean Gains, who knows.

My opinion overall? This is "easy mode" dieting, folks. I will never do anything else if I ever need to lose weight again. Are there strong hunger pangs sometimes? Yes. Can you just ignore them and go on with your day? Yes. I actually found it helpful to redefine the hunger pangs in my mind as probably representing the feeling of fat burning off my belly. It works, try it!

rileysowner

I don't think I could handle every other day fasting. Once or twice a week works well for me at the moment combined with eating 16/8 most of the other days (although that often becomes 17 or 18 hours of fast with a smaller eating window.) I'm glad to hear of your success with every other day, and may try it for a limited time to see what it is like. I would highly recommend for people who do IF of any sort to do strength training of some sort as the research out there shows that is what helps preserve lean mass.

Alloranx

I don't think I could handle every other day fasting. Once or twice a week works well for me at the moment combined with eating 16/8 most of the other days (although that often becomes 17 or 18 hours of fast with a smaller eating window.) I'm glad to hear of your success with every other day, and may try it for a limited time to see what it is like. I would highly recommend for people who do IF of any sort to do strength training of some sort as the research out there shows that is what helps preserve lean mass.

If you think about it, rileysowner, you're actually doing a more strenuous regimen than I am, time for time. When I do every other day, I have a 24 hour period of fasting, followed by some hours of eating in the evening, sleeping for 8 hours (fasting), then eating again up until dinner the next day when I start another cycle. So if you add up the hours, I am doing 32 hrs fasting, 16 hrs feeding every 48 hours, or on average 16/8 just like you, except you throw in additional 24 hour fasting periods on top of that, and you sometimes do more than 16/8!

Of course, it's probably more complicated than a simple time for time comparison on average like that, since the amount of time you are in a particular fasting period affects your metabolism differently.

Also, totally agree about the strength training. I am transitioning into a regular strength training routine as we speak.

chrisdavey

Totally agree re strength training. If I can't train then I don't fast. (not including planned rest days)

theresamommyof4

Okay, so, apparently my "off days" from work are going to pose an issue.

This week I ended up sticking with IF on my first off day. Second off day ended up being a bit of a binge (bad, I know). Third day ended up being a total fast until 7pm today, at which point I resumed eating for my 8 hour window.

Not sure if this is the smartest way to do it (obviously a binge is never good, it was more like a semi-high calorie day.) But it seemed to work. I'm finally into the 160's today! Hoorah!

Lol! OMGoodness... this was such an off weekend for me! I didn't do quite as well as you though. Weekends are rough because everyone wants to eat out, and I've done great until this weekend, and I went off the deep end. I back at it today, though!

rileysowner

I don't think I could handle every other day fasting. Once or twice a week works well for me at the moment combined with eating 16/8 most of the other days (although that often becomes 17 or 18 hours of fast with a smaller eating window.) I'm glad to hear of your success with every other day, and may try it for a limited time to see what it is like. I would highly recommend for people who do IF of any sort to do strength training of some sort as the research out there shows that is what helps preserve lean mass.

If you think about it, rileysowner, you're actually doing a more strenuous regimen than I am, time for time. When I do every other day, I have a 24 hour period of fasting, followed by some hours of eating in the evening, sleeping for 8 hours (fasting), then eating again up until dinner the next day when I start another cycle. So if you add up the hours, I am doing 32 hrs fasting, 16 hrs feeding every 48 hours, or on average 16/8 just like you, except you throw in additional 24 hour fasting periods on top of that, and you sometimes do more than 16/8!

Of course, it's probably more complicated than a simple time for time comparison on average like that, since the amount of time you are in a particular fasting period affects your metabolism differently.

Also, totally agree about the strength training. I am transitioning into a regular strength training routine as we speak.

While that is true, I have never been a breakfast eater, so delaying it until later in the day usually fairly easy. I find 24 hours supper to supper is pretty easy, but if I go to bed fasted, like I will today since I ate until quite late last night, I have a hard time with it. Of course I guess it depends on how you do your every other day. How do you do it (when do you stop eating and when do you start)?

Grokette

I pretty much easily IF during the 5 day work week......................

I am another person that is not hungry in the morning and I find it easier to work out on an empty stomach. No sick feeling and I am energized!!!

Monday - Friday I usually wake up, have my morning coffee and then drink water or tea the rest of the day. When I get home I fiz myself a feast of food, usually meat, fat and green veggies. Finish off with a small portion of fruit that is in season at the time. Right now it is my favorite, honey crisp apples.

Saturday and Sunday my husband and I wake up late so we eat a late breakfast and then eat again toward the late afternoon / early evening.............

pork_belly

I pretty much easily IF during the 5 day work week......................


Saturday and Sunday my husband and I wake up late so we eat a late breakfast and then eat again toward the late afternoon / early evening.............

That's interesting I never thought about just doing IF during the work week. I'm waiting for weight loss to settle then I may give this a try for maintenance.

hush7hush

Overate yesterday. Bad.

Fasting today. 7pm-7pm tomorrow to get on a good schedule for my days off.

Plus maybe a good 24 hour water fast will help me feel better.

Been feeling awfully sick lately.

Stupid weather changes!

Alloranx

Of course I guess it depends on how you do your every other day. How do you do it (when do you stop eating and when do you start)?

I usually do about 6pm to 6am. It's easier for me the earlier I start my fast (i.e. closer to 5pm). Lately though I've been getting out of work at 6-6:30, so I just do it whenever I'm able to finish dinner.

chrisdavey

interesting article

http://jackkruse.com/intermittent-fasting-and-leptin/

Be warned, lots of big words

Alloranx

I usually do about 6pm to 6am.

Oops, meant 6pm to 6pm, obviously.

rileysowner

I usually do about 6pm to 6am.

Oops, meant 6pm to 6pm, obviously.

I was wondering about that.

firedragon064

Fasting day for me except when I have my post-meal after my work out.
Morning: 1/2 hour weight lifting, 15 Hiit kickboxing (protein shake with berries & banana) - this is the work out I were supposed to yesterday but I was tired.
Tonight hip hop class then pork chop dinner with 1 cup brown rice.
I still don't have a long sleep on fasting day so I'll take 2 tblspoons of black mollases with 1/2 of milk before bedtime tonight to see
it would help.

I tried to psy myself with Alloranx 's tip < redefine the hunger pangs in my mind as probably representing the feeling of fat burning off my belly>. And it did work! Thanks, Alloranx. I feel more motivated reading your update also.

pork_belly

interesting article

http://jackkruse.com/intermittent-fasting-and-leptin/

Be warned, lots of big words

Yes, it is interesting. Let me see if I got this straight. Leptin is helpful in the controlling appetite via its effect on part of the brain. Refeeding (carbs primarily) increases the amount of Leptin in lean people. Refeeding should occur on workout/training days. My question is if I don't train, per se, how important is Leptin to me? I do minimal weight training at this time. I use dumbbells and less than 20 mins a day.

chrisdavey

interesting article

http://jackkruse.com/intermittent-fasting-and-leptin/

Be warned, lots of big words

Yes, it is interesting. Let me see if I got this straight. Leptin is helpful in the controlling appetite via its effect on part of the brain. Refeeding (carbs primarily) increases the amount of Leptin in lean people. Refeeding should occur on workout/training days. My question is if I don't train, per se, how important is Leptin to me? I do minimal weight training at this time. I use dumbbells and less than 20 mins a day.

??? Question for the experts.

I would just say to do some weight training for the LBM retaining benefits

rileysowner

Here is another post on leptin and IF. http://www.leangains.com/2010/03/intermittent-fasting-set-point-and.html

In terms of the article mentioned, Martin Berkhan of Leangain.com linked to it in a tweet which a read on his facebook page, but had only skimmed it. When some of his readers pointed out what the author was actually saying, Martin was less than impressed, to quote him, "I'm going to let him know what I think soon enough. Ignorant of me to tweet this piece of **** article." http://www.facebook.com/martinberkhan/posts/10150283349559102?notif_t=like I have not read it yet. If I find the time I will.

pork_belly

Here is another post on leptin and IF. http://www.leangains.com/2010/03/intermittent-fasting-set-point-and.html

In terms of the article mentioned, Martin Berkhan of Leangain.com linked to it in a tweet which a read on his facebook page, but had only skimmed it. When some of his readers pointed out what the author was actually saying, Martin was less than impressed, to quote him, "I'm going to let him know what I think soon enough. Ignorant of me to tweet this piece of **** article." http://www.facebook.com/martinberkhan/posts/10150283349559102?notif_t=like I have not read it yet. If I find the time I will.

I don't have a FB account so I couldn't get to what you referred to above. I did find his FB page and his twiitter page but didn't see it there either.

Still waiting for an expert to chime in on the benefits to maintain leptin level for those not weight training or who don't have an issue with appetite suppression.

rileysowner

You should still have been able to read the first link. The facebook link is just to show where I got the quote nothing more.

As for Leptin levels, raising them is not a bad thing as it will aid weight loss whether you are strength training or not. Basically one day eating more will do so from what I have read, so since I incorporate regular refeeding/cheat days into my schedule every week or two, I don't stress over it. The first link given is one that Martin (leangains) has some issue with once someone pointed out what that gentleman was saying. He has said he will write a response, but did not give a time frame. I would not worry about it personally. On a related train of thought, why don't you do any strength training?