Intermittent Fasting Support Group?
Replies
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IF works by you consuming less calories. That's all.
No, not correct. Even if you eat all of your maintenance calories in your 8 hour window on Leangains style IF, you will still be losing fat, because IF works not only by calorie restriction but also by creating a hormonal state favorable to fat burning and muscle conservation. This is how it is possible to gain muscle and lose fat at the same time on Leangains. You will not be losing *as much* fat if you eat maintenance calories every day (as opposed to calorie restriction + fasting), but it will still occur. There is a veritable ton of research backing this up. It's not a "maybe" thing, this is how fasting works physiologically.
On the other hand, I agree with you about this:I am saying your digestive system does not NEED a rest anymore than your heart does.
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Resting the digestive system doesn't have much, if anything, to do with it. It's all about hormonal changes which occur in response to no food being available to burn for energy.
See my reply...I saw this after. I lost 1.5 lbs in the past week while doing IF and zigzaging my cals that MFP has for me. I couldn't believe the muscle I saw in my arms yesterday (before I weighed myself this morning so i didn't know I lost) and my obliques are starting to show as the love handles are decreasing. This is no coincidence.
I thank GOD for bringing all of you into my life and revealing all this info. 0 -
IF works by you consuming less calories. That's all.
No, not correct. Even if you eat all of your maintenance calories in your 8 hour window on Leangains style IF, you will still be losing fat, because IF works not only by calorie restriction but also by creating a hormonal state favorable to fat burning and muscle conservation. This is how it is possible to gain muscle and lose fat at the same time on Leangains. You will not be losing *as much* fat if you eat maintenance calories every day (as opposed to calorie restriction + fasting), but it will still occur. There is a veritable ton of research backing this up. It's not a "maybe" thing, this is how fasting works physiologically.
On the other hand, I agree with you about this:I am saying your digestive system does not NEED a rest anymore than your heart does.
Resting the digestive system doesn't have much, if anything, to do with it. It's all about hormonal changes which occur in response to no food being available to burn for energy.
See... that's why I said "If I'm correct"! I knew someone would correct me if I was wrong! Lol! When I started IF, I was reading SO many articles on the subject, and that was one of the things that stuck with me. I think the theory was that "normal" dieting today dictates that we should eat 5 meals a day, which has us eating from the time we wake up until the time we go to bed, leaving no time for "digestive rest". I think that's where the hormonal changes came in, but everything I read is just kind of running together. Thanks for setting me straight! 0 -
Day four of 16/8 for me. Today is the first day without being really hungry, no light head and no fuzzy brain! I'm still not hella hungry so this was a very good day. I guess my system is getting used to the new schedule? I don't expect every day to be so easy, right?
I am finding it easy to stay within my alloted cals which was my main reason for starting this in the first place so yay for IF!0 -
Day four of 16/8 for me. Today is the first day without being really hungry, no light head and no fuzzy brain! I'm still not hella hungry so this was a very good day. I guess my system is getting used to the new schedule? I don't expect every day to be so easy, right?
I am finding it easy to stay within my alloted cals which was my main reason for starting this in the first place so yay for IF!
Today was my 5th day and I decided to go from 6 last night to 10 am instead of 8pm to noon. I even worked out hard at 5:00 am and felt fine all morning but I was also busy as opposed to staying at home babysitting. I think we can do this! 0 -
@ CatwranglerMy question for you (and other IFers) today is, have you seen any information on how IF might affect people, especially women, over the age of 50?
No, I haven't seen any research specifically about that age group or gender (and I suppose you are specifically referring to post-menopausal women). I just did a little search and didn't find any relevant studies. Not too surprising, as the interest in researching IF intensively is fairly recent. It will take a while before they start doing studies on special segments of the population like that, I suspect.
There are a lot of hormonal changes as you get older, but I'm not sure about the specifics of insulin/glucagon, HGH, and catecholamines or their responsiveness to fasting.
@TheresamommySee... that's why I said "If I'm correct"! I knew someone would correct me if I was wrong! Lol! When I started IF, I was reading SO many articles on the subject, and that was one of the things that stuck with me. I think the theory was that "normal" dieting today dictates that we should eat 5 meals a day, which has us eating from the time we wake up until the time we go to bed, leaving no time for "digestive rest". I think that's where the hormonal changes came in, but everything I read is just kind of running together. Thanks for setting me straight!
In a certain figurative sense, you are right, Theresa, since the pancreas is part of the digestive system, and by fasting you are giving the beta cells (which secret insulin) a mild rest (though they are still working to keep a basal level of insulin). But other parts compensate by becoming more active, i.e. the alpha cells that secrete glucagon. As for whether the actual intestines and such need rest, I've never seen anything to that effect, but who knows, maybe it does benefit your intestinal lining to not have to deal with food for a while.
My point was just that digestive rest isn't why intermittent fasting burns more fat than calorie restriction alone.0 -
@ CatwranglerMy question for you (and other IFers) today is, have you seen any information on how IF might affect people, especially women, over the age of 50?
No, I haven't seen any research specifically about that age group or gender (and I suppose you are specifically referring to post-menopausal women). I just did a little search and didn't find any relevant studies. Not too surprising, as the interest in researching IF intensively is fairly recent. It will take a while before they start doing studies on special segments of the population like that, I suspect.
There are a lot of hormonal changes as you get older, but I'm not sure about the specifics of insulin/glucagon, HGH, and catecholamines or their responsiveness to fasting.
@TheresamommySee... that's why I said "If I'm correct"! I knew someone would correct me if I was wrong! Lol! When I started IF, I was reading SO many articles on the subject, and that was one of the things that stuck with me. I think the theory was that "normal" dieting today dictates that we should eat 5 meals a day, which has us eating from the time we wake up until the time we go to bed, leaving no time for "digestive rest". I think that's where the hormonal changes came in, but everything I read is just kind of running together. Thanks for setting me straight!
In a certain figurative sense, you are right, Theresa, since the pancreas is part of the digestive system, and by fasting you are giving the beta cells (which secret insulin) a mild rest (though they are still working to keep a basal level of insulin). But other parts compensate by becoming more active, i.e. the alpha cells that secrete glucagon. As for whether the actual intestines and such need rest, I've never seen anything to that effect, but who knows, maybe it does benefit your intestinal lining to not have to deal with food for a while.
My point was just that digestive rest isn't why intermittent fasting burns more fat than calorie restriction alone.
Yeah, no... I don't think it has any effect on fat loss either. I just assumed that there were other health benefits associated with it, but I'm a COMPLETE idiot when it comes to the science behind IF. I'm slowly learning though! Lol! Thanks again 0 -
What is the purpose of fasting?? When you don't eat, your body hold o to fat0
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http://www.leangains.com/2007/06/why-would-i-do-intermittent-fasting.htmlWhat is the purpose of fasting?? When you don't eat, your body hold o to fat
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
in the second link refer to myths #4 and 7. Also check the update for #7 at the end of the article, before the comments start.
These are only a few benefits, the ones I personally am trying to find from IF. There are way more benefits, with scientific back-ups, listed on this website.0 -
What is the purpose of fasting?? When you don't eat, your body hold o to fat
Well considering 8 years ago I lost 20 lbs of fat (not muscle) it works and i ate like crazy during my window of time. Now I just started this past week and I lost 1.6 lbs of fat. I haven't had my body fat professionally tested (will in one more week) since I lost this but I can see my muscle tone right now. So for someone that has seen the results personally I believe it works, Untill you try it you will never know.
ETA: Another thing is I wake up more energetic in the morning during my fasted state and have a much better work out. I am burning fat at this time.0 -
Started this about 4-5 days ago and am pretty much doing the 16/8 - start eating at 1-2pm as I like to be able to eat late.
yesterday i weighed myself and have lost a kilo - now bear in mind I only weigh myself every 4 weeks but i hadnt budged from july to mid sept, so am really wondering if this has been the piece of the puzzle that has helped. of course it could well be a coincidence0 -
I have decided to start intermittent fasting tomorrow. I'm going to try a 24 hour fast tomorrow to test my mental strength and resolve.
I will be taking the 16 hour fast, 8 hour eat approach for the most part. I'm just wondering how many calories should you consume during that 8 hour period? Should I be consuming my target calories (1,550 - a deficit of 750) or should I eat less?
Edit: Just saw this has been answered above. Posted this before reading the whole thread.0 -
Started this about 4-5 days ago and am pretty much doing the 16/8 - start eating at 1-2pm as I like to be able to eat late.
yesterday i weighed myself and have lost a kilo - now bear in mind I only weigh myself every 4 weeks but i hadnt budged from july to mid sept, so am really wondering if this has been the piece of the puzzle that has helped. of course it could well be a coincidence
I trulu believe it's the fasting. I also do the 16/8. I couldn't believe my weight went down 1.6lb in a week. I've never lost that much in a week and I only started the fast on Monday. I weigh myself every Friday morning. I am also zigzagging my MFP calories.0 -
I have decided to start intermittent fasting tomorrow. I'm going to try a 24 hour fast tomorrow to test my mental strength and resolve.
I will be taking the 16 hour fast, 8 hour eat approach for the most part. I'm just wondering how many calories should you consume during that 8 hour period? Should I be consuming my target calories (1,550 - a deficit of 750) or should I eat less?
Edit: Just saw this has been answered above. Posted this before reading the whole thread.
LOL...almost posted and saw your edit. :drinker: I tried the 24 hour and I'm not that strong...lol. Maybe when I get used to the getting up in the am and not eating for 4-5 hours I'll try it.0 -
Have been away from home for a couple of days and man oh man my stomach hurts. I have not really been over eating. I just eat one plate full but eating later. My body is use to my last meal for the day being around 3pm and then nothing again until 9 or 10 am next day. Now my supper meals have been around 6pm and have had to go back to taking Zantac for my stomach. Will be glad to get home and get back into my normal routine again. 18/6. I have been extremely happy with my 10 lbs loss for the month.0
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So....is a skinny latte breaking my fast? I work shift work and am EXHAUSTED when i work a morning shift (7am start) after finishing at 10pm that night and often at lunchtime have a small skinny latte (so about 3/2 cup skim milk with black coffee, no sugar or sweetener or anything else nasty. Just skim milk and black coffee).
Is this negating the point of the fast? Or is it ok?
Thanks-& love ESE btw. I was one of those people who got shaky if they went too long without food (ie 5 hours!), now I can go 18-20 without anything and feel fine.
People seem to have different views on the coffee thing so not really looking for views but those who have nutritional backgrounds or scientific evidence to back up what they are saying.
Thanks so much!0 -
@Bluestar - While I don't have the background you are looking for I believe that my answer is valid. During the fast it is recommended that you keep your caloric intake close to 0 as possible. While having regular coffee will keep you in the single digits calorie wise, a skinny latte will be in the triple digits. If you need the caffeine do the drip. While not as enjoyable it should do the trick in keeping you running. Hope this helps.0
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Thanks @porkbelly, will try that next time. My skinny latte is 63 calories. So not single digits but not triple either.
Well next fast is Wed 6pm-Thurs 4pm so will see how it goes with espresso shot (ick)0 -
So....is a skinny latte breaking my fast? I work shift work and am EXHAUSTED when i work a morning shift (7am start) after finishing at 10pm that night and often at lunchtime have a small skinny latte (so about 3/2 cup skim milk with black coffee, no sugar or sweetener or anything else nasty. Just skim milk and black coffee).
Is this negating the point of the fast? Or is it ok?
Thanks-& love ESE btw. I was one of those people who got shaky if they went too long without food (ie 5 hours!), now I can go 18-20 without anything and feel fine.
People seem to have different views on the coffee thing so not really looking for views but those who have nutritional backgrounds or scientific evidence to back up what they are saying.
Thanks so much!
I looked around a little on Google Scholar and Pubmed and didn't find anything related the question of exactly how many calories will break a fast. I doubt anyone will be able to give you scientific evidence on this.
I agree with Pork_belly, the ideal is to keep your calories as close to zero as is possible during a fast. Some sources suggest that up to 50 calories is OK, but I personally don't buy it. I drink nothing but water during fasting, and if absolutely necessary I use a zero calorie water sweetener like Mio (which probably does have non-zero calories, just less than 5). I hate the idea of working hard to get my hormones ramped up for fat burning and then getting knocked out of the acceleration phase because I chanced it with calories! I might be a little OCD though :P
Black coffee is very likely safe, as I think it's like 2 calories per cup. You might try unsweetened teas to get some caffeine too, if the black coffee is too much for you. I personally really like black coffee but it's very much an acquired taste!0 -
Martin Berkhan suggests 50cals max. However, keeping closer to zero is obviously the goal 0
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Starting my first ever 24 hour fast in around an hour. Scary prospect because I've never really fasted before, and eat constantly throughout the day.0
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Thanks @porkbelly, will try that next time. My skinny latte is 63 calories. So not single digits but not triple either.
Well next fast is Wed 6pm-Thurs 4pm so will see how it goes with espresso shot (ick)
I google researched alot over a week ago and I came across one site that said if it is under 40 calories it is not breaking that fast. Maybe that was from a PT on here? I try not to even do that BUT if I have to I put stevia in my black coffee and then about 2 tbsp almond milk. Tastes yum!0 -
Martin Berkhan suggests 50cals max. However, keeping closer to zero is obviously the goal
LOL! Must have been chrsidavey! :drinker:0 -
Starting my first ever 24 hour fast in around an hour. Scary prospect because I've never really fasted before, and eat constantly throughout the day.
24 hour is hard to do the first time but stick with it if thats how you want to do it. if you struggle getting through i would try the 16/8 next time (daily). I try to stop eating nolater than 7 pm and then can eat again at 11 am.0 -
24 hour is hard to do the first time but stick with it if thats how you want to do it. if you struggle getting through i would try the 16/8 next time (daily). I try to stop eating nolater than 7 pm and then can eat again at 11 am.
Yeah, I'm going to be doing the 16/8 fast for the most part. Just thought I'd start off with a 24 hour fast to see if I can manage it. 16/8 fits in with my lifestyle. I just have to stop eating at 10PM and fast until I finish school at 4PM the next day. Sounds manageable to me.
Will possibly do the occasional 24 hour fast - once or twice a month.0 -
Just checking in to say this is working for me so far. Official weigh in in Tuesday but according to the scale this hour I have lost a pound or so (analog scale hard to read).
It's working because I am able to stick to my daily calorie allotment without going over. No magic in it, just a schedule my mind can wrap around. It's all a mind game with me.
If the studies are correct, fat burning will be a wonderful side benefit. :drinker:0 -
Just checking in to say this is working for me so far. Official weigh in in Tuesday but according to the scale this hour I have lost a pound or so (analog scale hard to read).
It's working because I am able to stick to my daily calorie allotment without going over. No magic in it, just a schedule my mind can wrap around. It's all a mind game with me.
If the studies are correct, fat burning will be a wonderful side benefit. :drinker:
EXACTLY!!! way to go! I love this and it's so natural!0 -
Hi all,
I've been reading about IF for a while now and was trying the Eat Stop Eat, but I think that's too confusing for me - I have a tendency to try to push my fast as long as possible, then I feel sick. So I'm gonna try Lean Gains combined with IIFYM.
If you would mind making sure I've done my math correctly... that'd be awesome.
I am 5'6'' 180 pounds. 25, female. I calculated based on measurements vs weight, etc, that my BF % is 27. (hips = 44in, waist = 32in, wrist = 6.25in, forearm = 10in).
Therefore, I should eat 57g fat and 129g fat which MFP calculates at being 35%fat and 35% protein as my macro goals.
Does that sound right? MFP puts my target calories at 1470 before an exercise is put in. After some exercise it will probably rise to 1670-1900 on a daily basis. Obviously, they will raise those macro goals based on percentages, but I'm good to stick to those, right? I calculated the 1470 based on "sedentary" and then will add the exercise.
can someone confirm I've done this correctly? I need something to stick to and think this could be the best for me. Maybe THIS will work. *crosses fingers*0 -
Someone should have an answer for you like Chrisdavey but I have no idea. Sorry.
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I keep doing research ebcause I have been keeping quiet about IF because everyone thinks I'm nuts. it is so ingrained in everyone's minds you must eat breakfast you must eat 5-6 times day. MUST MUST MUST. Found this site amoung others that just keep listing benefit after benefit of IF.
Note: Btw let’s just get this out of the way once and for all: Food and eating frequently has little to no effect on your metabolism. The main factors in having a fast burning metabolism is exercise with weights and movement. That is all…proceed.
From: http://www.thefatlossninja.com/intermittent-fasting/0 -
Hi all,
I've been reading about IF for a while now and was trying the Eat Stop Eat, but I think that's too confusing for me - I have a tendency to try to push my fast as long as possible, then I feel sick. So I'm gonna try Lean Gains combined with IIFYM.
If you would mind making sure I've done my math correctly... that'd be awesome.
I am 5'6'' 180 pounds. 25, female. I calculated based on measurements vs weight, etc, that my BF % is 27. (hips = 44in, waist = 32in, wrist = 6.25in, forearm = 10in).
Therefore, I should eat 57g fat and 129g fat which MFP calculates at being 35%fat and 35% protein as my macro goals.
Does that sound right? MFP puts my target calories at 1470 before an exercise is put in. After some exercise it will probably rise to 1670-1900 on a daily basis. Obviously, they will raise those macro goals based on percentages, but I'm good to stick to those, right? I calculated the 1470 based on "sedentary" and then will add the exercise.
can someone confirm I've done this correctly? I need something to stick to and think this could be the best for me. Maybe THIS will work. *crosses fingers*
use the katch mcardle formula to determine your BMR then multiply that figure by an activity factor for your maintenance.
then to calculate macros, shoot for a minimum of .3ish g of fat per lb of bodyweight and 1g of pro per lb of lean body mass. fill in the rest of your cals however you like among the macors
fyi:
pro = 4 cals
cho = 4 cals
fats= 9 cals0
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