intermittent fasting

nelnova

intermittent fasting-There is evidence suggesting that intermittent fasting may have beneficial effects on the health and longevity of animals—including humans—that are similar to the effects of caloric restriction (CR). There is currently no consensus as to the degree to which this is simply due to fasting or an (often) concomitant overall decrease in calories, but recent studies have showed support of the former[1][2] Alternate-day calorie restriction may prolong lifespan[3]. (IF and CR are forms of Dietary Restriction (DR), which is sometimes referred to as Dietary Energy Restriction (DER).)
Scientific study of intermittent fasting in rats (and anecdotally in humans) was carried out at least as early as 1943

So this is stated by wiki and other sites... It makes sense just from looking at how other lean people eat. I am going to give this a try starting next week after I come back for miami... and I will give it a go for 12 weeks and also give a weekly update on my SW and Progress till the end of the 12 weeks!!

If anyone has done this life still of eating please comment below about the pros and cons

Thank You

BecomingElle

Bumpity umpity :flowerforyou:

110lbs50kgs

I used to fast every Sunday, nothing but water. It was a routine I enjoyed, and am about to restart. As long as you don't go crazy overboard with eating the next day, it works great at weight management.

austelle

I fast using the leangains method. Read more about it on leangains.com. I skip breakfast except for coffee with a little bit of cream in it. I have been doing this for about 3 months now and don't plan to go back.

Pros:

I love having larger, more calorie-dense meals. Since I condense my calorie intake into a shorter time-frame, I'm allowed to enjoy larger, more satisfying meals. This makes it easier to stick to a daily caloric deficit since you don't feel like you are being deprived.
Another positive to eating 2-3, larger meals versus 5-6 small meals per day is that since they are more calorie dense, you feel more satisfied and not hungry. When I ate several small meals per day, I was hungry all the time and constantly thinking about food. Now, I'm freed up to get on with the business of living and only think about food at lunch and dinner!

Cons:

It isn't magic. It has to be combined with a sensible eating plan (macros and calorie goals designed to help you meet your goals) in order to work. It simply helps facilitate meeting those goals since it helps you feel fuller and gets food out of the forefront of your mind.

There is a transition period. Your body needs time to adjust to the changes. At first, you are likely to feel hungry, irritable, weak...it may take a few days or a few weeks, depending on the method you choose, for you body to get used to the new schedule.

There is a helpful booklet called Experiments with Intermittent Fasting that I read by an author who tried several different IF methods and journaled about his experience. You can get it free here: http://www.precisionnutrition.com/intermittent-fasting-download

Rayman79

Can I just say I have done a fair bit of reading on IF recently (from published medical articles as well as the more popular Leangains protocol and Eat stop Eat).

The overwhelming evidence from what I have found is that for those who can handle this type of lifestyle, there are a HUGE number of benefits!

A lot of people go into it for reasons of convenience (eg I don't like to eat breakfast anyway, or I love having BIG meals). I am not one of these people, but I will be trying IF for the number of other benefits.

The main benefits as I see them are the bodies hormonal responses to the fasted state. There are benefits to both the Eat Stop Eat (ESE) method and Leangains, as the periods of fasting are different, and the bodies responses are therefore also different. I believe many more people will choose the Leangains method purely because of the shorter fasting period makes adherence easier, and is more conducive to regular 'social' eating.

I'd like to touch on the hormonal benefits of fasting, without turning this into a paper of its own. I'd encourage people to do their own research on each of these and reach their own conclusions.
1. Human Growth Hormone (HGH) - Fasting for a period of time will result in an increase in HGH, which in part is responsible for 'anti-ageing' including preventing the catobolism of muscle tissue.
2. Glucagon - the opposite of insulin (which everyone will have heard of). Basically, this is only present when insulin is not (ie in the fasted state) and is responsible for raising your blood glucose level. It does this by pulling energy from your liver, then from fat cells (sound good?)

I'm also curious on the theory of Uncoupling Protein-3 as a tool in fat oxidisation as mentioned by Brad Pilon, though I haven't found conclusive studies on this one yet - if anyone can point me in the right direction?!?

All in all though, I have not found any significant substantiated evidence that suggests IF is not a safe and very beneficial lifestyle habit. All the evidence against seems pretty easily refuted.

Basically, I'm sold. I will be giving this a trial run starting very soon. :drinker:

LindsayE007

I am on day 5 of giving IF a whirl. So far I REALLY like it. I have always preferred larger meals because I like to eat and feel FULL, not just eat and no longer be hungry. I have found it much easier to stay within my calorie goals and on a couple days even having to eat a little extra to meet them.

The downsides so far for me: I really like breakfast and breakfast foods. So a few days I have had breakfast foods at lunch. I could never give them up. I haven't had weakness or anything but I have been really hungry a couple days, the other days not so bad. I know it is an adjustment and so far I have never been miserable. The days it has been the worst are days I am not busy at work or home, it makes the morning drag. When I am busy I honestly hardly notice.

I was hoping this would help me break through my plateau. So far it's looking good but it hasn't been long enough to really tell yet. But I can honestly see this being a lifetime change for me. I much prefer 2-3 large meals to 5-6 small meals. Another random benefit is I have much more time in the morning not having to mess with breakfast. I used to have to get the perfect delicious and macro balanced breakfast made every morning and it always took awhile. I do still have 2 cups of coffee with a little cream in the morning though.

My eating window has been noon-8pm. Loving this so far!

Madelinew22

I'm gonna try it(if I'm not already doing it) my first meal isn't till about 11-12 anyways bug I drink a few cups of coffee with zero cal sugar. But my last meal the day before is about 11pm so I'm not sure about the IF guidlines. So maybe look into it more

chris1816

I've been doing it for a few days. It's been easy for me to dive right in as I have a habit of occasionally fasting a whole day or a good chunk of the day.

So far I really like the leangains method, I can attest that fasted training with heavy lifting feels pretty great. Tons of focus.

run4yourlife

bump

mollyW2012

Interesting, might give this a shot. Thanks for posting!

snoozypoo

FAncy giving this a try - how do I do it?Do I just eat for 8 hours and nothing for 16hours?

rawhidenadz

FAncy giving this a try - how do I do it?Do I just eat for 8 hours and nothing for 16hours?

That's one of the ways to do it. I usually do a 16-8 fast and find it pretty easy to do on a daily basis. Others will do a 24 hour fast a couple of times a week and eat normally the other days.

snoozypoo

Thanks, which one is best?Is there another thread group with more information?

rawhidenadz

Not sure - 16/8 has worked very well for me, but everyone's different. I don't get hungry during the day and never have, so I usually have my first meal at 3 or 4 pm, then my last meal anywhere from 10 to 12, depending. I'm not super strict about my window or hours or anything.

I don't know if there's a group on here. I'm sure if you search "intermittent fasting" a whole bunch of threads would pop up. I highly recommend leangains.com if you want more information about IF. Feel free to message me if you have any questions about how I do it

agent99oz

I have been doing the Eat, Stop Eat for 3 weeks now and I am finally breaking the plateau I have been on all year! It's a 24 hour fast I just drink plenty of fluid and stop eating about 7-8pm then won't eat until the next night at 7-8pm.

You have to be weight training at least 3 times a week which I do with my split program...

Anyway 50+ days of eating right training 6 days a week without a loss....I needed to do something and it is working

wackyfunster

There's an IF group here that you may want to join.

I've been doing it since February, and plan to continue forever... it's insanely easy, and I feel a million times better since starting it (first 3 weeks were kinda rough while my body adjusted though).

Interested TED talk on life extension (relevant... the same states that they produced that resulted in 2x lifespan occur while in a fasted state):
http://www.ted.com/talks/cynthia_kenyon_experiments_that_hint_of_longer_lives.html

mrskatie80

My goodness - I'd never heard of it before, but in summary it is ME!
I HATE eating breakfast and find that if I do eat it, I'm starving hungry and will want to do nothing but eat for the rest of the day!
I normally have a coffee (sometimes two) and then eat between 12pm and 7pm.
I find this WORKS for me and I am over feeling hassled for it.
It's nice to have someone that's done the research to WHY this happens and opens up the concept that many small meals aren't always the best way to go!
Thank you!!

Telugammayi87

bump

maggiepz

been reading up a lot about it and think I may try the 16 hrs fast eating my 8hrs from 10am to 6pm daily. This was a good article.
http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#axzz20FZgarFD.

Jamochadiva

I use this method to lose 70lbs and counting. I am not a big breakfast eater so this really appealed to me. It's not always easy as there are days that I have to break my fast . For the most part it gets easier, foods tastes so much better after a 24 hour fast. When I 'm short on time I fast 16-20 he's. I work a crazy schedule so it's difficult fitness to eat within windows like suggested buy fasting has worked great for me.

meagalayne

Bump. I am an EATER - big time! I eat constantly all day long. I am not sure I could ever cut down to 2-3 meals a day, but I am very curious about what works for other people and have many Pals on here that IF with great success.

I look forward to reading the comments, questions, suggestions, and feedback here. And thanks for the TED talk link! I'll be watching that too when I have time :bigsmile:

mantisladyx

Hello all, I have been looking for support, been trying to do the Warrior Fast, and I can go till almost Lunch time now, and then I have to eat, but I would like to fast for a whole day, perhaps twice a week. It is not so easy to just doing it. I do get Hunger Pangs, but I think the longer I can stretch out food the better I can cope and then perhaps do a day

krisbelle00

Very interesting! Bumping this one.

AntWrig

intermittent fasting-There is evidence suggesting that intermittent fasting may have beneficial effects on the health and longevity of animals—including humans—that are similar to the effects of caloric restriction (CR). There is currently no consensus as to the degree to which this is simply due to fasting or an (often) concomitant overall decrease in calories, but recent studies have showed support of the former[1][2] Alternate-day calorie restriction may prolong lifespan[3]. (IF and CR are forms of Dietary Restriction (DR), which is sometimes referred to as Dietary Energy Restriction (DER).)
Scientific study of intermittent fasting in rats (and anecdotally in humans) was carried out at least as early as 1943

So this is stated by wiki and other sites... It makes sense just from looking at how other lean people eat. I am going to give this a try starting next week after I come back for miami... and I will give it a go for 12 weeks and also give a weekly update on my SW and Progress till the end of the 12 weeks!!

If anyone has done this life still of eating please comment below about the pros and cons

Thank You

It works. However, meal timing has been proven to be irrelevant and that includes eatin,g in a 8,10,16 hour window. Eat when you're hungry period. Oh and be wary of anyone saying that intermittent fasting is better than anything else. What matters is you hitting your macro targets by the end of the day.

thebigcb

Fast every night for around 8 9 hours

Martucha123

http://www.myfitnesspal.com/forums/show/66-intermittent-fasting

here, there is quite a lot of us...

bii14

fast from dawn to dusk for a month every year. It does help your system to relax and work properly. Plus helps you not be bloated all the time. For me its a religious thing but everyone should have a try at it. it makes you feel good inside and out!

Kara_xxx

been reading up a lot about it and think I may try the 16 hrs fast eating my 8hrs from 10am to 6pm daily. This was a good article.
http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#axzz20FZgarFD.

Same here I've just been reading Primal Blueprint and Mark Sisson promotes IF too so, never having fasted in my life, I was intrigued.

klpruitt7

been reading up a lot about it and think I may try the 16 hrs fast eating my 8hrs from 10am to 6pm daily. This was a good article.
http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#axzz20FZgarFD.

Same here I've just been reading Primal Blueprint and Mark Sisson promotes IF too so, never having fasted in my life, I was intrigued.

Are you doing the PB?? I have been reading a lot about it lateley also. Haven't gotten the book yet though.

Kara_xxx

been reading up a lot about it and think I may try the 16 hrs fast eating my 8hrs from 10am to 6pm daily. This was a good article.
http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#axzz20FZgarFD.

Same here I've just been reading Primal Blueprint and Mark Sisson promotes IF too so, never having fasted in my life, I was intrigued.

Are you doing the PB?? I have been reading a lot about it lateley also. Haven't gotten the book yet though.

I'm moving towards this. I like his 80% rule rather than becoming all obsessed about it I made a few gradual changes into that direction.

At first I stopped buying white bread, white pasta and white rice and stopped taking sugar in hot drinks.
I stopped drinking cola etc.
Then I reduced brown pasta, brown rice, potatoes.
I still eat bread but usually avoid supermarket bread but bake my own rye.
I upped my protein to be 1g per pound of lean mass (for me around 100g).
I'm presently looking at my breakfast and moving away from cereals.

It's a gradual thing for me but so far I'm feeling great on it in terms of energy levels. I started 7th June, so it's been 5 weeks for me and I've lost 9lb and 4" off my waist.

klpruitt7

been reading up a lot about it and think I may try the 16 hrs fast eating my 8hrs from 10am to 6pm daily. This was a good article.
http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#axzz20FZgarFD.

Same here I've just been reading Primal Blueprint and Mark Sisson promotes IF too so, never having fasted in my life, I was intrigued.

Are you doing the PB?? I have been reading a lot about it lateley also. Haven't gotten the book yet though.

I'm moving towards this. I like his 80% rule rather than becoming all obsessed about it I made a few gradual changes into that direction.

At first I stopped buying white bread, white pasta and white rice and stopped taking sugar in hot drinks.
I stopped drinking cola etc.
Then I reduced brown pasta, brown rice, potatoes.
I upped my protein to be 1g per pound of lean mass (for me around 100g).
I'm presently looking at my breakfast and moving away from cereals.

It's a gradual thing for me but so far I'm feeling great on it in terms of energy levels. I started 7th June, so it's been 5 weeks for me and I've lost 9lb and 4" off my waist.

That's awesome!! I pretty much started the same way you did, but I have been doing it for a few months, but not strict at all. I keep losing/gaining the same 3 pounds so I started reading up on PB. Maybe try to get a little more serious on this carb thing. I really like a lot of what he says. He makes sense. Good luck to you!!!