what are yourthought on Intermittent Fasting
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I don't have any scientific evidence other then the fact since I've been hiking I've noticed I really enjoy gigantic meals and it seems that when I have the gigantic meals closer to my exercise times I'm less likely to cramp up or injure my limbs. This is just my experience, I have no idea if it's all a big fluke but I make sure I eat like a monster whenever I go on a long haul now and it seems to have done nothing but good.I.F. Intermittent Fasting and building lean muscle .. what are you thoughts..
I have been using I.F. for around 3 weeks now 16hr fast 4hr feed.. and i have dropped around 10 lbs and have dropped a nice amount of body fat .
I found that it works great and is a sustainable way to manage a calorie budget. Humans are designed for this and have been doing it since the beginning of time, both as hunter gatherers and for spiritual reasons. Almost all religions have a form of fasting.
When a pastor gave me a hard time about fasting for managing calories and weight loss I asked "Why is it okay to fast for spiritual reasons but not for weight loss?". They just stared at me like a deer in a headlight.
An excellent source for the science behind it is Brad Pilon's Eat Stop Eat. Just look at his web site and see his articles and qualifications. Awesome stuff there.0 -
I practice IF 1-3 times a week. I won't eat for 16-20 hours. It helped me break a plateau and helps me to stay on track when I am having normal eating days. For me, it's not about sustainability because when I'm done losing the weight I will go back to eating my 6 small meals a day and maintain. It's just a way to keep your body guessing and shocking it out of an eating routine.
It's not for everyone, but it's worked very well for me.0 -
http://www.nerdfitness.com/blog/2010/02/08/intermittent-fasting/What the Hell is Intermittent Fasting?
IF is pretty much exactly what it sounds like: you purposely avoid eating for a twenty-four hour period (or two) during the week. Why? Because recent studies have shown that your metabolism operates more on a marathon basis (how many calories consumed over a long period of time) than on a sprint basis (what you ate yesterday). Prior to this research, I was giving way too much credit to my stomach – it’s not nearly as intelligent as I thought. Think long term when it comes to calories consumed and burned, not short term.
Mark over at Mark’s Daily Apple has a great write-up on the evolutionary science behind fasting. Mark runs one of the most thorough and successful paleo diet blogs out there, and I highly value his opinion. I love looking into the evolutionary aspects of diet and fitness, and I’m often very weary of any new “breakthrough” that requires a pill or drink or anything. We’ve survived as a species for tens of thousands of years with diet, exercise, and intelligence.
Fasting is one of those evolutionary aspects that makes complete sense to me.
How Does it Work?
Our bodies are genetically engineered to deal with feast or famine. 10,00 years ago, surprisingly there was no free All-Star Slam Breakfast from Denny’s! Our bodies need fuel to operate, and if there isn’t any food in the stomach to pull from, it uses the fat stored within the body for energy. The fat gets burned for energy, the body keeps moving, and thus becomes leaner.
Secondly, because of these skipped meals, you are putting your body into a calorie deficit (averaged out for the week). Remember, it’s a marathon, not a sprint, so start thinking of your calories more in terms of weekly units rather than daily amounts, iif that helps. More calories burned compared to calories consumed = weight loss!
How Do You Do It?
Simple: pick a day (or two) per week and purposely skip breakfast and lunch, and then eat a normal dinner. Brad over at Eat Stop Eat recommends doing this type of fasting once or twice a week – for example, a fast on Monday, and then another one on Thursday. Liquids are okay on fasting days, just not ones with calories. Heyoooo H2O!
If you’re used to eating a LOT of food, and you normally eat a big breakfast, this is going to be a pretty big drastic change. Start by skipping breakfast and see how your body reacts to it. If you can handle that, work your way up to skipping breakfast and lunch. Notice that I’m not saying you should skip breakfast and lunch every day. Eat normally five days a week, try a fast one of the other days for a few weeks and see how your body reacts.
Eat, don’t eat, and then eat. Got it?
that is one method of IF
leangains has the 16-8 method which I like better but thats just me0 -
Cool, and it's alright if it doesn't 'cause I'm pretty sure I'm tapped out on weight loss abilities without becoming skeletal...even now a skeletal picture due to lighting or whatever shows up every now and then :P I'm more doing things for feeling good now. I'm feeling like an energy power house...and back in the day I thought I had energy...so I can't help but think maybe I'm missing outHow is everyone going to say it works?
It will only work if you burn more calories than you consume. If you eat too much you won't lose any fat. Even if you're doing IF. It's not about if IF "works" or not. It doesn't. What works is burning more than you consume.
I did IF for a year, with no additional benefits.
What are peoples thoughts on this?
I kinda want to try it just to see if it makes me feel any different...I can see the benefit if I want to get into lifting because there's moments you're a giant energy store if that makes any sense...
I also want to try it so I feel I have some fire to throw at the *'s who say its not sustainable. It seems those who do it on my friends list are sensible intelligent people.
check out leangains.com
some believe that cardio in a fasted state helps burn fat better than in a fed state. I havent done it long enough to determine if thats true for me yet, but it seems to make sense (to me.)
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I like it. I'm essentially skipping breakfast which I was never good about anyway. I'm not terribly strict about the window other than going 14-16 hours from previous night to next day to eat.0
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Cool, and it's alright if it doesn't 'cause I'm pretty sure I'm tapped out on weight loss abilities without becoming skeletal...even now a skeletal picture due to lighting or whatever shows up every now and then :P I'm more doing things for feeling good now. I'm feeling like an energy power house...and back in the day I thought I had energy...so I can't help but think maybe I'm missing out
You sure it's not just getting older?0 -
that is one method of IF
leangains has the 16-8 method which I like better but thats just me
Do you do that 1-2 days a week, or everyday?0 -
I currently IF and it has helped me break some serious food addictions. My guilty pleasure was potato chips and cookies! But after fasting, it makes you want to eat clean. The thought of eating a greasy burger and fries will make you want to vomit!! Or at least it does for me. Anyway, I've seen results and it is now a part of my lifestyle that is sustainable. Here are some resources for those who want to try the IF lifestyle.
http://www.precisionnutrition.com/intermittent-fasting
http://www.fast-5.com/
http://www.theiflife.com/
http://bradpilon.com/category/weight-loss/fasting-for-weight-loss/0 -
doing IF keeps me under my calorie goal while still have a chance to eat the amount i want in a meal0
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I have been IFing once a week for the last month, 16 hours on/8 hours off. I only did it to see if I could manage it. Oddly, prior to IFing, if I had to go into town and didn't eat, I'd get tired and ratty after a couple of hours without food. These days, I don't notice it, am generally in good spirits and can even work with food without getting cravings. I wonder if it was more psychological than anything. Just sip water and avoid feeling hungry.
As for benefits, I am not sure it's helping or not.0 -
that is one method of IF
leangains has the 16-8 method which I like better but thats just me
Do you do that 1-2 days a week, or everyday?
as a rule I do it 7 days a week. If a social occasion (usually morning events) happens where I cant resist what they are offering, I go ahead and eat but account for it in my overall calorie total0 -
So I have to ask about your energy level while doing this? The 16/8 plan sounds like it would work for me, fasting from 8pm to Noon, but my work out would be right in the middle of the fasting at 6 am. Do those that do this still have energy to do that?
And my other question is about calories? Do you still try to reach your calorie goal on that day? That sounds more difficult.0 -
So I have to ask about your energy level while doing this? The 16/8 plan sounds like it would work for me, fasting from 8pm to Noon, but my work out would be right in the middle of the fasting at 6 am. Do those that do this still have energy to do that?
And my other question is about calories? Do you still try to reach your calorie goal on that day? That sounds more difficult.
I would start with the leangains website for a lot of great info on this.
For me, my energy levels are great. My workout is during the fasted state (almost always) and I cannot imagine why I would ever stop doing this0 -
So I have to ask about your energy level while doing this? The 16/8 plan sounds like it would work for me, fasting from 8pm to Noon, but my work out would be right in the middle of the fasting at 6 am. Do those that do this still have energy to do that?
And my other question is about calories? Do you still try to reach your calorie goal on that day? That sounds more difficult.
Personally, I feel more energetic. Fasting has actually eliminated the horrible blood sugar dips I would have (queasiness, headache, etc. when not eating first thing in the morning.) Whenever I worked out before breaking the fast, I would have half a protein shake beforehand, the other half afterwards during the feeding window. I read somewhere that if you're having under 50g of carbs you aren't breaking the fast (I wish I could remember where I read it for the source, sorry.). No idea if that's true, but I'm sure someone knows. There are many well-informed people in the IF group
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So I have to ask about your energy level while doing this? The 16/8 plan sounds like it would work for me, fasting from 8pm to Noon, but my work out would be right in the middle of the fasting at 6 am. Do those that do this still have energy to do that?
And my other question is about calories? Do you still try to reach your calorie goal on that day? That sounds more difficult.
Personally, I feel more energetic. Fasting has actually eliminated the horrible blood sugar dips I would have (queasiness, headache, etc. when not eating first thing in the morning.) Whenever I worked out before breaking the fast, I would have half a protein shake beforehand, the other half afterwards during the feeding window. I read somewhere that if you're having under 50g of carbs you aren't breaking the fast (I wish I could remember where I read it for the source, sorry.). No idea if that's true, but I'm sure someone knows. There are many well-informed people in the IF group
as far as breaking the fast, leangains allows coffee and 10g of BCAA supplement. I would think any substantial intake of calories including half a protein shake would break the fast. Im not positive but pretty sure it would.0 -
Bumping for later.
I've been seriously thinking about giving this a shot.0 -
I do it and even bumped it up a notch last week and lost 10.1 lbs THIS WEEK. No joke. I have been plateaued for almost 5 months. Going up and down the same few lbs since June/July. I eat in a 16/8 pattern already, almost every day. I decided last week I was also going to make 2 of those days "Eat Stop Eat" style dinner--to-dinner fasts (20-24 hours.)
Monday morning I weighed 205. Fasted that day, ate dinner and ended up eating 1241 kCal.
Tuesday I was 203.5. ate regular - in an 8 hr window (1900 cal).
Wednesday, weighed 200.6, fasted that day till dinner (1183 cal).
Thursday weighed 198, ate normally in 8 hr window (1538 cal).
Friday weighed 196.3 (broke through my plateau!) Friday is usually a high calorie day for me and was 3018 cal.
Saturday I weighed 194.9
I can only say in my experience, it has helped BIG so far. I didn't find it difficult to do, insane hunger wasn't a problem, but I was ready for dinner at 5:00 when I walked through the door and I do feel that I ate more calories at dinner than I normally do, but I didn't go all out. I was just trying to make sure I got at least 1000 calories in me (since I'd exercised off at least 400 each of those days as well.). Luckily for me, my husband is our dinner maker, so I was able to eat right away.
I plan on using it as a tool, like anything else.
ETA: I don't feel a lag in energy and even do my workout in the middle (I work out at noon, even on the 2 days I didn't eat until 5:00) I don't break my 16/8 fasts until after I work out either, so all my workouts are fasted. I feel much better this way. Food in my stomach makes it harder for me to workout...0 -
I'm sure someone has found some benefit to those kinds of practices, I don't know the science behind it or anything. I stay away from things that aren't sustainable. I believe that the body adapts to how you eat and eating like that is not sustainable so far as I can tell. Maybe it's not meant to be sustainable but to me that's counterproductive so I wouldn't participate in it.
I like the way you think . " I stay away from things that aren't sustainable"
It is sustainable and you probably already do it. I assume you stop eating at a certain time at night, sleep for a number of hours then break your fast sometime later in the morning, correct? You probably go at least 12 hours already and you haven't dropped dead yet. Sustainable.0 -
How is everyone going to say it works?
It will only work if you burn more calories than you consume. If you eat too much you won't lose any fat. Even if you're doing IF. It's not about if IF "works" or not. It doesn't. What works is burning more than you consume.
I did IF for a year, with no additional benefits.
What are peoples thoughts on this?
I kinda want to try it just to see if it makes me feel any different...I can see the benefit if I want to get into lifting because there's moments you're a giant energy store if that makes any sense...
I also want to try it so I feel I have some fire to throw at the *'s who say its not sustainable. It seems those who do it on my friends list are sensible intelligent people.
Well, it definitely won't work for weight loss if you do it and you don't eat at a deficit. Still gotta count your calories. There's nothing magical about IF, it's really just more of a helpful mechanism for eating at a deficit for some people. Also there are non-weight-loss related benefits. But yeah of course, EVERY diet or way of eating works if you eat less than you burn0 -
bump. will try 16/8 this week.0
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sorry typo ment to say 16hr fasting 8 hr feed.0
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I started Brad Pilon's Eat, Fast, Eat method and been great first week. Lost 6.4lbs in the first week...and feel great ...so will keep going.0
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So I have to ask about your energy level while doing this? The 16/8 plan sounds like it would work for me, fasting from 8pm to Noon, but my work out would be right in the middle of the fasting at 6 am. Do those that do this still have energy to do that?
And my other question is about calories? Do you still try to reach your calorie goal on that day? That sounds more difficult.
Personally, I feel more energetic. Fasting has actually eliminated the horrible blood sugar dips I would have (queasiness, headache, etc. when not eating first thing in the morning.) Whenever I worked out before breaking the fast, I would have half a protein shake beforehand, the other half afterwards during the feeding window. I read somewhere that if you're having under 50g of carbs you aren't breaking the fast (I wish I could remember where I read it for the source, sorry.). No idea if that's true, but I'm sure someone knows. There are many well-informed people in the IF group
as far as breaking the fast, leangains allows coffee and 10g of BCAA supplement. I would think any substantial intake of calories including half a protein shake would break the fast. Im not positive but pretty sure it would.
Probably. I can't remember where I read that for the life of me. I don't do that anymore, but for someone with really low energy while working out, it might be an option.0 -
I saw a You Tube clip of Dr. Mercola discussing IF...he feels that staying under 50 calories (accounting for coffee, sugar-free gum, etc) will keep the fast.0
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Really interesting thread, I had considered fasting from around 7pm until night (I go to sleep around 1am). Sometimes, I have my coffee in the morning and do some cardio (although I have my protein shake afterwards). But I never considered doing a proper fasting. It would be really interesting to go through all those articles posting (now I have the curiosity)0
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What's because I'm getting older?Cool, and it's alright if it doesn't 'cause I'm pretty sure I'm tapped out on weight loss abilities without becoming skeletal...even now a skeletal picture due to lighting or whatever shows up every now and then :P I'm more doing things for feeling good now. I'm feeling like an energy power house...and back in the day I thought I had energy...so I can't help but think maybe I'm missing out
You sure it's not just getting older?0 -
I have used it with great success, and have about a dozen friends/family who have had great results as well, across the age/gender/health spectrum.0
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its simple... u wanna lose weight?! ,,, STOP EATING 0
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It works for me. I do 16/8 or 14/10 every day. Sometimes it 19/5 depending on my shift pattern. I've found it really easy and the weight and fat is literally melting off me. I run 3 days a week, usually fasted and it doesn't affect my performance. I also do Bodyweight training 3 days a week too. I stay under my calorie goal and I'm not hungry either. The worst you can do is actually try it.0
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I have done 16:8 for a few months and now also do 5:2. I think it helped me get to my ultimate weight which I am now at and my bf% has dropped as well to around 16%. I run and can fun fasted no problem, I have heaps of energy. Once you get used to it i don't find it hard provided i use caffeine. Even though I am no longer eating at a deficit, I think it will be helpful in maintaining and I am using 5:2 so I can eat more on the weekend.0
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