Intermittent fasting - 30 pounds lost

Autophagy is a highly regulated process. If it runs amok, out of control, this would be detrimental, so it must be carefully controlled. In mammalian cells, total depletion of amino acids is a strong signal for autophagy, but the role of individual amino acids is more variable. However, the plasma amino acid levels vary only a little. Amino acid signals and growth factor/ insulin signals are thought to converge on the mTOR pathway – sometimes called the master regulator of nutrient signalling.

So, during autophagy, old junky cell components are broken down into the component amino acids (the building block of proteins). What happens to these amino acids? In the early stages of starvation, amino acid levels start to increase. It is thought that these amino acids derived from autophagy are delivered to the liver for gluconeogenesis. They can also be broken down into glucose through the tricarboxylic acid (TCA) cycle. The third potential fate of amino acids is to be incorporated into new proteins.

The consequences of accumulating old junky proteins all over the place can be seen in two main conditions – Alzheimer’s Disease (AD) and cancer. Alzheimer’s Disease involves the accumulation of abnormal protein – either amyloid beta or Tau protein which gums up the brain system. It would make sense that a process like autophagy that has the ability to clear out old protein could prevent the development of AD.

What turns off autophagy? Eating. Glucose, insulin (or decreased glucagon) and proteins all turn off this self-cleaning process. And it doesn’t take much. Even a small amount of amino acid (leucine) could stop autophagy cold.
So this process of autophagy is unique to fasting – something not found in simple caloric restriction or dieting.

acmorris77 wrote: »

In February, My doctor told me I had high triglycerides and needed to be on medicine unless something changed. Losing weight was one of the things I needed to do in order to get my levels in line. She gave me the list of foods to avoid such as red meat, fried foods, and processed carbohydrates. Also, she told me that she recommends intermittent fasting as part of my daily eating habits and gave me an 8 hour window to eat every day. She said that the longer your body fasts (within reason) the longer it stays in fat burning mode. The Triglycerides live in the fat and will therefore be reduced.


So, I took the advice, started cutting back on red meat and processed foods and only eat within 7-8 hours. I usually eat from 11am to 6 at this point. Obviously, you have to stay within your calorie goal and can't eat 10,000 calories during your eating window. It's still calories in and calories out. But, IF has definitely played a role in me losing 30 lbs. since March 1st. I used to eat breakfast even when I wasn't hungry and be starving 2 hours later. Now, I eat breakfast/lunch around 11 and I'm not hungry until dinner. I have not been too strict with my foods meaning that I still drink wine, eat carbs, etc., but make sure my calories are at a WEEKLY deficit and follow my IF window. If I go over on the weekends, I just eat a bit lighter 2 days during the week. I haven't felt hungry or deprived at all and lost a good amount of weight and I attribute this to IF.

I realize that there are extreme ways to use IF such as 5 normal days and 2 very low calorie days, but that's not what I've done here. Every BODY is different, this may not help others, but if you're not a breakfast person, or a dinner person, trying to shorten the window of when you eat each day can be beneficial.

My triglycerides are normal now and I'm feeling great!

bmayes2014 wrote: »

CorneliusPhoton wrote: »

bmayes2014 wrote: »

KetoneKaren wrote: »

@Rebekah_89 I think the general consensus is that black coffee or tea is fine but once you add cream or sugar it starts the "non fasting" portion of your day.

I fast drinking coffee WITH cream in my coffee - still losing weight. I read that 50 cals or less keeps the body in 'fasted state'. So I do not add more calories of creamer than that. I have done this since day one and I am still losing weight.

Sounds like this is working perfectly for you!
I have also read about the 50 calorie guideline for fasting, but I am not sure where it originally came from, the evidence behind it, or what the originator's goals were. If weight loss is the main goal, then of course, a 50-calorie coffee is just a negligible amount of calories and IF is helping you to remain in a calorie deficit.

Or, is 50 calories low enough to not cause an insulin response? The non-weight loss associated health benefits of fasting such as improving insulin resistance, triglycerides/cholesterol, autophagy, etc., are associated with keeping insulin levels very low for an extended period of time. I would think that if you wanted to maximize those benefits, no calories (no insulin) is better, remaining true to a fasted state. I moved myself from taking sweetened creamer in my coffee to a splash of plain milk to nothing. I want no calories and no sweetness (even zero calorie sweeteners) to trigger an insulin response during my fast. I suppose putting only fat into your coffee would be OK (i.e., butter, coconut oil), but nothing with protein or carbs.

I'd be interested to hear others' thoughts on the 50 calorie rule.

I would be willing to bet that this approach is probably more effective than mine. My creamer and 'sweetners' could be causing an insulin response. I am willing to test the theory for a week. I gave up coffee for close to 45 days earlier this year so I am fully capable of doing it. If it is spiking my insulin it defeats the whole purpose of me fasting. I may as well have a donut or eat breakfast. Over the past month, I did lose weight although I thought I'd lose more and this could have been why. My weight loss may have only been attributed to the caloric deficit which IF helped me achieve by eliminating a large amount of calories for one meal. I also want the 'fat burning' benefits of fasting 16 hours. so if the added coffee creamers etc are breaking my fast I'd like to know. I will test this starting Monday. I am taking a break this weekend after a month of IF. I will update next week.

CorneliusPhoton wrote: »

bmayes2014 wrote: »

just a quick one week update: I took @CorneliusPhoton advice and removed any and all sweeteners from my morning coffee. It was fine. I didn't feel deprived or tortured..anyway, that's beside the point. Results: 5 days of 16:8 and I lost -1.6lbs I think that's pretty good progress. The week prior with sweeteners in my coffee during my fast I only lost 0.4lbs. That said, I will move forward without. thanks!!

That is great progress! Do you feel like removing sweeteners made a difference in how hungry you are?

I went back to taking my coffee with some half & half lately. Haven't really enjoyed it any more or less, but I guess there's just something about the thicker consistency that I prefer. But today... today, I got a cup of Starbucks decaf with half & half in it and it was delicious! Maybe I just need to buy better coffee for home.

acmorris77 wrote: »

In February, My doctor told me I had high triglycerides and needed to be on medicine unless something changed. Losing weight was one of the things I needed to do in order to get my levels in line. She gave me the list of foods to avoid such as red meat, fried foods, and processed carbohydrates. Also, she told me that she recommends intermittent fasting as part of my daily eating habits and gave me an 8 hour window to eat every day. She said that the longer your body fasts (within reason) the longer it stays in fat burning mode. The Triglycerides live in the fat and will therefore be reduced.


So, I took the advice, started cutting back on red meat and processed foods and only eat within 7-8 hours. I usually eat from 11am to 6 at this point. Obviously, you have to stay within your calorie goal and can't eat 10,000 calories during your eating window. It's still calories in and calories out. But, IF has definitely played a role in me losing 30 lbs. since March 1st. I used to eat breakfast even when I wasn't hungry and be starving 2 hours later. Now, I eat breakfast/lunch around 11 and I'm not hungry until dinner. I have not been too strict with my foods meaning that I still drink wine, eat carbs, etc., but make sure my calories are at a WEEKLY deficit and follow my IF window. If I go over on the weekends, I just eat a bit lighter 2 days during the week. I haven't felt hungry or deprived at all and lost a good amount of weight and I attribute this to IF.

I realize that there are extreme ways to use IF such as 5 normal days and 2 very low calorie days, but that's not what I've done here. Every BODY is different, this may not help others, but if you're not a breakfast person, or a dinner person, trying to shorten the window of when you eat each day can be beneficial.

My triglycerides are normal now and I'm feeling great!

acmorris77 wrote: »

@pedraono I do not eat anything before or after my window. I do drink coffee in the morning and water. But that's it.

ryanndavignon wrote: »

OP , awesome job, hopefully someday in the near-ish future I can say I've lost 30+ pounds!

I just started IF 16:8, eating between 12noon and 8pm, on Monday. Today is day 4 and it's been pretty easy, and fits in with my schedule very well. My question, because I'm so new to all of this is; can you eat a low carb, high fat diet while having an IF lifestyle, plus mild/moderate exercise? Is it too much/not enough?

I can only Google so much before it all gets confusing, and I'm looking to start LCHF (going to be difficult, i love my carbs) but any input from anyone here would be greatly appreciated!