Intermittent Fasting

RandJ6280 · August 2017

My first day at Intermittent Fasting (I/F). I am going to try I/F once a week for a month and see how I feel. I do have (as some advice was given) some almonds and a piece of fruit just in case.

I welcome any input, guidance, advice or just good ol' conversation on this topic, as I am a novice at I/F

kommodevaran · August 2017

Intermittent fasting is just not eating all the time, and doing so in a specific way - 16:8, 18:6, 20:4, 5:2, 4:3, or a 36 hour fast. Maybe there are more protocols, I don't rememeber, and they pop up all the time.

A good meal structure - which is something very personal and individual - can be outside or inside any "protocols" and "windows", helps many people stick to an appropriate amount of calories.

You wont't lose any faster, or get any health benefits outside placebo, by IF'ing.

Weight management is down to calories in - calories out. If your goal is weightloss, make sure you don't undereat and then make up for it with overeating.

DananaNanas · August 2017

Joining this group might be helpful

http://community.myfitnesspal.com/en/group/49-intermittent-fasting

RandJ6280 · August 2017

kommodevaran wrote: »

Intermittent fasting is just not eating all the time, and doing so in a specific way - 16:8, 18:6, 20:4, 5:2, 4:3, or a 36 hour fast. Maybe there are more protocols, I don't rememeber, and they pop up all the time.

A good meal structure - which is something very personal and individual - can be outside or inside any "protocols" and "windows", helps many people stick to an appropriate amount of calories.

You wont't lose any faster, or get any health benefits outside placebo, by IF'ing.

Weight management is down to calories in - calories out. If your goal is weightloss, make sure you don't undereat and then make up for it with overeating.

I'm sorry.... I don't know what this means.... 16:8, 18:6, 20:4, 5:2, 4:3...

RandJ6280 · August 2017

DananaNanas wrote: »

Joining this group might be helpful

http://community.myfitnesspal.com/en/group/49-intermittent-fasting

Thank-you @DananaNanas

vnb_208 · August 2017

I'm on day 4 of IF 16/8 . I challenged myself to a week only 3 more days to go!

kommodevaran · August 2017

RandJ6280 wrote: »

kommodevaran wrote: »

Intermittent fasting is just not eating all the time, and doing so in a specific way - 16:8, 18:6, 20:4, 5:2, 4:3, or a 36 hour fast. Maybe there are more protocols, I don't rememeber, and they pop up all the time.

A good meal structure - which is something very personal and individual - can be outside or inside any "protocols" and "windows", helps many people stick to an appropriate amount of calories.

You wont't lose any faster, or get any health benefits outside placebo, by IF'ing.

Weight management is down to calories in - calories out. If your goal is weightloss, make sure you don't undereat and then make up for it with overeating.

I'm sorry.... I don't know what this means.... 16:8, 18:6, 20:4, 5:2, 4:3...

16:8 is fast for 16 hours, eat for 8 hours, 18:6 is fast for 18 hours, eat for 6 hours, 20:4 is fast for 20 hours, eat for 4 hours, 5:2 is eat normally for 5 days a week, eat 500/600 calories twice a week, 4:3 is eat normally for 4 days a week, eat 500/600 calories for 3 days a week.

DananaNanas · August 2017

You're welcome @RandJ6280! Make sure you read the FAQ on the page then if you have more questions - post away!

danford48 · August 2017

@kommodevaran,

How are you doing? Your notion of calories in- calories out is very simplistic and it doesn't completely work that way. It is a lot more complicated than energy going in and out of a system. First off, when you say that weight management comes down to CICO, you are assuming that all calories are created equal and I'm here to tell you that this is not the case; not all calories are created equal. 100 calories from pure sugar will spike insulin and other lesser hormones and it has no nutritional value. 100 calories from blueberries will have a lesser effect on insulin and it is packed with nutrients, fiber, polyphenols, and beneficial enzymes. The calories from the sugar will tend to lead to weight gain while the calories from the blueberries will support weight maintenance and lead to weight loss if eaten within the right context of a healthy diet for that individual. When you say only CICO matter for weight management, you are completely disregarding the biochemical, epigenetic, and the microbiome effects that foods have; you can’t do that. Don’t get me started on the brain; the sugar will activate the nucleus accumbens(the addiction center of the brain), the kale will not. You have the same 100 calories but totally different effects on the body. Also, I’m speaking to relation to the majority of the people; of course there are genetic freaks out there that can lose weight eating McDonald's below maintenance.

“Energy balance is under biological control, not conscious control. How did people 100’s of years ago control their weight before the notion of calorie counting was even invented?” Dr. David Ludwig. Yes, calories matter but you don’t have to control them. If you eat the right foods, your body will take care of the energy expenditure part for you. Don’t miss this point, more calories in equal weight gain and vice versa but you don’t have to count the calories yourself. Eat healthily and the body will take care of burning those calories for you.

The abstract of the study below proves that calories are not created equal which challenges the notion that only CICO matter. I’m saying it’s the type of calories that matter. Two groups were followed for 18 months and they ate the same amount of calories. Wow, a rare long term nutritional study; Super! Group one was low carb and higher fat. Group two was low fat. Guess who lost the most weight? The low carb higher fat group did and they did substantially, the calories were the same. This study was literally published 2 weeks ago. These are initial findings; wait for the full report to come out if you are interested.

http://ajcn.nutrition.org/content/early/2017/08/16/ajcn.117.157115.abstract

cargotrailer · August 2017

Here we go!

cargotrailer · August 2017

danford48 wrote: »

@kommodevaran,

Two groups were followed for 18 months and they ate the same amount of calories. Wow, a rare long term nutritional study; Super! Group one was low carb and higher fat. Group two was low fat. Guess who lost the most weight?

This is copied from the results portion of your link....

"The 18-mo moderate weight loss of 3.7 kg was similar in both groups"

sijomial · August 2017

So units of measurement have different types, are created differently and aren't equal - oh dear!

Maybe when the width of a building project manager's thumb was the unit of measurement......

RandJ6280 · August 2017

vnb_208 wrote: »

I'm on day 4 of IF 16/8 . I challenged myself to a week only 3 more days to go!

Congrats.... so you are doing 16:8 for a week? How are you feeling? Both the pros and the cons of this challenge.

cheryljanine · August 2017

I just started the 16:8 over the weekend. I was worried about skipping breakfast and starting my eating day at 11:00. I didn't feel hungry at all. I have no idea why, I wake up every morning thinking about what I will eat first thing. I had read that women may not lose a lot of weight but their measurements may change. That is what I hope for. So far so good, on day 4 and still feeling good. I have to stop eating at 6:30 and that has not been a problem.

FickleFruitBat · August 2017

I really recommend talking to your doctor about your weight loss plan if you haven't already. You probably already know this but fasting can be dangerous at worst, ineffective long term at best. Even if you can do it safely, at what cost? You'd be much happier and healthier filling up on vegetables, protein, and getting a moderate work out in to cut down on calories every day instead of drastically depriving your body one day a week. You absolutely don't have to go without eating to lose weight and in my opinion, doing so is setting yourself up for failure later when your body gets overwhelmed by fatigue and hunger.

- 52lbs over a year eating 3 square meals a day
You gotta nourish to flourish friend! Good luck and listen to your body. What works for everyone is different.

jdlobb · August 2017

I don't know if intermittent fasting has any additional or special benefits, but at least for me the rigor and strictness help keep my mind in the right place and focusing on what I eat, how much I eat, and when I eat.

kimny72 · August 2017

RandJ6280 wrote: »

vnb_208 wrote: »

I'm on day 4 of IF 16/8 . I challenged myself to a week only 3 more days to go!

Congrats.... so you are doing 16:8 for a week? How are you feeling? Both the pros and the cons of this challenge.

I'm not sure you understand what IF is?

Some people find that they are better able to stick to their calorie goal if they limit the "window" of time they eat during. So for example, they will eat only between noon and 8PM every day (that's 16:8). Not because it does anything special, it just makes it easier for them to eat the right amount of calories if they aren't eating all day. They eat the same amount of calories they would otherwise, just limit eating to this time frame. They do this every day, for probably forever. It's basically skipping breakfast and not eating after dinner, that's it

kimny72 · August 2017

FickleFruitBat wrote: »

I really recommend talking to your doctor about your weight loss plan if you haven't already. You probably already know this but fasting can be dangerous at worst, ineffective long term at best. Even if you can do it safely, at what cost? You'd be much happier and healthier filling up on vegetables, protein, and getting a moderate work out in to cut down on calories every day instead of drastically depriving your body one day a week. You absolutely don't have to go without eating to lose weight and in my opinion, doing so is setting yourself up for failure later when your body gets overwhelmed by fatigue and hunger.

- 52lbs over a year eating 3 square meals a day
You gotta nourish to flourish friend! Good luck and listen to your body. What works for everyone is different.

IF is fasting for like 16-20 hrs a day, and eating a normal amount of calories, just in a shorter period of time each day. While it's not the best plan for everyone, it's certainly not dangerous.

kommodevaran · August 2017

cheryljanine wrote: »

I just started the 16:8 over the weekend. I was worried about skipping breakfast and starting my eating day at 11:00.

Why were you worried about eating breakfast at 1100?

I didn't feel hungry at all. I have no idea why, I wake up every morning thinking about what I will eat first thing.

I too feel great not eating breakfast first thing, I'm certainly not more hungry. I too look forward to what I'm going to eat, it's one of the first things I think about when I wake up.

I had read that women may not lose a lot of weight but their measurements may change.

Can you explain this? How could meal schedule do anything about your body shape?

So far so good, on day 4 and still feeling good.

The meal plan you choose should make you feel good.

I have to stop eating at 6:30 and that has not been a problem.

You don't have to do anything, except eat less if you want to lose weight.

rybo · August 2017

FickleFruitBat wrote: »

I really recommend talking to your doctor about your weight loss plan if you haven't already. You probably already know this but fasting can be dangerous at worst, ineffective long term at best. Even if you can do it safely, at what cost? You'd be much happier and healthier filling up on vegetables, protein, and getting a moderate work out in to cut down on calories every day instead of drastically depriving your body one day a week. You absolutely don't have to go without eating to lose weight and in my opinion, doing so is setting yourself up for failure later when your body gets overwhelmed by fatigue and hunger.

- 52lbs over a year eating 3 square meals a day
You gotta nourish to flourish friend! Good luck and listen to your body. What works for everyone is different.

Lol so much misinformation of what fasting is.

Grimmerick · August 2017

FickleFruitBat wrote: »

I really recommend talking to your doctor about your weight loss plan if you haven't already. You probably already know this but fasting can be dangerous at worst, ineffective long term at best. Even if you can do it safely, at what cost? You'd be much happier and healthier filling up on vegetables, protein, and getting a moderate work out in to cut down on calories every day instead of drastically depriving your body one day a week. You absolutely don't have to go without eating to lose weight and in my opinion, doing so is setting yourself up for failure later when your body gets overwhelmed by fatigue and hunger.

- 52lbs over a year eating 3 square meals a day
You gotta nourish to flourish friend! Good luck and listen to your body. What works for everyone is different.

I've been eating this way for years now, and I love it, my health and labs are great and I stopped going over calories by forcing myself to eat when I didn't want to only to get snacky at night and overeat then. I fast ever single day for 12-18 hours( I will occasionally have breakfast on weekends if I feel like it), a lot of it I am asleep for, They are now doing studies on IF and positive effects on brain and body functions. So while this is not the only healthy way to eat it is definitely one of them, so please stop spreading misinformation, different strokes for different folks, not wrong just different. Also you're not starving yourself because you are getting the same amount of calories AND nutrients either way, and I am just not hungry during the day.

Intermittent Fasting

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