Intermittent Fasting
RandJ6280
Posts: 1,161 Member
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
I welcome any input, guidance, advice or just good ol' conversation on this topic, as I am a novice at I/F
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Replies
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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.5 -
Joining this group might be helpful
http://community.myfitnesspal.com/en/group/49-intermittent-fasting2 -
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...
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DananaNanas wrote: »Joining this group might be helpful
http://community.myfitnesspal.com/en/group/49-intermittent-fasting
Thank-you @DananaNanas0 -
I'm on day 4 of IF 16/8 . I challenged myself to a week only 3 more days to go!
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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.1 -
You're welcome @RandJ6280! Make sure you read the FAQ on the page then if you have more questions - post away!1
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@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
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Here we go!3
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@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"
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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......
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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.2
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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.
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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.3
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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 6 -
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.2 -
Why were you worried about eating breakfast at 1100?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.
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 didn't feel hungry at all. I have no idea why, I wake up every morning thinking about what I will eat first thing.
Can you explain this? How could meal schedule do anything about your body shape?I had read that women may not lose a lot of weight but their measurements may change.
The meal plan you choose should make you feel good.So far so good, on day 4 and still feeling good.
You don't have to do anything, except eat less if you want to lose weight.I have to stop eating at 6:30 and that has not been a problem.3 -
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.5 -
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.
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@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
Your first 2 paragraphs are flat out nonsense but the third one is a real doozy. Did you even bother to look at the citation you linked to? Here's their objective:Objective: We sought to evaluate intrapericardial-fat (IPF) and extrapericardial-fat (EPF) changes during weight-loss interventions by different dietary regimens
Somehow you think the study proved this:The abstract of the study below proves that calories are not created equal which challenges the notion that only CICO matter
Do you not understand how research works? There is no way you can draw the conclusion that you did. The study wasn't set up "prove that calories are not created equal."
Also you claimed this:
Nope, wrong. It says that both groups lost 3.7kg. We also don't have access to the methods section so we don't know how they accounted for calories.Guess who lost the most weight? The low carb higher fat group did and they did substantially, the calories were the same.6 -
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 don't think you understand what intermittent fasting is. People who use this method still get all of their daily calories, it's just within a limited time window.3 -
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 don't think you understand intermittent fasting at all. Intermittent fasting is a timing tool that allows people who enjoy larger meals an easier means of adhering to their calorie goals by limiting the amount of hours they eat per day. That's it. People use it for losing weight, maintaining weight, and gaining weight/muscle all by calorie manipulation. I eat 1600 calories a day across 8 hours. I am hardly depriving myself. There is no overwhelming sense of fatigue or hunger.3 -
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. 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.
IF is nothing more than a timing tool. If you want to change your shape or lose weight you will still need to achieve a calorie deficit. A progressive lifting routine will help with shape as well.2 -
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.
Oh? Are you confusing "all calories are equal" with "all foods are equal"? Hint: no one thinks all foods are the same; that's not what "all calories are equal" means.100 calories from pure sugar will spike insulin
(1) Why would anyone consume 100 calories of just sugar, blech, straw man. Oh, wait, I guess I've done that, while doing a triathlon, during the bike portion, in the form of gels. Kind of blech still, but the fast carb action was kind of the point.
(2) Why does it matter if insulin is spiked.it is packed with nutrients...
Why is "packed with" the current dieting/pop nutrition jargon? I think it's an unattractive usage.
Anyway, yes, some foods have more micronutrients than others, and some are those you may need and some may be already present in your diet. That's why all foods are not the same. This, again, has zero to do with what kommodevaran said or the statement that a calorie is a calorie.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.
Nope. What matters for weight gain/loss/maintenance is overall calories. I did not gain weight from consuming the gel because I ate sugar on its own, and if I put 100 calories of sugar in coffee over the course of a day (although I wouldn't, because I think sweetened coffee is barbaric), and still ate a healthful calorie appropriate diet, it would make no difference that I ate that sugar.
Indeed, if I stuck to calories, I could lose on a terrible diet, high sugar or no.
More significantly, you do know this thread is about IF, right? What does your rant have to do with IF?
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Back to IF, I found something similar -- eating only 3 meals, no snacking -- really helpful, and am currently experimenting with skipping breakfast (something I used to do) and eating 2-3 meals closer together in time. Part of this is to try to improve my hunger signals, which aren't great.5 -
About to go to my part time job tonight... only have had a small amount of almonds and lots of water... doing great.0
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Avocado_Angel wrote: »Doesn't fasting make the body go into shock & hold onto any calories you eat ? I'm just wondering cos I'm sure I heard that before
For one, we are talking about intermittent fasting and not fasting, and for two, you're describing starvation mode, which is a myth. And for three, what calories you eat would the body hold on to if you don't eat? Think2 -
Avocado_Angel wrote: »Doesn't fasting make the body go into shock & hold onto any calories you eat ?
No.
Plus, IF is just "fasting" for 16 or 18 hours or eating a couple of very low calorie days per week while overall eating no less than you otherwise would on a calorie deficit.0
This discussion has been closed.
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