Intermittent fasting
Replies
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Hannah_W90 wrote: »atmmassage wrote: »What is the purpose of IF?
Basically by fasting for 12 hours or more, your body is forced to access your fat cells for energy, as there is no glucose left in your blood. This means burning excess body fat without trying. Then paired with a healthy eating plan during your feeding times, you can be healthy and kick start your body to burn more fat for energy therefore lose fat/weight. Its not as hard as you would think either. lots of people eat 2 big meals per day starting early afternoon.
There are proven health benefits as well such as reducing risk of cancer, improving your brain's function and reducing risk of Alzheimer's and depression.
The poster you quoted was asking about Intermittent Fasting. The 'benefits' you've attributed to IF simply aren't true for that way of eating.
The only benefit to Intermittent Fasting is that - for some people - it helps them remain in the caloric deficit required to lose weight. Nothing more, nothing less.
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I suppose I fast between every meal and ultimately lost 80 pounds in 18 months, but...
I also ran a calorie deficit and worked out regularly5 -
There are actually many benefits attributed to IF. The Endocrinologist in the physician practice I go to as well as the ones that are part of the hospital I work at all use IF with their patients with metabolic syndrome to normalize blood sugar among other things and are having great success with it. IF also increases mitochondria repair and function as well.
The British Journal of Diabetes and Vascular Disease published a study showing that type 2 diabetes could be effectively managed and even reversed through intermittent fasting![viii] The study showed an improvement of pancreatic function, as well as an improvement in metabolic parameters, insulin levels, and insulin sensitivity.
Intermittent fasting can also improve various risk factors for cardiovascular disease, including inflammatory markers, blood pressure, total and LDL cholesterol, blood triglycerides, and blood sugar levels.
From a study published in the FASEB Journal:
“Dietary restriction (DR) has been shown to increase life span, delay or prevent age-associated diseases, and improve functional and metabolic cardiovascular risk factors in rodents and other species.”[ix]
Intermittent fasting triggers a certain metabolic pathway called ‘autophagy’, which eliminates waste materials from the cells while recycling essential nutrients within the cell. This increase in cellular detoxification may provide protection against Alzheimer’s disease and cancer.[x]
Intermittent fasting has also been shown to reduce neurological damage (likely due to reductions in inflammation and oxidative stress). It also improves metabolic features important to brain health and may even increase the growth of new nerve cells (beneficial in the treatment of multiple neurological conditions).
A study also showed that alternate-day fasting (restricting your meals on fasting days to about 600 calories) can boost brain-derived neurotrophic factor (BDNF) from 50 up to 400 percent![xiii] Deficiencies in this compound are linked to depression and other cognitive abnormalities.
According to a study published in the Journal of Molecular Neuroscience, dietary restriction also helps suppresses age-related deficits in learning and memory, while increasing the resistance of neurons to degeneration.[xiv]
Given these factors, it is not a surprise that an article published in Johns Hopkins Magazine would claim that “fasting twice a week could significantly lower the risk of developing Alzheimer’s disease or Parkinson’s.”[xv]21 -
Hannah_W90 wrote: »atmmassage wrote: »What is the purpose of IF?
Basically by fasting for 12 hours or more, your body is forced to access your fat cells for energy, as there is no glucose left in your blood. This means burning excess body fat without trying. Then paired with a healthy eating plan during your feeding times, you can be healthy and kick start your body to burn more fat for energy therefore lose fat/weight. Its not as hard as you would think either. lots of people eat 2 big meals per day starting early afternoon.
There are proven health benefits as well such as reducing risk of cancer, improving your brain's function and reducing risk of Alzheimer's and depression.
If there was no glucose left in your body you'd lose a lot of fat. and muscle. And organs. And everything else because you'd be dead.7 -
There are actually many benefits attributed to IF. The Endocrinologist in the physician practice I go to as well as the ones that are part of the hospital I work at all use IF with their patients with metabolic syndrome to normalize blood sugar among other things and are having great success with it. IF also increases mitochondria repair and function as well.
The British Journal of Diabetes and Vascular Disease published a study showing that type 2 diabetes could be effectively managed and even reversed through intermittent fasting![viii] The study showed an improvement of pancreatic function, as well as an improvement in metabolic parameters, insulin levels, and insulin sensitivity.
Intermittent fasting can also improve various risk factors for cardiovascular disease, including inflammatory markers, blood pressure, total and LDL cholesterol, blood triglycerides, and blood sugar levels.
From a study published in the FASEB Journal:
“Dietary restriction (DR) has been shown to increase life span, delay or prevent age-associated diseases, and improve functional and metabolic cardiovascular risk factors in rodents and other species.”[ix]
Intermittent fasting triggers a certain metabolic pathway called ‘autophagy’, which eliminates waste materials from the cells while recycling essential nutrients within the cell. This increase in cellular detoxification may provide protection against Alzheimer’s disease and cancer.[x]
Intermittent fasting has also been shown to reduce neurological damage (likely due to reductions in inflammation and oxidative stress). It also improves metabolic features important to brain health and may even increase the growth of new nerve cells (beneficial in the treatment of multiple neurological conditions).
A study also showed that alternate-day fasting (restricting your meals on fasting days to about 600 calories) can boost brain-derived neurotrophic factor (BDNF) from 50 up to 400 percent![xiii] Deficiencies in this compound are linked to depression and other cognitive abnormalities.
According to a study published in the Journal of Molecular Neuroscience, dietary restriction also helps suppresses age-related deficits in learning and memory, while increasing the resistance of neurons to degeneration.[xiv]
Given these factors, it is not a surprise that an article published in Johns Hopkins Magazine would claim that “fasting twice a week could significantly lower the risk of developing Alzheimer’s disease or Parkinson’s.”[xv]
Copy-pasting other people's articles without naming them is not very nice.
https://discover.grasslandbeef.com/blog/intermittent-fasting-the-missing-piece-of-the-weight-loss-puzzle/
And it's not even a particularly good place you got this from. It is outright lying about the content of the links it uses as sources for their claims.3 -
stevencloser wrote: »
Copy-pasting other people's articles without naming them is not very nice.
https://discover.grasslandbeef.com/blog/intermittent-fasting-the-missing-piece-of-the-weight-loss-puzzle/
And it's not even a particularly good place you got this from. It is outright lying about the content of the links it uses as sources for their claims.
Since I was running late for work it was all I had time for - however you are correct that I should have given credit. I attempted to post a link to the article but was not successful. However I fully believe in the benefits of IF and DO NOT buy into the FDA or AHA hype = and I'm a nurse11 -
Since I was running late for work it was all I had time for - however you are correct that I should have given credit. I attempted to post a link to the article but was not successful. However I fully believe in the benefits of IF and DO NOT buy into the FDA or AHA hype = and I'm a nurse
The "I'm a nurse" part is what, an appeal to authority? I've known plenty of nurses who were absolutely *clueless* when it came to diet and nutrition, and were big supporters of the most ridiculous diet scams around.
I should note that I am a big fan of IF. Been doing it for decades, long before it had a catchy name. I just never eat breakfast, because I'm simply not hungry in the morning, and eating food I don't really want always seemed counterintuitive to me. Skipping breakfast then leaves me plenty of calories for a good lunch and dinner, as well as a few snacks in the evening when I *do* feel like eating.
But the only benefit to IF (as I mentioned in my previous post upthread) is that it helps some people manage their caloric intake more easily. That's it. No magic, just reducing overall daily calories by only eating in certain windows of time.
Not a cure for everything that ails you, and certainly not a one-size-fits-all plan. 7 -
Wow check out them results!! Congrats OP.
I'm trying IF right now and so far it's actually super easy to incorporate into my day. It only really entails putting lunch off a bit and not snacking late at night. I'm a fan. We'll see how well it works for weight loss.5 -
This is cool! Great job!!0
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ErikaArmstead1 wrote: »EmmaCottrellluv wrote: »It's 2diffrent people there's not the same tattooon the arm what's up with thatEmmaCottrellluv wrote: »It's 2diffrent people there's not the same tattooon the arm what's up with that
Could be but also may have gotten a nice tattoo anytime after the "before' pic was taken.
No way it's the same person - In the first picture the person is inside, in the second one the person is at the beach - how do you explain that?
Oh how I hope this response was a joke I am dying laughing!!!
Hhaaha some people don't want to believe that IF actually works...:)3 -
EmmaCottrellluv wrote: »It's 2diffrent people there's not the same tattooon the arm what's up with thatEmmaCottrellluv wrote: »It's 2diffrent people there's not the same tattooon the arm what's up with that
Could be but also may have gotten a nice tattoo anytime after the "before' pic was taken.
No way it's the same person - In the first picture the person is inside, in the second one the person is at the beach - how do you explain that?
Had to comment on this because I just laughed out loud at the office and made several people turn around to look at me.
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Cool thread but would like to hear more about what kind of intermittent fasting you chose.
Questions:- When did you fast / how long?
- Did you track macros?
- What was your program? (Cardio and weight training?) Clearly weight training but curious if you had an aggressive cardio plan on that of that.
Cheers!0 -
I kicked off IF about 12 days ago and I've lost 8 pounds. I feel amazing. Not because I've lost the 8 but because my head feels clear. And I'm sleeping so much better too. I have energy I haven't had for years! I don't find this difficult. It feels very good to give your body a break. Most of us eat and eat. From the time we wake until shortly before we go to sleep. And our bodies don't get the break they need to repair and restore. I fast about 14-16 hours a day right now. And eating healthy during the "feasting" hours. I'm not gorging at all. There's a lot of good info on the net. And Dr. Eric Berg on YouTube is very helpful. Some people call IF - a calorie restriction diet. That's true but it's really about giving your body a break and the outcome is that it starts to heal. Focus on health and the weight will come off as a byproduct. That's the primary goal of IF.12
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Wow, loads of information! Will try it out.0
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IF is a game changer for me. Mentally I am now able to deal with and control my diet. No need for cheat days, snacks or meals. I literally have eliminated cravings from my life. Just eat my meals and done.
Having complete control over when I eat, what I eat without worry or stress is so relieving. I've been doing this for 3 years.14 -
IF is the only thing that has ever worked for me and I never even realized it. I did it in high school against my mother's wishes. I had no idea I was even doing it. I lost 60 pounds by using ID and exercising and wholeheartedly believed I was doing it wrong. But it was working, so I kept it up. I did gain it all back and more over the years, but it wasn't because it was a bad weight loss approach. It was legitimately because I just ate too much garbage. I'm doing it again and this time, I know to watch my choices for the long run.8
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I LOVE LOVE LOVE IF!!! I have been eating one to two meals a days since I was a teen, but the difference is then I was starving myself during the day, and binge eating at night. So of course that did not work in my favor. Now I eat one to two healthy meals a day, and stay under a certain caloric intake, and it has been amazing. In just one week I lost almost 5 lbs. IF along with exercise, and changing my way of thinking with visualisations, and affirmations, has been just the "lifestyle" change I needed. I'm so happy to see that so many others can second that. Best wishes to everyone one your journeys.7
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On the days that that I do IF, it almost feels like I’m cheating. By the end of the day I still have so many calories left that I start thinking I miscounted somewhere. Lol. Love it13
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Been IFing now for 18 days and lost 2kgs (4.4lbs) - I love it! I do a mix of OMAD (one meal a day), 16/8 and one 'cheat' day a week. On all days besides my cheat day, I count calories (I'm just 'mindful' on my cheat day!)
I love how it's so varied and you can keep changing up and trying different things. I'm actually having a regular 'calories in calories out' day today as I had an OMAD day yesterday which was fairly low cal (I like to bank for the weekend) and then went out on my first fairly tough run in almost a year - so I woke up this morning feeling totally depleted and fatigued. But that's okay, I'm just listening to my body and figuring out what works.
It really is a game changer!6 -
I have lost two kilos in two weeks on IF combined with over 10k steps a day using fitbit4
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Have been practising IF in different forms (16:8; 20:4; 23:1 depending on how my work day pans out and on how I feel that day) for about 4 weeks. Lost about 14lbs in 4 weeks so seems to be working.
Find it almost impossible to reach calorie goal each day (set at 2400 to lose 2lbs a week) an am averaging about 1700. Just not hungry and feeing full. Perhaps eating more fat during feeding times makes me feel fuller.
Read contradictory things about metabolism: IF increases it; prolonged calorie restriction decreases it.
Any views or advice welcome.2 -
Really thinking about doing IF, but I was just curious if you all only count it as a fast if all you consume is water? Or do you allow unsweetened tea/no calorie beverages? Or even any beverage in general?0
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alexandriashelby89 wrote: »Really thinking about doing IF, but I was just curious if you all only count it as a fast if all you consume is water? Or do you allow unsweetened tea/no calorie beverages? Or even any beverage in general?
@alexandriashelby89 Personally I only drink water, but herbal tea is fine too. As some people want to avoid any chance of an insulin response, therefore avoid caffeines. Basically to give the system a rest
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I've lost 57-lbs doing a 20:4 IF diet (most of it 6-days/week with one splurge day). I've kept it off for about 1 1/2-years doing a 16:8. I'm back on the 20:4 7-days/week to get the last twenty lbs off. It has been great for me!10
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I'm doing a 23:1 but I also do occasional prolonged fasting beyond 2 days. This week I'm going to try IF on a 47:1 basis to see how I get on. Apparently as far as the benefits of IF goes, there's no real benefit for weight loss by going beyond 23:1 or 47:1 at the absolute max. I find IF really helps me and at the moment is easier than Keto for me anyway.2
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Hey Cam, modern family is canceling your contract. You’re supposed to be the funny fat guy.1
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I'm doing a 23:1 but I also do occasional prolonged fasting beyond 2 days. This week I'm going to try IF on a 47:1 basis to see how I get on. Apparently as far as the benefits of IF goes, there's no real benefit for weight loss by going beyond 23:1 or 47:1 at the absolute max. I find IF really helps me and at the moment is easier than Keto for me anyway.
The longer you fast the more weight loss benefit there is but it may also derail you in the end.5 -
EmmaCottrellluv wrote: »EmmaCottrellluv wrote: »It's 2diffrent people there's not the same tattooon the arm what's up with that
Could be but also may have gotten a nice tattoo anytime after the "before' pic was taken.
I mean mabey but his tattoo looks old and that pic looks recent so idk
STOP BEING A HATER!!!! LOL4 -
I just started IF this week and am down about 3 lbs, hope this keeps up. I am doing one meal in the evening and fasting the rest of the time with only coffee and water and some bone broth through the day. I have found that it's not hard at all and when it's time to eat I don't attack the food like I thought I might. Also find that I get full fast and don't tend to eat everything on my plate. It's not that hard for me as I never was a breakfast eater and lunch would be skipped if I was busy so it's just a matter of keeping your mind on other things. If anyone wants to friend me and do the journey together by all means do so!4
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starchaser888 wrote: »I just started IF this week and am down about 3 lbs, hope this keeps up. I am doing one meal in the evening and fasting the rest of the time with only coffee and water and some bone broth through the day. I have found that it's not hard at all and when it's time to eat I don't attack the food like I thought I might. Also find that I get full fast and don't tend to eat everything on my plate. It's not that hard for me as I never was a breakfast eater and lunch would be skipped if I was busy so it's just a matter of keeping your mind on other things. If anyone wants to friend me and do the journey together by all means do so!
Your stomach will shrink and you won't be able to eat as much. I do a 20:4 routine. Before trying this I would eat 2-3 large plates of food for dinner. I can only eat about 1-medium to large plate now. I then snack later tell about an hour or so before bed.
You will probably lose more you first week than subsequent weeks but keep at it and see how it goes. Check out OMAD forum.5
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