Intermittent Fasting.
rhondaod
Posts: 1 Member
Thoughts? Successes? Failures?
0
Replies
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It's just an eating schedule which for some people controls their appetite so they can stick to their calorie goal more easily. Other people find that going too long without eating makes them hungrier all day or affects their energy.
For a couple of years, I skipped breakfast because I wasn't hungry and ended up doing 16:8 without trying to. I found it was a good way to save calories to have bigger meals.
Until it didn't. One day I started getting really hungry earlier in the day, no idea why. So now I'm not doing IF anymore
I just spread my calories out differently.
No harm in trying it if you'd like to see if it will help you. You'll still need to eat the same amount of calories, and you'll lose the same amount of weight, but it could make it easier for you to stay on plan.9 -
I find it easier to stick to my daily calorie goals if I eat during a defined time slot. Eight-ten hours is where I end up, but I’d like to stay in an eight hour window. The first few days of getting used to nothing after 6pm was settled with a big glass of water.1
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I usually eat twice a day, it is easier for me to control my calorie intake. ‘Tis all.7
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No body composition/ physiological benefit compared to a regular diet/ eating whenever if calories are the same9
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So much science behind it - it works for lots of people and is worth giving it a try!17
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It’s worth a try. IF helped me learn that I could comfortably go without food for a while and the hunger would soon subside. I found I could reduce calorie intake and feel satisfied. Being conscious of all I consumed made it easier to stop automatic snacking. Then I moved into reducing portions, for maintaining a small daily calorie deficit. Wishing you well!6
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carolinesparkle wrote: »So much science behind it - it works for lots of people and is worth giving it a try!
What kind of science? And what are the benefits proven by studies? What exactly do you mean "it works" beyond an eating schedule that helps control calories?9 -
I think there are some possible health benefits that people may benefit from. These articles discuss possible, or proven, health benefits to fasting. TBH, I was looking for a recent study that shows reversed insulin resistance with fasting, but I didn't find it.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/
I fell into IF after eating ketogenic for some time. I just was not hungry as often, so I usually now eat between 1pm and 9pm, give or take a few hours depending on hunger. It did not help me with weight loss as I still ate the same amount per day. Roughly.
I would have been unable to use IF in the past when I ate a higher carb diet because I experienced reactive hypoglycemia after eating. Coupled with low BP, I was shaky, fatigued, and headachey within 2 hours of eating, so if I was awake, I ate every two hours. I would have been miserable trying IF without being ketogenic. YMMV.
I think IF can be healthful. I think whether IF feels like a positive experience or not depends on your health situation, the foods you are eating, and your personality.9 -
I think there are some possible health benefits that people may benefit from. These articles discuss possible, or proven, health benefits to fasting. TBH, I was looking for a recent study that shows reversed insulin resistance with fasting, but I didn't find it.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/
I fell into IF after eating ketogenic for some time. I just was not hungry as often, so I usually now eat between 1pm and 9pm, give or take a few hours depending on hunger. It did not help me with weight loss as I still ate the same amount per day. Roughly.
I would have been unable to use IF in the past when I ate a higher carb diet because I experienced reactive hypoglycemia after eating. Coupled with low BP, I was shaky, fatigued, and headachey within 2 hours of eating, so if I was awake, I ate every two hours. I would have been miserable trying IF without being ketogenic. YMMV.
I think IF can be healthful. I think whether IF feels like a positive experience or not depends on your health situation, the foods you are eating, and your personality.
There may be possible benefits but they are yet unproven in human studies. The one study you posted is in rats. I've yet to see one in humans that replicated these results. The second link shows correlation and reason for further study.5 -
Which is why I was looking for the human insulin resistance reversed from IF study. I know some people want only human studies.
From the first link:
"In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis."
From the second:
"Intermittent fasting, in which individuals fast on consecutive or alternate days, has been reported to facilitate weight loss preventing the progression of type 2 diabetes (2) and consequently improve cardiovascular risk."
<-- This seems to imply human to me.
and
" In addition to that, studies undertaken in animals and humans have suggested that fuel selection is altered and efficiency of metabolism is improved while oxidative stress is reduced."
In science, Theories are generally not "proven". They are simply not disproven by repeated experiments. This is the basis of the scientific process. Future studies are always welcome, but IMO it makes sense to look at what current studies are showing and the assess whether you think their conclusions are valid.
IMO, it appears that IF looks like it may have positive benefits for some people. It isn't crucial to life or good health or for everyone (like anything else), but it could provide some people with benefits.
ETA I finally found the article on IF improving IR:
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5
"Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes
Summary
Intermittent fasting (IF) improves cardiometabolic health; however, it is unknown whether these effects are due solely to weight loss. We conducted the first supervised controlled feeding trial to test whether IF has benefits independent of weight loss by feeding participants enough food to maintain their weight. Our proof-of-concept study also constitutes the first trial of early time-restricted feeding (eTRF), a form of IF that involves eating early in the day to be in alignment with circadian rhythms in metabolism. Men with prediabetes were randomized to eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule. eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite. We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF’s effects are not solely due to weight loss."7 -
I started IF with keto in August. I did it primarily to reverse and control diabetes. Within a couple of weeks my A1C had dropped significantly (10 to 6) and I was off 90% of meds. It helped me keep my insulin levels down for a longer time and I had immediate results.
I lost 30lbs in the first 60 days (5'8 195). I mainly do 18:6 but change it up frequently. I do a 24hour every couple of weeks and I tend to see the scale go down for the next 3 or 4 days. On the weekend, I don't care if my window is 10-12 hours. I think the major benefit is just that I was no longer passing out after eating crackers at midnight.
A typical day for me is 2 meals with a snack or salad in between.
It requires no money, no special foods. Nothing, just small changes that you can make based on what fits your lifestyle.
If you want to start, just eat your 3 meals a day and no snacking at night. If you get comfortable with that, push your breakfast later until you get to 2 meals and an 8 hour eating window, like 10a-6pm or noon to 8. Good luck with whatever you choose to do for your health1 -
carolinesparkle wrote: »So much science behind it - it works for lots of people and is worth giving it a try!
What kind of science? And what are the benefits proven by studies? What exactly do you mean "it works" beyond an eating schedule that helps control calories?
My thoughts exactly when I read that.....I was thinking like there is actually NO anecdotal/ proven science behind it....lol and also it “works”.....what does that mean?😂 what does it “work” lol. People get on this IF train like it’s their religion and it’s literally just eating in a window....4 -
Thoughts? Successes? Failures?
Ive done IF most of my life. I have lost weight,gained weight and now maintaining my weight. its still all about the calories. it hasnt improved anything health wise at least not for me. they say it can help some with insulin issues but. I am not a breakfast eater and if I eat breakfast a lot of times I feel ill so I just skip it and wait until after noon most days to eat. for me Ive done it for decades even before I knew what IF was,or that I was doing it. It hasnt helped with any cravings or things of that nature,at least not for me. I still have days I crave stuff2 -
I started IF with keto in August. I did it primarily to reverse and control diabetes. Within a couple of weeks my A1C had dropped significantly (10 to 6) and I was off 90% of meds. It helped me keep my insulin levels down for a longer time and I had immediate results.
I lost 30lbs in the first 60 days (5'8 195). I mainly do 18:6 but change it up frequently. I do a 24hour every couple of weeks and I tend to see the scale go down for the next 3 or 4 days. On the weekend, I don't care if my window is 10-12 hours. I think the major benefit is just that I was no longer passing out after eating crackers at midnight.
A typical day for me is 2 meals with a snack or salad in between.
It requires no money, no special foods. Nothing, just small changes that you can make based on what fits your lifestyle.
If you want to start, just eat your 3 meals a day and no snacking at night. If you get comfortable with that, push your breakfast later until you get to 2 meals and an 8 hour eating window, like 10a-6pm or noon to 8. Good luck with whatever you choose to do for your health
thats because missing one day of calories if you dont overeat the rest of the days means you are in a deficit.30 lbs in 60 days is 2lbs a day which is a really big deficit(aside from the water and glycogen that was lost from the keto). its not a special diet for weight loss. people can gain weight doing IF too if they eat more than they burn. I know I did .1 -
carolinesparkle wrote: »So much science behind it - it works for lots of people and is worth giving it a try!
Not really. "Science" in diet books is more often....here were my results.
This was my takeaway from Micheal Mosely's 5:2 book. His blood test results were a,b, & c before weight loss....his blood test results were d,e, & f after weight loss. His claim was 5:2 is the sole reason. But ALL weight loss (no matter the method) results in improvements for most people. Starting regular exercise would result in health improvements for many people. Eating styles (like Mediterranean) would help a certain segments of the population also. There was no control group, so there is no way to determine what the health benefits from 5:2 alone were.3 -
Which is why I was looking for the human insulin resistance reversed from IF study. I know some people want only human studies.
From the first link:
"In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis."
From the second:
"Intermittent fasting, in which individuals fast on consecutive or alternate days, has been reported to facilitate weight loss preventing the progression of type 2 diabetes (2) and consequently improve cardiovascular risk."
<-- This seems to imply human to me.
and
" In addition to that, studies undertaken in animals and humans have suggested that fuel selection is altered and efficiency of metabolism is improved while oxidative stress is reduced."
In science, Theories are generally not "proven". They are simply not disproven by repeated experiments. This is the basis of the scientific process. Future studies are always welcome, but IMO it makes sense to look at what current studies are showing and the assess whether you think their conclusions are valid.
IMO, it appears that IF looks like it may have positive benefits for some people. It isn't crucial to life or good health or for everyone (like anything else), but it could provide some people with benefits.
ETA I finally found the article on IF improving IR:
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5
"Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes
Summary
Intermittent fasting (IF) improves cardiometabolic health; however, it is unknown whether these effects are due solely to weight loss. We conducted the first supervised controlled feeding trial to test whether IF has benefits independent of weight loss by feeding participants enough food to maintain their weight. Our proof-of-concept study also constitutes the first trial of early time-restricted feeding (eTRF), a form of IF that involves eating early in the day to be in alignment with circadian rhythms in metabolism. Men with prediabetes were randomized to eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule. eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite. We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF’s effects are not solely due to weight loss."
it hasnt reduced my asthma(meds have prevented flare ups) or done squat for my RA,it also didnt reduce my obesity. I became obese while doing IF. so those studies at least when it comes to me are BS. Like I said ive done fasting most of my life including as a child. I had really bad asthma as a child,if that were the case then fasting back then should have made a difference,It didnt. if fasting reduced my asthma back then I would have hated to see what it would have been without fasting.it also doesnt really control my appetite either.I can later on in the day eat more than I need if I feel "hungry"2 -
CharlieBeansmomTracey wrote: »Which is why I was looking for the human insulin resistance reversed from IF study. I know some people want only human studies.
From the first link:
"In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis."
From the second:
"Intermittent fasting, in which individuals fast on consecutive or alternate days, has been reported to facilitate weight loss preventing the progression of type 2 diabetes (2) and consequently improve cardiovascular risk."
<-- This seems to imply human to me.
and
" In addition to that, studies undertaken in animals and humans have suggested that fuel selection is altered and efficiency of metabolism is improved while oxidative stress is reduced."
In science, Theories are generally not "proven". They are simply not disproven by repeated experiments. This is the basis of the scientific process. Future studies are always welcome, but IMO it makes sense to look at what current studies are showing and the assess whether you think their conclusions are valid.
IMO, it appears that IF looks like it may have positive benefits for some people. It isn't crucial to life or good health or for everyone (like anything else), but it could provide some people with benefits.
ETA I finally found the article on IF improving IR:
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5
"Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes
Summary
Intermittent fasting (IF) improves cardiometabolic health; however, it is unknown whether these effects are due solely to weight loss. We conducted the first supervised controlled feeding trial to test whether IF has benefits independent of weight loss by feeding participants enough food to maintain their weight. Our proof-of-concept study also constitutes the first trial of early time-restricted feeding (eTRF), a form of IF that involves eating early in the day to be in alignment with circadian rhythms in metabolism. Men with prediabetes were randomized to eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule. eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite. We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF’s effects are not solely due to weight loss."
it hasnt reduced my asthma(meds have prevented flare ups) or done squat for my RA,it also didnt reduce my obesity. I became obese while doing IF. so those studies at least when it comes to me are BS. Like I said ive done fasting most of my life including as a child. I had really bad asthma as a child,if that were the case then fasting back then should have made a difference,It didnt. if fasting reduced my asthma back then I would have hated to see what it would have been without fasting.it also doesnt really control my appetite either.I can later on in the day eat more than I need if I feel "hungry"
That's why I said it might work for some. It's not magic.
Keto with IF seems to have REALLY slowed my arthritis advancement, which was partially autoimmune based. As I mentioned earlier, IF did not help with my appetite control, eating ketogenic did.5 -
CharlieBeansmomTracey wrote: »Which is why I was looking for the human insulin resistance reversed from IF study. I know some people want only human studies.
From the first link:
"In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis."
From the second:
"Intermittent fasting, in which individuals fast on consecutive or alternate days, has been reported to facilitate weight loss preventing the progression of type 2 diabetes (2) and consequently improve cardiovascular risk."
<-- This seems to imply human to me.
and
" In addition to that, studies undertaken in animals and humans have suggested that fuel selection is altered and efficiency of metabolism is improved while oxidative stress is reduced."
In science, Theories are generally not "proven". They are simply not disproven by repeated experiments. This is the basis of the scientific process. Future studies are always welcome, but IMO it makes sense to look at what current studies are showing and the assess whether you think their conclusions are valid.
IMO, it appears that IF looks like it may have positive benefits for some people. It isn't crucial to life or good health or for everyone (like anything else), but it could provide some people with benefits.
ETA I finally found the article on IF improving IR:
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5
"Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes
Summary
Intermittent fasting (IF) improves cardiometabolic health; however, it is unknown whether these effects are due solely to weight loss. We conducted the first supervised controlled feeding trial to test whether IF has benefits independent of weight loss by feeding participants enough food to maintain their weight. Our proof-of-concept study also constitutes the first trial of early time-restricted feeding (eTRF), a form of IF that involves eating early in the day to be in alignment with circadian rhythms in metabolism. Men with prediabetes were randomized to eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule. eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite. We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF’s effects are not solely due to weight loss."
it hasnt reduced my asthma(meds have prevented flare ups) or done squat for my RA,it also didnt reduce my obesity. I became obese while doing IF. so those studies at least when it comes to me are BS. Like I said ive done fasting most of my life including as a child. I had really bad asthma as a child,if that were the case then fasting back then should have made a difference,It didnt. if fasting reduced my asthma back then I would have hated to see what it would have been without fasting.it also doesnt really control my appetite either.I can later on in the day eat more than I need if I feel "hungry"
That's why I said it might work for some. It's not magic.
Keto with IF seems to have REALLY slowed my arthritis advancement, which was partially autoimmune based. As I mentioned earlier, IF did not help with my appetite control, eating ketogenic did.
thats great IF you can do keto. and my RA is immune based as well. but you were stating that these studies said it would do all these things. for me they havent. which is why I said the studies FOR ME are bs3 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »Which is why I was looking for the human insulin resistance reversed from IF study. I know some people want only human studies.
From the first link:
"In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis."
From the second:
"Intermittent fasting, in which individuals fast on consecutive or alternate days, has been reported to facilitate weight loss preventing the progression of type 2 diabetes (2) and consequently improve cardiovascular risk."
<-- This seems to imply human to me.
and
" In addition to that, studies undertaken in animals and humans have suggested that fuel selection is altered and efficiency of metabolism is improved while oxidative stress is reduced."
In science, Theories are generally not "proven". They are simply not disproven by repeated experiments. This is the basis of the scientific process. Future studies are always welcome, but IMO it makes sense to look at what current studies are showing and the assess whether you think their conclusions are valid.
IMO, it appears that IF looks like it may have positive benefits for some people. It isn't crucial to life or good health or for everyone (like anything else), but it could provide some people with benefits.
ETA I finally found the article on IF improving IR:
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5
"Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes
Summary
Intermittent fasting (IF) improves cardiometabolic health; however, it is unknown whether these effects are due solely to weight loss. We conducted the first supervised controlled feeding trial to test whether IF has benefits independent of weight loss by feeding participants enough food to maintain their weight. Our proof-of-concept study also constitutes the first trial of early time-restricted feeding (eTRF), a form of IF that involves eating early in the day to be in alignment with circadian rhythms in metabolism. Men with prediabetes were randomized to eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule. eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite. We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF’s effects are not solely due to weight loss."
it hasnt reduced my asthma(meds have prevented flare ups) or done squat for my RA,it also didnt reduce my obesity. I became obese while doing IF. so those studies at least when it comes to me are BS. Like I said ive done fasting most of my life including as a child. I had really bad asthma as a child,if that were the case then fasting back then should have made a difference,It didnt. if fasting reduced my asthma back then I would have hated to see what it would have been without fasting.it also doesnt really control my appetite either.I can later on in the day eat more than I need if I feel "hungry"
That's why I said it might work for some. It's not magic.
Keto with IF seems to have REALLY slowed my arthritis advancement, which was partially autoimmune based. As I mentioned earlier, IF did not help with my appetite control, eating ketogenic did.
thats great IF you can do keto. and my RA is immune based as well. but you were stating that these studies said it would do all these things. for me they havent. which is why I said the studies FOR ME are bs
No, not really.I think there are some possible health benefits that people may benefit from...
...I think IF can be healthful. I think whether IF feels like a positive experience or not depends on your health situation, the foods you are eating, and your personality.
The articles I quoted had similar "mays" peppered throughout, so I don't think the studies are BS. You just happen to be someone who did not get the possible benefits.3 -
It's just an eating schedule which for some people controls their appetite so they can stick to their calorie goal more easily. Other people find that going too long without eating makes them hungrier all day or affects their energy.
For a couple of years, I skipped breakfast because I wasn't hungry and ended up doing 16:8 without trying to. I found it was a good way to save calories to have bigger meals.
Until it didn't. One day I started getting really hungry earlier in the day, no idea why. So now I'm not doing IF anymore I just spread my calories out differently.
No harm in trying it if you'd like to see if it will help you. You'll still need to eat the same amount of calories, and you'll lose the same amount of weight, but it could make it easier for you to stay on plan.
^This. Exactly my experience. I still don't eat when I first get up (I get up at 4:30!), but I'm eating earlier than I used to.
Total calories, no matter when you eat them, taken in need to be less than total calories burned in order to lose fat.
There is no magic to meal timing to get around that fact. It's just that restricting meal timing makes it easier for some people to eat less. For others, it doesn't matter.
4 -
thats because missing one day of calories if you dont overeat the rest of the days means you are in a deficit.30 lbs in 60 days is 2lbs a day which is a really big deficit(aside from the water and glycogen that was lost from the keto). its not a special diet for weight loss. people can gain weight doing IF too if they eat more than they burn. I know I did .[/quote]
It's 1/2 lb per day
But, I know what you're saying. All diets come down to calories in and calories out, even if you're doing Weight Watchers, an ice cream diet, the soup diet, or whatever they call the snake diet. The diet I most closely follow is vegetarian keto. The high fat keeps me full longer, which makes it an ideal partner with IF. IF is just another tool along with caloric restriction, carbohydrate restriction etc.
It was a complete lifestyle overhaul for me and I was down 16lbs in the first 10 days, so that was the bulk of it. Of course it slowed down after that, but it's overall a sustainable choice when you combine elements. It may not be a miracle or other people's experience, but it's as close to magic as I expect to get. Best of luck to everyone on their health journey0
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