Intermittent Fasting
mithion
Posts: 78 Member
I've been doing kind of a custom intermittent fast. Every 4 days I only eat up to 7pm and don't eat again until 11am the next day. Thats a 16 hour fast but only every 4 days. I've been doing this for close to a month now and it is actually very easy. Those hunger pangs go away very quickly and, especially if I am at work and busy, you hardly notice that you are hungry and the time flies by. I have lost 10 pounds with a combination of MFP calorie watching, a 90 day bodyweight fitness program, about 13K steps average a day at work, intermittent fasting and probiotics. I feel great.
Does anyone else intermittent fast, if so what is your program?
Does anyone else intermittent fast, if so what is your program?
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Replies
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I eat within my calories and fast from around 8pm to noon1
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Fasting doesn't make you lose weight. Staying within your calorie limit does.5
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YvetteK2015 wrote: »Fasting doesn't make you lose weight. Staying within your calorie limit does.
Fasting forces your body to burn through your stored carbs then fat then protein, in that order. If you get down to protein you are starving yourself way too much. In essence fasting definitely helps you loose weight because it makes your body dip into stored energy just to function. By not adding any new calories(energy) you are burning what you already have thus losing weight if you do it regularly.
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It's only meal timing. Moving breakfast from 7 am to noon is not magic. It's all about calories. Otherwise everyone would fast and then eat whatever they wanted and not get fat. You only need a calorie deficit to lose weight.12
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YvetteK2015 wrote: »Fasting doesn't make you lose weight. Staying within your calorie limit does.
Fasting forces your body to burn through your stored carbs then fat then protein, in that order. If you get down to protein you are starving yourself way too much. In essence fasting definitely helps you loose weight because it makes your body dip into stored energy just to function. By not adding any new calories(energy) you are burning what you already have thus losing weight if you do it regularly.
No that's not how your body works, carbs and fat are used consecutively not sequentially.
All you need is a negative calorie balance to lose weight over time.
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When we are active our metabolism speeds up because we have higher energy needs. The body then begins to use up fuel. Whatever you may eat ultimately combines with oxygen to give three chemical compounds: water, carbon dioxide and adenosine triphosphate (referred to as ATP). Some ATP is stored natively in the muscle and it’s available to burn at short notice (which is why our muscles can exert a lot of force without having to warm up or having to wait for our breathing to get deeper and our oxygen supply to the bloodstream to increase). The ATP stored in the muscles does burn out quickly which then means that our bodies, in order of priority access:
carbohydrates - stored as blood glucose, liver glycogen and muscle glycogen.
fat - stored in the bloodstream, in the muscles and finally in the body as subcutaneous fat.
protein - which is muscle tissue.
Every time we take a deep breath during exercise this process takes place deep inside our body. When we exhale the carbon dioxide we exhale is basically a by-product which contains the real weight (i.e. the fat) we lose, converted into CO2. If you ever wondered how fat leaves your body - you literally breathe it out.
https://www.darebee.com/fitness/how-to-lose-weight.html
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The benefits of intermittent fasting do not stop there however. While far from exhaustive and while there’s still research being carried out to further understand the metabolic pathways through which fasting helps the body this list of physical, mental and neurological benefits show exactly why intermittent fasting should be on everyone’s list of things to do from time to time:
Glycogen depletion and insulin resistance recalibration through exercise while fasting[8].
Improved metabolism, gut microbiota and circadian biology
Improved cardiovascular health and improved blood circulation in the brain
Weight control
Can improve the brain’s chances against Alzheimer’s[13].
Reduced chances of heart disease[14].
Reduced inflammatory response in the body and improved immune system[15].
Increased lifespan[16].
Improved memory, cognition and mood [17, 18].
Promotes neurogenesis and reduces chances of Parkinson’s[19].
Whichever way you approach it, right now, regulating the energy available to the body through intermittent fasting is a lifehack that delivers science-backed health benefits.
https://www.darebee.com/nutrition/intermittent-fasting-and-why-it-s-good-for-you.html28 -
Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.12
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This is what it's like to completely run out of glycogen.....
https://www.youtube.com/watch?v=xb-g0gjRNGg 9 -
Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.
Only, it doesn't. You can gain, lose, or maintain doing IF depending on your calorie intake.12 -
YvetteK2015 wrote: »Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.
Only, it doesn't. You can gain, lose, or maintain doing IF depending on your calorie intake.
Hence my post saying it HELPS lose weight as part of several things- from my original post-
“I have lost 10 pounds with a combination of MFP calorie watching, a 90 day bodyweight fitness program, about 13K steps average a day at work, intermittent fasting and probiotics. I feel great.”8 -
YvetteK2015 wrote: »Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.
Only, it doesn't. You can gain, lose, or maintain doing IF depending on your calorie intake.
Hence my post saying it HELPS lose weight as part of several things- from my original post-
“I have lost 10 pounds with a combination of MFP calorie watching, a 90 day bodyweight fitness program, about 13K steps average a day at work, intermittent fasting and probiotics. I feel great.”
But your follows posts went on to say that it does. That's on you.5 -
YvetteK2015 wrote: »YvetteK2015 wrote: »Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.
Only, it doesn't. You can gain, lose, or maintain doing IF depending on your calorie intake.
Hence my post saying it HELPS lose weight as part of several things- from my original post-
“I have lost 10 pounds with a combination of MFP calorie watching, a 90 day bodyweight fitness program, about 13K steps average a day at work, intermittent fasting and probiotics. I feel great.”
But your follows posts went on to say that it does. That's on you.
HELPS you lose weight is in every one of my posts. Why are we arguing about this? IF HELPS you lose weight, it’s very simple.
My original post was asking what everyone else does for their personal method of IF but I guess everyone is has to prove a point 😁
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YvetteK2015 wrote: »YvetteK2015 wrote: »Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.
Only, it doesn't. You can gain, lose, or maintain doing IF depending on your calorie intake.
Hence my post saying it HELPS lose weight as part of several things- from my original post-
“I have lost 10 pounds with a combination of MFP calorie watching, a 90 day bodyweight fitness program, about 13K steps average a day at work, intermittent fasting and probiotics. I feel great.”
But your follows posts went on to say that it does. That's on you.
HELPS you lose weight is in every one of my posts. Why are we arguing about this? IF HELPS you lose weight, it’s very simple.
My original post was asking what everyone else does for their personal method of IF but I guess everyone is has to prove a point 😁
Mine was 5:2 while losing weight, liked it better (disliked it less probably more accurate...) than running an everyday deficit.
Tried 16:8 at maintenance but didn't like it.
In both cases my weight tracked my calorie balance.
Yes IF can help some people regulate/control their calorie intake better. But it doesn't work the way you think it works.5 -
YvetteK2015 wrote: »YvetteK2015 wrote: »Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.
Only, it doesn't. You can gain, lose, or maintain doing IF depending on your calorie intake.
Hence my post saying it HELPS lose weight as part of several things- from my original post-
“I have lost 10 pounds with a combination of MFP calorie watching, a 90 day bodyweight fitness program, about 13K steps average a day at work, intermittent fasting and probiotics. I feel great.”
But your follows posts went on to say that it does. That's on you.
HELPS you lose weight is in every one of my posts. Why are we arguing about this? IF HELPS you lose weight, it’s very simple.
My original post was asking what everyone else does for their personal method of IF but I guess everyone is has to prove a point 😁
Yes you're correct in saying that it helps, but not in the way you think it does. It helps in the sense that it is a useful tool in creating a caloric deficit. That's it. That's all it does.8 -
OMG lol are you serious? Intermittent Fasting is a tool that can help a person lose weight. That’s all I am saying.16
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YvetteK2015 wrote: »Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.
Only, it doesn't. You can gain, lose, or maintain doing IF depending on your calorie intake.
Hence my post saying it HELPS lose weight as part of several things- from my original post-
“I have lost 10 pounds with a combination of MFP calorie watching, a 90 day bodyweight fitness program, about 13K steps average a day at work, intermittent fasting and probiotics. I feel great.”
Except it's just the calorie deficit that makes you lose weight. The IF, steps and fitness program are just tools to help you stay in a deficit (not that the exercise isn't great for you, it is, but you could lose weight without them as long as your calories in are less than your calories out).
I'm not sure what probiotics are supposed to do for weight loss.
But congrats on finding what works for you and making progress!5 -
Post something about IF here and you’ll get more woo’s that a forest overpopulated with owls.
To all who practice or want to practice IF in a supportive environment, stroll over to the IF sub-forum. It’s a ghost town right now but I’m trying to help bring it to life. Maybe so can you.22 -
pierinifitness wrote: »Post something about IF here and you’ll get more woo’s that a forest overpopulated with owls.
To all who practice or want to practice IF in a supportive environment, stroll over to the IF sub-forum. It’s a ghost town right now but I’m trying to help bring it to life. Maybe so can you.
Nobody here has a problem with IF (notice how his initial post has zero woos). Its the pseudoscience that claims it does anything for weightloss other than help to create a deficit that people have an issue with...
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I'm doing the OMAD or one meal a day intermittent fasting and so far I've lost about 9kg in about a month and a half period.
Note: I go to the gym pretty much everyday and I also work 8 hours a day.1 -
I do IF and I lost 50 lbs. Not from fasting, but from staying in a calorie deficit within my 8 hr eating window. So my post didn't in any way, shape, or form put down IF. I just stated that IF in and of itself doesn't cause weight loss.8
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YvetteK2015 wrote: »Fasting doesn't make you lose weight. Staying within your calorie limit does.
Intermittent fasting doesn't make you lose weight (by itself). Fasting long enough certainly will.3 -
In essence fasting definitely helps you lose weight because it makes your body dip into stored energy just to function. By not adding any new calories(energy) you are burning what you already have thus losing weight if you do it regularly.
All caloric deficits work this way. When you eat less than you burn, your body absolutely has to burn what's stored. Intermittent fasting doesn't change this.
I practice IF, by the way, in case you may think we all a bunch of naysayers. It just doesn't get any credit or blame for my fat loss or gain.
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Silentpadna wrote: »YvetteK2015 wrote: »Fasting doesn't make you lose weight. Staying within your calorie limit does.
Intermittent fasting doesn't make you lose weight (by itself). Fasting long enough certainly will.
When you are fasting...are you not restricting your calories even further?0 -
Read my original post, I never said IF alone makes you lose weight. I said I do a variety of things to maintain my weight loss, IF being one of them. It is one of several things that help you lose weight.
I'm being nitpicky here, because the logical pathways are being obstructed. The only thing that creates or maintains weight loss is a negative energy balance (for us as measured by calories). And. Nothing. Else.
Everything else is a tool to create that energy imbalance, whether it affects your energy input or your energy output. The reason people (me included) get a little spun up on this is that there are so many people out there who are being duped into thinking that there is some trick other than energy balance that controls the body's storage or release of energy. And again, I practice IF quite a bit myself, even currently.8 -
YvetteK2015 wrote: »Silentpadna wrote: »YvetteK2015 wrote: »Fasting doesn't make you lose weight. Staying within your calorie limit does.
Intermittent fasting doesn't make you lose weight (by itself). Fasting long enough certainly will.
When you are fasting...are you not restricting your calories even further?
I think you missed my point. I was trying to correct what I perceived to be a typo - in a humorous way. Many times I swing and miss on the humor part.4 -
OMG lol are you serious? Intermittent Fasting is a tool that can help a person lose weight. That’s all I am saying.
I posted about IF before and got just roasted (by a few people who I have blocked in this thread even). If you aren't posting about calorie deficits, it's considered a pseudoscience, unfortunately. If you want, you can add me.
I've been doing the 16:8 for almost a month and will be jumping to OMAD starting in February! Best of luck to you! 18 -
Silentpadna wrote: »YvetteK2015 wrote: »Silentpadna wrote: »YvetteK2015 wrote: »Fasting doesn't make you lose weight. Staying within your calorie limit does.
Intermittent fasting doesn't make you lose weight (by itself). Fasting long enough certainly will.
When you are fasting...are you not restricting your calories even further?
I think you missed my point. I was trying to correct what I perceived to be a typo - in a humorous way. Many times I swing and miss on the humor part.
I misread the inflection on that one, sorry.0
This discussion has been closed.
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