Intermittent fasting
Replies
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I think NEAT is a great idea for everyone...I do IF as well and do not eat from 5:30 p.m. until lunchtime..I did a workout this morning at the gym 5K on the treadmill and now as I am at work and have a desk job I get up every 30 minutes and go for a 2 minute walk plus climb a flight of stairs. I figured moving more thru the day is good for all! I wish instead of a desk job that I had a job where I was moving all day long...say like getting 20K steps per day!
Have you seen this thread? It might give you more ideas
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
I will check that out! Thanks!3 -
janejellyroll wrote: »MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
Instead of spending around $20 (what it would cost to get both those books), can you share what studies you're referencing?
What I've seen in the past is that Fung's claims never seem to be backed up by the studies. I've never heard of Gin Stephens.
Fung’s videos on YouTube are free. I haven’t taken notes, but you can watch them to find out the studies. From what I’ve seen so far, his reasons for recommending LCHF and IF are primarily to reduce diabetes and insulin resistance. He sees obesity as a common symptom rather than cause of this illness. He references many studies that are looking at the effects of different things (foods, medicine, fasting, exercise, hormones and bodily processes) on insulin levels.
IF has an impact on the hormones in your body - giving more time for blood glucose and insulin levels to go down & for other hormones to play their part. This also helps contribute to weight loss. Studies back it up.
The book was specifically what was recommended, which is why I asked about it. I don't really have the time to watch a bunch of videos in the hope he'll mention the studies.
Seeing obesity as a symptom of diabetes would make sense if we didn't know that weight loss can assist in managing or even reversing diabetes, weight loss created by any type of eating plan (not just low carbohydrate and not necessarily involving IF). Fung is clearly *marketing* his work as a treatment for obesity (the word itself is in the title of his book) and not limiting his advice to those with diabetes or IR.
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I think NEAT is a great idea for everyone...I do IF as well and do not eat from 5:30 p.m. until lunchtime..I did a workout this morning at the gym 5K on the treadmill and now as I am at work and have a desk job I get up every 30 minutes and go for a 2 minute walk plus climb a flight of stairs. I figured moving more thru the day is good for all! I wish instead of a desk job that I had a job where I was moving all day long...say like getting 20K steps per day!
Hey kds, thats an Awesome Fast. So that 18.5 hours of fasting? if you eat around 12 that is. Thats QUITE impressive. Sometimes because of circumstances I find myself fasting for 18 or 19 hours if my schedule got extended. I know it doesn't works for everyone but it nearly a MIRACLE for me....teehee.😯5 -
I've been doing IF for 8 weeks. I'm 125 lbs at 5 ft .4" tall. My goal is 119 lbs. The scale doesn't show any lbs lost. I weigh myself at the same time every 10 days. My meals are vegie and protein with very little carbs, no sugar. I cycle 30 mins a day, 4 times a week. What do I need to do to see weight loss?2
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taramascarenhas3 wrote: »I've been doing IF for 8 weeks. I'm 125 lbs at 5 ft .4" tall. My goal is 119 lbs. The scale doesn't show any lbs lost. I weigh myself at the same time every 10 days. My meals are vegie and protein with very little carbs, no sugar. I cycle 30 mins a day, 4 times a week. What do I need to do to see weight loss?
A deficit. How many calories are you eating?9 -
@Help119, why do you think you've not experienced weight loss despite your efforts? Surely, you must have clues and an answer.5
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I've been doing IF for 8 weeks. I'm 125 lbs at 5 ft .4" tall. My goal is 119 lbs. The scale doesn't show any lbs lost. I weigh myself at the same time every 10 days. My meals are vegie and protein with very little carbs, no sugar. I cycle 30 mins a day, 4 times a week. What do I need to do to see weight loss?
You are already a pretty lean weight for your height, so losing more weight is going to happen slowly and require precision. You should be expecting an average loss of @ 0.5lbs per week at most, which can easily hide behind water weight fluctuations, so you may not actually see the scale move for weeks at a time, patience is a must.
Log your food accurately and consistently. Use a food scale for all solids. Double check that the database entries you are using have the correct calories (most are user entered). Log every single darn thing. You are looking for a deficit of only 250 cals, which can be easy to negate with little logging errors.
Alternately, you might want to focus more on fitness, it's possible building a little muscle will reshape your body far more than losing a few more lbs.
Check out these posts when you get a chance:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
:drinker:9 -
I have kind of ben trying this, not super seriously. I have coffee with cream in it in the morning. I'm not doing IF for any fancy purpose though, just to save my calories for later in the day. I have no problem coasting on just coffee until lunchtime (haven't tried it on an early gym day though) and I appreciate having more calories left for lunch and dinner. So far it's worked out well for me, if I were eating less calories I'd probably find it good too, as I often have plenty of leeway at the end of the day to eat whatever I want for dinner.
So it's casually working for me.3 -
I've been doing IF for 8 weeks. I'm 125 lbs at 5 ft .4" tall. My goal is 119 lbs. The scale doesn't show any lbs lost. I weigh myself at the same time every 10 days. My meals are vegie and protein with very little carbs, no sugar. I cycle 30 mins a day, 4 times a week. What do I need to do to see weight loss?
You are already a pretty lean weight for your height, so losing more weight is going to happen slowly and require precision. You should be expecting an average loss of @ 0.5lbs per week at most, which can easily hide behind water weight fluctuations, so you may not actually see the scale move for weeks at a time, patience is a must.
Log your food accurately and consistently. Use a food scale for all solids. Double check that the database entries you are using have the correct calories (most are user entered). Log every single darn thing. You are looking for a deficit of only 250 cals, which can be easy to negate with little logging errors.
Alternately, you might want to focus more on fitness, it's possible building a little muscle will reshape your body far more than losing a few more lbs.
Check out these posts when you get a chance:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
:drinker:
Thank you. I think you are Right. I've got to upmy exercise. I am pretty lean but want to get to 119lbs which feels right for me.1 -
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MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
How long have you been doing IF for?
I did IF protocols for years. In all of that time I didn't experience any special benefits, besides it helping me with my calorie adherence, I'm curious to know what extra benefits you think IF is providing you?
I have a lot of data, from my twice a year blood work panels/health screenings, and there is no noticeable difference between my IF times and my non-IF times. I also didn't sleep differently, have different stress levels, have any different medical outcomes, didn't have a different sex drive, my weight didn't change beyond what my calorie intake dictated etc., between my IF days and my non-IF days. As a former pre-diabetic, who normalized my glucose numbers with my weight loss, I also haven't seen any differences in my glucose numbers between my IF times and my non-IF fasting times.
Genuinely interested to know what all of these extra benefits are, and why I didn't experience them?
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French Vanilla Blend. That's good. I like the coffees that lack a punch. I want it to be strong as heck! For why else am {I} drinking the darn stuff for.....😳1 -
MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
How long have you been doing IF for?
I did IF protocols for years. In all of that time I didn't experience any special benefits, besides it helping me with my calorie adherence, I'm curious to know what extra benefits you think IF is providing you?
I have a lot of data, from my twice a year blood work panels/health screenings, and there is no noticeable difference between my IF times and my non-IF times. I also didn't sleep differently, have different stress levels, have any different medical outcomes, didn't have a different sex drive, my weight didn't change beyond what my calorie intake dictated etc., between my IF days and my non-IF days. As a former pre-diabetic, who normalized my glucose numbers with my weight loss, I also haven't seen any differences in my glucose numbers between my IF times and my non-IF fasting times.
Genuinely interested to know what all of these extra benefits are, and why I didn't experience them?
Perhaps it just didn't work for YOU. . It's ok. You know why? Because every method will not alwaYs produce the same outcome for every individual body out there. This is expected. I don't see why people don't understand this. If has helped many many lose weight. I am in my 43rd hour of a 48 hour fast and I can personally comment that mental clarity is Definitely heightened. Brain fog is gone and energy is through the roof!!!! And those are just a FEW benefits...but Hey I'll take it! I can PERSONALLY attest to this. That is truth! I don't know about studies.. I'm sure they help so.e people. But I don't care about them. IF works for me. That is NO GUARANTEE however that it will work for anyone else on this planet. It's more likely that it MIGHT work for some others too. That's good and the other testimonials that I hear about IF working for others, I certainly believe especially if I can see it with my own eyes.
Lee🌹23 -
Reading Dr. Fung’s the obesity code changed my life. I’ve been consistently losing 2+ pounds a week and about to hit 35 lbs lost, and feeling a strong sense of satiety as I have not been depriving myself.
I really feel that this is going to be a new lifestyle way of eating / living going forward.
Why is there no biggest loser reunion? Because 10ish of 12 have put all the weight back on. There is simply more to dieting than a calorie in is a calorie out.
Dr. Fung looks at the harmonal changes that happen to the body when you eat protien, fat, or carhbohydrate.
There’s a reason why there is a glycemic index to help diabetics show which food spike your blood sugar causing the insulin reaction. If every calorie was simply the same why would thr glycemic index matter? Why wouldn’t diabetics eat any food they want, keep calorie count low, and disregard the effect that food item has on blood sugar? Simple, different food cause different harmonal reactions in body.
Dr. Fung doesn’t “cherry pick” studies as a poster suggested. The book will change the way you think about eating. It’s a fascinating read and strongly recommended. For the poster who said it’s a “waste to spend 20”, that’s less than most people spend on a day. 15 dollars to change your life? Sounds worth it to me.34 -
@mangofish44, thanks for sharing, I’m happy for you.
Stop by our Intermittent Fasting group here at MFP. I think you’ll like it.
Keep marching forward in your fitness, health and wellness journey.3 -
lleeann2001 wrote: »MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
How long have you been doing IF for?
I did IF protocols for years. In all of that time I didn't experience any special benefits, besides it helping me with my calorie adherence, I'm curious to know what extra benefits you think IF is providing you?
I have a lot of data, from my twice a year blood work panels/health screenings, and there is no noticeable difference between my IF times and my non-IF times. I also didn't sleep differently, have different stress levels, have any different medical outcomes, didn't have a different sex drive, my weight didn't change beyond what my calorie intake dictated etc., between my IF days and my non-IF days. As a former pre-diabetic, who normalized my glucose numbers with my weight loss, I also haven't seen any differences in my glucose numbers between my IF times and my non-IF fasting times.
Genuinely interested to know what all of these extra benefits are, and why I didn't experience them?
Perhaps it just didn't work for YOU. . It's ok. You know why? Because every method will not alwaYs produce the same outcome for every individual body out there. This is expected. I don't see why people don't understand this. If has helped many many lose weight. I am in my 43rd hour of a 48 hour fast and I can personally comment that mental clarity is Definitely heightened. Brain fog is gone and energy is through the roof!!!! And those are just a FEW benefits...but Hey I'll take it! I can PERSONALLY attest to this. That is truth! I don't know about studies.. I'm sure they help so.e people. But I don't care about them. IF works for me. That is NO GUARANTEE however that it will work for anyone else on this planet. It's more likely that it MIGHT work for some others too. That's good and the other testimonials that I hear about IF working for others, I certainly believe especially if I can see it with my own eyes.
Lee🌹
That was an awesome reply. Ditto. It has worked wonder for me. I happen to have blood work drawn every 4 weeks for last year. Has improved greatly. I don’t need a peer reviewed study to tell me I have lost 20 lbs and almost at goal.
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lleeann2001 wrote: »MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
How long have you been doing IF for?
I did IF protocols for years. In all of that time I didn't experience any special benefits, besides it helping me with my calorie adherence, I'm curious to know what extra benefits you think IF is providing you?
I have a lot of data, from my twice a year blood work panels/health screenings, and there is no noticeable difference between my IF times and my non-IF times. I also didn't sleep differently, have different stress levels, have any different medical outcomes, didn't have a different sex drive, my weight didn't change beyond what my calorie intake dictated etc., between my IF days and my non-IF days. As a former pre-diabetic, who normalized my glucose numbers with my weight loss, I also haven't seen any differences in my glucose numbers between my IF times and my non-IF fasting times.
Genuinely interested to know what all of these extra benefits are, and why I didn't experience them?
Perhaps it just didn't work for YOU. . It's ok. You know why? Because every method will not alwaYs produce the same outcome for every individual body out there. This is expected. I don't see why people don't understand this. If has helped many many lose weight. I am in my 43rd hour of a 48 hour fast and I can personally comment that mental clarity is Definitely heightened. Brain fog is gone and energy is through the roof!!!! And those are just a FEW benefits...but Hey I'll take it! I can PERSONALLY attest to this. That is truth! I don't know about studies.. I'm sure they help so.e people. But I don't care about them. IF works for me. That is NO GUARANTEE however that it will work for anyone else on this planet. It's more likely that it MIGHT work for some others too. That's good and the other testimonials that I hear about IF working for others, I certainly believe especially if I can see it with my own eyes.
Lee🌹
Where did I say IF didn't work for me? I used it as a way to help me with calorie adherence for around 5 years, it was one of the tools in my weight management plan, along with my food scale, my daily weigh-ins etc.
What I question though, is the claims that IF has benefits beyond helping with calorie management. It seems like those making these kinds of claims all quote the same 'experts', who weren't around back when I was doing IF.
It seems like the difference between me and others is that my IF experience wasn't influenced by certain people who are monetarily invested in creating claims beyond what IF actually does?
eta: I eventually quit IF because I got bored with it. Fortunately I had learned how weight management actually works, (by being at the correct calorie balance for my weight targets), and I was able to go off of IF without any fuss or re-gains. Maybe some day I'll become interested in incorporating it into my weight management plan again, who knows. With hopefully 40-50 more years of maintenance ahead of me, I'm sure I'll continue to mix things up. But, I'm under no misguided idea that I need IF to achieve my weight and health goals.16 -
lleeann2001 wrote: »MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
How long have you been doing IF for?
I did IF protocols for years. In all of that time I didn't experience any special benefits, besides it helping me with my calorie adherence, I'm curious to know what extra benefits you think IF is providing you?
I have a lot of data, from my twice a year blood work panels/health screenings, and there is no noticeable difference between my IF times and my non-IF times. I also didn't sleep differently, have different stress levels, have any different medical outcomes, didn't have a different sex drive, my weight didn't change beyond what my calorie intake dictated etc., between my IF days and my non-IF days. As a former pre-diabetic, who normalized my glucose numbers with my weight loss, I also haven't seen any differences in my glucose numbers between my IF times and my non-IF fasting times.
Genuinely interested to know what all of these extra benefits are, and why I didn't experience them?
Perhaps it just didn't work for YOU. . It's ok. You know why? Because every method will not alwaYs produce the same outcome for every individual body out there. This is expected. I don't see why people don't understand this. If has helped many many lose weight. I am in my 43rd hour of a 48 hour fast and I can personally comment that mental clarity is Definitely heightened. Brain fog is gone and energy is through the roof!!!! And those are just a FEW benefits...but Hey I'll take it! I can PERSONALLY attest to this. That is truth! I don't know about studies.. I'm sure they help so.e people. But I don't care about them. IF works for me. That is NO GUARANTEE however that it will work for anyone else on this planet. It's more likely that it MIGHT work for some others too. That's good and the other testimonials that I hear about IF working for others, I certainly believe especially if I can see it with my own eyes.
Lee🌹
Where did I say IF didn't work for me? I used it as a way to help me with calorie adherence for around 5 years, it was one of the tools in my weight management plan, along with my food scale, my daily weigh-ins etc.
What I question though, is the claims that IF has benefits beyond helping with calorie management. It seems like those making these kinds of claims all quote the same 'experts', who weren't around back when I was doing IF.
It seems like the difference between me and others is that my IF experience wasn't influenced by certain people who are monetarily invested in creating claims beyond what IF actually does?
eta: I eventually quit IF because I got bored with it. Fortunately I had learned how weight management actually works, (by being at the correct calorie balance for my weight targets), and I was able to go off of IF without any fuss or re-gains. Maybe some day I'll become interested in incorporating it into my weight management plan again, who knows. With hopefully 40-50 more years of maintenance ahead of me, I'm sure I'll continue to mix things up. But, I'm under no misguided idea that I need IF to achieve my weight and health goals.
Obviously, your point was not taken. I am also a longtime (10 years+) practitioner of IF. And it has "worked" (whatever that means) for me. It has helped me a lot to achieve my calorie targets to lose 40 lbs.
Beyond that, like you, I have not seen any additional health benefits with the exception of possibly improving my Insulin sensitivity at my highest weight when I was borderline prediabetic.
It seems that so often it is newbies to IF that make the claims and the long time practitioners understand it for what it is. While there is more study warranted, below is a Meta-analysis of IF. While it does show some additional benefits in animal studies, there is little evidence at this point for these benefits for human subjects. But, more study is warranted. However, my belief is if these benefits were so prevalent, why do the long term practitioners not realize the kinds of things that this wave of hype touts?
The Meta-analysis and some excerpts:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/Dozens of books promote various fasting dietary patterns and the web offers hundreds of fasting-related sites. However, scientific evidence for the health benefits of intermittent fasting in humans is often extrapolated from animal studies, based on observational data on religious fasting (particularly Ramadan), or derived from experimental studies with modest sample sizes.There was limited and mixed evidence for reductions in insulin concentrations, improvements in lipids or reductions in inflammatory factors.
Research to date has not demonstrated that alternate day fasting regimens produce superior weight loss in comparison to standard, continuous calorie restriction weight loss plans.
There are limited data from human studies to support the robust rodent data regarding the positive impacts of time-restricted feeding (i.e., eating patterns aligned with normal circadian rhythms) on weight or metabolic health.Large-scale randomized trials of intermittent fasting regimens in free-living adults are needed and should last for at least a year to see if behavioral and metabolic changes are sustainable and whether they have long term effects on biomarkers of aging and longevity. Future studies should incorporate objective measures of energy intake, sleep, and energy expenditure; assess numerous markers of disease risk; and enroll diverse populations who disproportionately suffer from obesity and related health maladies.
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lleeann2001 wrote: »MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
How long have you been doing IF for?
I did IF protocols for years. In all of that time I didn't experience any special benefits, besides it helping me with my calorie adherence, I'm curious to know what extra benefits you think IF is providing you?
I have a lot of data, from my twice a year blood work panels/health screenings, and there is no noticeable difference between my IF times and my non-IF times. I also didn't sleep differently, have different stress levels, have any different medical outcomes, didn't have a different sex drive, my weight didn't change beyond what my calorie intake dictated etc., between my IF days and my non-IF days. As a former pre-diabetic, who normalized my glucose numbers with my weight loss, I also haven't seen any differences in my glucose numbers between my IF times and my non-IF fasting times.
Genuinely interested to know what all of these extra benefits are, and why I didn't experience them?
Perhaps it just didn't work for YOU. . It's ok. You know why? Because every method will not alwaYs produce the same outcome for every individual body out there. This is expected. I don't see why people don't understand this. If has helped many many lose weight. I am in my 43rd hour of a 48 hour fast and I can personally comment that mental clarity is Definitely heightened. Brain fog is gone and energy is through the roof!!!! And those are just a FEW benefits...but Hey I'll take it! I can PERSONALLY attest to this. That is truth! I don't know about studies.. I'm sure they help so.e people. But I don't care about them. IF works for me. That is NO GUARANTEE however that it will work for anyone else on this planet. It's more likely that it MIGHT work for some others too. That's good and the other testimonials that I hear about IF working for others, I certainly believe especially if I can see it with my own eyes.
Lee🌹
Where did I say IF didn't work for me? I used it as a way to help me with calorie adherence for around 5 years, it was one of the tools in my weight management plan, along with my food scale, my daily weigh-ins etc.
What I question though, is the claims that IF has benefits beyond helping with calorie management. It seems like those making these kinds of claims all quote the same 'experts', who weren't around back when I was doing IF.
It seems like the difference between me and others is that my IF experience wasn't influenced by certain people who are monetarily invested in creating claims beyond what IF actually does?
eta: I eventually quit IF because I got bored with it. Fortunately I had learned how weight management actually works, (by being at the correct calorie balance for my weight targets), and I was able to go off of IF without any fuss or re-gains. Maybe some day I'll become interested in incorporating it into my weight management plan again, who knows. With hopefully 40-50 more years of maintenance ahead of me, I'm sure I'll continue to mix things up. But, I'm under no misguided idea that I need IF to achieve my weight and health goals.
I suspect that most health benefits that people see while doing IF are mostly because of weight loss or the placebo effect. I would love to see some studies that can confirm or deny this suspicion.8 -
I was a long-term IF'er. I started doing it before it had a name, just as a natural eating pattern. I both gained and lost weight that way.
When I first came to this site and learned the ins and outs of calorie counting, I lost the majority of my weight adhering to an IF protocol. I maintained that weight loss adhering to an IF protocol.
And then it stopped working for me, after 25 years or so of eating that way.
I'm losing some vanity pounds now to work on aesthetic goals without adhering to an IF protocol. I really notice absolutely no difference at all in managing my weight between my initial loss phase and now. There were no added benefits from IF. It was just a tool to manage my calorie allowance. It worked back then. It doesn't work now. It's still all about the calories I eat, not when I eat them.10 -
Very interesting thread!0
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I’m new here. Is this group for IF support or is it more of a “is IF good” debate type forum? I was initially looking for a IF weigh loss buddy and was recommended to go to the IF group. Is this IF support, IF debate, or kind of both? Thanks.2
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I’m new here. Is this group for IF support or is it more of a “is IF good” debate type forum? I was initially looking for a IF weigh loss buddy and was recommended to go to the IF group. Is this IF support, IF debate, or kind of both? Thanks.
You're in the main forum area of the site, which covers all sorts of diet/health/fitness topics. If you're looking for the IF sub-group, here's the link to one of the more active IF groups
https://community.myfitnesspal.com/en/group/49-intermittent-fasting2 -
I’m sure it highly depends on who you ask and how “strict” you plan to be with yourself. If it were me, I’d just have my coffee the way I want and see what kind of results I get over, say, a 4-6 month period. You can always tweak things down the road. I think it’s best to do changes you can live with. I drink coffee with half and half in the morning and since I don’t really care if others consider that to be “fasting enough” it works for me. I plan to do that indefinitely. I have no desire to change at this point. Do what works for you and change as necessary. And don’t be too hard on yourself. If you truly still want to drink it black, hopefully someone will have suggestions for you. I used to use a TON of sugar in my coffee. A ton. One day I just stopped and I don’t even know why. I can’t stand it in coffee now and I’m kind of a sugar addict. Best wishes.Just started IF yesterday. One thing I have to have coffee with sugar free powder. I want to try to start drinking it just black but it so hard. Any suggestion to help me get to that point?
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Awesome! Thank you so much for that. I appreciate it. I’ll check that out.I’m new here. Is this group for IF support or is it more of a “is IF good” debate type forum? I was initially looking for a IF weigh loss buddy and was recommended to go to the IF group. Is this IF support, IF debate, or kind of both? Thanks.
You're in the main forum area of the site, which covers all sorts of diet/health/fitness topics. If you're looking for the IF sub-group, here's the link to one of the more active IF groups
https://community.myfitnesspal.com/en/group/49-intermittent-fasting
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Good morning @MelG7777. We have a small and enthused Intermittent Fasting group here at MFP. We'd love to have you join us. You'll be supported by experienced IF practitioners having results to prove the effectiveness of this tool. Here's where we are:
https://community.myfitnesspal.com/en/group/49-intermittent-fasting
Tell them Pierini Fitness sent you. I'll be there to greet you at the "front door". Everyone will answer all your questions and support your fitness,health and wellness journey.7 -
Duh....I meant 4-6 WEEKS not months. Oops. But whatever works though.
I’m sure it highly depends on who you ask and how “strict” you plan to be with yourself. If it were me, I’d just have my coffee the way I want and see what kind of results I get over, say, a 4-6 month period. You can always tweak things down the road. I think it’s best to do changes you can live with. I drink coffee with half and half in the morning and since I don’t really care if others consider that to be “fasting enough” it works for me. I plan to do that indefinitely. I have no desire to change at this point. Do what works for you and change as necessary. And don’t be too hard on yourself. If you truly still want to drink it black, hopefully someone will have suggestions for you. I used to use a TON of sugar in my coffee. A ton. One day I just stopped and I don’t even know why. I can’t stand it in coffee now and I’m kind of a sugar addict. Best wishes.Just started IF yesterday. One thing I have to have coffee with sugar free powder. I want to try to start drinking it just black but it so hard. Any suggestion to help me get to that point?
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Duh....I meant 4-6 WEEKS not months. Oops. But whatever works though.
I’m sure it highly depends on who you ask and how “strict” you plan to be with yourself. If it were me, I’d just have my coffee the way I want and see what kind of results I get over, say, a 4-6 month period. You can always tweak things down the road. I think it’s best to do changes you can live with. I drink coffee with half and half in the morning and since I don’t really care if others consider that to be “fasting enough” it works for me. I plan to do that indefinitely. I have no desire to change at this point. Do what works for you and change as necessary. And don’t be too hard on yourself. If you truly still want to drink it black, hopefully someone will have suggestions for you. I used to use a TON of sugar in my coffee. A ton. One day I just stopped and I don’t even know why. I can’t stand it in coffee now and I’m kind of a sugar addict. Best wishes.Just started IF yesterday. One thing I have to have coffee with sugar free powder. I want to try to start drinking it just black but it so hard. Any suggestion to help me get to that point?
Nah, you're just a VERY patient person
It's weird the different things folks are particular about in their coffee. And what they can manage to change or not change. I bet FB could use what you put in your coffee for a personality test.
When I was doing 16:8, I did have a large cup of coffee with about a quarter cup of milk in the AM, it didn't make me hungry, so I rolled with it!3 -
mangofish44 wrote: »Reading Dr. Fung’s the obesity code changed my life. I’ve been consistently losing 2+ pounds a week and about to hit 35 lbs lost, and feeling a strong sense of satiety as I have not been depriving myself.
I really feel that this is going to be a new lifestyle way of eating / living going forward.
Why is there no biggest loser reunion? Because 10ish of 12 have put all the weight back on. There is simply more to dieting than a calorie in is a calorie out.
Dr. Fung looks at the harmonal changes that happen to the body when you eat protien, fat, or carhbohydrate.
There’s a reason why there is a glycemic index to help diabetics show which food spike your blood sugar causing the insulin reaction. If every calorie was simply the same why would thr glycemic index matter? Why wouldn’t diabetics eat any food they want, keep calorie count low, and disregard the effect that food item has on blood sugar? Simple, different food cause different harmonal reactions in body.
Dr. Fung doesn’t “cherry pick” studies as a poster suggested. The book will change the way you think about eating. It’s a fascinating read and strongly recommended. For the poster who said it’s a “waste to spend 20”, that’s less than most people spend on a day. 15 dollars to change your life? Sounds worth it to me.
I have read a lot of Fung's work, but I would never buy his book. The articles on his website alone don't provide me high confidence. The fact that he doesn't believe in CICO, despite thousands of metabolic ward studies, is the biggest turn off. Also, his belief that fast will help build muscle is a bit laughable. There are many reliable scientist that show the increase in growth hormone cause by fast is a result of metabolizing fatty acids. This doesn't even get into the fact that GH has zero impact on cross-sectional muscle. In fact, there are several meta-analyses that show GH only increases water weight and in burn victims can improve connective tissue.
In generally, I do not take nutrition advice from MD's. It's the same principle in that I wouldn't take cardiology advice from a dermatologist. Yes, they are both doctors, but they do not hold the same credentials. Can MD's help. Sure. Some even might be more educated. But if I am looking for why something is occurring and what are the true benefits (outside of weight loss), than I am looking for people who have PhD's or Masters in the field and actually develop and conduct experiments. Fung is full of theories, but hasn't shown them in a study.
Like you, I also lost a good amount of weight (like 7 years ago and have kept it off), but on the completely different plan. I lost it on a high protein, high carb, low fat plan. I never felt hungry, nor did I feel deprived. Why? Because i ate foods I loved, that kept me full, and included treats as part of the equation. My triglycerides went from 220 down to 40, my HDL doubled, have no inflammation, my A1C is 4.3, and every marker is in a good position.
As part of my journey, I tried IF, Paleo, Keto, and so many more (this was after I lost the weight and was aiming for vanity lbs). What I discovered is that none of those plans work for me. They all leave me starving and cause binge issues.
Regarding GI. The bigger concern is actually glycemic load because people rarely eat foods in isolation after you have been fasting all night. Does GL even matter? Potentially, but I don't think there is evidence showing a huge impact. It might matter in terms of satiety for some. But what I found is that I never had the issues. Ironically, all my best days exercising have been after I have consumed very high sugar, moderate protein meals. Ultimately, I think it comes down to what supports your goals and helps you reach those objectives.
Ultimately, regardless of the plan you follow, it's the one that helps you sustain weight loss that truly provides the benefits. Can we say that IF provides benefits over caloric restriction alone? I am not sure we have sufficient evidence currently to back that. So the question is, if one cares for the science, is what provides the health benefits, caloric restriction or IF. Because I am pretty positive, I received all the same benefits as people following IF and I did the completely different plan.10 -
mangofish44 wrote: »Reading Dr. Fung’s the obesity code changed my life. I’ve been consistently losing 2+ pounds a week and about to hit 35 lbs lost, and feeling a strong sense of satiety as I have not been depriving myself.
I really feel that this is going to be a new lifestyle way of eating / living going forward.
Why is there no biggest loser reunion? Because 10ish of 12 have put all the weight back on. There is simply more to dieting than a calorie in is a calorie out.
Dr. Fung looks at the harmonal changes that happen to the body when you eat protien, fat, or carhbohydrate.
There’s a reason why there is a glycemic index to help diabetics show which food spike your blood sugar causing the insulin reaction. If every calorie was simply the same why would thr glycemic index matter? Why wouldn’t diabetics eat any food they want, keep calorie count low, and disregard the effect that food item has on blood sugar? Simple, different food cause different harmonal reactions in body.
Dr. Fung doesn’t “cherry pick” studies as a poster suggested. The book will change the way you think about eating. It’s a fascinating read and strongly recommended. For the poster who said it’s a “waste to spend 20”, that’s less than most people spend on a day. 15 dollars to change your life? Sounds worth it to me.
I have read a lot of Fung's work, but I would never buy his book. The articles on his website alone don't provide me high confidence. The fact that he doesn't believe in CICO, despite thousands of metabolic ward studies, is the biggest turn off. Also, his belief that fast will help build muscle is a bit laughable. There are many reliable scientist that show the increase in growth hormone cause by fast is a result of metabolize fatty acids. This doesn't even get into the fact that GH has zero impact on cross-sectional muscle. In fact, there are several meta-analyses that show GH only increases water weight and in burn victims can improve connective tissue.
In generally, I do not take nutrition advice from MD's. It's the same principle in that I wouldn't take cardiology advice from a dermatologist. Yes, they are both doctors, but they do not hold the same credentials. Can MD's help. Sure. Some even might be more educated. But if I am looking for why something is occurring and what are the true benefits (outside of weight loss), than I am looking for people who have PhD's or Masters in the field and actually develop and conduct experiments. Fung is full of theories, but hasn't shown them in a study.
Like you, I also lost a good amount of weight (like 7 years ago and have kept it off), but on the completely different plan. I lost it on a high protein, high carb, low fat plan. I never felt hungry, nor did I feel deprived. Why? Because i ate foods I loved, that kept me full, and included treats as part of the equation. My triglycerides went from 220 down to 40, my HDL doubled, have no inflammation, my A1C is 4.3, and every marker is in a good position.
As part of my journey, I tried IF, Paleo, Keto, and so many more (this was after I lost the weight and was aiming for vanity lbs). What I discovered is that none of those plans work for me. They all leave me starving and cause binge issues.
Regarding GI. The bigger concern is actually glycemic load because people rarely eat foods in isolation after you have been fasting all night. Does GL even matter? Potentially, but I don't think there is evidence showing a huge impact. It might matter in terms of satiety for some. But what I found is that I never had the issues. Ironically, all my best days exercising have been after I have consumed very high sugar, moderate protein meals. Ultimately, I think it comes down to what supports your goals and helps you reach those objectives.
Ultimately, regardless of the plan you follow, it's the one that helps you sustain weight loss that truly provides the benefits. Can we say that IF provides benefits over caloric restriction alone? I am not sure we have sufficient evidence currently to back that. So the question is, if one cares for the science, is what provides the health benefits, caloric restriction or IF. Because I am pretty positive, I received all the same benefits as people following IF and I did the completely different plan.
That’s incredible you’ve kept the weight off so long. I have yoyod in years past and have a feeling this time will be different.
1
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