Intermittent fasting.
Replies
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jhanleybrown wrote: »Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats:
https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus
That is the problem. Rat studies show promising results but they cannot be reproduced in humans.
It doesn't matter though because weight loss and exercise may be able to help your cholesterol without anything else.6 -
jhanleybrown wrote: »Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats:
https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus
That is the problem. Rat studies show promising results but they cannot be reproduced in humans.
It doesn't matter though because weight loss and exercise may be able to help your cholesterol without anything else.
This ^^^
There are no proven 'extra benefits' or magic to doing IF. It's simply one method that helps some people control calorie intake to manage their weight.7 -
jhanleybrown wrote: »Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats:
https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus
I found this. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/4 -
jhanleybrown wrote: »Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats:
https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus
I will keep that in mind if I happen by chance to turn in to a rat!
Right now I will settle for just keeping my appetite under control.6 -
My doctor recommended an interesting book named The Obesity Code, which gives a rationale for IF. He claims it all has to do with insulin. If it works, I really don’t care what the rationale is!🙂 I’m on day 3 of 16/8, so far so good.2
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brendaathens wrote: »My doctor recommended an interesting book named The Obesity Code, which gives a rationale for IF. He claims it all has to do with insulin. If it works, I really don’t care what the rationale is!🙂 I’m on day 3 of 16/8, so far so good.
Your doctor should do a better job of vetting information before recommending things.11 -
So I am on day 5 and I’m actually loving it. It makes it much easier for me to stay within my calorie count!10
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Taytaylynn92 wrote: »So I am on day 5 and I’m actually loving it. It makes it much easier for me to stay within my calorie count!
Good for you. You were very smart to give this a try. Weight management is really just about finding your particular lane to success. Now that you have meal timing down I suggest you really watch for times you seem hungry and look back at the most recently meal eaten to see if you can isolate foods/macros that do not seem to "stick with you" as well.5 -
Taytaylynn92 wrote: »So I am on day 5 and I’m actually loving it. It makes it much easier for me to stay within my calorie count!
Yay! You've got this!3 -
I did 16:8 for years with my window from 2-10pm. I’ve never been a breakfast eater so it was easy for me to adjust to. I normally got hungry around 11-12 so I was just learning to wait a little longer to eat.
I stopped doing it when I started running before work a few days a week. I don’t eat before I run but am starving about an hour after and needed to fuel my recovery and body.2 -
Taytaylynn92 wrote: »So I am on day 5 and I’m actually loving it. It makes it much easier for me to stay within my calorie count!
Good stuff. I had the same experience and did 16/8 for five months. Everything about it was positive for me and I lost all the weight I had intended to lose. I found it an easy and pleasant way to diet, with very little hunger or cravings and exceptionally easy to stay within my calories while getting two filling, full sized meals every day. What's not to like? Keep up the good work!1 -
jhanleybrown wrote: »Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats:
https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus
It happened to me. I've been on and off intermittent fasting for over 5 years. When I've been actively doing IF my cholesterol was so much lower, the first time I thought my results were mixed up with someone else's! The year before (2014) my total had been 233, 2015 it was 190. It hadn't been under 200 in 15 years. Bad (LDL) was 129 in 2014. 90 in 2015. Good was similar, my good (HDL) is always high, 88 in 2014, 91 in 2015. Triglycerides, 89 to 65.
So I thought it was a fluke.
I was not actively following in 2017, and my total was again over 200 - 220. In 2019 I was "on" again. Total, 197. Bad (LDL) went from 119 to 93. Good (HDL) was almost the same once again, 90 and 91. Triglycerides, 85 to 69.
So for me, I now know it isn't a fluke. I'm going to sincerely try to stay "on"!!
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jhanleybrown wrote: »Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats:
https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus
It happened to me. I've been on and off intermittent fasting for over 5 years. When I've been actively doing IF my cholesterol was so much lower, the first time I thought my results were mixed up with someone else's! The year before (2014) my total had been 233, 2015 it was 190. It hadn't been under 200 in 15 years. Bad (LDL) was 129 in 2014. 90 in 2015. Good was similar, my good (HDL) is always high, 88 in 2014, 91 in 2015. Triglycerides, 89 to 65.
So I thought it was a fluke.
I was not actively following in 2017, and my total was again over 200 - 220. In 2019 I was "on" again. Total, 197. Bad (LDL) went from 119 to 93. Good (HDL) was almost the same once again, 90 and 91. Triglycerides, 85 to 69.
So for me, I now know it isn't a fluke. I'm going to sincerely try to stay "on"!!
Curious to know how much your weight also fluctuated between when you were IF-ing and when you weren't. Did you lose weight while Intermittent Fasting and then gain it back when you stopped?1 -
My cholesterol has gone up but I believe it is from my fat loss. Apparently that happens to some people. Skipping breakfast and mostly skipping dinner has not benefited my results.0
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My cholesterol has gone up but I believe it is from my fat loss. Apparently that happens to some people. Skipping breakfast and mostly skipping dinner has not benefited my results.
My experience with this is that unless I am weight-stable at the time of the blood draw, my trigs are completely unpredictable (and usually high)... my Dr and I discussed this at my last appt and we came to the conclusion that when I am losing weight, my body is mobilizing more fat so there would be more trigs in my blood. We are going to try a test for the next blood draw where I eat at maintenance for a couple of weeks before the draw and see what happens with the results.3 -
snickerscharlie wrote: »jhanleybrown wrote: »Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats:
https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus
It happened to me. I've been on and off intermittent fasting for over 5 years. When I've been actively doing IF my cholesterol was so much lower, the first time I thought my results were mixed up with someone else's! The year before (2014) my total had been 233, 2015 it was 190. It hadn't been under 200 in 15 years. Bad (LDL) was 129 in 2014. 90 in 2015. Good was similar, my good (HDL) is always high, 88 in 2014, 91 in 2015. Triglycerides, 89 to 65.
So I thought it was a fluke.
I was not actively following in 2017, and my total was again over 200 - 220. In 2019 I was "on" again. Total, 197. Bad (LDL) went from 119 to 93. Good (HDL) was almost the same once again, 90 and 91. Triglycerides, 85 to 69.
So for me, I now know it isn't a fluke. I'm going to sincerely try to stay "on"!!
Curious to know how much your weight also fluctuated between when you were IF-ing and when you weren't. Did you lose weight while Intermittent Fasting and then gain it back when you stopped?
I’m still new to this, but as long as you’re staying within your calories, I don’t see why there would be a weight gain even if you weren’t intermittent fasting.0 -
Taytaylynn92 wrote: »snickerscharlie wrote: »jhanleybrown wrote: »Ok...researching this now. Apparently it can also improve cholesterol profile. At least in rats:
https://www.researchgate.net/publication/324699669_Intermittent_fasting_decreases_oxidative_stress_parameters_in_Wistar_rats_Rattus_norvegicus
It happened to me. I've been on and off intermittent fasting for over 5 years. When I've been actively doing IF my cholesterol was so much lower, the first time I thought my results were mixed up with someone else's! The year before (2014) my total had been 233, 2015 it was 190. It hadn't been under 200 in 15 years. Bad (LDL) was 129 in 2014. 90 in 2015. Good was similar, my good (HDL) is always high, 88 in 2014, 91 in 2015. Triglycerides, 89 to 65.
So I thought it was a fluke.
I was not actively following in 2017, and my total was again over 200 - 220. In 2019 I was "on" again. Total, 197. Bad (LDL) went from 119 to 93. Good (HDL) was almost the same once again, 90 and 91. Triglycerides, 85 to 69.
So for me, I now know it isn't a fluke. I'm going to sincerely try to stay "on"!!
Curious to know how much your weight also fluctuated between when you were IF-ing and when you weren't. Did you lose weight while Intermittent Fasting and then gain it back when you stopped?
I’m still new to this, but as long as you’re staying within your calories, I don’t see why there would be a weight gain even if you weren’t intermittent fasting.
I guess that's really my question to her. Was her weight constant throughout or did it increase when she wasn't doing IF, simply because she was eating over a longer period of time each day? Because, yes, weight management is solely a matter of calories consumed vs calories burned.
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My cholesterol has gone up but I believe it is from my fat loss. Apparently that happens to some people. Skipping breakfast and mostly skipping dinner has not benefited my results.
My experience with this is that unless I am weight-stable at the time of the blood draw, my trigs are completely unpredictable (and usually high)... my Dr and I discussed this at my last appt and we came to the conclusion that when I am losing weight, my body is mobilizing more fat so there would be more trigs in my blood. We are going to try a test for the next blood draw where I eat at maintenance for a couple of weeks before the draw and see what happens with the results.
From what I have read being weight stable is the "cure". I also wonder if being in a smaller deficit will work when I get closer to whatever my goal is. Right now I am on a statin so it is being controlled until I can test these theories.
Just out of curiosity is your testosterone checked regularly? Mine has greatly increased since starting weight loss. I imagine it will also normalize down to a low level (for my age) when I get weight stable.
It is pretty amazing what weight loss does to our physiology.1 -
brendaathens wrote: »My doctor recommended an interesting book named The Obesity Code, which gives a rationale for IF. He claims it all has to do with insulin. If it works, I really don’t care what the rationale is!🙂 I’m on day 3 of 16/8, so far so good.
That's Fung's book. Fung is a quack. He claims IF and low protein force the body to eat its own skin so that none of his patients ever have loose skin. He's mocked obesity researchers on twitter for being overweight.
4 -
My cholesterol has gone up but I believe it is from my fat loss. Apparently that happens to some people. Skipping breakfast and mostly skipping dinner has not benefited my results.
My experience with this is that unless I am weight-stable at the time of the blood draw, my trigs are completely unpredictable (and usually high)... my Dr and I discussed this at my last appt and we came to the conclusion that when I am losing weight, my body is mobilizing more fat so there would be more trigs in my blood. We are going to try a test for the next blood draw where I eat at maintenance for a couple of weeks before the draw and see what happens with the results.
From what I have read being weight stable is the "cure". I also wonder if being in a smaller deficit will work when I get closer to whatever my goal is. Right now I am on a statin so it is being controlled until I can test these theories.
Just out of curiosity is your testosterone checked regularly? Mine has greatly increased since starting weight loss. I imagine it will also normalize down to a low level (for my age) when I get weight stable.
It is pretty amazing what weight loss does to our physiology.
None of the tests that the Dr has requested has included testosterone... I am now curious and will request that it be included in the next round of tests.1 -
My cholesterol has gone up but I believe it is from my fat loss. Apparently that happens to some people. Skipping breakfast and mostly skipping dinner has not benefited my results.
My experience with this is that unless I am weight-stable at the time of the blood draw, my trigs are completely unpredictable (and usually high)... my Dr and I discussed this at my last appt and we came to the conclusion that when I am losing weight, my body is mobilizing more fat so there would be more trigs in my blood. We are going to try a test for the next blood draw where I eat at maintenance for a couple of weeks before the draw and see what happens with the results.
From what I have read being weight stable is the "cure". I also wonder if being in a smaller deficit will work when I get closer to whatever my goal is. Right now I am on a statin so it is being controlled until I can test these theories.
Just out of curiosity is your testosterone checked regularly? Mine has greatly increased since starting weight loss. I imagine it will also normalize down to a low level (for my age) when I get weight stable.
It is pretty amazing what weight loss does to our physiology.
None of the tests that the Dr has requested has included testosterone... I am now curious and will request that it be included in the next round of tests.
I would not have ever thought to have it checked. My doctor is just crazy thorough. He loves that I do not eat breakfast because my appointments with him are usually mid morning and I am always fasted if he thinks of some other blood test he wants to run.1 -
brendaathens wrote: »My doctor recommended an interesting book named The Obesity Code, which gives a rationale for IF. He claims it all has to do with insulin. If it works, I really don’t care what the rationale is!🙂 I’m on day 3 of 16/8, so far so good.
Fung's is an odd book, interesting and at times compelling and convincing, but his argument has a fundamental flaw: it stipulates something very basic which anyone who's been dieting for > 3-4 months knows is false.
Fung's premise -- which underlies the whole theory of the book -- is that calorie restriction causes your TDEE to decline permanently, in gigantic numbers. So, for instance, he says someone with a maintenance level of 2,500 calories who diets at 1,500 will see his TDEE catastrophically decline permanently to 1500-ish, forcing said person to remain at a very restrictive calorie level for the rest of his life. This is due, he explains, to metabolic processes having to do with "set points" and insulin.
In reality, TDEE does decline as you lose weight, because you're smaller. As any online TDEE calculator shows, the decline is approximately 5 calories per pound lost. So, if your TDEE is 2,500 and you lose 20 pounds, you're TDEE will then be around 2,400. No recourse to complicated physiological or metabolic theories is needed to explain this: you're just ... smaller. And if you lose another 20 pounds, you lose another 100 cals of TDEE, and if you gain weight back, your TDEE goes up.
Anyone who's been dieting and tracking carefully knows this is how it works. Fung's claim that you somehow lose massive cals off your TDEE permanently, in excess of a gradual TDEE decline that's in line with your weight loss, is not supported at all by real world experience.
Unfortunately, every single argument he makes in the book is based on this faulty premise. Because if there's no huge TDEE reduction from calorie restricted eating, as we know there isn't, then there is no reason to do anything but watch your calories.7 -
Curious to know how much your weight also fluctuated between when you were IF-ing and when you weren't. Did you lose weight while Intermittent Fasting and then gain it back when you stopped?
My weight never fluctuates more than 8 lbs or so (120 or so to 128), for years. Was I at lower ends of the range when the results were so much better? I'm not sure about 2015, but I am at the lower end now in 2019, but even the higher end is in a healthy weight range, although not where I like to be. When I'm not doing IF my weight does creep up, but never more than that 8 lbs or so, and then I do something to lose it. IF is great for maintenance but I don't lose with it, I have to track calories to lose.
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magnusthenerd wrote: »brendaathens wrote: »My doctor recommended an interesting book named The Obesity Code, which gives a rationale for IF. He claims it all has to do with insulin. If it works, I really don’t care what the rationale is!🙂 I’m on day 3 of 16/8, so far so good.
That's Fung's book. Fung is a quack. He claims IF and low protein force the body to eat its own skin so that none of his patients ever have loose skin. He's mocked obesity researchers on twitter for being overweight.
I think this is dumb whoever does it, but it seems ironic that the low carber gurus (in whose camp Fung is) are on average much heavier than the high carber gurus. (I favor neither.)2 -
Your comments have all been so amazing and helpful! I've really needed this community! I only started IF a week ago, so I'm still learning. Each week, I've done a one full-day fast as well as 18-6 the other days, and I've learned a lot about myself. As I read your comments, it occurred to me that my two biggest eating issues are my "inner voice" telling me I'm entitled to eat whatever, and my cardiologist saying that since I work out frequently, he's ok with my weight. With IF, my denial of reality has been shattered, and I'm not afraid. LGFRIE said it "kind of liberates you from being a prisoner..." Thanks to you all!!!0
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You'll get over the hunger when you feel it. Just remember that it's mostly the HABIT of eating at certain times that will be the most difficult to resist. I've been OMADing again for 3? weeks now and while it's gotten easier, I still find my stomach grumbling at it's usual eat times. Early morning and lunch.
It gets easier.
Be flexible!! If you're feeling like you want to eat breakfast or if you have a meet up with friends/family or something... it's OK to not IF lol. SO many people think they MUST stay strict. MUST not cheat at all.
IF aint going anywhere. It will be there tomorrow and the day after that.2
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