Intermittent fasting
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janejellyroll wrote: »janejellyroll wrote: »janejellyroll wrote: »hey,
The biggest tip however i can give you is to make sure that with your dinner in the afternoon/evening, it consists of no lower than 50 percent carbs as they are the main source of energy your body uses and it will go to your carbs first for energy use.
I can't eat 50% carbs and lose weight. I mostly follow a ketogenic low carb, high fat and moderate protein intake diet. If you don't eat carbs then your body has no choice but to burn fat for fuel. I also believe that most carbs are the worst thing you can eat, especially when diabetes runs in my family. You should read the diabetes code and the obesity code by dr Jason Fung. It is absolutely eye opening.
I get at least 50% of my calories from carbohydrates, things like broccoli, lentils, peppers, oats, greens, black beans, and cabbage. I certainly don't think you're obligated to eat these foods if you don't want them, but I don't understand how they're the worst things I can eat. And if Jason Fung is telling people they are, then I would love to know how he is drawing that conclusion.
i said MOST carbs. But yes beans, oats and lentils are in that bad group because they are a starch. Vegetables however are not. I eat a TON of vegetables, my meals are atleast 50% to 75% vegetables. Legumes also create a inflammatory response in your body, so do all grains.
Beans and grains are heavily associated with the diets in the "blue zones," where people live longer than usual. You may choose to believe they live longer *despite* the fact that they frequently eat these foods, but there is no good indication that these foods are harmful.
I don't know what you mean by "most carbohydrates" being harmful while also eating a diet of 75% vegetables (but also somehow being ketogenic). If 75% of your calories are coming from vegetables, you're eating mostly carbohydrates.
Do you know what a ketogenic diet is? It's not all meat... vegetables are still one of the most important foods in the diet. Just not green beans, corn or peas as those are overly high in carbs. Fruit is also "allowed" on a keto diet but in very low amounts although eating the fruit itself is much better than drinking fruit juice because of the fiber the fruit contains. Also i said my meals, not snacks. Snacks are 100% protein and fats so 75% of my diet is NOT carbs. For instance 100grams of broccoli contains around 6 or 7 grams of carbs now compare that to oats 100grams of oats with 60 grams of carbs or kidney beans 100 grams with 23 grams of carbs. Grains and vegetables are not comparable for carb content.
I'm familiar with a ketogenic diet. I'm skeptical about a supposedly ketogenic diet where 75% of the calories are coming from vegetables. Snacks are part of your daily meals, so it appears that your meals aren't 75% vegetables.
Again, the claim that beans and grains are harmful for us is a bold one. I understand it may be what Jason Fung is telling people, but it's not a claim based in evidence. In actual large-scale studies, diets rich in carbohydrates from beans, grains, and vegetables have positive health associations.
I'm not arguing against a ketogenic diet. I do believe there are ways for people to meet their nutritional needs on a wide variety of dietary styles, including (most likely) a ketogenic diet. I'm addressing your claim that most carbohydrates are harmful or that people need to eat less than 50% of their calories from carbohydrates in order to lose weight. Jason Fung's ideas about "bad groups" of starches are unhelpful and inaccurate.
I don't actually think you are familiar with it otherwise you'd know that vegetables are not 100% carbs... which is what you're thinking. I can turn those grams into percentage if you'd like. Those vegetables get a good soaking of organic butter, and the protein portion is about 5 or 6 oz sometimes more depending what it is, usually cooked in fat or a high fat sauce. My plate may be 75% vegetables by mass but the macro percentage is 50 or more % fats 30% protein and between 10 and 20% carbs. So yes it does work.
Dr. Jason Fung is a specialist in Toronto whom specializes in curing type 2 diabetes and obesity. He has a 90% success rate with his patients, the other 10% are patients that don't follow his protocols. Type 2 diabetes is the over abundance of insulin in your body, it then gets stored as fat. If you've ever been told you're insulin resistant you are pre diabetic. What causes your body to produce too much insulin you may ask? High carb and sugar foods such as grains, legumes and processed sugars. I was insulin resistant aka pre diabetic, I fixed my health with low carb(yes this includes vegetables), high fat and moderate protein.
I am well versed in the studies you are speaking of and everyone of them have had issues with how they're done. Dr. Fung's books touch on every one of them as well. So go read his books and come back and tell me how his real life protocols don't work and the evidence of high carbs being unhealthy for your body is wrong. Oh and maybe get some fasting and then non fasting blood work to see where your insulin levels lie after your 50% or more calories from carbs diet.
If high carbs are so unhealthy for the body--how do you explain the Italians and all the carbs they eat? They are extremely healthy and I rarely see an obese person on the street. I live here and make pasta everyday, and they also eat pizza, wonderful breads and sweets. How does Fung explain it?7 -
hey y'all,
I did this whole lose weight thing about 5 years ago. I lost 45 pounds and worked my *kitten* off... literally 😉. Problem was the minute i relinquished 100% control i gained the weight back. Now 2 kids later i was almost at my highest weight. I've started releasing weight again but this time I've started intermittent fasting. I do 16 and 8. Does anyone else add intermittent fasting to their weight release journey?
I'm diabetic and I do a 20:4 fast everyday and a 24 hour fast once a week. However, this app has helped me also stick to a caloric deficiency as well. Haven't been on this long ... a month or so. However, my body hurts less (diabetics will understand this). My sugar is better controlled and I have lost a bit of weight. I stop eating at 3 PM and start at 11AM. Feels good most days but some days are harder than others.1 -
I used to do this and it actually worked really well for me lost a good amount but Christmas came and I got addicted to food again lol. Always every bloody year something to do with food spoils it.. oh and having children doesnt help me in the slightest 😂 right now I'm kinda doing it but not sure I would call it intermittent fasting as I skip breakfast ( i do have a cup of tea in the morning so this breaks my fast) I find this easier when I'm not hungry & can happily last until 12/1PM without food then I'll have dinner whatever I like really, even portion sizes are a little big but that's the reason i skip breakfast as well to give me those extra calories as I really love having my dinner lol. Then I'll eat again at 5PM (tea) then nothing more rest the day unless I get peckish I'll eat a small bit of fruit which helps. Have lost 4lbs so far in a week. I am breastfeeding too so this probably burns extra calories which helps as well1
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Hello everyone. I've read through this thread with fascination as I've been hearing a lot about IF and the supposed benefits. I have a couple of questions and observations that hopefully those using an IF method can help me with.
Firstly, I probably did the 16/8 method most of my life as I was terrible at eating breakfast. Honestly preferred the lay in int the mornings. I'd get up, grabs a coffee and head into work and not eat till lunch. I put this down to why I'm so big. By lunchtime I was starving and literally ate everything in site! Seems as this is my normal habitual behaviour which I'm trying to crack, is it a good idea for me to start with this method again more formally? When using this method (and all of them), I'm surmising that I would still limit myself to my current 1,700 cals in the eating period?
If I decided to try the 5:2 method, I'm assuming those calories are forfeit for the week? So for example, I would cut out an additional 3,400 calories a week from my current intake? Is this a good idea, or would people recommend I increase the target on the non-fast days? Would this make the fasting a waste of time as I'd still be consuming the same calories in the week?
From a practical point, even when fasting, I'd still have to cook meals for my wife and children. How do fasters deal with this?
Cheers
Andy
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I usually do 16:8 but sometimes I extend it to 18:6. Yeaterday I did 20 just because I happened to go into town around the end of my fast and I didnt want to get fast food.
I take my pruvit ketones at the end of my fast and I will drink black coffee during the fasting period as well as water.
I eat a full large dinner(usually between 700-1000 calories) and then I'll snack a little bit before and after. My daily calories are usually between 1300-1600 but I dont strictly count them. I just ball park it and eat until I'm satisfied. I never deprive myself though. If I want junk food now and then? I'll find a way to fit it in.0 -
The way 5/2 is supposed to work is that you eat at maintenance for 5 days and 20% or so of your maintenance cals on the 2 days. It's still an ordinary, reasonable deficit, not some crazy unsafe one.0
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I'm trying to find the right eating window that works for me. It seems the best time for me to stop eating is around 2. That way I can exercise in the afternoon and not be full. Im trying to close the gap in the morning. It's tricky though because the early morning is when I am most hungry. I can hold out till about 9 to 10, but sometimes I get a headache. I'll have somewhere between 1000 and 1200 calories split between two satisfying, healthy, low carb meals. I just want the extra pounds to be gone so I can look like myself again. I'm very impatient and frustrated at how slow weight loss is and I just want to "be" there. But I'll have to put in my time and effort... I'm also deathly afraid that this, too will fail or I'll gain it back. It's hard to know if something is working when the scale won't move. I feel like I look a tiny bit better but I won't feel right until I've lost 20 pounds, at least. Or when I can fit into my old clothes. I need to hear from women who have been successful with this.0
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fatmanthinuk wrote: »Hello everyone. I've read through this thread with fascination as I've been hearing a lot about IF and the supposed benefits. I have a couple of questions and observations that hopefully those using an IF method can help me with.
Firstly, I probably did the 16/8 method most of my life as I was terrible at eating breakfast. Honestly preferred the lay in int the mornings. I'd get up, grabs a coffee and head into work and not eat till lunch. I put this down to why I'm so big. By lunchtime I was starving and literally ate everything in site! Seems as this is my normal habitual behaviour which I'm trying to crack, is it a good idea for me to start with this method again more formally? When using this method (and all of them), I'm surmising that I would still limit myself to my current 1,700 cals in the eating period?
If I decided to try the 5:2 method, I'm assuming those calories are forfeit for the week? So for example, I would cut out an additional 3,400 calories a week from my current intake? Is this a good idea, or would people recommend I increase the target on the non-fast days? Would this make the fasting a waste of time as I'd still be consuming the same calories in the week?
From a practical point, even when fasting, I'd still have to cook meals for my wife and children. How do fasters deal with this?
Cheers
Andy
@fatmanthinuk
Andy.
The whole idea of 5:2 is only to restrict calories on the two fasting days, the five days are supposed to be "eating normally" or in calorie counting terms - weight maintenance calories. Those days eating normally are what makes the two very low calorie days far easier to do as you are effectively only dieting one day at a time and they also should prepare you well for maintenance at goal weight.
Don't understand what you mean by "making fasting a waste of time" - the idea is that over the course of a week you create a sensible and sustainable calorie deficit.
Regarding 16:8 - in general I would say don't fight your natural and preferred eating schedule. If skipping breakfast makes you extra hungry by lunchtime then it seems to me an easier solution to get in the routine of a quick but filling breakfast. Giving up a very few minutes of time in bed to avoid hunger seems like a good deal to me. After all your goal should be to make dieting easier and not turn it into a white knuckle ride.0 -
fatmanthinuk wrote: »Hello everyone. I've read through this thread with fascination as I've been hearing a lot about IF and the supposed benefits. I have a couple of questions and observations that hopefully those using an IF method can help me with.
Firstly, I probably did the 16/8 method most of my life as I was terrible at eating breakfast. Honestly preferred the lay in int the mornings. I'd get up, grabs a coffee and head into work and not eat till lunch. I put this down to why I'm so big. By lunchtime I was starving and literally ate everything in site! Seems as this is my normal habitual behaviour which I'm trying to crack, is it a good idea for me to start with this method again more formally? When using this method (and all of them), I'm surmising that I would still limit myself to my current 1,700 cals in the eating period?
If I decided to try the 5:2 method, I'm assuming those calories are forfeit for the week? So for example, I would cut out an additional 3,400 calories a week from my current intake? Is this a good idea, or would people recommend I increase the target on the non-fast days? Would this make the fasting a waste of time as I'd still be consuming the same calories in the week?
From a practical point, even when fasting, I'd still have to cook meals for my wife and children. How do fasters deal with this?
Cheers
Andy
Hey Andy. First off welcome. I just started 18/6 fasting a few weeks ago and these are my thoughts...
Regardless of what you do you have to track something, either calories, macros, meals, something. I have found very few people can just intermittent fast (IF) without some kind of tracking, or they end up doing what you did and eat everything in site when they sit down to eat.
Every diet I've seen that works is because they person doing it was consistent and mindful. Keto, Paleo, IF, CICO, etc.
My personal reasons for trying IF is to give myself a smaller window to eat less calories, especially when the calorie goals get very small towards the end of my journey. Every time I get closer to my goal weight, I can't keep up with the low cals. I'm hoping this helps.
I also plan to incorporate one day a week of not eating, a 42 hour fast. That's a ways off.
For your purposes, yes, stick to your daily recommended calories on the days you eat. In fact, I went so far as to calculate my weekly calories and divide that between 6 days to see what I COULD eat if I were to skip one day and fast 36 or 42 hours.
There is no hard and fast rule about these things. You really just have to try and see what feels good and works for you. Everyone's threshold for entering into "starvation mode" is different. I know, personally, you can drop me down well below 1000 cals/day and I'll keep losing. I might be hangry, but I'll lose weight.
But the act of tracking is not to make us obsessive compulsive with our eating habits (which unfortunately happens I think too often, certainly has to me), but rather to keep us consuming mindfully. Weight loss and eating healthier are decisions we have to make every day, several times a day, each week, for the rest of our lives. It becomes a practice. Habits make for a lifestyle.
Best of luck and I'll send you a friend request.0
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