mermer45 Member

Avoid

It goes in fits and starts and is not linear. I found that when I did fasting/cr for 3 days a week I lost weight more consistently and when I moved to a 5:2 system I've steadied....but I am around my target weight so not too worried

Well a pound a week is impressive....it's a sustainable amount without you-yoing. Any more than that at there's a danger you eventually end up losing muscle and not fat.

The pales diet is typically relatively high in protein and high protein diets are correlated with high IGF-1 hormone readings. In turn, a high IGF-1 count is associated with various cancers, in particular prostrate cancer. Cancers are mainly age related diseases. So having a high protein diet is probably ok for the young…

Between 16.2 and 16.7 % . Was 22.5% but now rediscovered my abs!

Weight loss seems to have stablished this week ....a loss of 16lbs since I started. Bodyfat has moved down from 22.5% to 16.8% and seems slower to shift. However, I've plateaued before and then suddenly broke through...who knows! One thing is for sure is I've got loads more energy and have become much fitter. In the last 7…

The science suggests that on average people over consume by 10% on their up days. I can't really comment too much because I don't really count calories on my up days....plus I'm now doing lots more exercise.

I started 11 weeks ago doing three fasts each week of 24 hours. I,ve lost 16lbs and 6% bodyfat, so I've now reduced it to twice a week.

51....and happy if you wish to add me. Currently doing IF (intermittent fasting) two days each week with good success. Enjoy discussing and reviewing the science behind eating healthily.

If you only want to consume 100 calories then 20 grams of protein might be a little too much as this would take up 80 of the hundred calories. To help assimilate protein more effectively you should also include some carbs in the after workout .

I do the alternative day fasting diet.....on Monday, Wednesday and Friday I only eat around 600 calories in the evening.....on thie other days I get to eat what I like....although oddly enough once you are on this diet you end up having much greater control on the 'normal' days too!

This is part of another article which I wrote, which contains references to the evidence you seek. If a goal, as part of doing IF, is to reduce your IGF-1 levels then current evidence suggests that a good strategy is not to exceed the recommended daily allowance of 0.8 grams of protein per kilo of body weight and/or limit…

There is now very good evidence thar high protein diets are potentially damaging for long term health. It has been shown that high protein, particular from milk, is linked to certain cancers and neurological diseases. The Recommended Daily amount is 0.8 grams per kilo of body weight.

This is all correct, but it is also worth putting IGF-1 into perspective. Mike Mosely, the presenter of the programme, is in his 50's, had a high IGF-1 reading, and had a father who suffered from prostate cancer. Therefore, lowering IGF-1 was of primary importance to him for the reasons you stipulate. There is other…

In the USA, the Recommended Daily Allowance for Protein is 0.8 grams per 1 kilo of bodyweight. In the World Health Organisation it is lower. There's now some very compelling science that points to serious health risks of high protein diets. High protein diets have shown a strong correlation with an increase in the hormone…

Nearly all the legumes ( chickpeas, navy beans, haricot beans, peas etc) have high levels of protein. Throw in just a few nuts and you also have a full range of the necessary amino acids used by the body to make 'complete' proteins. Another good source is Quinoa - it cooks like rice and and is actually a type of seed from…

Fantastic job well done! Just one thing,,,too much protein may not be a good thing. High protein consumption is associated with high IGF-1 levels...which in turn has high correlations with certain cancers. RDA is 0.8 grams per kilo of body weight.

Just wondering on everybody's progress. I been fasting on Monday, Wednesday and Friday since the horizon programme and so far have kept to it. On those days I eat only at supper and consume around 600 calories....and occasionally a little more if I've also done some exercise during the day. Results so far. Weight down to…

I've given up calorie counting on up days...I just eat normally and try to make sure I eat healthily and don't over indulge. (except the ocassional weekend blip).... I feel that if I calorie count I'll start worrying too much about my diet on the up days....isnt the whole point of this diet that on up days you don't need…

Still here and about to start my 7th week. Weekend has been a little over the top.... over indulged from too many social engagements...but back tomorrow and almost looking toward to it. It's working for me at the moment.

Interesting. Hunger pangs are controlled by a hormone called Ghrelin. Some research suggests that Carbs are actually better than protein (and then fat) in reducing Ghrelin levels for 3 hours after consumption. However, in the subsequent 3 hour period Ghrelin levels bounce back higher than before if only carbs were…

You need to be careful on your thinking about Fats. It's not so simple - and the health and food industry are notorious at exploiting this. What you certainly want to stay away from is hydrogenated (trans) fats - these are possibly the most dangerous. There are many fats that are saturated that seem to have health benefits…

The RDA for the U.S is around 0.8 Grams per Kilo of body weight. The World Health Organisation is even less. Despite this... lots of people seem to follow high protein diets to lose weight or gain muscle. However, there is compelling evidence that high protein diets, particularly of animal fat, raises the hormone 'IGF-1'.…

Don't feel bad. The guideline is to have 25% of normal calorie requirements on the down day. However, this is an arbitrary figure, if you do 33% or 50% there's still likely to be a benefit but it will just take longer. However, slow and steady often wins the day. You might want to consider eating nothing for breakfast and…

The main reason why people are adopting coconut is that it is mainly saturated fat, it contains significant amounts of lauric acid which supposedly doesn't create more bad cholesterol. Also, the fat is a medium-chain triglyceride which means that it absorbed and metabolized for energy more easily than other saturated fats…

I've just finished reading the book 'The China Study' - which is very well peer reviewed. This books makes a convincing case that animal protein rather than plant protein is a major factor in most western style diseases (cancer, heart disease, diabetes etc). To quote the NY Times "The book focuses on the knowledge gained…

JSL_MFP, many thanks. I will have a read. Over the weekend, I've also read the 'China Study' - which seems to be a very reputable publication and very well peer reviewed. The book makes the case that animal protein encourages cancer cell proliferations, whereas plant proteins do not. This book first comes to this…

Suggest you find out for sure the root cause of his objection. Is he objecting because by spending time on MFP you focus less on your relationship or is it just because he feels you aren't acting like a 'normal person' If its the latter then he's not being particularly tolerant. If its the former than you obviously need to…

Yes, somewhere around 65 grams of protein would be right. If that's about right for you anyway then great! I gram of protein has 4 calories. So that would mean that you get around 260 calories per day from protein. If your total calories intake in a day is 1800 calories then protein would represent around 260/1800 * 100 =…

Yes, completely agree. I had come to the same conclusion and decided to keep at around 1gram per kilo, particularly as I'm quite active. So far I've lost around 3.9 kilos in 5 weeks and 3.7 kilos has been body fat, so hopefully it's not too far off. One thing I would like to understand is if there's any difference between…