Intermittent Fasting

$tinky · Aug 10, 2017

So several folks here are pretty into diet and exercise. I've actually gotten good advice from this forum. Has anyone here ever tried Intermittent fasting?

It sounds too easy to actually be a thing.

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

bigbet1234 · Aug 10, 2017

$tinky said:
So several folks here are pretty into diet and exercise. I've actually gotten good advice from this forum. Has anyone here ever tried Intermittent fasting?

It sounds too easy to actually be a thing.

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

I follow this guy a little. I'v heard great things about it. I've lost a little over 80lbs, not from fasting, just changing up my life style a bit. I want to go Vegan, but it is damn hard, my sister is Vegan, and the food she makes is awesome.

https://www.youtube.com/watch?v=tMpR49j0WaQ

slapshot · Aug 10, 2017

Know a few who have done it and it worked for them

ZJP6050 · Aug 10, 2017

$tinky said:
So several folks here are pretty into diet and exercise. I've actually gotten good advice from this forum. Has anyone here ever tried Intermittent fasting?

It sounds too easy to actually be a thing.

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

i do intermittent. i've done it unintentionally for many years before i actually knew what it was. although, i ate late meals before, so it threw me outside of the intended hours. once i learned about it, i cut down the window of times that i eat. i was never a breakfast eater, so i never started eating until after noon. i cut my window between 1pm-6pm, much more strictly than snacking late as i typically did. i tend to not gorge in between those hours, but eat relatively healthy. weekends i give myself freedom but still don't eat before 1pm.

Ricboff · Aug 11, 2017

our ancestors, hunter/gatherers were unintentional fasters; get nothing during the hunt? 'well, hun, we're fasting tonight'..

from the link you provided;
Surprisingly, since I've started intermittent fasting I've increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I've spent training (down from 7.5 hours per week to 2.5 hours per week)

11% is flat out outstanding, visible abs territory. Clearly this worked for him . He likely plateaued --- took a shock to the system to get to the next level. This is one of its benefits.

It's very individualistic. Certainly, for some it can be a poor decision (ex., hpa axis dysfunction)

Of course , weight loss is the goal of intermittent fasting.I do think intermittent fasting and a ketogenic/or a low carb diet (low glycemic) would be your best bet to preserve lean muscle mass , force the body to use exclusively fat stores. In addition, there is evidence it provides a healthier cardiovascular blood profile (lipids/glucose/triglycerides )

when I do it...t's unintentional.

To press the re-set button I go on a ketogenic cycle for 3 months.

FearTheRaven · Aug 11, 2017

I've done it. It works extremely well. I'm fairly adaptable to most things though.

If you get headaches or hunger pangs from not eating for a while may be difficult the first few days.

I usually fast for 20 hrs then eat in a 4 hour window and start with a large salad.

I did it a few months ago and lost a solid 20 lbs. Then went on a drinking binge and put it all right back.

drpugilist · Aug 11, 2017

what are you guys eating with this? proteins, healthy fats? im also assuming no alcohol? how long do you "fast"? also are you working out/exercising while fasting?

bigbet1234 · Aug 11, 2017

drpugilist said:
what are you guys eating with this? proteins, healthy fats? im also assuming no alcohol? how long do you "fast"? also are you working out/exercising while fasting?

Read the link. You fast until 1pm or so, then you go 16 hours. It's pretty simple. You're not changing "what" you eat, but it would help, you're changing when

drpugilist · Aug 11, 2017

bigbet1234 said:
Read the link. You fast until 1pm or so, then you go 16 hours. It's pretty simple. You're not changing "what" you eat, but it would help, you're changing when

yeah i get that, just didnt know if you were trying to eat chicken, fish etc. or can i continue with tacos, pizza and beer!

JamesHat · Aug 11, 2017

I can vouch for positive results. Did more of an extreme version Mon-Fri with only allowing a 4 hour window to eat. Sat and Sun were open but made sure I'd eat less than I usually would on the weekends. Took my stomach a couple weeks to get used to. Constipation kinda sucked but did subside.

dnf0027 · Aug 11, 2017

This may be a dumb question but - Can you drink water during fasting hours? Or other drinks?

slapshot · Aug 11, 2017

dnf0027 said:
This may be a dumb question but - Can you drink water during fasting hours? Or other drinks?

yes water is best

slapshot · Aug 11, 2017

drpugilist said:
yeah i get that, just didnt know if you were trying to eat chicken, fish etc. or can i continue with tacos, pizza and beer!

one friend didn't change the way he eat's except he does the 24 hr fast thing 2 days a week

on them 2 days he's a vegan eats about 200-300 calories Kale Cucumbers Carrots Seaweed

other 5 days eats what ever he wants

drpugilist · Aug 11, 2017

slapshot said:
one friend didn't change the way he eat's except he does the 24 hr fast thing 2 days a week

on them 2 days he's a vegan eats about 200-300 calories Kale Cucumbers Carrots Seaweed

other 5 days eats what ever he wants

as someone else said earlier, i think i already do this most days (eat two times a day). some days i only eat once, usually dinner. or i'll eat lunch but then not again until breakfast the next day. anyway, im not fat but im not in as good of shape as i used to be either. im curious as to if the ppl that are doing this fast are extremely obese or something. i dont see where it would help an average size person, or someone with a only a little more fat than they would like.

FearTheRaven · Aug 11, 2017

dnf0027 said:
This may be a dumb question but - Can you drink water during fasting hours? Or other drinks?

I do water and black coffee.

For breaking the fast I always try to start with a big salad. Find it helps to prepare your stomach for all the food you're about to intake. You don't want to drop 12 buffalo wings into your stomach after not eating for 20 hours. I don't really change what I'm eating too much just try to be somewhat healthy. Also I'll eat my greens/veggies first then proteins and carbs last so you're eating as little of those as possible. I'll still have steaks/burgers/tacos whatever. It's not too hard to abide by. You will notice the pounds start to fly off. Especially if you add a little cardio in prior to eating.

$tinky · Aug 11, 2017

drpugilist said:
as someone else said earlier, i think i already do this most days (eat two times a day). some days i only eat once, usually dinner. or i'll eat lunch but then not again until breakfast the next day. anyway, im not fat but im not in as good of shape as i used to be either. im curious as to if the ppl that are doing this fast are extremely obese or something. i dont see where it would help an average size person, or someone with a only a little more fat than they would like.

Yeah me too. I'm sorta already doing it on accident. I eat lunch and dinner usually and thats it except I do eat like a midnight snack before bed. Just sounds too easy. The friend that told me about it is in great shape like proabably 10-15 % bf.

Dante · Aug 11, 2017

The key is eating on small plates we have been conditioned to clean our plates as kids .. well fill a small salad plate .. and if u are going to eat junk moderation is key.. no need for fads.. been the same weight for years.. of course mix in working out helps

SgtLanquel · Aug 11, 2017

Ricboff said:
our ancestors, hunter/gatherers were unintentional fasters; get nothing during the hunt? 'well, hun, we're fasting tonight'..

from the link you provided;
Surprisingly, since I've started intermittent fasting I've increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I've spent training (down from 7.5 hours per week to 2.5 hours per week)

11% is flat out outstanding, visible abs territory. Clearly this worked for him . He likely plateaued --- took a shock to the system to get to the next level. This is one of its benefits.

It's very individualistic. Certainly, for some it can be a poor decision (ex., hpa axis dysfunction)

Of course , weight loss is the goal of intermittent fasting.I do think intermittent fasting and a ketogenic/or a low carb diet (low glycemic) would be your best bet to preserve lean muscle mass , force the body to use exclusively fat stores. In addition, there is evidence it provides a healthier cardiovascular blood profile (lipids/glucose/triglycerides )

when I do it...t's unintentional. To press the re-set button I go on a ketogenic cycle for 3 months.

It's posts like this that open the door wide for you to join Dr Lanquel on his upcoming North American lecture tour

drpugilist · Aug 12, 2017

been looking into this further. here is a nice article...(if i can figure out how to put it here) http://fitness.mercola.com/sites/fitness/archive/2016/04/29/peak-fasting.aspx

[h=2]What You Eat Still Matters[/h]While some intermittent fasting programs claim you can binge on whatever you want on non-fasting days, I strongly recommend paying attention to the quality of your food regardless of the program you choose.
Since you're eating less, you'll want to make sure you're getting high-quality nutrients from your food. Healthy fats are especially important, as intermittent fasting pushes your body to switch over into fat burning mode. If you feel tired and sluggish, it may be a sign you need to increase the amount of healthy fat in your diet.
Cutting net carbs (total carbs minus fiber) is equally important. Fructose is particularly troublesome as it activates a key enzyme, fructokinase, which in turn activates another enzyme that causes your cells to accumulate fat and resist letting any of it go. If you're overweight, insulin-resistant, or diabetic, reducing sugar consumption is really key. So, as a general rule — whether you're fasting or not, and regardless of the fasting schedule you're on — I believe it's important to eat a diet that is:

High in healthy fats. Many will benefit from 50 to 85 percent of their daily calories in the form of healthy fat from avocados, organic grass-fed butter, pastured egg yolks, coconut oil, and raw nuts such as macadamia, pecans, and pine nuts.
Moderate amounts of high-quality protein from organically raised, grass-fed or pastured animals. Most will likely not need more than 40 to 80 grams of protein per day. (I recommend limiting protein to one-half gram of protein per pound of lean body mass.)
Unrestricted amounts of fresh low net carb vegetables, ideally organic.

[h=2]Peak Fasting — How Long Should You Fast?[/h]Besides when and what to eat, another common question relates to duration. Just how long must you continue intermittently fasting? While some embrace it as a lifestyle (and this tends to be particularly true of those who restrict their daily eating to a specific window of time), it's not something you have to do for the rest of your life. I don't recommend any of the other types of fasting as they have major shortcomings from a metabolic perspective that I will discuss in my new book on this topic.
As a general rule, I recommend a new type of intermittent fasting that I call Peak Fasting, which is done every day rather than a few days a week. However you can certainly cycle in off days due to schedule or social commitments. The key is flexibility. But if circumstances allow, seek to do it every day. The process is simple.
Stop eating three hours before bed and don't have your first meal for at least 13 hours. Measure your blood sugar at that time. You can do this every half hour, and when it starts to dramatically rise, this is an indication that you need to break your fast and eat food.
Why? Because suddenly rising blood sugar when you haven't eaten is a sign that glucogenesis is setting in. By definition, glucogenesis refers to the production of glucose from a nonglucose precursor, such as protein. Once your body starts converting protein to glucose, you're breaking down your lean muscle mass, and this is NOT healthy by any means.
This is also why I strongly recommend avoiding longer complete fasts. Research shows you can lose about ¼ pound of muscle mass per day if you fast for two days or longer! If you reach 16 to 18 hours and your blood sugar still hasn't spiked, feel free to eat if you want to.
If you're overweight and/or have symptoms of insulin and leptin resistance, such as high blood pressure, high cholesterol, or full-blown type 2 diabetes, continue intermittent fasting until your insulin/leptin resistance improves, and your weight, blood pressure, cholesterol ratios, or diabetes normalizes. As an example, if you need to lose 50 pounds, you're looking at about six months or so of intermittent fasting, after which you can revert to eating more regularly.
After that, all you need is a "maintenance program." Keep track of your markers, and if they start sliding, go back on the fasting program of your choice again for a number of weeks or months. Alternatively, you could intermittently fast for say one month, twice a year, as a form of maintenance.
Remember over half of the U.S. population is either diabetic or prediabetic, so measuring blood glucose is a powerful and cheap test. You can purchase the Bayer meter6 on Amazon for $7 and the strips are less than 25 cents apiece. I have tested many meters and this is the clear value winner. For less than $1 or $2, you can accurately and simply identify the ideal time of your intermittent fast.
If you are new to fasting, it may take some time to work up to 13 hours, but once you start activating your fat burning system you will easily achieve this. The most effective way is to limit your net carbs (total carbs-fiber) to under 40 grams per day and do not exceed more than 1 gram of protein per kilogram of lean body mass.

drpugilist · Aug 12, 2017

im thinking of doing a keto fasting hybrid for five days. hardest part for me is going to be no alcohol. i like beer and having fun!

Intermittent Fasting

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