Intermittent fasting

gaberelli said:
I’ve been IF for quite a while now and OMAD when I travel for work. When it sounds as simple as skipping breakfast, looks easy. Tough part is nothing AFTER dinner and making lunch and dinner wise balanced food choices as you would for any good lifestyle. Just limits the window for food going in. Can’t help but restrict calories even when a few bad choices slip in there.


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Same here. Every great once in a while I have a breakfast meeting (like once a quarter). If I am eating the right foods/macros, skipping breakfast and even lunch is easy. Hell, it's hard to remember to eat lunch when I am busy many days. Making good choices is key. Cooking dinner at home is easy. Eating lunch out and about with other people and during work is more challenging to the will power...
 
Normally I work and therefore eat lunch solo. So, when I am in my groove it's easy. No time? Skip lunch. Got time? Pick good options.

The trouble comes when I have been out of my cycle for a bit. It's HARD to get going. Once you are though, it's easy to stay on track...
 
I'm currently doing what works for me, but modified.

I haven't been a regular breakfast eater for years. I will eat bacon/sausage/steak and eggs on a weekend morning, but normally skip it during the week. I'll eat a big lunch and sometimes a full meal at dinner(supper), but it is always some type of meat and vegetable.

The modification? Beer. I cut out the casual and daily drinking. And I drank a lot, in my opinion.

If I can manage to shed another 0.8lbs before Thursday, I'll have lost an even 10lbs this month.
 
Chuckman said:
That's because the data aren't clear. Fasting just isn't the best option for everybody and then all cases.
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Fasting isn't the issue. The consensus is in that fasting has a wide range of benefits for everybody if done correctly. Controlled eating windows allow your body opportunity to to do all sorts of things more efficiently. Prolonged fasts have even more upside.

The disagreed points were over supplementation and pharma, as well as M-Thor inhibitors and such.
 
bigfelipe said:
Fasting isn't the issue. The consensus is in that fasting has a wide range of benefits for everybody if done correctly. Controlled eating windows allow your body opportunity to to do all sorts of things more efficiently. Prolonged fasts have even more upside.

The disagreed points were over supplementation and pharma, as well as M-Thor inhibitors and such.
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I admit I am dated regarding info. Do you have any links to peer-reviewed or refereed pubs on IF? I have an open mind.
 
bigfelipe said:
https://scholar.google.com/scholar?...t+fasting&hl=en&as_sdt=0&as_vis=1&oi=scholart
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I am not a health expert but it seems that there is very little hard science and true peer to peer reviewed studies on the proving the benefits of fasting in terms of weight and metabolic diseases for the population in general. It definitely works for some people but when you look for the hard science behind it there isn't much that supports fasting as being superior to continuous calorie restriction. There is some basic research and then a fair amount of animal trials but the vast majority of the info is anecdotal. I started looking into it recently because I have a few friends who have had great success doing it and I was interested in the concept.

For me the take away is:

Conclusions: Clinical research studies of fasting with robust designs and high levels of clinical evidence are sparse in the literature. Whereas the few randomized controlled trials and observational clinical outcomes studies support the existence of a health benefit from fasting, substantial further research in humans is needed before the use of fasting as a health intervention can be recommended.

https://academic.oup.com/ajcn/article/102/2/464/4564588

Some of the studies indicate it is not better than other approaches for the population at large.

Conclusion
Our results on the effects of the “5:2 diet” indicate that ICR may be equivalent but not superior to CCR for weight reduction and prevention of metabolic diseases.

https://academic.oup.com/ajcn/article-abstract/108/5/933/5201451?redirectedFrom=fulltext

I am not saying not to do it but that there are lots of ways to skin a cat. Fasting seems to be a legitimate tool in the tool box for some but it does not seem to hold up as superior under scientific review. If I am missing something please help me out.
 
I know a number of people that IF and NONE use the 5:2. The 5:2 is the only approach with much for published studies though.

You really need to break fasting into two types, eating window vs prolonged fast. The benefits of prolonged fast venture into the complete health/disease management realm. Hotly debated, only some science behind, but been around for centuries. Trials currently underway in CA for breast cancer chemo combined with prolonged fasting. Idea is sick cells particularly don’t like a fasted state and are more susceptible to chemo death whereas healthy cells rebound from fasting better and survive chemo better.

Eating window fasting is simply a TECHNIQUE to limit caloric intake during calorie deficit weight loss. It’s a technique that works for many because you have fewer “off limit” foods, get to eat a big meal each day, and overall simplifies how many times per day you need to be concerned with what and how much you are eating.

I don’t think there’s any “magic” to IF. It’s just something that works for many people.


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I'm running a 16:8 fast this week as a test, and trying to cut some weight hard. I'm still eating, but at a deficit on top of the fasting.

If it works for me, then I will up the calories to where I was before fasting (+400 ish calories) and see if I can continue to lose.
 
Chdamn said:
I’ll have to listen to this when I have time but it runs counter to most accepted knowledge. I.e. splitting your calorie intake into 6-7 small meals spaced just a couple hours apart vs 3 large meals increases your metabolism.

And it’s been said for years that skipping meals sends your body into a starvation mode where it begins to store fat at an increased rate.
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My wife and I have been consulting a nutritionist and doing keto, combine that with daily exercise and daily fasting we have seen the pounds fall off. Im down about 16lbs since the start of Feb and she is down almost 30 since January.
Its all about finding what works for you, I dont fast like her, from 7pm to lunch the next day she doesn't eat at all. Ill wake up and eat a keto bar then the gym.
Her daily routine:
Wake up, gym, and start eating at 12ish, and will eat 1900callories between 12 and 7. Eating around 21 grams of carbs and less then 10g of sugar.
My daily routine
Wake up, eat a keto one bar, hit the gym, and eat about 2200 callories between 12 and 7. Same on carbs and sugar.

Our nutritionist really likes fasting and says she sees the best weight loss results from that combined with less carbs and sugar. We will do one cheat day a week to mess with our bodies metabolism . Most people arent active enough to burn up their carb intake, then left over carbs turn into sugar, and just add fat.
 
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