Intermittent Fasting

Discussion in 'Health & Fitness' started by Talker, May 4, 2012.

  1. Talker

    Talker Hall of Fame

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    This subject has been touched apon occassionally in threads so this article has a more complete coverage of the benefits and cautions for some people.

    The references are the bottom for those that like to have such things. :)

    As I mentioned in other threads, I like to limit calories early in the day and eat later in the evening. I've lost a lot of weight easily this way but wasn't sure if this was unique to my body or not.

    This doesn't come under intermittent fasting as I just go from 9-12 hours and often have a 'little' snack in between, that works for me though.


    http://fitness.mercola.com/sites/fi...-growth-hormone.aspx?e_cid=20120504_FNL_art_1
     
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  2. OTMPut

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    Sometimes i skip breakfast and i eat lunch post my lunch-time work out. So that is usually about 15-16 hours of fasting.

    The warrior diet is interesting. Not sure if it is feasible for a 10-12 hour a day desk-bound modern salary man.
     
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  3. SalvadorVeiga

    SalvadorVeiga Rookie

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    it is.

    I'm on it. The better part, it doesn't feel like im on a diet.
     
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  4. Wuppy

    Wuppy Professional

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    All calorie-restrictive diets are beneficial for some reason.
     
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  5. OTMPut

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    When do you exercise? Just before feasting? How often do you exercise?

    I am tempted to give it a go just for experience sake.
     
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  6. SalvadorVeiga

    SalvadorVeiga Rookie

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    I get off work late not the typical american schedule since im portuguese dinner is kind of always late, but that doesn't break the guidelines o the diet

    I workout 2-3x's a week, on very intense workouts. I weightlift at 90% RM so it's intense.

    They are 50 minute or so workouts. I'm usually done by 10 PM with the training.

    I then feast right when I get home with a big salad and a big dinner.

    By 00.30-1 AM I'm in bed most times.

    Been on this for 3 months now.

    Instead of phasing into the diet I jumped right in (instead of eating fewer meals slowly and the intervals between being further apart). It was always very easy for me to spend a whole day without eating.

    Aside from the first day where I felt a little bit light headed, everything else was a breeze.

    More energic, sleep like a baby ... and in terms of convenience woww.
     
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  7. OTMPut

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    Thanks.

    How do you manage tennis? If you play in the morning, can you go without solid food until evening? Do you take anythin liquid durin the day?
     
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  8. Power Player

    Power Player G.O.A.T.

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    Im still doing it. I love it. Usually play tennis in the evening. If I have a morning match, that is like once a week so I break the fast early for it. No biggie
     
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  9. Talker

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    That's how I look at it, if an occasion comes up then I'll eat and just continue the next day.
    Doing it this way takes off the 'pressure' of having to do everything by the book.
     
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  10. Cindysphinx

    Cindysphinx G.O.A.T.

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    I saw a nutritionist many pounds ago when I had a weight problem. I had an issue with binging in the late afternoon and evening, with big sugar cravings.

    One thing she helped me do was learn to front-load my calories. Big breakfast, big late-ish lunch, small dinner. This brought the cravings under control and I lost weight without doing anything drastic.
     
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  11. tricky

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    Intermittent fasting is still kind of evolving; it's where low carb diets were in the 90s. There's enormous interest in the connection between fasting and autophagy, the latter which is associated with anti-aging.

    I do IF and here are my personal notes . . .

    1) IF works really, really well if you tend to overeat when you work long hours or have a high pressure job. You are probably eating to relax. IF forces you to actually take real breaks and relax. At the same time, you're still allowed to enjoy meal time as a reward for your work.

    2) On one hand, it's easy to gorge after a fasted state. On the other, your taste for food becomes more sensitive, so you'll naturally develop a taste for less heavy food.

    3) IF is harder for people who habitually eat a real breakfast and/or used to eat a lot of carbs. You may want to transition to a higher protein diet before trying IF.

    4) There's definitely a window, where once you past a certain number of hours (for me, it's about 14-16 hours), you feel "warm." It feels like a very low grade fever, but your alertness increases.

    5) Training from a truly fasted state was not fun, but taking BCAAs prior to activity seemed to make a difference in mental clarity. There's a transition, but you get used to it, and your work capacity is almost the same as if you went through a normal pre-WO. Your ability to focus is hightened.

    6) A very small post-WO window (<4 hours) seemed to make a difference. This may be an enhanced partitioning effect.

    7) My working theory on autophagy is that -- if it's significant and not excessively catabolic -- you'll first notice it with your skin. You may notice less dry patches, softer/tighter skin, clearing up, etc. I started noticing this, when I tried fasting 23+ hours.
     
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  12. r2473

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    I fast for 8-10 hours daily.
     
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  13. Kevin T

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    I fast about 7 hours a day. Usually 10pm to 5am. :)
     
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  14. tricky

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    That's the thing. IF for most people is really just a late, late brunch (or afternoon "break fast.") That works.
     
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  15. Power Player

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    Cool..now try it out for 16 and see what happens.
     
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  16. r2473

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    Don't you usually wake up a few times a night and drink a protein shake?

    I probably do fast for 12-13 hours. From around 9pm until 10am. But I really make the most of my non-fasting hours.
     
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  17. adventure

    adventure Banned

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    Everyone fasts. It's called sleep.
     
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  18. tennytive

    tennytive Semi-Pro

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    About 10 years ago I tried fasting for a week. Nothing allowed but water and juicing vegetables and fruit. The idea was to give your digestive system a break.

    First day I had headaches from no coffee, but after that, I was able to deal with it okay. Best time to try this is in the hot humid weather to sweat out a lot of the toxins. The theory is that the body will first eat up all the fat, then attack any diseased areas, but I don't know that this is true for a fact. I read about people fasting for 40 days to purify their systems, but there was no way I was about to try that.

    I was healthy and not overweight, so I can't say if it really affected me or not, other than being hungry and losing about 11 pounds. It's easier if you can get a friend to fast with you at the same time for mental support.

    The hardest part was going to a job and seeing a huge lunch spread and telling everyone I had to pass on it. Second hardest was turning down grilled brats and cold beer on a 90 degree day at a friend's house. Brutal.

    That was the third year I fasted, but haven't since. Once a year is recommended, and 1 to 3 day juice fasting has been suggested more often.

    My results were inconclusive, so I don't see myself doing this again anytime soon.
     
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  19. Power Player

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    If you can push it to 16 then eat 2 larger meals in an 8 hour window, you will see some serious benefits.

    Best thing is that you can eat how you want. Since you eat healthy, this is a non issue. I like plain greek yogurt with fruit placed in there, a baked potato and some grilled chicken for lunch...for example.
     
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  20. r2473

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    What types of benefits?

    My weight is probably 10-15 lbs. above "ideal", but in a very healthy range. I eat whatever I want and as much as I want and don't deviate from my weight range. The "core" of my diet is probably healthy, but that's kind of an accident. I just happen to like to eat reasonably healthy food. I think yesterday I had oatmeal for breakfast, turkey sandwich and chips for lunch, and pork loin, potato salad, grilled asparagus, and a beer for dinner. A few nuts before going to bed. I guess that's healthy. Healthier than fast food or packaged food I suppose (both of which I can't stand beyond my potato chips at lunch).

    If I eat less, I do lose weight for a while. I also know how to keep the weight loss going. Last August and September I actually did lose those 10-15 lbs. Got down to ~12%. I then maintained that for a few weeks, and then went back to eating "normal". Well, I gained those 10-15 lbs. back in less than a month.

    So it really makes no sense to deprive myself and be miserable just to keep off those few pounds. Instead, I just follow Peyton Manning's sage advice:

    http://www.youtube.com/watch?v=YGmX6m78zDM
     
    Last edited: May 8, 2012
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  21. sureshs

    sureshs Bionic Poster

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    When sleeping?

    I fast whenever I am not eating.
     
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  22. Power Player

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    You answered your own question really. It just keeps that 10-15 off by regulating your appetite much better. And it's really not that hard.

    But you don't care about that weight and I do. That's really the only difference here.
     
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  23. Kevin T

    Kevin T Professional

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    This is a good point. In reality, I probably fast 22-23 hours per day.
     
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  24. GuyClinch

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    IF is not necessarily calorie restrictive - its just a reduction in frequency of meals. You can eat what you want according to your diet.

    It's often combined with low carb/high protein and tricky indicated. So its like eat .....bunch of hours .....eat. It's interesting because its pretty much the opposite of the eat small meals every couple of hours theory...

    Calorie restriction diets are about finding a set number of calories and making sure you don't exceed that. It's an entirely different approach.

    Both low carb and intermittent fasting are attempts to adapt the body to lower your intake - rather then use your higher mind to 'figure out' what you should be eating..
     
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  25. GuyClinch

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    This is very different then intermittent fasting. The sugar from fruit and juice will constantly be giving you energy and raising your blood sugar.

    With IF you are supposed to go without calories - including sugar between the meals. It's usually combined with low carb/high protein diets. So its pretty much the opposite of what you did - a constant source of sugar/carbs and no protein or fats.
     
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  26. maggmaster

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    If you want to do it with juice, you should use Kale juice or some other fibrous, low cal vegetable. No fruit. At least with Kale the bulk will fill you up and the dietary impact is negligible.
     
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  27. tricky

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    There's some studies that suggest it may actually slow down fat loss a little, but I think that stuff gets mitigated if you exercise regularly. There's a lot of variables at play that experts are still exploring. Autophagy is the real sexy item of IF, but there's various ways to uptake autophagy (fasting, keto diet, no protein intake, calorie restriction, etc.)

    Keifer has a somewhat dissenting opinion on IF (or prolonged fasting) (http://www.dangerouslyhardcore.com/1425/intermittent-fasting-part-3-go-eat-yourself/) and advocates a nutrient partitioning scheme called carb back loading.
     
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  28. Talker

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    Interesting article, it looks to be more beneficial if your BMI is higher and you keep the fast period to around 12 hours.
     
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  29. GuyClinch

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    I don't think I can do it..beyond the sleeping bit. As far as Tricky's article - well I have seen pictures of folks who get very good results from it.

    Your body can use fat for energy too - and I think that's the idea behind it. Some people say whenever you diet - you burn fat - it just your own. That's why a calorie restriction diet works so well - you get alot of benefits from using your own fat stores.

    So with IF you can do the same thing - make your body tap into its own fat stores for energy. That being said personally I stick with the old school..

    Protien before work out - workout - protien + carbs. Ideally I'd like to limit my carbs to just post workout. But way easier said then done. People like my g/f always encourage me to eat crap..

    The interesting thing about trying to carb cycle some - is that its your family and friends that make it very hard.
     
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  30. tricky

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    I agree with his points. Traditional IF itself isn't optimal if you are looking to gain as quickly as possible. I don't think even Martin of LG would disagree with that. Really, the focus of both LG and ESE (which are both VERY simple to follow) is about overall changes in eating habits and lifestyle choices. It's like people who compare LG to UD2.0. Of course, UD2.0 is "better", but it's also a magnitude more difficult to follow if you have a normal social life.

    At the same time, some people can't stand IF. I think that if you're the type of person who really has to eat breakfast in the morning, it's just not for you. Yes, you can tweak the scheduling, but I think you're better off on a more conventional scheme.
     
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  31. Hominator

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    This is interesting. What kind of benefits? I'm not normally a breakfast eater (though I make myself eat it), so I may give this a shot, just to see what happens...
     
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