Great Intermittent Fasting Article

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mrspackrat

Joined: Aug 10
Posts: 567

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Posted: 16 Dec 2013, 13:39
This is great! Finally something that explains how IF works. I do the 5:2 and have had great success but that works for me. I have friends that just can't do that. This article offers others eating patterns that may suit their lifestyle more. Thanks for posting!
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 16 Dec 2013, 14:28
MrsPackRat - I do the 16:8 IF, and I absolutely love it. There is NO chance I will change from this. It's easy, sustainable, and I feel like I can eat everything I want (which I can't, but I can remain in control and make it FEEL like I can...)

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Draglist

Joined: Jun 12
Posts: 821

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Posted: 16 Dec 2013, 15:56
That is great, MrsPackrat! I did the 5:2 for quite a while this year. Now I'm sort of combining the best of both with a little of Keld's indulgence diet thrown in!
Bill Pratt
www.diettruth.org - Links to calorie calculators and IF info
Kingstephen

Joined: Dec 13
Posts: 52

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Posted: 16 Dec 2013, 20:06
Drag I would be very interested to read it, I find Im a bit like a sponge at the moment soaking up all this information.
Life is a journey, not a race.
Draglist

Joined: Jun 12
Posts: 821

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Posted: 16 Dec 2013, 22:35
Couldn't find the one I thought I had, but this one explains the theory... http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0053760
Bill Pratt
www.diettruth.org - Links to calorie calculators and IF info
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 17 Dec 2013, 01:08
I found this by googling "arthitis calorie restriction":

http://www.nutritionj.com/content/10/1/107

Rheumatoid Arthritis is mentioned in the Alternate-Day Fasting and Humans part, last paragraph.

"Johnson and colleagues have examined ADF regimens over the course of several years, including over 500 subjects as of 2006. The authors have noted improvements in the following: insulin sensitivity, asthma, seasonal allergies, autoimmune diseases such as rheumatoid arthritis, osteoarthritis, infectious disease of viral, bacterial, and fungal origin, inflammatory central nervous system lesions involved with Tourette's syndrome and Meniere's disease, cardiac arrhythmias, and menopause-related hot flashes [102]. Much remains to be known regarding the mechanisms responsible for the effects of ADF on these outcomes. Moreover, data pertaining to the use of ADF in human subjects are not yet available in regard to biomarkers specific to blood lipids, oxidative stress, and inflammation. Clearly, this area of research has the potential for new discovery."

I have to admit I haven't read it all just yet - but this tickles me. Wife has rheumatoid arthritis. She needs to read.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Kingstephen

Joined: Dec 13
Posts: 52

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Posted: 17 Dec 2013, 03:00
wow that's really interesting Keld, and seems like by default I hit on something. Its 4.30pm here, normally by now my foot is killing me, yet its not, and its been a long long time since its been this well. Thanks so much for finding this and posting. I hope there are others that see this thread and get some benefit out of fasting as opposed to just eating less and moving more, seems to me to be a much better lifestyle with more side benefits then we realise.
Life is a journey, not a race.
Kingstephen

Joined: Dec 13
Posts: 52

      quote  
Posted: 17 Dec 2013, 03:02
Drag I read that, thank you for posting. Its heavy going but well worth the read and further validation to ADF or IF
Life is a journey, not a race.
mrspackrat

Joined: Aug 10
Posts: 567

      quote  
Posted: 17 Dec 2013, 05:45
kingkeld wrote:
MrsPackRat - I do the 16:8 IF, and I absolutely love it. There is NO chance I will change from this. It's easy, sustainable, and I feel like I can eat everything I want (which I can't, but I can remain in control and make it FEEL like I can...)


Funny, I remembering commenting on one of your posts recently when you said you only eat in a certain window. I didn't get how that was a fast. This really does explain it well. I'm sort of bed-ridden due to a back injury and the 5:2 I isnt doable now (the hospital food was way too tempting!) plus I'm on lots of meds. As of yesterday, I was able to easily sneak in that 16 hour window of no eating without a problem and until I'm back on my feet, I can totally see doing this daily.. I still love doing the longer fast days. I've also passed on the article to a few people but it's amazing how people are so resistant when you talk about missing a meal or eating less. I guess I'm one of the lucky ones that's not addicted to food.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 17 Dec 2013, 05:56
Oh I'm definitely addicted to food. I'm addicted to sugar. But IF makes me able to pig out AND maintain my weight. What is there to NOT like?

Right now, I'm eating lunch at a small buffet. Today's meal consist of:

50g hamburger steak
150g smoked salmon
120g breaded, deep fried fish filet.
110g of ham
50g of asparagus

Enough food to satisfy a food addict? He'll yeah

I'm gonna go home and enjoy a smoothie and a plate of dark chocolate before dinner. Dinner had vegetables 300g of meat balls.

Long live intermittent fasting!

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
mrspackrat

Joined: Aug 10
Posts: 567

      quote  
Posted: 17 Dec 2013, 06:05
Kingkeld, hell if I thought hospital food was good maybe I am addicted to food! LOL. I do agree that IF is great for eating what you want which is that "magic pill" everyone is looking for but somehow the concept of it is so scary for some. Funny in the article he said that's why people don't push this way of eating cause there's nothing to sell you. But yes, this is a very liberating way to get the the weightloss you desire and your cake too Smile
Draglist

Joined: Jun 12
Posts: 821

      quote  
Posted: 17 Dec 2013, 06:46
I still want to find the one article I was thinking of. It was great.
Bill Pratt
www.diettruth.org - Links to calorie calculators and IF info
New to BB

Joined: Apr 11
Posts: 53

      quote  
Posted: 17 Dec 2013, 08:56

Thank you all for posting this info!

After reading this thread yesterday morning I did a 24h fast (I had breakfast yesterday and nothing until this morning's breakfast).

You are so right - it was very easy, I was not hungry at all, I am not hungry now. And it definitely helped me realize how much eating is a habit. I will definitely adopt this way of eating. I need to read more to see what schedule would suit me best.

From October 2011 to August 2012 I was on my weight loss journey - I lost about 48 lb and reached my goal. It's interesting that I did some sort of IF without knowing what I was doing: I was following CICO/Low carb diet while skipping dinner every other day.

I am in maintenance now,and I put back some 10lb - I still haven't found my way around it. I will give IF a go and hopefully that will help me settle in a way of eating that I can maintain.

Again, thank you everyone for sharing this very useful info!
If it is important to you, you will find a way. If not, you will find an excuse.
LowCarbFemme...

Joined: Jan 13
Posts: 198

      quote  
Posted: 17 Dec 2013, 12:26
Have to concur with previous poster, absolutely brilliant information and food for thought. Found the article in Business Insider extremely educational. Kingkeld if you don't mind I have a question or two as I know you are very familiar with all of this. If I should the 16:8 (leangains)...I would probably have first meal at 12h00 and second one at 19h00 as this is the time I sit down for dinner with my family. Is this OK? Does it make any difference what I eat in terms of macro's, I do like to minimise carbs and during the 16 hours fasting am I able to drink water, drink tea etc...I have done 5:2 before but 16:8 is new to me, any advice or tips you could share is greatly appreciated Smile


Draglist

Joined: Jun 12
Posts: 821

      quote  
Posted: 17 Dec 2013, 16:12
Great to hear, New to BB and Femme. Best of luck!
Bill Pratt
www.diettruth.org - Links to calorie calculators and IF info
Ruhu

Joined: Sep 12
Posts: 553

      quote  
Posted: 17 Dec 2013, 16:53
I've been doing the 5:2 IF for almost 3 months now, and also am loving it. I too have been pleasantly surprised at how easy it is most of the time. And it's made me realize that it's ok to be hungry sometimes. Since I rarely do my 2 fasting days back-to-back, I always know that I can eat what I want tomorrow. And, I just realized that in those 3 months, unless my scale was or is playing tricks on me, my body fat % went from 19% in Sept to 15% now. That's measured though on our home scale, and I'm not sure how accurate those scales are. I was so surprised to see the drop, that I re-did it several times. I'm curious though since so many of you do 16:8 IF, if there are benefits to it over 5:2, which was what I was hearing so much about when I started. Thanks for the great articles & posts -- I love reading more about IF, and hearing other's stories! Also, I'm curious about the "indulgence day" some of you mentioned. I'm a sugar addict & try to stay away from it as much as possible, but have started having some sugar again as I just can't go entirely without it!
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Draglist

Joined: Jun 12
Posts: 821

      quote  
Posted: 17 Dec 2013, 21:34
Great results! I did the 5:2 fast (but with two consecutive days a week) until last week when I could not get my body heat up on my second 600 calorie day). I have been doing the 16:8 deal in December. It's been working great (I think... still tracking it). The indulgence deal is Keld's idea. If you go to his profile page, you can find a link to his blog where he explains it. And yes, you can have a touch of sugar, I think!
Bill Pratt
www.diettruth.org - Links to calorie calculators and IF info
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 18 Dec 2013, 00:06
Femme, the timing of your 8 our feeding window isn't all that important. I prefer 11 to 7, but that is merely because it's practical for me.
I do see a MASSIVE difference if you plan your meals to me good on all the macros. I have had much more focus on this after my surgery two weeks ago, and I feel a MASSIVE change in well-being. I can ONLY recommend it. Read my journal today - I write a LOT about it.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 18 Dec 2013, 00:14
Ruhu - I did 5:2 at some point, but changed to 16:8 and never looked back. It's SO easy, and so accomplishable for me. I don't miss breakfast at all. Actually, I see that when I do eat breakfast I will be thinking about food all day. When I don't, I just don't care about food all that much. This is the major benefit, and then of course the option of much larger meals.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 18 Dec 2013, 01:15
Regarding Indulgence Day...

I developed this (well, stood on the shoulders of others) because my weight loss stopped. I had a MAJOR plateau over several months and I needed to get it going again.

This solved it, but also taught me that it's easier to look at average calorie intake over the course of a week instead of looking at individual days.

I'm not sure just how well Indulgence Day plays with Intermittent Fasting. I know Draglist does it now and then - but with 5:2 you should make sure to eat ENOUGH on non-fast days, and you wouldn't need an Indulgence Day. On 16:8, it might be useful, but personally I no longer see a need for it.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.



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