My mom fasts for 'religious' reasons, I generally hate it when she does because she just ends up hungry and angry all day - and takes it out on the people around her. My friend is fasting for...
My mom fasts for 'religious' reasons, I generally hate it when she does because she just ends up hungry and angry all day - and takes it out on the people around her. My friend is fasting for Ramadan, it is interesting because he is kinda using this as a New Year New Me kinda thing. He started going to the gym almost every day and waits table 4 or 5 days a week for 7+ hours. I hope he can maintain his current lifestyle in a healthy manner, I love seeing him succeed.
Anecdotal experience but I find when you fast regularly for at least 16 hours a day your body adapts and you get used to it. Rather than feeling hungry and irritable while fasting you just feel...
Anecdotal experience but I find when you fast regularly for at least 16 hours a day your body adapts and you get used to it. Rather than feeling hungry and irritable while fasting you just feel normal. If you're not used to fasting though and you go longer than normal without eating then you can feel pretty bad, even if it's been just half a day. Depending on what kind of religious fast one does you might get the feeling/benefits of IF or you might just be skipping meals sometimes and making yourself miserable. It also makes a big difference with religious fasting if you're not drinking water.
As an aside, I'm happy for your friend and that you're supportive of him! It's so nice to see the people we care about making positive changes in their lives that make them happier.
I read about intermittent fasting a few times, and have somewhat adopted my routine to it, as it was close to what I was already doing. no eating before 11am no eating after 8pm I have paired this...
I read about intermittent fasting a few times, and have somewhat adopted my routine to it, as it was close to what I was already doing.
no eating before 11am
no eating after 8pm
I have paired this with:
non-alcoholic drinks shouldn't have calories
reduce the amount of alcoholic drinks
I don't always stick to it on weekends; if there are circumstances that might lead me to break the routine, that's okay, such as a mother's day brunch or a late dinner for a party.
It has been relatively effective for me, but I think that at least part of it is that I only really have time for two meals between 11 and 8; my caloric intake tends to hover right around 1800 - 2200, which is very good for me as I'm pretty active, and this puts me at a deficit of about 1/2 kg per week.
I've done both OMAD (One meal a day) and extended fasts (24 to 120 hour) in the past. Most of what i'm going to talk about is for <48 hours fasts and OMAD because things change for longer fasts. I...
I've done both OMAD (One meal a day) and extended fasts (24 to 120 hour) in the past. Most of what i'm going to talk about is for <48 hours fasts and OMAD because things change for longer fasts.
I enjoy it for the most part. I feel lighter, less agitated, less itchy (have eczema) and for OMAD and shorter fasts i sleep better and wake up feeling better instead of like death. Sleep gets funky past 48 hours fasts for me which i could probably solve with electrolytes and stuff like that but those fasts were few and far between. I don't really feel any negatives on short fasts, the hunger is there and worst about 2 hours before eating time but nothing debilitating. I get headaches for the first day or two of the diet, but they go away after i eat, just my body wondering where all the carbs have gone. Socially i tended to eat my one meal when i was with family or friends, i never went over the top eating but if i couldn't get out of making people uncomfortable with my fast at a family event i'd just eat and catch up the next day by skipping my one meal and eating earlier the day after (so turning it into a ~36 hour fast).
It definitely works for weightloss but you have to be very careful when you eat because i found it's really easy to fail by degrees, eating slightly more in your eating period every day until you are negating any calorific benefit of the fast which destroys motivation. The other benefits are there but like nofap it's going to differ depending on what your issues with food are and it's not going to make you super human or anything like that.
One last thing i'd say is find something to do that fills your time. The amount of time we spend thinking about food, going to food, cooking food, eating food, washing up after food is mindboggling and it's only when you fast and you suddenly have a bunch of time on your hands that you realise it.
I don't do it as often anymore, which is just me falling off the horse. However, I employ 16:8 intermittent fasting. Usually stop eating at 8 PM and don't have anything but a single cup of Stevia...
I don't do it as often anymore, which is just me falling off the horse. However, I employ 16:8 intermittent fasting. Usually stop eating at 8 PM and don't have anything but a single cup of Stevia sweetened coffee in the morning (~5 kcal) with no effect on my blood sugar/insulin release due to Stevia having no Glycemic Index rating, and what it's cut with, Erythritol, also having a 1 GI rating, meaning it affects my blood sugar levels at 1% that of glucose.
When I was fasting and successfully losing weight (combination of walking every day, eating less, and fasting), I was using Stevia cut with maltodextrin (110 GI) and still was losing weight. I believe the GI levels only matter when doing keto, rather than when fasting, but I could be wrong.
Let me know if I have something wrong in my understanding of the sciences.
Listen, just don't go about talking about self-cannibalism when fasts come up. I'm all up for fasting, but it just don't sound right to me. EDIT: I'm mostly joking.
Listen, just don't go about talking about self-cannibalism when fasts come up. I'm all up for fasting, but it just don't sound right to me.
Too bad they only followed 26 people for 8 weeks. Interesting study nevertheless! I feel like it would be far easier to fast almost completely on alternate days than to reduce calorie intake every...
Too bad they only followed 26 people for 8 weeks. Interesting study nevertheless! I feel like it would be far easier to fast almost completely on alternate days than to reduce calorie intake every day. I hope there's a larger followup study.
That's your problem right there, and IMO completely invalidates this research almost to the point of complete uselessness. TDEE + up to 1400kcal is NOT what obese people eat on a regular day, let...
which was supplemented with ad libitum access to 5-7 optional food modules (200 kcal each)
That's your problem right there, and IMO completely invalidates this research almost to the point of complete uselessness. TDEE + up to 1400kcal is NOT what obese people eat on a regular day, let alone a day that they feel they have 'won' something the day before and need to 'prepare' for a win the next day. This is not comparing calorie restriction to alternate day fasting, this is comparing calorie restriction with alternate day fasting plus lesser calorie restriction.
If you did not eat anything on a particular day, you would increase your intake the next day. And it is famously well known that unless you are actively measuring your caloric intake people are...
If you did not eat anything on a particular day, you would increase your intake the next day. And it is famously well known that unless you are actively measuring your caloric intake people are utterly incapable of estimating their own intake - from top athletes all the way down. And if you personally are actively measuring your caloric intake then there is an implicit reduction likely to be taking place that puts you in a completely different category to most overweight people.
I do 16:8 IF and keto, and the results have been pretty great for me. Dropped 10 kilos in the first month or two, hit a plateau for a while. Trying to adjust my calorie budget to keep my progress...
I do 16:8 IF and keto, and the results have been pretty great for me. Dropped 10 kilos in the first month or two, hit a plateau for a while. Trying to adjust my calorie budget to keep my progress steady. My sleep has been better, my skin is much clearer, and I feel less shitty in general. I expect most of that is just from eating less garbage, but IF definitely makes it easier.
My mom fasts for 'religious' reasons, I generally hate it when she does because she just ends up hungry and angry all day - and takes it out on the people around her. My friend is fasting for Ramadan, it is interesting because he is kinda using this as a New Year New Me kinda thing. He started going to the gym almost every day and waits table 4 or 5 days a week for 7+ hours. I hope he can maintain his current lifestyle in a healthy manner, I love seeing him succeed.
Anecdotal experience but I find when you fast regularly for at least 16 hours a day your body adapts and you get used to it. Rather than feeling hungry and irritable while fasting you just feel normal. If you're not used to fasting though and you go longer than normal without eating then you can feel pretty bad, even if it's been just half a day. Depending on what kind of religious fast one does you might get the feeling/benefits of IF or you might just be skipping meals sometimes and making yourself miserable. It also makes a big difference with religious fasting if you're not drinking water.
As an aside, I'm happy for your friend and that you're supportive of him! It's so nice to see the people we care about making positive changes in their lives that make them happier.
I read about intermittent fasting a few times, and have somewhat adopted my routine to it, as it was close to what I was already doing.
I have paired this with:
I don't always stick to it on weekends; if there are circumstances that might lead me to break the routine, that's okay, such as a mother's day brunch or a late dinner for a party.
It has been relatively effective for me, but I think that at least part of it is that I only really have time for two meals between 11 and 8; my caloric intake tends to hover right around 1800 - 2200, which is very good for me as I'm pretty active, and this puts me at a deficit of about 1/2 kg per week.
So, water tea and coffee?
There are other calorie-free drinks. Diet soda for instance. Unsweetened sodas have also been trending.
Water, coffee, and coke Zero are the drinks I drink most.
I've done both OMAD (One meal a day) and extended fasts (24 to 120 hour) in the past. Most of what i'm going to talk about is for <48 hours fasts and OMAD because things change for longer fasts.
I enjoy it for the most part. I feel lighter, less agitated, less itchy (have eczema) and for OMAD and shorter fasts i sleep better and wake up feeling better instead of like death. Sleep gets funky past 48 hours fasts for me which i could probably solve with electrolytes and stuff like that but those fasts were few and far between. I don't really feel any negatives on short fasts, the hunger is there and worst about 2 hours before eating time but nothing debilitating. I get headaches for the first day or two of the diet, but they go away after i eat, just my body wondering where all the carbs have gone. Socially i tended to eat my one meal when i was with family or friends, i never went over the top eating but if i couldn't get out of making people uncomfortable with my fast at a family event i'd just eat and catch up the next day by skipping my one meal and eating earlier the day after (so turning it into a ~36 hour fast).
It definitely works for weightloss but you have to be very careful when you eat because i found it's really easy to fail by degrees, eating slightly more in your eating period every day until you are negating any calorific benefit of the fast which destroys motivation. The other benefits are there but like nofap it's going to differ depending on what your issues with food are and it's not going to make you super human or anything like that.
One last thing i'd say is find something to do that fills your time. The amount of time we spend thinking about food, going to food, cooking food, eating food, washing up after food is mindboggling and it's only when you fast and you suddenly have a bunch of time on your hands that you realise it.
I don't do it as often anymore, which is just me falling off the horse. However, I employ 16:8 intermittent fasting. Usually stop eating at 8 PM and don't have anything but a single cup of Stevia sweetened coffee in the morning (~5 kcal) with no effect on my blood sugar/insulin release due to Stevia having no Glycemic Index rating, and what it's cut with, Erythritol, also having a 1 GI rating, meaning it affects my blood sugar levels at 1% that of glucose.
When I was fasting and successfully losing weight (combination of walking every day, eating less, and fasting), I was using Stevia cut with maltodextrin (110 GI) and still was losing weight. I believe the GI levels only matter when doing keto, rather than when fasting, but I could be wrong.
Let me know if I have something wrong in my understanding of the sciences.
Correct. You want your body self-cannablising (see: autophagy) as much as you can without putting yourself in harm.
Listen, just don't go about talking about self-cannibalism when fasts come up. I'm all up for fasting, but it just don't sound right to me.
EDIT: I'm mostly joking.
Too bad they only followed 26 people for 8 weeks. Interesting study nevertheless! I feel like it would be far easier to fast almost completely on alternate days than to reduce calorie intake every day. I hope there's a larger followup study.
That is why it's called a pilot study after all.
That's your problem right there, and IMO completely invalidates this research almost to the point of complete uselessness. TDEE + up to 1400kcal is NOT what obese people eat on a regular day, let alone a day that they feel they have 'won' something the day before and need to 'prepare' for a win the next day. This is not comparing calorie restriction to alternate day fasting, this is comparing calorie restriction with alternate day fasting plus lesser calorie restriction.
If you did not eat anything on a particular day, you would increase your intake the next day. And it is famously well known that unless you are actively measuring your caloric intake people are utterly incapable of estimating their own intake - from top athletes all the way down. And if you personally are actively measuring your caloric intake then there is an implicit reduction likely to be taking place that puts you in a completely different category to most overweight people.
I do 16:8 IF and keto, and the results have been pretty great for me. Dropped 10 kilos in the first month or two, hit a plateau for a while. Trying to adjust my calorie budget to keep my progress steady. My sleep has been better, my skin is much clearer, and I feel less shitty in general. I expect most of that is just from eating less garbage, but IF definitely makes it easier.