Intermittent Fasting?

[Dawgzilla]

My Dr. gave me a pamphlet, and there are some easy to find web pages that offer a Beginner's Guide to the Whole Food Plant-Based diet, including some first week meal plans and recipes. My insurance plan is with Kaiser Permanente, and they offer free classes on preparing meals for this diet (they offer a lot of classes on a lot of health topics). I use a cookbook called "The How Not to Die Cookbook" by Michael Greger.

I don't think I am following the diet religiously, because I still eat some processed foods, but probably close to 90% of my diet is whole foods. Whenever I'm in doubt about a food, I just google "[fill in whatever food] and whole food diet", and you can almost always find some reddit post or something where someone is asking about it. Once you figure out what kinds of foods you are supposed to avoid, it gets pretty easy.

 

[dudehead]

I've got Gerger's book and probably just need to be more disciplined on the whole foods aspect of this way of eating and less concerned about not eating meat. Your post gives me optimism to just make some adjustments as opposed to going back to low carb/keto. Thanks again.

 

[The Situation]

I've got Gerger's book and probably just need to be more disciplined on the whole foods aspect of this way of eating and less concerned about not eating meat. Your post gives me optimism to just make some adjustments as opposed to going back to low carb/keto. Thanks again.

I would not recommend keto for more than a month. It is great to reset insulin but can be detrimental over a long period of time.

 

[Leeshouldveflanked]

I would not recommend keto for more than a month. It is great to reset insulin but can be detrimental over a long period of time.

I’m gonna eat, drink and be Merry during Holidays and then Keto like crazy in January

 

[Apoplectic_Objurgator]

Strength training will help with loose skin (If you ever run into that issue). Keep it up man.

ive heard you have to do some extended fasts to get rid of loose skin - need to trigger autophagy

jason fung is the goto guy for fasting

 

[Apoplectic_Objurgator]

Zilla, do you have any book/website/other source you could recommend that expands on what you have described? I was plant based for a while but couldn't drop the weight. I think it was because I ate too many fruits high in sugar. The only thing that has worked for me in the past is low carb/keto but I get sick of the meat and fats and my pipes stop up. But if you have blended some meat in an otherwise plant based diet, that might be something that would help me keep the fruit sugar down and actually work. Thanks for your post.

full disclosure: i’m a low carb ketofaster - constipation is from not enough electrolytes especially Na. burning stored fat generates water which depletes electrolytes. even if ur not low carb an 18 hr daily fast will give you about 50% of the benefit

careful on the all plant diets - you need to do the $400 testing regularly to make sure youre supplementing properly especially B vitamins

 

[Apoplectic_Objurgator]

I would not recommend keto for more than a month. It is great to reset insulin but can be detrimental over a long period of time.

this is not true - there are no essential carbohydrates and sugar has no nutrients

 

[Dawgbite]

I got a sure fire diet for you, if it taste good, spit it out! I have no personal experience with this diet, it’s just theoretical at this point in life.

 

[Ibdancin]

Does anyone have personal experience with it? I've seen it mentioned here and there over the past year or so. But haven't talked to anyone that's actually done it.

Did you find it effective? Did you do the "eat only between 12-8" or similar schedule? Did you change what you actually ate? Was your energy affected?

I have a ton of experience with it. What is your goal?

 

[MaroonOldCrow]

I started keto two weeks ago because my blood sugar was out of control, with a secondary goal of losing 50# or so. I am losing the easy weight now, plan on intermittent fasting once I hit the inevitable plateau. BTW my blood sugar readings have dropped from averaging around 200 to averaging around 120 and I have quit 2 of the 3 meds I was on.

I mostly have no use for Reddit, but the Keto subreddit is invaluable for both motivation and menu ideas. Make sure to read the FAQ, there's a lot of good info in there.


I've been back on keto for three weeks now. I did it last year for four months and lost 35lbs but fell off the wagon when a coworker got married and had an open bar and a massive buffet. About three months into it last time my total cholesterol hit an all-time low at 123.

 

[InTheIttaBenaHotSun]

Started IF 2/1/19 and it’s a way of life for me know. I fast anywhere from 16 (minimum) up to 20 hrs a day - depending on my work schedule. If 16 hours is up and I’m not hungry then I’ll push it out and see how far I can go. This is not a big deal for my body/mind as I’m busy with work and don’t have time to think about eating. I look at it as a kind of game I’m playing with myself. I’ll do a 24 hr fast once a month and after a weekend of hard eating and drinking, I’ve pushed my fast out to 36 and 38 hrs.

As someone mentioned earlier, one benefit of IF is cell autophagy - that’s basically where your body is triggered into it’s “survival mode” and starts cycling out the bad and damaged cells in your body. Some in the medical community feel this helps in warding off certain cancers, dementia and other diseases.

One other benefit of IF is that it will trick your body into increasing it’s growth hormone production. I’ve noticed, since I started IF, my hair and finger nails grow much faster than before I started IF.

This happen with anyone else?

 

[Apoplectic_Objurgator]

Started IF 2/1/19 and it’s a way of life for me know. I fast anywhere from 16 (minimum) up to 20 hrs a day - depending on my work schedule. If 16 hours is up and I’m not hungry then I’ll push it out and see how far I can go. This is not a big deal for my body/mind as I’m busy with work and don’t have time to think about eating. I look at it as a kind of game I’m playing with myself. I’ll do a 24 hr fast once a month and after a weekend of hard eating and drinking, I’ve pushed my fast out to 36 and 38 hrs.

As someone mentioned earlier, one benefit of IF is cell autophagy - that’s basically where your body is triggered into it’s “survival mode” and starts cycling out the bad and damaged cells in your body. Some in the medical community feel this helps in warding off certain cancers, dementia and other diseases.

One other benefit of IF is that it will trick your body into increasing it’s growth hormone production. I’ve noticed, since I started IF, my hair and finger nails grow much faster than before I started IF.

This happen with anyone else?

ive noticed the faster growth too also how fasting causes me to sleep less - not insomnia but feeling rejuved quicker

 

[TBone.sixpack]

I’m also seeing the sleeping less effect. Along with drastically reduced acid indigestion.

Reduction of inflammation is one main goal for my IM routine.

 

[Roy Munson.sixpack]

Absolutely on sleeping less but harder maybe? Because I feel more energy and rejuvenated as you said.

 

[TrueMaroonGrind]

this is not true - there are no essential carbohydrates and sugar has no nutrients

You need more carbs if you are going to do physical activity, just healthier ones than bread and sugar. Being on keto and running 5 miles sounds like torture.

 

[Roy Munson.sixpack]

I had awful heartburn. I haven't taken a pill or had it since I started. I do 24 hour fast pretty much daily. I've done 48 and 72 hour some too. Not really intentionally, I'll just look up after my 24 hour fast and I didn't realize I didn't eat the next day until the evening and kind of be like well I've made it this long. Your stomach shrinks a ton. Can't eat near as much, full faster. Eating mostly all protein does that anyway but accelerates when you're stomach has shrunk.

 

[TBone.sixpack]

I’m not to that point. It’s still mental for me. I can master 16 and have pushed it to 18.

I do 3-4 fairly heavy lifts a week and need the fuel.

 

[Cooterpoot]

I would not recommend keto for more than a month. It is great to reset insulin but can be detrimental over a long period of time.

This is correct. Drs will even tell you this. Kidney issues from it just about killed a friend of mine.

 

[NTDawg]

Do you know how much nutritional training drs get in medical school? 99% of the history we lived mainly in ketosis. Carbs are the only macro that isn’t essential for life. Our body can produce glucose without consuming carbs.

 

[Ibdancin]

I prefer ADF. This is an awesome way of life for those training and lifting. Keep in mind, the body is a great machine and creation. It adapts. Breaks are often needed to keep gains or losses (depends on goals) moving forward.

 

[The Situation]

this is not true - there are no essential carbohydrates and sugar has no nutrients

Sorry, I’m just not in the mood for bro science

 

[InTheIttaBenaHotSun]

I prefer ADF. This is an awesome way of life for those training and lifting. Keep in mind, the body is a great machine and creation. It adapts. Breaks are often needed to keep gains or losses (depends on goals) moving forward.

I don't think I'm familiar with ADF. What is that? I lift 5 to 6 days a week but have hit a plateau on gains.

 

[was21]

All these diets and fads are all ********. Best way to lose weight is eat anything you want but just less of it...takes will power

 

[TBone.sixpack]

Absolutely false. Fasting has been proven to drop insulin levels, increase growth hormone levels, reduce inflammation, lower blood pressure and much more.

#science

 

[Apoplectic_Objurgator]

You need more carbs if you are going to do physical activity, just healthier ones than bread and sugar. Being on keto and running 5 miles sounds like torture.

check out the fb group keto athlete - i admit i do carb cheat on the weekend especially creme brûlée

 

[was21]

whatever works for you...my method worked for me...lost 20 unwanted pounds in 2 years...talking strictly about losing weight

 

[Apoplectic_Objurgator]

Absolutely false. Fasting has been proven to drop insulin levels, increase growth hormone levels, reduce inflammation, lower blood pressure and much more.

#science

yep insulin is the key

 

[TBone.sixpack]

Agreed. It’s whatever works for the individual.

 

[The Situation]

One other benefit of IF is that it will trick your body into increasing it’s growth hormone production. I’ve noticed, since I started IF, my hair and finger nails grow much faster than before I started IF.

This happen with anyone else?

Yes. GH is produced in deep sleep and the biggest pulse is right before you wake up. The longer you fast, GH starts releasing exponentially until the fast is broken. In other words, you get much more GH release with one long fast than with multiple smaller ones.

 

[was21]

I also was running about 12 miles a week as well

 

[ChinaDogSunflower]

Definitely. Also, you have to make sure you are getting the right foods during your eating window (i.e. nutrient dense foods like spinach, broccoli, etc). I do a strict two meals a day and a 60 g protein shake after my workout. I also autistically track my calories on myfitnesspal, that helps me keep my calories in check and ensures I'm meeting my protein goals >190 grams/day.

I don't think that word means what you think it means lol

 

[gymdawg.sixpack]

Youve gotten a ton of good advice. Butbi stopped reading. 1 thing to remember: as your body gets used to the routines and the losses or gains (depending on what yiure trying to achieve) begin to level, make sure to switch things up. Dont stick ti the same schedule all the time, the same foods, the same cardio.....switch it up. 1 so you dont get bored, 2 so you can set new goals in every area, and 3 so your body doesn't work the same areas over and over. And last tip for losing weight, always do a little upper legs. This area contains the densest muscle groups in your body. If theyre tired (dont forget the protein to refuel) your body will work much harder to repair these muscles......like when you sleep......make this routine and you'll be in constant calories burn

 

[Ibdancin]

I don't think I'm familiar with ADF. What is that? I lift 5 to 6 days a week but have hit a plateau on gains.

Sorry for the delay in responding. ADF stands for Alternating Day Fasting. It's friggin awesome for fat reduction, and because it is alternating in days, it allows athletes to stay lean while growing. It is a form of IF, but to me is more calculating or more adaptable to goals. So let's talk generally speaking.

- Your goal needs to be identified. That's a huge issue most people don't tackle. What are you wanting to accomplish? and extremely important is where are you coming from... or what are your habits/life style/daily routines? Without this answer, I don't care what you are about to try, your odds of success are greatly reduced. It sounds like you are fit, you work out daily, and you are on IF. Your goals are to gain weight in a lean muscle mass way.

- If I were training you, I would want to know your daily intake, when you take it in, what it is. I would want to know your work outs...etc..

The body is an awesome creation..... it adapts to everything you do and once you reach a certain point, your body is telling you based on what you are doing it has arrived.

Make sense?

- You want to gain (assuming here), so you need to know how many calories per day you are consuming. per gram of protein=4 calories. Per carb= 4 calories, per fat=9 calories..... (then there is MTC.. a fat that acts like a carb). If you are IF on a daily basis, changing to ADF will result in weight gain with changing eating habits at all. However, you need to know your base line, meaning your weight vs calories. SO what I am about to explain really depends on this. 100%.


ADF:

- you want to divide those calories up into 6 meals. 6 meals will increase your metabolism. Let's work with 2400 calories. That's 400 calories per meal.

- Depending on you schedule (work out in the the morning, night) you develop the ADF plan. Sample would be the following:

- Wake on Monday, eat nothing, drink some coffee with no carbs, fats etc... (unless we understand MTCs). You should be in a fasted state after your 8 hours sleep. This is a cardio day, in fact morning. You do NOT make up the calories. So instead of 2400, you take in only 2000. You eat 400 calories at lunch and every 2:30ish hours after until the 2000 calories are met.

- Tuesday wake eat, work out. take in full calories every 2:30ish hours.

- Wed... same as monday.

If you were more into night work outs, you would not eat after 3:30.... Carido is extended and you go to bed having not eaten and wake up ready for breakfast.


Again... it's the body adapting to what you demand of it. You can PM me all your details and I will be more than happy to explain it based on where you are coming from.

 

[BiscuitEater]

I have been doing Intermittent Fasting along with modified Keto diet for over a year. Went from 196+ to current weight of 170. More importantly, feel better and now have complete control over my weight.

We did a lot of research before starting. My wife has Chronic Lyme Disease which was misdiagnosed for 2+ years (extreme fatigue, joint pain, brain fog, fibromyalgia). IM and Keto really help and she is improving every day.

Took a couple of days to get used to totally skipping breakfast but don't miss is at all now. Usually have lunch around 12 and dinner around 6 pm. Have fewer complex carbs including process foods and more salads, proteins, and good fats. Have home made bone broth and fermented sauerkraut (tons of vit C) everyday.

PM if you want more info.

 

[TBone.sixpack]

Nice! That’s awesome to hear about the wife’s improvement.