Intermittent Fasting

Ted_DN38416 said:
Intermiitent fasting is a waste of time. Eliminate bread and cheese totally from your diet and you'll see results instantly. Swap dairy for oat milk. Something like this:

Breakfast: porridge with oat milk. 1 medimum banana and black coffee.

Lunch: egg white omelette with 2 rashers low fat bacon.

Dinner chicken breast, broccoli and brown rice or salmon, baked potato and salad and or mix and match through the week.

Snack on fruit not nuts. Loads of fat in almonds and walnuts. Not necessarily bad but easy to eat way more than you should and full of calories
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I think eliminating items such as bread and cheese, which most people enjoy, is unsustainable long term.

It all has to be sustainable long term. The more restrictive the diet the lower your chances of success over time.

Find a way to eat what you want to eat and lose/maintain weight.

For many this is eating fewer meals a day, so the remaining meals can be larger, and free from restrictions. I've never met anyone that has missed breakfast after the initial week or so of ditching it. Others might find the opposite to be true, little and often, but i've not encountered many people that do. Being able to have a 1400 calorie meal because you only eat twice a day really helps do away with the idea that you're restricting yourself at all, or that it is any kind of temporary measure like eating only chicken salad for 6 weeks. Its much easier to adhere to long term.

The other big factor is environment. And accepting you are weak. You have limited will power. Will power is the worst resource to draw upon to lose weight. Design your environment for success. In times of weakness you can fall back upon it.
If your house is full of delights, you will cave sooner or later. Get rid of them. Limit them. When your only options are healthy snacks, you will eat them, if you are truly hungry. Most times we want food, it is not hunger we are seeking to alleviate, its something else, emotional, psychological, whatever you want to call it. Boredom, sadness, frustration, loneliness.
If at 10pm at night, on the sofa, you get a craving for a chocolate bar, and there are none in the house, and to get one would require you to walk/drive to the supermarket, you will rarely be moved to action. Make it more difficult to do the bad things, and easier to to that which is good. This is the key to everything to be honest, sticking to an exercise regime, whatever. Remove/add friction as necessary.

Oh and watch what you drink.
 
Wouldnt agree. Bread and cheese is bad for you and it may surprise you how unnesscary they are once theyre eliminated. Of course if youre going out for pizza or burger occasionally thats fine if the majority of your diet is healthy. Depends what an individuals goals are I suppose but i would suggest that intermittment fasting is a waste of time. Re think how and what you eat, exercise everyday, you'll achieve your goals.
 
IF works. Lost 11lb doing it first time, I do it on and off and it always works. I’m quite fit, used to be super fit but 45 worked shifts with two kids!
It’s easy to do, and I’ve found I could pretty much eat whatever I liked when I did eat.
you kinda get used to it.
we eat way more and way more often then we were designed to and more than we ever did for thousands of years.
the fasting replicates how we ate for eons
 
Jostler said:
I did IF and Keto along with 1200kcal last summer and dropped 2.5 stone in about 7 weeks.

IF is great but it’s just a tool, you still have to maintain a calorie deficit. Keto worked for me as I do negatively react to carbs.

I want to get back on it, but discipline to stay away from carbs is struggling atm. Not had a drink for over a week, but keep filling that void with other naughty things.

Re omelette- if you’re going low carb, I love omelette topped with tuna mayo and grated cheddar with some chopped cucumber, it’s a go to low carb lunch for me
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I’ve been really wanting to do this and think I’m going to give it a go.

it seems suitable for me as can take or leave most carbs, I generally eat them just because it’s there. But the Keto diet ties in with a lot of what I’d prefer to eat.

id imagine low carbs would make you feel less full but possibly prone to snacking. I’m often eating nuts anyway, so would that be ok for snacking now again again in that diet?
 
HiredGun123 said:
I’ve been really wanting to do this and think I’m going to give it a go.

it seems suitable for me as can take or leave most carbs, I generally eat them just because it’s there. But the Keto diet ties in with a lot of what I’d prefer to eat.

id imagine low carbs would make you feel less full but possibly prone to snacking. I’m often eating nuts anyway, so would that be ok for snacking now again again in that diet?
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It's actually the opposite. Fat's fill you up, one thing I can definitely say about it, was that I was never hungry. Obviously, you need to count calories still and despite what Ted says, I think IF is a useful tool. It gives a time-controlled window to eat in and a lot of people need those boundaries. Keto obviously goes against a lot of wisdom (i.e gorging on a bunless bacon cheeseburger doesn't sound healthy), but it works.

I'm going to get back into it (just quit drinking so don't want to jump off a cliff as such and overwhelm myself- I've currently lowered carb count), but will probably try to make it a bit cleaner and "healthier" this time around.

Edit - the other thing to bear in mind, is whilst adjusting to no carbs, there is a thing known as keto flu, and I found myself taking an afternoon nap for a couple of weeks (joys of WFH). keep electrolytes topped up and drink plenty of water. GL
 
JustTheGent said:
Haven't really liked the sound of this in the past but going to give it a go as it doesn't differ that much from my natural eating patterns. The only goal is to perhaps eliminate regular snacking and maintain my current weight. I've decided on a 4 hour window of eating between 7pm and 11pm.

My first day diet was:

Large bowl (full plate size) of homemade curry, pork, aubergine, spinach, lime leaves. Served with cauliflower rice and another portion of spinach.

Desert bowl of fruit, melon, strawberry, 2 kiwi served with Greek yoghurt.

Homemade grain free fruit loaf (no added sugar) with a cup of Matcha tea.

Medium glass of Kefir milk.

Portion of walnuts, almonds and raisins.


Let's see how it goes gents. The only problem will be I often eat omlette as a main meal but I'll probably need to add something with it to compensate.
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Chips?
 
JustTheGent said:
Haven't really liked the sound of this in the past but going to give it a go as it doesn't differ that much from my natural eating patterns. The only goal is to perhaps eliminate regular snacking and maintain my current weight. I've decided on a 4 hour window of eating between 7pm and 11pm.

My first day diet was:

Large bowl (full plate size) of homemade curry, pork, aubergine, spinach, lime leaves. Served with cauliflower rice and another portion of spinach.

Desert bowl of fruit, melon, strawberry, 2 kiwi served with Greek yoghurt.

Homemade grain free fruit loaf (no added sugar) with a cup of Matcha tea.

Medium glass of Kefir milk.

Portion of walnuts, almonds and raisins.


Let's see how it goes gents. The only problem will be I often eat omlette as a main meal but I'll probably need to add something with it to compensate.
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I can get behind this post. I have done IF for 3 years and its changed my life. I do IF and Keto. I went from 18 to 12 stone and at 56 have reversed aging and look about 40 now. Its miraculous. All you are really doing is skipping breakfast (BREAK FAST = Get it?) and having zero calories in between. Its hard at first to give up sugar and carbs but when you educate yourself on nutrition properly you cure so many illnesses.

Our bodies are meant to fast, it needs that stress to optimize. In fact, a nobel peace prize was dished out tona guy who discovered autophagy through fasting. Autophagy? After 16 hours you start to recycle dead old cells in your system. The miracle I found? I fasted 19 hours a day straight. The autophagy actually cured my historic both shoulder agonies with work. The joints had obviously collected dead tissues and the pain vanished after 6 months of fasting. I had also lung pain that would manifest in my back and work its way to the front. It happened every 6 weeks (long time ex smoker) My good God, it cured that as well.

Then there is free growth hormone (free youth steroids) After 18 hours you hit a sweet spot and get a 2000% spurt of anti ageing hormone. You basically glisten 🤣

I'm heading towards OMAD (One meal a day). I love the resistance I get from friends and family. However, when they saw me after 3 years jaws dropped. IF is miraculous. It cures, cleans, invigorates and restores youth. Everything you know about food is the opposite of the truth. Christ, it cures type 2 diabetes for example. It takes insulin out of your system. Its astonishing that doctors recommend high GI carbs as part of a Western diet, and for diabetics. Its changed me forever.

I recommend Dr Eric Bergs videos
 
Boro Devonport said:
I can get behind this post. I have done IF for 3 years and its changed my life. I do IF and Keto. I went from 18 to 12 stone and at 56 have reversed aging and look about 40 now. Its miraculous. All you are really doing is skipping breakfast (BREAK FAST = Get it?) and having zero calories in between. Its hard at first to give up sugar and carbs but when you educate yourself on nutrition properly you cure so many illnesses.

Our bodies are meant to fast, it needs that stress to optimize. In fact, a nobel peace prize was dished out tona guy who discovered autophagy through fasting. Autophagy? After 16 hours you start to recycle dead old cells in your system. The miracle I found? I fasted 19 hours a day straight. The autophagy actually cured my historic both shoulder agonies with work. The joints had obviously collected dead tissues and the pain vanished after 6 months of fasting. I had also lung pain that would manifest in my back and work its way to the front. It happened every 6 weeks (long time ex smoker) My good God, it cured that as well.

Then there is free growth hormone (free youth steroids) After 18 hours you hit a sweet spot and get a 2000% spurt of anti ageing hormone. You basically glisten 🤣

I'm heading towards OMAD (One meal a day). I love the resistance I get from friends and family. However, when they saw me after 3 years jaws dropped. IF is miraculous. It cures, cleans, invigorates and restores youth. Everything you know about food is the opposite of the truth. Christ, it cures type 2 diabetes for example. It takes insulin out of your system. Its astonishing that doctors recommend high GI carbs as part of a Western diet, and for diabetics. Its changed me forever.

I recommend Dr Eric Bergs videos
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What do your daily meals look like? Always keen to pick up some new recipes.

Given you're a lot more experienced in it than me, have you given up alcohol too? Do you ever have cheat meals (i.e in a restaurant)?

Autophagy is an interesting subject, though I was led to believe it was 24 hours before it started, if it's less, even better.
 
Jostler said:
It's actually the opposite. Fat's fill you up, one thing I can definitely say about it, was that I was never hungry. Obviously, you need to count calories still and despite what Ted says, I think IF is a useful tool. It gives a time-controlled window to eat in and a lot of people need those boundaries. Keto obviously goes against a lot of wisdom (i.e gorging on a bunless bacon cheeseburger doesn't sound healthy), but it works.

I'm going to get back into it (just quit drinking so don't want to jump off a cliff as such and overwhelm myself- I've currently lowered carb count), but will probably try to make it a bit cleaner and "healthier" this time around.

Edit - the other thing to bear in mind, is whilst adjusting to no carbs, there is a thing known as keto flu, and I found myself taking an afternoon nap for a couple of weeks (joys of WFH). keep electrolytes topped up and drink plenty of water. GL
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thanks, good information! Going to look into it more. Seems my street as far as the recommended food.

as for drinking, I don’t really drink alcohol, very rarely I’ll have couple of pints.

actually, I’d say my current eating habits are not massively different to what the keto diet recommends, so it’s just cutting a few things out that I’m not too bothered about anyway.

I’ll report back when I’m sexy
 
Jostler said:
What do your daily meals look like? Always keen to pick up some new recipes.

Given you're a lot more experienced in it than me, have you given up alcohol too? Do you ever have cheat meals (i.e in a restaurant)?

Autophagy is an interesting subject, though I was led to believe it was 24 hours before it started, if it's less, even better.
Click to expand...
There is debate about autophagy I concede that. I can only go with my experience. My experience was autophagy kicked in for me between 17-19 hours. The historic illness cures is my evidence it was autophagy for me. I had these illnesses for 20 years and both miraculously dissappeared about 4-6 months of IF. I was on the cusp of having steroid injections in both shoulders. I could only sleep on my back. My wrinkles dissappeared as well, but that could be the 2000% growth hormone spike.

I skip breakfast and try to push to 19 hours. I have two meals a day and they are basically high fat and veg with moderate protein.

Meals combos

4 eggs and 4 veggies (grass fed butter cooked)

One meat 4 veggies (grass fed butter)

Huge salad = rocket, cucumber (5 centimetres) tomatoe, red cabbage, red onion, one avocado, half a pepper drenched in cloudy unfiltered extra virgin olive oil.

walnuts/almonds/kimchi

Chicken or beef stew with 4 veggies cooked al dente for the last 5 minutes

I then fast for about 13 days and have a cheat high carb non fast day. That resets the system and stops the body getting used to IF. Too much protein can also stimulate too much insulin. Go for about a 120g portion.

I do occasionally have a bit of booze with an evening meal.
 
Boro Devonport said:
There is debate about autophagy I concede that. I can only go with my experience. My experience was autophagy kicked in for me between 17-19 hours. The historic illness cures is my evidence it was autophagy for me. I had these illnesses for 20 years and both miraculously dissappeared about 4-6 months of IF. I was on the cusp of having steroid injections in both shoulders. I could only sleep on my back. My wrinkles dissappeared as well, but that could be the 2000% growth hormone spike.

I skip breakfast and try to push to 19 hours. I have two meals a day and they are basically high fat and veg with moderate protein.

Meals combos

4 eggs and 4 veggies (grass fed butter cooked)

One meat 4 veggies (grass fed butter)

Huge salad = rocket, cucumber (5 centimetres) tomatoe, red cabbage, red onion, one avocado, half a pepper drenched in cloudy unfiltered extra virgin olive oil.

walnuts/almonds/kimchi

Chicken or beef stew with 4 veggies cooked al dente for the last 5 minutes

I then fast for about 13 days and have a cheat high carb non fast day. That resets the system and stops the body getting used to IF. Too much protein can also stimulate too much insulin. Go for about a 120g portion.

I do occasionally have a bit of booze with an
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13 days....that's a long fast...or is that 13 days of doing IF? ;)
 
Calorie defecit and a healthy balanced diet with no crap like bread, dairy sugar, crisps. Simple as that. Intermittment fasting may work short term but eventually youll gorge and end up gaining weight. Have a realistic short, medium and longterm goals. Weigh yourself reguarly, track your progress and dont eat after 7pm. Depends what your goals are.
 
Ted_DN38416 said:
Calorie defecit and a healthy balanced diet with no crap like bread, dairy sugar, crisps. Simple as that. Intermittment fasting may work short term but eventually youll gorge and end up gaining weight. Have a realistic short, medium and longterm goals. Weigh yourself reguarly, track your progress and dont eat after 7pm. Depends what your goals are.
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Proven to be wrong pal, not usually one to disagree with people. But…. The whole calorie counting game is a fallacy. Read the obesity code by Jason Feung. Explains it all in great detail
 
Ted_DN38416 said:
Calorie defecit and a healthy balanced diet with no crap like bread, dairy sugar, crisps. Simple as that. Intermittment fasting may work short term but eventually youll gorge and end up gaining weight. Have a realistic short, medium and longterm goals. Weigh yourself reguarly, track your progress and dont eat after 7pm. Depends what your goals are.
Click to expand...
Nope, not in my experience. I've done IF for 3 years and it works in the long term. There is a massive community of IF with the same experience. I don't feel the need to gorge. The evidence shows that gorging is the insulin swing of highs and lows and is generally by those who fad IF. With life long IF you perfectly balance insulin and the hunger hormone. I rarely get hungry now, have more energy now than I did when I was 21. I do agree with everything else you say though.
 
Boro Devonport said:
Nope, not in my experience. I've done IF for 3 years and it works in the long term. There is a massive community of IF with the same experience. I don't feel the need to gorge. The evidence shows that gorging is the insulin swing of highs and lows and is generally by those who fad IF. With life long IF you perfectly balance insulin and the hunger hormone. I rarely get hungry now, have more energy now than I did when I was 21. I do agree with everything else you say though.
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Boro Devonport said:
Nope, not in my experience. I've done IF for 3 years and it works in the long term. There is a massive community of IF with the same experience. I don't feel the need to gorge. The evidence shows that gorging is the insulin swing of highs and lows and is generally by those who fad IF. With life long IF you perfectly balance insulin and the hunger hormone. I rarely get hungry now, have more energy now than I did when I was 21. I do agree with everything else you say though.
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Whatever works i guess but i couldnt see IF working in the longterm personally. Getting lean and shredded requires discipline, comittment and rewiring of bad habits. Lots of different paths but could only reccomend the one thats worked for me because i know from experience it works. Factor in cardio, calisthenics and weight training, anyone coukd be buff in 9 to 12 months
 
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