Puncture Kid

Same here Try this. Its literally 10 mins in air fryer and you can spice it up or add some parmesan

Yes agreed, but my take on this is based on Dr Ekberg and my own experience: If you are fat adapted you can exercise at aerobic levels easily, even during fast. But if you want to exceed that for a prolonged period then you may need carbs for glycolysis or have sufficiently topped up nutrient stores. I did OMAD for whole of last week. Then went for a ride on Sunday. 30 mins at 140bpm to get to the trail and then 1.5 hr between 140-160. At the start of the higher intensity period I was pretty fatigued already. Then I took a sip of my wife’s Enduren. After a few minutes it made a huge change and I felt way better. My conclusion is basically that my nutrient stores were low because of the week’s OMAD and that the carbs helped. And / or I am not properly fat adapted yet to be able to ride on my belly fat at high intensity… I think fat burning is likely much slower than glycolysis hence my need for the bit of carbs.

Ok cool I will check his vids out. If claims are not science based and/or cherry-picked, I disregard. I also look at the comments in all vids. That also gives me an indication of sentiment. Of course, you have to moderate that sometimes. The one thing about Dr Ekberg's videos is that he is a doctor and the comments from viewers that tried his advice are hugely positive.

Can't say I like this guy's style. Feels like the typical snake-oil salesman. But that is a me problem. The effect of fasting also minimising your body's insulin response.

That is a very impressive weight loss! Yes, quitting alcohol is a massive game-changer is many respects. The problem is that I LOVE wine & beer... However, I am steadfast in my journey..

In my opinion, accurately trying to track input calories is pointless because the equation is not as simple as Calories In vs Calories Burnt Consider the following: Your fitness tracker's calorie counter works off heart rate and from there it uses a model to estimate calorie consumption. Apple Watch and Garmin is the most accurate and still has a deviation of 20-30% in its estimation To calculate your BMR (Basal Metabolic Rate, the number of calories burnt to stay alive) is calculated with a formula where the variables are Weight, Height & Age. As you can see, this is a static value that does not take environmental effects into account. I don't know how accurate that is and what the variance is across individuals, i.e. yourself While not active, your BMR also varies with cognitive load, stress, etc. So even though you are trying to accurately calculate input Cals, you are comparing it to a 'burnt Cal' value that is very inaccurate, hence my opinion that it is largely pointless In addition to that, One Cal <> Another Cal. They are not the same. Two foods of equal calorific value have different insulin responses. The 200Cal energy bar is going to spike your insulin and instruct your body to store the fat whereas the 200Cal portion of raw Macadamia nuts is largely fat and will be used for energy production if you are fat adapted. For this reason as well, simply tracking Cal In vs Cal Out is not a method to lose weight.

The body does not use carbs directly to produce energy. It metabolises carbs to glucose and then store that. It can then use stored glucose to produce energy (ATP). Or in the absence of glucose, use fat to produce energy. Turning glucose into ATP is quick but less efficient whereas turning fat into energy take a bit longer but it more efficient. Check the vids of Dr Ekberg re how this works and how the various nutrient stores in your body are used.

Yes there is carbs in most foods. Check out the difference between carbs and nett carbs. You can switch to low-carb and then do a low intensity ride to deplete glucose stores. That will help the transition

Apparently they are not very accurate. Dr Ekberg has a video on what the signs are that your are fat adapted

Check the YT channel I posted earlier. I found it very interesting and relevant and explained in terms I can understand and relate to

You might not be fat adapted yet and ran out of glucose stores... It takes a while to get fat adapted. Do that before you start IF. I had the same experience as you trying IF before being properly fat adapted

Your body can burn fat at basal metabolic rate if you are fat adapted.

Yes exactly this. You need to follow these steps in order: 1 Become fat adapted on non-IF meal times (3 meals a day) 2 Then only introduce IF and over time narrowing the eating window. Being fat adapted means that you will not be hungry at all and will not crave carbs I am also a home cook and love to eat (and drink). But I had to adapt my cooking to accomodate a minimal carb approach. I now religiously read food labels and avoiding anything containing sugar. But it is hard because even chicken stock contains 3% sugar. Making everything from scratch does help excluding unwanted ingredients.

I also do IF for weight loss and general health. But I sometimes do 20:4 but mostly OMAD. You will struggle to do IF + strenuous exercise if your metabolism is not fat adapted. The channel below has incredible videos explained in very understandable terms. The Dr is a huge proponent of the keto diet and eating REAL food. https://www.youtube.com/results?search_query=ekberg+intermittent+fasting+exercise In this video he analyses and explains nutrient pools and how your body (during fasting) reacts and generates energy to exercise at different levels (aerobic / anearobic) https://www.youtube.com/watch?v=HWSI3xXV3fc

I guess the technical trail won't be open after XCM?