Intermittent Fasting

[P.A.K.]

Thanks to some advice posted by Hubbers, I decided to read up about intermittent fasting.

 

The benefits seem great, especially for those who would like to loose weight or gain muscle. 

 

Here are some helpful resources:

 

Articles:

James Clear: The Beginners Guide to Fasting

What I’ve Learned from 2 Years of Intermittent Fasting

LeanGains guide

LeanGains Summary

Mark's Daily Apple: Intermittent Fasting Series

 

Videos:

The Fast Guide to the Fast Diet - for people too lazy to read the book

BBC Documentary - Eat, Fast And Live Longer

Dr. Mercola Interviews Dr. Varady About Fasting

Fasting Twins Youtube Channel (@HodgeTwins)

 

I'm going to incorporate fasting in my own diet. I've just started with a 24 hour fast, but will probably try the Leangains method (16 hours of fasting, followed by 8 hours of feeding). I'll stick to real food and lean towards a low-carb, high fat diet during the 8 hours of feeding.

 

Please share your experience with intermittent fasting.

 

Cheers

Edited September 15, 2015 by P.A.K.

[HBO]

Thanks for this. I remember someone mention this on one of the diet threads. When you say you are on a 24 fast, is that as in 24 hours without any food or 24 h of intermittent fasting, i.e 16h fast, 8 hours eat?

[P.A.K.]

By 24hour fast I mean not rating anything for a day. That's one type of fast.

 

Then you also get the leangains fast, which I'm going to try. That's where you fast for 16 hours and refeed for 8 hours a day, on a daily basis. The 16 hours fall mostly over bed time, so it sounds easy.

[Winstonian1984]

Been doing this for 2 years. The first couple of weeks are a challenge, but once into it, it is very easy. Been doing the 16 hour fast, so last meal is at 8pm and fast gets broken the next day at lunch time.

 

Before I used to eat on rides longer than 3 hours during the fasting window, but now I can do 3 hours of a relatively high intensity fasted. This is my own experiment and i started trying out various things.

 

I will say that Intermittent fasting has helped with weight loss big time.

 

Try watching the hodgetwins, although they are more focused on the weight lifting side of things.

 

https://www.youtube.com/user/fastingtwins

 

Wether it is anecdotal or scientific evidence, people will always find fault with someone elses eating habits/plans/diets....as the hodge twins always end their videos..."this is all just advice, do whatever the *&@#$ you wana do"

[Monark]

I say do whatever works for you and your body, don't follow a fad and always follow medical advice.

[Uni]

I did it for about 6 months, for me it helped cutting down on mindless snacking in front of the TV but it was difficult juggling around meeting for brunch.

Definitely got easier over time, but I think it's easy to eat what you would normally but over a shorter time span. In the beginning I found myself not being able to focus, I was always watching the clock as to when I can eat.

 

It worked well for a friend of mine, I think she dropped about 10kgs, she's still on it just not as stringent and it's become a lifestyle for her.

[P.A.K.]

Been doing this for 2 years. The first couple of weeks are a challenge, but once into it, it is very easy. Been doing the 16 hour fast, so last meal is at 8pm and fast gets broken the next day at lunch time.

 

Before I used to eat on rides longer than 3 hours during the fasting window, but now I can do 3 hours of a relatively high intensity fasted. This is my own experiment and i started trying out various things.

 

I will say that Intermittent fasting has helped with weight loss big time.

 

Try watching the hodgetwins, although they are more focused on the weight lifting side of things.

 

https://www.youtube.com/user/fastingtwins

 

Wether it is anecdotal or scientific evidence, people will always find fault with someone elses eating habits/plans/diets....as the hodge twins always end their videos..."this is all just advice, do whatever the *&@#$ you wana do"

Thanks for the link to the Fasting Twins channel. Just watched a few of their videos, they're awesome 

[Winstonian1984]

Thanks for the link to the Fasting Twins channel. Just watched a few of their videos, they're awesome 

Their older videos will probably be more relevant, as thats when they also started IF

[Jaco-fiets]

I have been doing something similar to this for the last 3 weeks now. It is very basic. I have my dinner at around 8pm and then lunch around 12 or 1pm each day. This gives me a fasting period of around 14 to 16hrs between dinner and lunch. Lunch is a fair wack or protein with lots of veggies and some carb. I have most of my carbs at night.

 

What I have noticed in last 2 weeks:

Insulin levels way more stable. Energy levels feels constant and mentally more sharp.

Sleep much better

Even though weight is more or less the same I am more toned

Riding my bike around 8hrs per week and gym 3x per week. I try and rest completely 1 or 2 days per week

[P.A.K.]

So today was my first day doing Leangains.

 

I had breakfast at 12:30 this afternoon which was a small avo,cucumber and bacon.

Then at 4h I had salami,cucumber and a small avo.

 

For dinner at 8h I had chicken breast with spinach and feta, cucumber and a tomato.

 

I had two naartjies as snacks.

 

After tracking all my intake the whole time, I saw that I still had far too few calories in. So I added a strawberry smoothie consisting of a cup of milk, some strawberries and a bit of xylitol.

 

Im still in a calorie deficit for the day, which is awesome.

 

I'm not sure if MyFitnessPal tracked a food source incorrectly,or if chicken and veggies are just really low in calories. But I'm feeling properly stuffed. Will see how tomorrow goes.

[Ratty]

16 hours doesn't sound too bad.  We eat at around 6pm so that means eating breakfast at 10am which I do sometimes.

[Winstonian1984]

I'm not sure if MyFitnessPal tracked a food source incorrectly,or if chicken and veggies are just really low in calories. But I'm feeling properly stuffed. Will see how tomorrow goes.

 

I use fat secret. I find it a bit better than my fitness pal because is has alot of south african products on its database. 

 

As for feeling stuffed, the chicken and veggies do this. For lunch I usually have an omelette with 4 egg whites and 1 yolk, a cup of mushrooms, 1 chicken breast and a whole avo. Gives me about 900 calories, this is at about 1pm. I am so full after this that I usually eat at 6-7pm and I eat anything from 1300-1600 calories. 

 

Best of all I am still in defecit, yet feeling full.

[Jaco-fiets]

So today was my first day doing Leangains.

 

I had breakfast at 12:30 this afternoon which was a small avo,cucumber and bacon.

Then at 4h I had salami,cucumber and a small avo.

 

For dinner at 8h I had chicken breast with spinach and feta, cucumber and a tomato.

 

I had two naartjies as snacks.

 

After tracking all my intake the whole time, I saw that I still had far too few calories in. So I added a strawberry smoothie consisting of a cup of milk, some strawberries and a bit of xylitol.

 

Im still in a calorie deficit for the day, which is awesome.

 

I'm not sure if MyFitnessPal tracked a food source incorrectly,or if chicken and veggies are just really low in calories. But I'm feeling properly stuffed. Will see how tomorrow goes.

My little theory is when you are doing a daily 16hr fast it is not really that crucial to count the calories. During that 16hrs your body burns a hell of a lot of fat. You also do not have to crucify yourself for having something naughty at night. Guess it is diff if you are focused on loosing weight. Still a firm believer of rather making the calories count by eating healthy than counting the calories

[Pure Savage]

Whoops, sounds like I am fasting for 18 hours. Dinner 18:30 then lunch the next day with a cycle in the morning. 

 

Normally stuck with what is in the canteen at work.

[P.A.K.]

Here is my log for yesterday. I think some calories aren't represented correctly on MFP, because I ate A LOT of food.

 

Felt a bit frail this morning, but I'm better now. 

http://s24.postimg.org/5j1dh8zc5/Capture.jpg

[P.A.K.]

I use fat secret. I find it a bit better than my fitness pal because is has alot of south african products on its database. 

 

 

 

Thanks, I'll give Fat Secret a shot