Intermittent Fasting

[Puncture Kid]

2 minutes ago, Robbie Stewart said:

Thanks. I will do some reading on getting fat adapted. I intend to do this more frequently during the year to see how I can get my weight down. 

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

[MORNE]

7 minutes ago, Puncture Kid said:

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

Agree, id say if this is how you want to try it @Robbie Stewart, try to cut carbs to under 10-20% of your total caloric intake. For most people 10% carbs on a calorie restricted diet is basically one apple. Eat around 30% ish protein and the rest fat. Be honest. Its hard, there are hidden carbs in everything..milk, fruit, starchy veg being most people’s downfall. I almost find it easier to just go full carnivore for 2-3 weeks to kickstart the process then settle into a loWER carb higher fat/protien cycle.

Edited yesterday at 09:55 AM by MORNE

[love2fly]

12 minutes ago, MORNE said:

Although i’ve done IF on and off in the past, the thing that got me to drop 30kg around 2016 and keeping it off for the most part, was starting to eat more fat and protein. so yes…basically keto. 
 

but to OP, in. The end you can literally eat cake for breakfast, lunch and dinner ( probably shouldnt)…if you aren't burning more than you are consuming, you’ll stall and wont lose weight. No fad diet or magic bullet will chamgr that reality. You seem to be lying to yourself somewhere when it comes to calorie counting. As already mentioned, high fat foods are calorie dense. A small amount eats inyo those limits fast. They do keep you fuller for longer though. Just my personal XP. 
 

ps: i went from 197cm 110kg all the way down to the leanest ive ever been..79kg (race weight). I did ut to see what was possible back then. I also realised my body doesn't want to stay there. It’s much happier around 85kg…so these days, thats my goal. 

Sorry not picking a fight with you but I didn't mention calorie counting at all.....to the contrary, I love calories to much....

[Puncture Kid]

2 minutes ago, love2fly said:

Are Ketone strips of any value in assessing fat adaptation? (in the event of not having access to the blood test etc equipment)?

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

[Robbie Stewart]

2 minutes ago, love2fly said:

I started last week Thursday and riding in strict Z2 -Z 2.5 on the odd climb and after 5 rides I can feel an improvement ie I don't feel completely bonked during riding 

Just looked at my zones this morning and this is what I was doing, which pretty much explains it all as to why I felt the way I did.

[MORNE]

2 minutes ago, love2fly said:

Sorry not picking a fight with you but I didn't mention calorie counting at all.....to the contrary, I love calories to much....

Me neither, all i meant to say is even if you fast but end up eating more than your expenditure…the fasting wont do anything if weight loss is the goal.

Edited yesterday at 09:57 AM by MORNE

[Puncture Kid]

2 minutes ago, MORNE said:

Agree, id say if this is how you want to try it @Robbie Stewart, try to cut carbs to under 10-20% of your total caloric intake. For most people 10% carbs on a calorie restricted diet is basically one apple. Eat around 30% ish protein and the rest fat. Be honest. Its hard, there are hidden carbs in everything..milk, fruit, starchy veg being most people’s downfall. I almost find it easier to just go full carnivore for 2-3 weeks to kickstart the process then settle into a loWER carb higher fat/protien cycle.

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

[MORNE]

2 minutes ago, Puncture Kid said:

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

Yes, to simplify for those who might not yet know - basically fiber, since your body cant absorb it. So if something has lets say 20g of carbohydrates per serving, of which 5g is listed as fiber…net carbs can be expected to be around 15g. 

Also, dont take food labels as gospel. Its a well known fact that they can vary by up to 20%. 

[love2fly]

16 minutes ago, MORNE said:

Me neither, all i meant to say is even if you fast but end up eating more than your expenditure…the fasting wont do anything if weight loss is the goal.

100%. The plan is to burn fat via eating less, and virtually no carbs.

I've been a carb junky too long. Interestingly I suffer from allergic asthma which is mostly under preventative control by once daily inhaler. After almost eliminating carbs my breathing feels way better after just over a week.

[love2fly]

2 hours ago, Puncture Kid said:

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

Very interesting video, thank you.

 

[SamTaylor]

Not specific to IF, but a very interesting discussion on Keto here, and does touch on IF as one way of using/accessing ketones. 
 

https://youtu.be/t6nwpMlyom0?si=Vt8B2igbSPXqy-0D

[peetwindhoek]

43 minutes ago, SamTaylor said:

Not specific to IF, but a very interesting discussion on Keto here, and does touch on IF as one way of using/accessing ketones. 
 

https://youtu.be/t6nwpMlyom0?si=Vt8B2igbSPXqy-0D

Thanks for sharing. I remember @ChrisF referencing an article in a thread (maybe doping thread) about an organization trying to prevent the peloton from using ketone supplements until they determine whether they are dangerous. At the time, I thought, "But what if you're producing them naturally?" 

[Mike Dewing]

2 hours ago, love2fly said:

100%. The plan is to burn fat via eating less, and virtually no carbs.

I've been a carb junky too long. Interestingly I suffer from allergic asthma which is mostly under preventative control by once daily inhaler. After almost eliminating carbs my breathing feels way better after just over a week.

I don’t understand no carbs.? Where you gonna get your energy from.? 
 

I’ve lost considerable weight just making sure I’m in a calorie deficit.. two ways to do that.. restricting diet(this way sucks) or increasing calorie consumption by cycling a lot.. (less sucky)

You can’t not lose weight.. keep it simple.. 

[Puncture Kid]

21 minutes ago, Mike Dewing said:

I don’t understand no carbs.? Where you gonna get your energy from.? 
 

I’ve lost considerable weight just making sure I’m in a calorie deficit.. two ways to do that.. restricting diet(this way sucks) or increasing calorie consumption by cycling a lot.. (less sucky)

You can’t not lose weight.. keep it simple.. 

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.

Edited yesterday at 12:59 PM by Puncture Kid

[love2fly]

23 minutes ago, Mike Dewing said:

I don’t understand no carbs.? Where you gonna get your energy from.? 
 

I’ve lost considerable weight just making sure I’m in a calorie deficit.. two ways to do that.. restricting diet(this way sucks) or increasing calorie consumption by cycling a lot.. (less sucky)

You can’t not lose weight.. keep it simple.. 

I didn't say no carbs..I said almost eliminating. To elaborate - from relying on a guestimate of probably 70-80% daily on carbs to around 20%.

[ChrisF]

1 hour ago, Mike Dewing said:

....

You can’t not lose weight.. keep it simple.. 

 

The human body is a crazy thing ....

 

MOST diets comes back to a calory deficit ... that, or "switching" from carbs as fuel to using fat as fuel.

 

Metabolism, or rather a change in your metabolic rate, early onset diabetis (insulin resistance), and so many more can cause the body to go pear shaped (pun intended).

 

If a "healthy eating plan" and moderate exercise does not keep off the weight .... GO SEE A DOCTOR.  The risks associated with a web-based diagnoses is simply not worth it.

 

To the OP - hope you get to the bottom of this quickly.