Intermittent Fasting

[Mike Dewing]

if I’m trying to lose weight I would probably not eat before.. but otherwise sounds pretty good

 

56 minutes ago, dave303e said:

I have always been of the opinion that you eat before during and immediately after the ride/run and then you incur your calorie deficit for the rest of the day. That way you get the most out of your ride and build some fitness.

I don't fast, I usually just incur a small deficit across my standard eating pattern when I need to drop but I never ever incur a deficit around a training session.

That being said this is usually done to tune up for an event, not to lose 

[ChrisF]

8 hours ago, dave303e said:

I have always been of the opinion that you eat before during and immediately after the ride/run and then you incur your calorie deficit for the rest of the day. That way you get the most out of your ride and build some fitness.

I don't fast, I usually just incur a small deficit across my standard eating pattern when I need to drop but I never ever incur a deficit around a training session.

That being said this is usually done to tune up for an event, not to lose weight

 

Certainly in line with a dietitian told me.

 

PS - She did her masters in sports nutrition.

[dave303e]

14 hours ago, ChrisF said:

 

Certainly in line with a dietitian told me.

 

PS - She did her masters in sports nutrition.

that's where I got it from as well...

But, as is done by most people looking to lose weight, first stop is a fad diet that comes with buying books, podcasts, blenders, special foods etc etc etc leaving them with a non sustainable way of life. Instead of paying a professional to get you eating the right food in the right volumes. My diet post seeing the dietician did not impact the rest of the family either. We still all eat the same food together. My ratios and volumes are just correct

[Vaultboy]

 

I also did Intermittent fasting (16:8) quite easily years ago, on a high protein, low carb diet and lost 15kg in year, without doing any physical activity (post-op; mostly sedentary etc), and I kept that weight off for another year. It was very easy. I realised that to lose more weight, I would need to either start training again (which I needed to do anyway), and/or switch to 20:4 or OMAD. 

After starting cycling again and getting my fitness back up I realised that the new diet was limiting my performance (as average as my performance may be). I got dehydrated and also cramped easily - (actually that IF had led to a constant state of dehydration), despite taking a boatload of electrolytes and vitamins. 

I had to retrain my gut to run on carbs again, which was not a nice process, but yielded results. I also realised that I just felt a lot better in general.  But the downside was that I gained back 8kg. I've tried to do intermittent fasting again a few times since, on my current diet, but its too bloody hard. I have also tried going on a low carb diet in general and then do carbs for long rides, but my gut vehemently disagrees. I know others who do this, so a big part of my story is probably that I also have IBS, and my gut can't handle that kind of shock.

 

[love2fly]

Just a quick update. I've just passed minus 20kg and feeling very good. Still doing Keto, IF and zone 2 rides. I find I feel very good for the first 90 minutes of a ride and the last 30 are harder. I've already surpassed my goal weight and am heading for the next milestone.

Initially I incorrectly thought I'd climb like a beast when I lost weight but I'm riding fasted AND under-caloried so just taking it easy.....have to get some new kit and clothes.....this is my best weight in 25+ years ......additionally we are actually saving a meaningful amount on food and have not consumed any cycling juice since end January ...

😊

[peetwindhoek]

Well done @love2fly for keeping it up!

 

Cool thread ^^. Further down they mention that if you're fat-adapted and going longer than 90 minutes, ~10g carbs per hour can be beneficial.

From my own experience since reading that: if I'm doing anything above threshold, I’ll add about 10g carbs per hour on top of my usual electrolytes and MCT powder. If I know the ride will be intense (like riding with someone stronger), or it’s a 4-hour session with harder blocks near the end, I’ll eat some high-fat food beforehand to stay ahead of the effort.

[love2fly]

4 hours ago, peetwindhoek said:

Well done @love2fly for keeping it up!

 

Cool thread ^^. Further down they mention that if you're fat-adapted and going longer than 90 minutes, ~10g carbs per hour can be beneficial.

From my own experience since reading that: if I'm doing anything above threshold, I’ll add about 10g carbs per hour on top of my usual electrolytes and MCT powder. If I know the ride will be intense (like riding with someone stronger), or it’s a 4-hour session with harder blocks near the end, I’ll eat some high-fat food beforehand to stay ahead of the effort.

Do the carbs not affect fat adaptation?

What carbs do you add and what is MCT powder - pardon my ignorance there 

I on the very odd occasion during Biogen electrolytes but cost and the caffeine are an issue as I'm prone to being a poor sleeper.

I drink water with a pinch of salt on 99% of rides. I will say I am 1000% strict on my Keto diet and carb wise have some roast veg now and then and about 40g of Blueberries with yoghurt daily.

[peetwindhoek]

1 hour ago, love2fly said:

Do the carbs not affect fat adaptation?

What carbs do you add and what is MCT powder - pardon my ignorance there 

I on the very odd occasion during Biogen electrolytes but cost and the caffeine are an issue as I'm prone to being a poor sleeper.

I drink water with a pinch of salt on 99% of rides. I will say I am 1000% strict on my Keto diet and carb wise have some roast veg now and then and about 40g of Blueberries with yoghurt daily.

Yes - but it depends on how much, when, and what kind of carbs.

Fat adaptation means your body prefers fat over glucose for energy, especially during endurance efforts. Once you're well adapted, small amounts of carbs (especially around training) won’t necessarily kick you out of ketosis or ruin adaptation, particularly if:

• You're training hard enough to use up the glucose quickly

• Your total daily carb intake stays low enough (typically <50g for most people)

MCT = Medium Chain Triglycerides, a type of fat quickly converted into ketones by the liver. MCT powder is just powdered form (usually easier on the gut than the oil).

On electrolytes: I buy potassium, magnesium and sodium from Takealot and Dischem. Much cheaper and lasts months.

A few dates or nut butter sorts out the carbs if it is needed for a ride.

[love2fly]

3 hours ago, peetwindhoek said:

Yes - but it depends on how much, when, and what kind of carbs.

Fat adaptation means your body prefers fat over glucose for energy, especially during endurance efforts. Once you're well adapted, small amounts of carbs (especially around training) won’t necessarily kick you out of ketosis or ruin adaptation, particularly if:

• You're training hard enough to use up the glucose quickly

• Your total daily carb intake stays low enough (typically <50g for most people)

 

MCT = Medium Chain Triglycerides, a type of fat quickly converted into ketones by the liver. MCT powder is just powdered form (usually easier on the gut than the oil).

On electrolytes: I buy potassium, magnesium and sodium from Takealot and Dischem. Much cheaper and lasts months.

A few dates or nut butter sorts out the carbs if it is needed for a ride.

Very informative thank you. 👍

[Robbie Stewart]

Well done on the successes you've achieved @love2fly. I think it's time I take this serious again. I've been riding a bunch lately but my diet has been junk so I haven't gained any but I'm certainly not losing any either.

[love2fly]

20 minutes ago, Robbie Stewart said:

Well done on the successes you've achieved @love2fly. I think it's time I take this serious again. I've been riding a bunch lately but my diet has been junk so I haven't gained any but I'm certainly not losing any either.

It only took me 25 years....🤣

['Kaze Pete]

I dropped 13kg this year. No funny stuff, no funky diets, no books, no miracle cures, no sickness. 

Just no sugar and minimizing fats. During that I "slowly" started building up my training volume.

I tracked calories in/out by logging all intakes on MyFitnessPal, and using a heart rate monitor & power meters to measure training efforts. I'm now at a level where I need to eat carbs to sustain training volume, but I still log all intakes.

I reached a point where I need carbs again to sustain my training. Currently have an issue where it becomes a concerted effort to reach my rough requirement  of 21000 kcal a week. I try to keep food as 'clean' as possible. Not completely whole foods only, but staying as far away as possible from processed anything.

Swapped fizzy drinks (even the Diet/Zero variants) for sparkling water, and yip I stay away from alcohol.