NSFW, but take notes.. holy cow.
I do something similar. My window is from 1-7pm or 6/18. Breakfast is easier to skip. I do drink bulletproof coffee 3-4days a week, black coffee the rest.
Heard him before. Smart dude. I have that on my phone but haven't listened yet...
Restrictive time with a 16 hour fast seems to be most beneficial, but extending it to 24 hours has even more benefits.
I’m doing a 6 hour feeding time.
Now you can do this in conjunction with keto, or you can still eat a standard diet and get benefits.
I’ll have to listen to this when I have time but it runs counter to most accepted knowledge. I.e. splitting your calorie intake into 6-7 small meals spaced just a couple hours apart vs 3 large meals increases your metabolism.
And it’s been said for years that skipping meals sends your body into a starvation mode where it begins to store fat at an increased rate.
Nope, science shows that is not true. You aren’t hitting starvation, Even doing 24+ hour fasts have benefits for the body. I think we have to question any science on eating for the past 30 years, look at where we are headed with obesity and diabetes.
Just now catching up with this thread, but wanted to comment that I agree that we should be taking a hard look at our eating habits and thoughts on it. However, in the last 30 years I believe the main reason obesity and diabetes has been on the rise can be summed up in one word. Convenience.
It is easier to grab a sack of burgers than it is to cook a burger at home. It’s easier to scarf down a bag of potato chips than it is to pack an apple. In many families the dynamic has changed from a wide staying at home preparing food for the family to one parent grabbing something on the way home from work or the other throwing something together in the kitchen from prepared foods.
I think we would find that within the last 30 years the fast food and restaurant industry has exploded in popularity as has the convenience foods that grocery stores now offer.
I think one reason the keto/atkins/caveman style diets work so well is that it harkens back to the natural state of man. What our bodies were originally designed to eat. Raw, fresh, and with nothing processed. These diets fail because our lives (in general) find them unsustainable with all he conveniences it has to offer.
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I will see if I can find the abstract but there was a meta-analysis that shows that while some lab functions may improve, the improvement is transient, and there is no change in fat/weight loss between I.F. and "traditional" dieting. The conclusions was, do what works best for you.
If I can find it I will post it. If y'all have not heard of him, look up Will Brink. He's a trainer and big into the scientifically-validated research in fitness and nutrition.
Only eating in a six hour period out of 24...sounds like a couple things affecting insulin here, though I'm not a doctor.
First of all, your body can only process so much food for nutrients during the time it's running through your digestive system. Smaller amounts of food can more efficiently be processed to remove nutrients than larger amounts. So if you're limiting the same quantities of food to a shorter period of eating time, then it could be that the impact on your body with respect to the need for insulin is lower.
Also, the impact may be lower on the body with respect to insulin issues because you're simply not eating later in the day, when you're more likely to be sedentary and/or asleep. So your body doesn't have to spend resting/sleeping resources digesting as much foods and can spend more time doing "general maintenance" (your body does most of it's upkeep/healing while you're asleep).
Whatever. It's still my opinion that one's diet should be balanced and reasonable portions. If it's not balanced, you're not getting the nutrients you need. If your a glutton, you're getting too much. Neither one of these conditions is good for insulin or anything else.
a modified schedule has worked for me which goes like this....
1. zero breakfast. if i eat, i get hungry sooner. if i don't, i can go 6 hours easy.
2. BIG lunch (dinner) around 1PM. eat everything. second helpings.
3. supper is a salad or less. i love "baby" carrots and Ranch dressing.
good news: easy to maintain target weight.
bad news: people say i'm crazy.
I burn so many calories swimming 4 miles that I need to drink a protein shake about 40 minutes to an hour before it. I still burn 5 to 10 times the calories of the shake though, depending 1 or 2 scoops. About 1500kCal for 4 miles.Did a fasted work out this morning.
Definitely different, but the effects are supposed to increase HGH production and increase fat burning. Not eating for a while.
I switched to a 18:6 fast and lost 100 pounds over a year. I find it much easier to live with than any sort of diet (didn't change what I eat, just how much and how often.) I'll never go back to 3 meals a day.
Very glad it worked for you. If it works, do it....
IF/fasting doesn't work for everyone and the data isn't solid on it.
Exactly. Everyone is different. But any time the gov't gets involve, even in nutritional studies, they demand a ONE SIZE FITS ALL. That is why the NIH has a hard line (unscientific) position body fat percentage has ZERO impact on health. Only BMI matters. Had an NIH tell me that the heart has to work harder pushing blood through muscle and that was why BPF doesn't change health risk of high BMI. of course he had no answer when I asked why a person of lower BFP but same weight has a lower resting heart heart than the person with higher BFP.I agree - there probably isn't anything that works for everyone. Being healthy is a very individual thing with existing health conditions, food allergies, genetic makeup, preferences, etc. I didn't start with a 18:6 fast. I just started by not eating breakfast because I tended to eat poorly at breakfast and liked an earlier lunch as well. Once I started, I found some of the books on IF and decided to extend. If you haven't done a fast before, I don't recommend jumping right into a big change. Ease into it.
Curious what you base this hypothesis on? Seems to me, the basis for the digestion process is the quality of your gut biome and the quality of your diet. The size of the meal is irrelevant. If you eat a bunch of carbs and sugar and crap processed food, you'll take big dumps and your digestion will suffer from the damage you do to it. Sugar, some artificial sweetners, and modern wheat are literally toxic to the bacteria in your gut. If you have even a huge meal of whole foods(fat, protein, fiber-rich vegetables), with a healthy biome, you'll have no digestion issues and a surprisingly small bowel movement because you body actually makes use of the fuel you eat.
As to insulin, (assuming you're on a standard american high-carb diet)the more often you eat, the more often your body is impacted by insulin. Every time you eat your insulin spikes as your body tries to remove glucose from your blood. The more that happens the more insulin resistant your cells become. This requires a bigger and bigger insulin dump as time goes on. Eventually your system is so out of whack you become a type 2 diabetic. If you eat little to no carbs and a reasonable amount of protein, your body makes the little bit of glucose the brain needs from protein through your liver and the insulin rollercoaster is a fairly flat trajectory. This is exacerbated by a fast as your insulin levels are lowest when you wake as is you insulin resistance. As your body replaces old cells with new your insulin resistance as a whole goes down over time. Your body burns ketones and fat stores instead of glucose. It's still a case of calories in/calories out to an extent. You can't eat 4000cal a day and play video games on your couch and expect to lose weight. The beauty of a HF-MP-LC diet like keto is that it's very satiating. You feel full eating less and don't get hungry as soon.
My window is from 1-7pm. So I am eating only later in the day. My energy levels are pretty solidly balanced. I'm not anymore tired in the evening than I am during the day. So I'm not predisposed to being sedentary in the evenings. Sleep is important and you are definitely correct on repairs made while sleeping. You create cancerous cells everyday and destroy them every night while you sleep. Digestion takes almost 2 days to complete. So, the rationale that it somehow takes more effort while you sleep makes little sense unless you eat so close to bedtime that your stomach is still full.
I'll wager my diet is more varied and balanced than 90+% of members here. I get the bulk of the carbs I eat from a wide variety of fibrous and leafy green veggies. I incorporate nutrient dense foods across the board. I could go on for hours but it's too much information to disperse in posts. Maybe we can get a round table discussion going on at @BatteryOaksBilly 's meetup in the fall! I expect to be at my 200lb goal by then...
I'm not a doctor either, but I listen to a lot of them and read a lot on the subject. This is just my take, based on my research and my situation...
I found that as I lost the fat, I actually had to increase carbs for endurance activities. I lost glycogen storage capacity with the fat.I realize I am late to the party but I agree with you and believe this is exactly correct.
After watching my weight balloon to 165 lbs (I'm "vertically challenged" at 5'6") and not being able to get my fat ass in regular jeans anymore, I decided I had to do something.
So, I've been on a KETO (high fat, low carb and moderate protein) diet for the last two weeks. I also have been doing intermittent fasting as well. I usually don't eat until 5-6pm. For breakfast, I have two cups of black coffee with heavy whipping cream.
When I weighed myself this morning, I weighed in at 155.8 lbs. I am pretty pleased with the results so far. My blood pressure has dropped a lot and I feel a helluva lot better. My goal is to get myself down to around 145 lbs.
For me, the biggest problem with this kind of diet is trying to limit the carbs. I'm happy if I can stay under 35g a day and that is tough to do, especially if you love bread (which I do). Checking the My Plate app, I average eating about 25g of carbs a day.
If you are going to eat this way, I think it is important to set a date where you can reward yourself for one day, maybe once a month and eat whatever you want. On that day for me, it will be probably be pancakes or maybe some good ole biscuits and gravy .
I found that as I lost the fat, I actually had to increase carbs for endurance activities. I lost glycogen storage capacity with the fat.
I still have relatively low carb intake. And the calories in the carbs I supplement during the swim are still <20% of what I burn. But it makes a difference in warding off muscle fatigue.
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Honestly, I don't really track it. Hard to do in China.Well, you are swimming the English Channel (in my mind, lol). I'm curious and with your level of exertion, what is your average carb intake on a daily basis to feel well and satiated for your level of energy expended?
I tried one meal a day, tended towards eating at about 2:30pm. Couldn’t maintain because of work lunches and family dinners, but I felt pretty good doing it.
Maybe I’ll try skipping breakfast and go two a day.
That's the best plan for folks most of the time. Skipping breakfast is easy. Skipping lunch or dinner is more difficult in societal life...
That's the best plan for folks most of the time. Skipping breakfast is easy. Skipping lunch or dinner is more difficult in societal life...
I am aiming for 16 hour fasts on average.
So you figure supper 2-4 hours before bed, 8 hours of sleep, Skip breakfast, and your at 16 hours pretty easy.
Using an App that tracks it, might upgrade it to the pro version. I’m normally at 17 to 18 hours now.
18 hours seems about right for me.