Intermittent Fasting

[MagiCap]

Good info

 

[Ricboff]

been looking into this further. here is a nice article...(if i can figure out how to put it here) http://fitness.mercola.com/sites/fitness/archive/2016/04/29/peak-fasting.aspx

What You Eat Still Matters

While some intermittent fasting programs claim you can binge on whatever you want on non-fasting days, I strongly recommend paying attention to the quality of your food regardless of the program you choose.
Since you're eating less, you'll want to make sure you're getting high-quality nutrients from your food. Healthy fats are especially important, as intermittent fasting pushes your body to switch over into fat burning mode. If you feel tired and sluggish, it may be a sign you need to increase the amount of healthy fat in your diet.
Cutting net carbs (total carbs minus fiber) is equally important. Fructose is particularly troublesome as it activates a key enzyme, fructokinase, which in turn activates another enzyme that causes your cells to accumulate fat and resist letting any of it go. If you're overweight, insulin-resistant, or diabetic, reducing sugar consumption is really key. So, as a general rule — whether you're fasting or not, and regardless of the fasting schedule you're on — I believe it's important to eat a diet that is:

• High in healthy fats. Many will benefit from 50 to 85 percent of their daily calories in the form of healthy fat from avocados, organic grass-fed butter, pastured egg yolks, coconut oil, and raw nuts such as macadamia, pecans, and pine nuts.
• Moderate amounts of high-quality protein from organically raised, grass-fed or pastured animals. Most will likely not need more than 40 to 80 grams of protein per day. (I recommend limiting protein to one-half gram of protein per pound of lean body mass.)
• Unrestricted amounts of fresh low net carb vegetables, ideally organic.

Peak Fasting — How Long Should You Fast?

Besides when and what to eat, another common question relates to duration. Just how long must you continue intermittently fasting? While some embrace it as a lifestyle (and this tends to be particularly true of those who restrict their daily eating to a specific window of time), it's not something you have to do for the rest of your life. I don't recommend any of the other types of fasting as they have major shortcomings from a metabolic perspective that I will discuss in my new book on this topic.
As a general rule, I recommend a new type of intermittent fasting that I call Peak Fasting, which is done every day rather than a few days a week. However you can certainly cycle in off days due to schedule or social commitments. The key is flexibility. But if circumstances allow, seek to do it every day. The process is simple.
Stop eating three hours before bed and don't have your first meal for at least 13 hours. Measure your blood sugar at that time. You can do this every half hour, and when it starts to dramatically rise, this is an indication that you need to break your fast and eat food.
Why? Because suddenly rising blood sugar when you haven't eaten is a sign that glucogenesis is setting in. By definition, glucogenesis refers to the production of glucose from a nonglucose precursor, such as protein. Once your body starts converting protein to glucose, you're breaking down your lean muscle mass, and this is NOT healthy by any means.
This is also why I strongly recommend avoiding longer complete fasts. Research shows you can lose about ¼ pound of muscle mass per day if you fast for two days or longer! If you reach 16 to 18 hours and your blood sugar still hasn't spiked, feel free to eat if you want to.
If you're overweight and/or have symptoms of insulin and leptin resistance, such as high blood pressure, high cholesterol, or full-blown type 2 diabetes, continue intermittent fasting until your insulin/leptin resistance improves, and your weight, blood pressure, cholesterol ratios, or diabetes normalizes. As an example, if you need to lose 50 pounds, you're looking at about six months or so of intermittent fasting, after which you can revert to eating more regularly.
After that, all you need is a "maintenance program." Keep track of your markers, and if they start sliding, go back on the fasting program of your choice again for a number of weeks or months. Alternatively, you could intermittently fast for say one month, twice a year, as a form of maintenance.
Remember over half of the U.S. population is either diabetic or prediabetic, so measuring blood glucose is a powerful and cheap test. You can purchase the Bayer meter6 on Amazon for $7 and the strips are less than 25 cents apiece. I have tested many meters and this is the clear value winner. For less than $1 or $2, you can accurately and simply identify the ideal time of your intermittent fast.
If you are new to fasting, it may take some time to work up to 13 hours, but once you start activating your fat burning system you will easily achieve this. The most effective way is to limit your net carbs (total carbs-fiber) to under 40 grams per day and do not exceed more than 1 gram of protein per kilogram of lean body mass.

read the link. Thanks for posting. The author is well read.


2 things worth emphasizing;


'While some intermittent fasting programs claim you can binge on whatever you want on non-fasting days, I strongly recommend paying attention to the quality of your food regardless of the program you choose'

100%. Don't even bother with this is one plans on fueling the body with garbage. Complete nonsense.

in addition, imo, this is likely not something for long term, unless you're a masochist. Who likes hunger pangs? cmon now. Quality of life. Eating more fat and protein leads to satiety/hormonal balance. Quality of food heals.




'Remember over half of the U.S. population is either diabetic or prediabetic''

amazing aint it?

 

[Ricboff]

im thinking of doing a keto fasting hybrid for five days. hardest part for me is going to be no alcohol. i like beer and having fun!

good luck, that's a tall order. You may want to go baby steps. Get into ketosis first (use keto stix to confirm, likely to go thru keto flu...doesnt last long , hang in there), THEN consider the fasting.

also, be well read on food choices BEFORE embarking. Have fun...

 

[drpugilist]

good luck, that's a tall order. You may want to go baby steps. Get into ketosis first (use keto stix to confirm, likely to go thru keto flu...doesnt last long , hang in there), THEN consider the fasting.

also, be well read on food choices BEFORE embarking. Have fun...

keto stix? keto flu? never heard of either of those.
ive been "fasting" (which again is nothing new to me for the most part, since ive always been on this type of eating schedule for the most part). ive been eating whatever i want beginning at 4 pm cst for the past three days and then maybe eating a little something at 8 ish, if im even hungry at that time. sometimes i am sometimes not. anyway, i havent lost any weight in those three days which is prob bc this has been my "routine" for a long time. which is why i was considering trying to eat foods that are better for you. the only think taht worries me abt the keto thing is the lack of carbs. ive got a feeling my body will need that after a day or so. fyi im 5'11 and 202 lbs. overweight/unhealthy probably but, i wouldnt call it fat. when i was in the gym many many yrs ago, i walked around at 165 ish and ate whatever the hell i wanted. my metabolism, which is still pretty good imo isnt like it used to be at 42 yrs old.

if i do the keto/fasting hybrid for a few days, i will prob have to move my first meal of the day up to around 2 pm or so and have a second at 6 or 7?

 

[sunshine11]

Good stuff. Very interesting. I admit I'm not the healthiest person Stevieray. Lol. Weigh at the doctors when I go. I was at 269 lbs. So I'm gonna try this. So cut out the wheat bread and peanut butter? No chocolate? Lol. I'll report my progress in a couple months when I go to the doctors again. I'm 5' 11"

 

[drpugilist]

here are some meal ideas i found earlier....

https://www.dietdoctor.com/low-carb/keto/diet-plan

 

[CHOPTALK]

I fully endorse IF

 

[drpugilist]

so what, im abt four days into this fasting/keto hybrid and i kind of fell of the wagon yesterday. had abt 9 michelob ultras while playing golf (it is apparently the lowest carb beer out there though!), for the past few days ive had a couple of glasses of wine with dinner. ate correctly, still no carbs in food. from the meal plan above, ive had the pesto chicken casserole and the mexican casserole dish. tonight im going for the stuffed bell peppers i think. the meals arent a problem for me as i love to cook, however my kids wont eat this stuff so im having to make something different for them since theyre spoiled as shit. anyway, im down three lbs to 201...probably abt ten or eleven days to go

 

[bigbet1234]

so what, im abt four days into this fasting/keto hybrid and i kind of fell of the wagon yesterday. had abt 9 michelob ultras while playing golf (it is apparently the lowest carb beer out there though!), for the past few days ive had a couple of glasses of wine with dinner. ate correctly, still no carbs in food. from the meal plan above, ive had the pesto chicken casserole and the mexican casserole dish. tonight im going for the stuffed bell peppers i think. the meals arent a problem for me as i love to cook, however my kids wont eat this stuff so im having to make something different for them since theyre spoiled as shit. anyway, im down three lbs to 201...probably abt ten or eleven days to go

If my only option was Ultra, I would skip the beer. Lol

 

[drpugilist]

If my only option was Ultra, I would skip the beer. Lol

haha i get it trust me...i think this "diet" is better for ppl who have a lot of extra weight they need or want to get rid of personally. i mean if a 300 lb person ate like i have the past few days, i think they would lose weight faster than what im seeing. we will see though