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NFT: Intermittent Fasting - No Carbs?

giantsfan44ab : 5/14/2018 9:59 am
In years past, I usually have been successful in dropping ~10 pounds when Spring/Summer roll around. This year, i signed up for the NYC bike tour that was last weekend and I thought I would have no trouble getting to the lowest body fat levels in my life. I've been doing hour long cycling sessions or a few hours of pickup basketball 5-6 times a week for the past few months. I lost about 5 pounds quickly, and then sure enough I put it right back and then some. I've been fairly good about not drinking alcohol and cutting out sweets, but clearly somethings not working.

Gonna try intermittent fasting for a bit. Does this alone help without cutting carbs? Been following a lot of Joe rogan nutrition advice lately and so now everytime I eat some type of carb I feel like im ruining any progress. Today is my first day skipping breakfast (not that I usually eat much, just like an egg sandwich). I usually stay within my caloric limits too, I usually don't exceed 2500 calories on top of doing cardio (im about 6'3, 200 pounds on a good day). Wanna get to about 185 without just outright burning off muscle. Planning on resuming weightlifting after a good 3-4 months off to combat this.

Any suggestions on how to approach this diet or if my thinking is wrong? Should I go no carbs or maybe start limiting them (just stick to fruits for carbs)?
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And as for coffee  
giantsfan44ab : 5/14/2018 10:01 am : link
I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?
RE: And as for coffee  
antdog24 : 5/14/2018 10:13 am : link
In comment 13962876 giantsfan44ab said:
Quote:
I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?

yes, adds carbs, especially sugar. Gotta go black.
I don't completely skip breakfast, but I do eat later in the morning  
Ira : 5/14/2018 10:15 am : link
and when I do, I try to go very light - about 10 grams of sugar free protein powder and a couple of whole grain crackers with pesto sauce. I like black coffee so that helps. I've been going lighter on carbs and higher on healthy fat during the day. I've just started this, but it does feel good. Maybe after I do it for a while I can take it further.
I've been on the Keto + Fasting train  
Bockman : 5/14/2018 10:16 am : link
for about a month now. Down 15 lbs.

Gotta drink that coffee black if its in the morning and not in your fasting window.

I was doing 18/6, but now I'm eating once a day when I can (during the week).
RE: And as for coffee  
montanagiant : 5/14/2018 10:23 am : link
In comment 13962876 giantsfan44ab said:
Quote:
I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?

If you're doing no-carbs you have to intake more fat for energy so the cream is okay AFTER the fast. Sugar is a complete no in all regards. I have a black tea/Green tea around 9 for the caffeine. Later in the day, I will have a plain Latte with half & half

Been on Keto since August and added fasting to it in Jan. Have lost close to 80 LBs.
Damn  
giantsfan44ab : 5/14/2018 10:25 am : link
can't do black coffee, might as well switch to tea at that point for me!

Its not the easiest for me to go completely no-carb, but if it's low I can try going for the keto. Hardest thing for me to replace is rice but I can make do.

As for food prep, what's a good/quick/easy lunch item to break fast with? Baked pesto chicken is easy enough for me, what are some other options for food to bring to work and just pop in the microwave. Can I mix in carbs as long as they are natural sources like fruits and sweet potato? I am a carb fiend.
RE: RE: And as for coffee  
giantsfan44ab : 5/14/2018 10:26 am : link
In comment 13962901 montanagiant said:
Quote:
In comment 13962876 giantsfan44ab said:


Quote:


I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?


If you're doing no-carbs you have to intake more fat for energy so the cream is okay AFTER the fast. Sugar is a complete no in all regards. I have a black tea/Green tea around 9 for the caffeine. Later in the day, I will have a plain Latte with half & half

Been on Keto since August and added fasting to it in Jan. Have lost close to 80 LBs.


That's awesome congrats. Is honey ok as a sugar substitute?
RE: RE: RE: And as for coffee  
Bockman : 5/14/2018 10:29 am : link
In comment 13962906 giantsfan44ab said:
Quote:
In comment 13962901 montanagiant said:


Quote:


In comment 13962876 giantsfan44ab said:


Quote:


I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?


If you're doing no-carbs you have to intake more fat for energy so the cream is okay AFTER the fast. Sugar is a complete no in all regards. I have a black tea/Green tea around 9 for the caffeine. Later in the day, I will have a plain Latte with half & half

Been on Keto since August and added fasting to it in Jan. Have lost close to 80 LBs.



That's awesome congrats. Is honey ok as a sugar substitute?


Not on Keto - sugar = carbs = no eat
Any benefits for doing a  
giantsfan44ab : 5/14/2018 10:40 am : link
modified low-carb as opposed to no-carb? Like staying under 100 grams of carbs?
RE: Any benefits for doing a  
Bockman : 5/14/2018 10:43 am : link
In comment 13962926 giantsfan44ab said:
Quote:
modified low-carb as opposed to no-carb? Like staying under 100 grams of carbs?


Sure, just not as much.

Try under 20g for a week. You'll be surprised how much you don't miss carbs. In fact, you'll have one slice of bread and think someone sprinkled powdered sugar all over it.
RE: RE: RE: RE: And as for coffee  
montanagiant : 5/14/2018 10:51 am : link
In comment 13962908 Bockman said:
Quote:
In comment 13962906 giantsfan44ab said:


Quote:


In comment 13962901 montanagiant said:


Quote:


In comment 13962876 giantsfan44ab said:


Quote:


I enjoy my cup of coffee with a little cream/sugar in the mornings, does this "kill" the fast?


If you're doing no-carbs you have to intake more fat for energy so the cream is okay AFTER the fast. Sugar is a complete no in all regards. I have a black tea/Green tea around 9 for the caffeine. Later in the day, I will have a plain Latte with half & half

Been on Keto since August and added fasting to it in Jan. Have lost close to 80 LBs.



That's awesome congrats. Is honey ok as a sugar substitute?



Not on Keto - sugar = carbs = no eat


Bockman is 100% correct. Keep in mind that once any sweetener hits your digestive tract it acts in your body just like real sugar. There are some recipes that call for a little bit of erythritol and stevia because they are naturally occurring and they don't spike insulin but in my experience with this diet it was easier to completely cut sugar 100%.
RE: RE: Any benefits for doing a  
montanagiant : 5/14/2018 10:52 am : link
In comment 13962934 Bockman said:
Quote:
In comment 13962926 giantsfan44ab said:


Quote:


modified low-carb as opposed to no-carb? Like staying under 100 grams of carbs?



Sure, just not as much.

Try under 20g for a week. You'll be surprised how much you don't miss carbs. In fact, you'll have one slice of bread and think someone sprinkled powdered sugar all over it.

I did a cheat day last weak and had some baked pita chips with artichoke dip. Felt like crap for the nest 6 hours
RE: RE: Any benefits for doing a  
giantsfan44ab : 5/14/2018 10:54 am : link
In comment 13962934 Bockman said:
Quote:
In comment 13962926 giantsfan44ab said:


Quote:


modified low-carb as opposed to no-carb? Like staying under 100 grams of carbs?



Sure, just not as much.

Try under 20g for a week. You'll be surprised how much you don't miss carbs. In fact, you'll have one slice of bread and think someone sprinkled powdered sugar all over it.


Man, maybe I'll try that. Sounds terrifying. Mainly because of requiring meal prep every day. What do you replace carbs (like bread and rice) with? My go to would be avocados. What are some other "carb-like" fats that are easy (and cheap)?
This seems to come up about once a week lol  
BigBlue4You09 : 5/14/2018 10:55 am : link
I just started intermittent fasting/Keto on Saturday. So far so good! No “flu”. Here’s a good resource i found...


https://draxe.com/hub/keto-diet/ketogenic-diet-food-list/ - ( New Window )
I have tried a form  
BIG FRED 1973 : 5/14/2018 10:56 am : link
of this diet since the day After memorial day last year ,I weighed myself that day and I was 220 so I started a type of fast low calorie diet and it worked Iam down now to now around 185-180 depending on the week ,I started running more also but I lost size and muscle mass even though iam drinking between 2-3 protein shakes a day .I still use the weights 4 days a week but I do not have the type of strength I used to .During the week the diet is easy it’s the weekends that kill me I try and just have one big meal for dinner and for breakfast I will have a lenny and larrys protein cookie on Saturday and Sunday .My biggest problem is I love popcorn so I try to only eat the healthy kind like Smart food or Boom pop .Alot of people are saying iam too skinny now so I went back to eating a salad with a can of tuna or brown rice with tuna for lunch .My clothes are loose on me too my size 38 pants are falling off me so now I have to buy 36 waist pants lol .i drink between 1-2 gallons of water a day and for my caffeine fix since I was never a coffee drinker I drink all the no Calorie energy drinks like Monster and Bang energy ,Bang is really good and it has BCaa’s and creatine in there also ..
For bread substitutes  
Bockman : 5/14/2018 10:57 am : link
I use Mission low-carb tortillas. They have net 6g carbs.

Net means carbs minus fiber.
Also this for your coffee in the mornings  
BigBlue4You09 : 5/14/2018 10:58 am : link
Lost 100+ on intermittent fasting  
Giants in 07 : 5/14/2018 10:59 am : link
I didn't begin restricting carbs until I started to plateau, so it's not necessary. Definitely helps to jumpstart it though.

Keep with it. It does really work.
I use advocare, through 80 days down 35 pounds  
nygiants16 : 5/14/2018 11:00 am : link
Basic day:

Spark(substitute for coffee)

Shake

Fruit around 10

Lunch usually spinach with grilled chicken. And balsamic

Afternoon spark with almonds

Dinner usually add a carb, whether it is a cup of whole wheat pasta or whole wheat wrap, protein and veg
My workouts  
nygiants16 : 5/14/2018 11:01 am : link
Lift at around 9pm for an hour, then insanity at 10pm, just finished 60 days of insanity 1, now starting asylum
few questions  
lpdcan28 : 5/14/2018 11:06 am : link
when and how long is the intermittent fasting?

and are casein protein shakes best and when do you drink them?
RE: Lost 100+ on intermittent fasting  
giantsfan44ab : 5/14/2018 11:09 am : link
In comment 13962970 Giants in 07 said:
Quote:
I didn't begin restricting carbs until I started to plateau, so it's not necessary. Definitely helps to jumpstart it though.

Keep with it. It does really work.


I'm not the most mentally strong when it comes to food, I can cut out sweets but by virtue of my diet (lots of Asian and Indian food) it's hard to cut out rice, bread and potatoes. But thats not a legit excuse, I can work around it. Maybe starting off 100 g's and less at first and progressing down. I'm the type that relapses easy if I go cold turkey to begin with.

@NY16, I'm assuming you eat dinner prior to workouts? I "feel" like I need some sort of carbs before working out, especially cardio.
RE: few questions  
nygiants16 : 5/14/2018 11:11 am : link
In comment 13962982 lpdcan28 said:
Quote:
when and how long is the intermittent fasting?

and are casein protein shakes best and when do you drink them?


From what I have read with the fasting, some are 8 hours, 12 hours or 16 hours, and u have ready crazy ones that are like 100 calories 1 day and then eat whatever the next...

You have to be carefully drinking protein shakes because they add fat to your body, the best time to drink them are immediately after a workout BUT it could be counter productive to your weight loss, if you eat right you should get plenty of protein
RE: few questions  
giantsfan44ab : 5/14/2018 11:11 am : link
In comment 13962982 lpdcan28 said:
Quote:
when and how long is the intermittent fasting?

and are casein protein shakes best and when do you drink them?


Typically I see it 16 hours fast and 8 hours window of eating. For me i think noon-8 is doable. I haven't used casein protein before. I usually have a protein shake after workouts but due to this restriction I might have to modify that as I'll probably be working out after my window. Unless this is against recommendation from the experienced posters here.
RE: RE: Lost 100+ on intermittent fasting  
nygiants16 : 5/14/2018 11:12 am : link
In comment 13962989 giantsfan44ab said:
Quote:
In comment 13962970 Giants in 07 said:


Quote:


I didn't begin restricting carbs until I started to plateau, so it's not necessary. Definitely helps to jumpstart it though.

Keep with it. It does really work.



I'm not the most mentally strong when it comes to food, I can cut out sweets but by virtue of my diet (lots of Asian and Indian food) it's hard to cut out rice, bread and potatoes. But thats not a legit excuse, I can work around it. Maybe starting off 100 g's and less at first and progressing down. I'm the type that relapses easy if I go cold turkey to begin with.

@NY16, I'm assuming you eat dinner prior to workouts? I "feel" like I need some sort of carbs before working out, especially cardio.


I eat around 6 and usually right before my workout I will eat a banana
Been on Keto since January  
AnyoneButPhilly : 5/14/2018 11:12 am : link
Riced cauliflower and zuchinni noodles have been a life saver for me since i was eating a ton of rice and pasta before
RE: RE: few questions  
giantsfan44ab : 5/14/2018 11:13 am : link
In comment 13962992 nygiants16 said:
Quote:
In comment 13962982 lpdcan28 said:


Quote:


when and how long is the intermittent fasting?

and are casein protein shakes best and when do you drink them?



From what I have read with the fasting, some are 8 hours, 12 hours or 16 hours, and u have ready crazy ones that are like 100 calories 1 day and then eat whatever the next...

You have to be carefully drinking protein shakes because they add fat to your body, the best time to drink them are immediately after a workout BUT it could be counter productive to your weight loss, if you eat right you should get plenty of protein


Isn't that dependent on what the shakes consist of? I use whey with almond milk so no carbs or fats really, and I keep it within the daily macros. Isn't that fine?
Giantsfan perfectly fine  
nygiants16 : 5/14/2018 11:14 am : link
As long as you are not drinking them willy nilly you should be fine
RE: Been on Keto since January  
nygiants16 : 5/14/2018 11:15 am : link
In comment 13963002 AnyoneButPhilly said:
Quote:
Riced cauliflower and zuchinni noodles have been a life saver for me since i was eating a ton of rice and pasta before


Zucchini noodles are awesome
RE: Been on Keto since January  
BigBlue4You09 : 5/14/2018 11:15 am : link
In comment 13963002 AnyoneButPhilly said:
Quote:
Riced cauliflower and zuchinni noodles have been a life saver for me since i was eating a ton of rice and pasta before


Just discovered these at Trader Joe's!!!
RE: RE: Been on Keto since January  
giantsfan44ab : 5/14/2018 11:16 am : link
In comment 13963012 nygiants16 said:
Quote:
In comment 13963002 AnyoneButPhilly said:


Quote:


Riced cauliflower and zuchinni noodles have been a life saver for me since i was eating a ton of rice and pasta before



Zucchini noodles are awesome


Sounds like this diet will require a trip to Whole Foods!
...  
SFGFNCGiantsFan : 5/14/2018 11:19 am : link
I must be a freak of nature because I never get hungry until late in the afternoon so I rarely ever eat anything prior to dinner. I try a ton of water, which probably suppresses any hunger I might get. If I'm hungry, I'll obviously eat, but I don't eat for just the hell of it.
RE: ...  
giantsfan44ab : 5/14/2018 11:22 am : link
In comment 13963027 SFGFNCGiantsFan said:
Quote:
I must be a freak of nature because I never get hungry until late in the afternoon so I rarely ever eat anything prior to dinner. I try a ton of water, which probably suppresses any hunger I might get. If I'm hungry, I'll obviously eat, but I don't eat for just the hell of it.


Probably, i haven't eaten yet today and I my stomach is killing me. This is day 1 for me though, so it can only get better hopefully.
Let's be honest  
nygiants16 : 5/14/2018 11:22 am : link
No diet works unless you eat at a caloric deficit, if you eat to much ni matter if it is healthy or not you are not going to lose weight...

On the other hand though you should not feel like you are starving either, because the minute you ha e a cheat day you are going to blow up
RE: RE: ...  
nygiants16 : 5/14/2018 11:23 am : link
In comment 13963036 giantsfan44ab said:
Quote:
In comment 13963027 SFGFNCGiantsFan said:


Quote:


I must be a freak of nature because I never get hungry until late in the afternoon so I rarely ever eat anything prior to dinner. I try a ton of water, which probably suppresses any hunger I might get. If I'm hungry, I'll obviously eat, but I don't eat for just the hell of it.



Probably, i haven't eaten yet today and I my stomach is killing me. This is day 1 for me though, so it can only get better hopefully.


Never workout either on day 1
RE: Let's be honest  
BigBlue4You09 : 5/14/2018 11:24 am : link
In comment 13963037 nygiants16 said:
Quote:
No diet works unless you eat at a caloric deficit, if you eat to much ni matter if it is healthy or not you are not going to lose weight...

On the other hand though you should not feel like you are starving either, because the minute you ha e a cheat day you are going to blow up


Yep gotta crush the gym while you’re doing all this! It’s only been two days but I’ve already seen a small spike in energy.
RE: RE: ...  
SFGFNCGiantsFan : 5/14/2018 11:25 am : link
In comment 13963036 giantsfan44ab said:
Quote:
In comment 13963027 SFGFNCGiantsFan said:


Quote:


I must be a freak of nature because I never get hungry until late in the afternoon so I rarely ever eat anything prior to dinner. I try a ton of water, which probably suppresses any hunger I might get. If I'm hungry, I'll obviously eat, but I don't eat for just the hell of it.



Probably, i haven't eaten yet today and I my stomach is killing me. This is day 1 for me though, so it can only get better hopefully.


Your body will get used to it & adjust.
So no lifting or cardio today?  
giantsfan44ab : 5/14/2018 11:26 am : link
even light cycling?
RE: So no lifting or cardio today?  
BigBlue4You09 : 5/14/2018 11:27 am : link
In comment 13963051 giantsfan44ab said:
Quote:
even light cycling?


I worked out on day 1 no problem. Day 2 I had my best workout ever though.
RE: RE: Lost 100+ on intermittent fasting  
bigbluescot : 5/14/2018 11:29 am : link
In comment 13962989 giantsfan44ab said:
Quote:
In comment 13962970 Giants in 07 said:


Quote:


I didn't begin restricting carbs until I started to plateau, so it's not necessary. Definitely helps to jumpstart it though.

Keep with it. It does really work.



I'm not the most mentally strong when it comes to food, I can cut out sweets but by virtue of my diet (lots of Asian and Indian food) it's hard to cut out rice, bread and potatoes. But thats not a legit excuse, I can work around it. Maybe starting off 100 g's and less at first and progressing down. I'm the type that relapses easy if I go cold turkey to begin with.

@NY16, I'm assuming you eat dinner prior to workouts? I "feel" like I need some sort of carbs before working out, especially cardio.


You can make passable nan, roti's and chapati's with coconut flour as a no carb substitute. There are a few recipes out there.

Personally I tend to stay away from comfort substitutes, but if you're not having rice or some form of bread with a curry you're doing it wrong.
RE: RE: So no lifting or cardio today?  
nygiants16 : 5/14/2018 11:31 am : link
In comment 13963055 BigBlue4You09 said:
Quote:
In comment 13963051 giantsfan44ab said:


Quote:


even light cycling?



I worked out on day 1 no problem. Day 2 I had my best workout ever though.


I was just always told be careful day 1 because it is a sudden drop in calorie intake that your body has to get used to it, especially intense workouts
Appreciate the advice all  
giantsfan44ab : 5/14/2018 12:25 pm : link
really look forward to this first meal today lol.
RE: Appreciate the advice all  
BigBlue4You09 : 5/14/2018 12:39 pm : link
In comment 13963180 giantsfan44ab said:
Quote:
really look forward to this first meal today lol.


What's on the menu?
RE: RE: Appreciate the advice all  
giantsfan44ab : 5/14/2018 12:43 pm : link
In comment 13963202 BigBlue4You09 said:
Quote:
In comment 13963180 giantsfan44ab said:


Quote:


really look forward to this first meal today lol.



What's on the menu?


Have to pickup lunch today so im thinking a salad from Qdoba (no beans of course). Couldn't really prep due to Mothers Day yesterday.
Quick easy meal prep  
nygiants16 : 5/14/2018 12:54 pm : link
Go to Costco or bjs buy the big package of chicken, out chicken broth in the crockpot and throw the chicken in, cook for about 6 to 7 hours, shred the chicken and use it as your protein for lunch for the week...

I dropped 10 lbs  
cjac : 5/14/2018 1:05 pm : link
doing IF and low carb

i recently have been eating some carbs and i've been able to at least maintain. the IF has been working really well for me. Not hard to do.
I dropped 10 lbs  
cjac : 5/14/2018 1:05 pm : link
doing IF and low carb

i recently have been eating some carbs and i've been able to at least maintain. the IF has been working really well for me. Not hard to do.
IF  
Les in TO : 5/14/2018 1:40 pm : link
is definitely good for weight loss as you will burn stored fat with no sugar or other calories to burn. If you are doing extreme/heavy exercising, then you need to make sure you are properly fuelling up before and after your exercise.

I'm not a big fan of the keto diet personally given I do a lot of half marathon training and feel better when I've fuelled with carbs. the keto diet was originally designed for patients with epilepsy and I find it hard to subsist on such a high fat:protein:carb ratio. but if you do lower intensity/timed exercising, it may work for you.

I try and follow a Mediterranean diet for 75% of my intake and when I need to lose a few pounds, decrease, but not eliminate, carbs and throw in a period of IF.
RE: RE: RE: Appreciate the advice all  
DennyInDenville : 5/14/2018 1:41 pm : link
In comment 13963209 giantsfan44ab said:
Quote:
In comment 13963202 BigBlue4You09 said:


Quote:


In comment 13963180 giantsfan44ab said:


Quote:


really look forward to this first meal today lol.



What's on the menu?



Have to pickup lunch today so im thinking a salad from Qdoba (no beans of course). Couldn't really prep due to Mothers Day yesterday.

Nah man, beans are the best and healthiest part. Whatever carbs beans have ignore, the fiber over rules it

One rule of thumb for IF or Keto , etc...

If it's a fruit or a vegetable, the carbs and calories don't count . (In moderation of course)
RE: RE: RE: RE: Appreciate the advice all  
bigbluehoya : 5/14/2018 1:54 pm : link
In comment 13963315 DennyInDenville said:
Quote:
In comment 13963209 giantsfan44ab said:


Quote:


In comment 13963202 BigBlue4You09 said:


Quote:


In comment 13963180 giantsfan44ab said:


Quote:


really look forward to this first meal today lol.



What's on the menu?



Have to pickup lunch today so im thinking a salad from Qdoba (no beans of course). Couldn't really prep due to Mothers Day yesterday.


Nah man, beans are the best and healthiest part. Whatever carbs beans have ignore, the fiber over rules it

One rule of thumb for IF or Keto , etc...

If it's a fruit or a vegetable, the carbs and calories don't count . (In moderation of course)


I’m hardly the picture of fitness and nutrition expertise, but this is bad advice.
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