Since this is the current bro science rage, with a seemingly cult-like rage, I have thought about adopting some of it. Questions for you experts out there..
If I fas for 13 hours, say 730pm-830 am, will I still see benefits? What about 12 hour fast? 14 hour? Honestly, the 16 or 18 hour fast will not fit in my lifestyle.
I don't need to lose a lot of weight but would like to improve some numbers. Is there a way to eat enough healthy calories (I need about 2700/day) to maintain weight, add muscle (workout 3x week)?
TIA
IF isnt a miracle method. All it does is helps you stay in a calorie deficit.
Calorie Deficit is king.
Also, I do IF and still eat the same number of meals. I just eat within my "window," so it is not just because you are eating less because I take in the same number of calories as before
That being said, you need to fast for a minimum of 16 hours.
and it has been working well.
Also, I do IF and still eat the same number of meals. I just eat within my "window," so it is not just because you are eating less because I take in the same number of calories as before
That being said, you need to fast for a minimum of 16 hours.
Are you following any program or is it simply fast for 16 hours or more? Also, can IF be effective if you eat from day 7am to 1pm or is it critical to get the body moving for a couple hours after waking up?
The key for me is cutting out nocturnal eating. Calories consumed at night are stored as fat, and those consumed during the day are burned.
So my plan is no eating between 9PM and 9AM. It will be a challenge for me. I run a lot, and I usually eat right before bed, and I need to stop that. I'm doing well two days into it! :-)
BDNF is a chemical made in your brain that promotes brain growth and fights age related decline. Intermittent fasting of 12 hours per day stimulates BDNF production. In those who don't fast at all, BDNF declines and so does brain function.
IF isnt a miracle method. All it does is helps you stay in a calorie deficit.
Calorie Deficit is king.
There's a ton of evidence that says this is just wrong. Merely running a calorie deficit will reduce your BMR (basal metabolic rate)....necesetaing the need for further calorie reduction, which further reduces your BMR, until you crack and go back to your original calorie input, now with a much lowered BMR, thereby gaining all the weight you lost back and then some.
This is why nearly all "diets" fail.
Don't eat after 7 PM nor prior to 11 AM. Tough the first 3-4 days then it's easy after that to do it. I eat a high fat/Protein lunch of eggs and salmon w/ cheese and a Keto dinner. The combo of the two worked great for me
Should work fine
The key for me is cutting out nocturnal eating. Calories consumed at night are stored as fat, and those consumed during the day are burned.
So my plan is no eating between 9PM and 9AM. It will be a challenge for me. I run a lot, and I usually eat right before bed, and I need to stop that. I'm doing well two days into it! :-)
And on IF night time is the hardest. No problem not eating in the AM it's 9-11 at night where I had to have discipline
One thing that helped me in the past is to split up my workouts. OR intermittently do some quick cardio to bump up your metabolism. You would get the residual burn multiple times per day.
So, rather than run 2 miles in one stretch on your treadmill at a 10 min mile pace... Run your mile in the morning but then to it again at night. OR, run 4 half mile sprints at a faster speed throughout the day if you can. Even dropping to the floor to do pushups or anything that can bump your heart rate.
Combine this with whatever your diet thing is.
Quote:
you can still get fat on IF if you dont eat at a calorie deficit.
IF isnt a miracle method. All it does is helps you stay in a calorie deficit.
Calorie Deficit is king.
There's a ton of evidence that says this is just wrong. Merely running a calorie deficit will reduce your BMR (basal metabolic rate)....necesetaing the need for further calorie reduction, which further reduces your BMR, until you crack and go back to your original calorie input, now with a much lowered BMR, thereby gaining all the weight you lost back and then some.
This is why nearly all "diets" fail.
curious on the evidence. please provide. Because i see more of this:
https://www.muscleforlife.com/does-intermittent-fasting-work/
https://legionathletics.com/common-lies-about-intermittent-fasting/
just saying
Black coffee is fine during a fast if your goal is losing weight.
Unfortunately for other benefits of fasting, such as the body's cells repairing itself, a process known as Autophagy, black coffee will break the fast.
Slept much more fully, no more acid reflux, lost ten lbs.
Life is complex and I had a bunch of long road trips for the kids summer activities... lost track of both efforts.
I gotta get back at it though.