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NFT: Intermittent Fasting

OnTap : 12/11/2018 4:05 pm
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
no  
I Love Clams Casino : 12/11/2018 4:19 pm : link
you're sleeping for most of that
IF is basically- cutting out breakfast.  
GMAN4LIFE : 12/11/2018 4:25 pm : link
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.
You can lose  
Pete in MD : 12/11/2018 4:28 pm : link
a ton of weight by fasting all of the time.
What you need to keep in mind  
Now Mike in MD : 12/11/2018 4:33 pm : link
is IF is not just about losing weight. It is also about myriad other health benefits like cell repair, heart health, insulin responsiveness, cognitive abilities, Alzheimers.

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.
i have no issues  
cjac : 12/11/2018 4:35 pm : link
eating between 11am and 7pm

and it has been working well.
RE: What you need to keep in mind  
Boy Cord : 12/11/2018 4:39 pm : link
In comment 14215071 Now Mike in MD said:
Quote:
is IF is not just about losing weight. It is also about myriad other health benefits like cell repair, heart health, insulin responsiveness, cognitive abilities, Alzheimers.

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?
As others have said  
Gatorade Dunk : 12/11/2018 5:01 pm : link
it really needs to be 16 hours or more for the benefits to kick in. 13 hours isn't really doing much for you - you could eat dinner at 7pm (finish by 7:30ish) and still have breakfast at 8:30am the next day. That doesn't really feel like much of a fast.
Does it matter which 16 hours you choose to fast?  
Mayhap : 12/11/2018 7:00 pm : link
What if I fast from 3:30 am to 7:30 pm?
I just went to a medical conference on this last weekend.  
Rico : 12/11/2018 8:21 pm : link
While some of the speakers fast 16 or 18 hours per 24 hours, they felt 12 to 14 hours was good as well.

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! :-)
Two studies worth mentioning:  
Rico : 12/12/2018 12:04 am : link
Two sets of rats ate the same number of calories for several months. One group ate 12 hours a day and were cut off from food the other 12 hours. The other group ate 24 hours a day. Again, same total number of calories. The 12 hour group maintained their weight, and the 24 hour group gained weight.

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.
RE: IF is basically- cutting out breakfast.  
Tesla : 12/12/2018 1:05 am : link
In comment 14215056 GMAN4LIFE said:
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.
I added IF while doing Keto  
montanagiant : 12/12/2018 1:31 am : link
And have lost in excess of 96 lbs in 15 months. I attribute the majority of this loss to IF.

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
RE: Does it matter which 16 hours you choose to fast?  
montanagiant : 12/12/2018 1:32 am : link
In comment 14215215 Mayhap said:
Quote:
What if I fast from 3:30 am to 7:30 pm?

Should work fine
RE: I just went to a medical conference on this last weekend.  
montanagiant : 12/12/2018 1:34 am : link
In comment 14215293 Rico said:
Quote:
While some of the speakers fast 16 or 18 hours per 24 hours, they felt 12 to 14 hours was good as well.

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
So what if one is not interested in losing weight  
DC Gmen Fan : 12/12/2018 7:57 am : link
for example I want to stay at 6'0 190-195 but would like to continue working out. Is there still benefit to IF? Also if I'm working in the morning early and need the food to be focused/alert etc, how does that factor in?
It still comes down to...  
EricJ : 12/12/2018 8:02 am : link
burning more calories than you take in. Everything else is just noise.

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.
RE: RE: IF is basically- cutting out breakfast.  
GMAN4LIFE : 12/12/2018 8:26 am : link
In comment 14215441 Tesla said:
Quote:
In comment 14215056 GMAN4LIFE said:


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
Question for those who do 11a-7p IF.  
LawrenceTaylor56 : 12/12/2018 9:45 am : link
I wake up at 330 every morning. There is no way I can get to 11 without just plain black coffee. Would black coffee break a fast? I'm looking to do 10a-6p IF.
I fast for 20 hours a day  
Giants in 07 : 12/12/2018 10:01 am : link
It's the best decision I've ever made
RE: Question for those who do 11a-7p IF.  
Giants in 07 : 12/12/2018 10:03 am : link
In comment 14215643 LawrenceTaylor56 said:
Quote:
I wake up at 330 every morning. There is no way I can get to 11 without just plain black coffee. Would black coffee break a fast? I'm looking to do 10a-6p IF.


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.
with all the "I"s  
santacruzom : 12/12/2018 5:42 pm : link
and characters that look like "I"s in intermittent, sometimes I read "fasting" as... a different word.
Last late winter and spring I did  
idiotsavant : 12/12/2018 6:08 pm : link
IF and low carb at the same time.

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.
LT, obviously just do  
idiotsavant : 12/12/2018 6:11 pm : link
7-3 or something depending when you bed down.
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