NFT: Intermittent Fasting- any tips

The fasting can cause you to disperse more fluid than usual. Drink a lot of water.

off the fake sweetener drinks. All they do is increase your desire for sweet foods and appetite. This is the reason why those that drink diet drinks generally put on weight. Also don't eat peanut butter, it is caloricly dense and not very good for satiety. Try something protein heavy.

drink loads of water and consider using an electrolyte supplement (LyteShow is one that has worked very well for me).

If you are drinking black coffee, consider adding a packet or two of salt to it.

In comment 14587367 Zeke's Alibi said:

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off the fake sweetener drinks. All they do is increase your desire for sweet foods and appetite. This is the reason why those that drink diet drinks generally put on weight. Also don't eat peanut butter, it is caloricly dense and not very good for satiety. Try something protein heavy.

i wish i could rink coffee but it messes with my stomach.

I tried just having water yesterday and i was feeling dehydrated.

Don’t do something as drastic as that kind of fast without consulting a doctor first. Certain people can have different numbers in their panels which can be seriously and adversely impacted by fasting. I’ve read about people who have fasted and have passed out due to low blood sugar those who have developed kidney stones due to lack of hydration etc. etc. etc. It may work for you but I would seriously consider consulting a doctor and maybe doing a physical first.

you really need to evaluate what you are eating and not when. Kidney stones? Drink water. Low Blood Sugar? Well you probably got there because you've been spiking your insulin all day. A 16 hour fast is not extreme at all, even for those new fasting. It's going to suck for a week while your body adjust, but after that you'll wonder why you haven't been doing it for years.

In comment 14587403 Zeke's Alibi said:

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you really need to evaluate what you are eating and not when. Kidney stones? Drink water. Low Blood Sugar? Well you probably got there because you've been spiking your insulin all day. A 16 hour fast is not extreme at all, even for those new fasting. It's going to suck for a week while your body adjust, but after that you'll wonder why you haven't been doing it for years.

There’s debate whether IF is “natural”. Just because our ancestors may have eaten that way doesn’t mean it’s necessarily good for us. Here’s a pretty good article which sheds light from both viewpoints.
Link - ( New Window )

In comment 14587373 bigbluehoya said:

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drink loads of water and consider using an electrolyte supplement (LyteShow is one that has worked very well for me). If you are drinking black coffee, consider adding a packet or two of salt to it.

How many bottles of lyteshow do you drink a day?

In comment 14587446 Essex said:

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In comment 14587373 bigbluehoya said: Quote: drink loads of water and consider using an electrolyte supplement (LyteShow is one that has worked very well for me). If you are drinking black coffee, consider adding a packet or two of salt to it. How many bottles of lyteshow do you drink a day?

Lyteshow isn't a beverage. Its a concentrated liquid electrolyte supplement that you add to your drinking water.

I think the bottle that I purchase (via amazon) is like 3 or 4 ounces and lasts me between a couple weeks and a month depending on how frequently I use.

So basically you're just skipping breakfast?

Keep with the Gzero - you'll be all good and used to it in a few days.

when you wake up- drink a large glass of water with a 1/2 - 1 tsp of salt in it. Salt will help with electrolytes.

It does impact the taste of your drinking water. Not in a good way. It doesn't bother me a ton, but it's noticeable.

Take with a grain of salt. No pun intended.

I have always practiced de facto intermittent fasting to keep my weight down

I would eat maybe 100 calories for breakfast and then did not eat all day at work. Then I would get home maybe at 7 not having eaten for 10-12 hours.

However I did drink coffee during the day . And that is why I say it is a fad. I was fasting and keeping myself trim but without adhering to any crackpot theory such as it being our “natural state.” The idea that humans were somehow natural as hunters and gatherers but unnatural now is based on circular reasoning

Having fasted intermittently for 15 years, I would strongly suggest just finding what works for you. Don’t worry about adhering to some protocals. Just let your body adjust slowly. Also realize every day is not going to be the same. Some days I get lightheaded and then I eat something small and it goes away.

Listen to your body. Symptoms like
Lightheaded ness are feedback signs

had a life expectancy of 40-50 years. Yeah lets go do what they did!

Partially tongue in cheek, but seriously, every few years some new breakthrough diet comes out... Atkins, Bulletproof, Keto, Paleo, South Beach, etc etc.. One week butter is bad, now it's good. Eggs are bad again supposedly. Fruit was good but now is bad but really is good... you get the point.

Cut the crap out, moderate or axe alcohol, drink lots of water, eat veggies and fruits, have portion control, exercise and sleep. That is the type of advice that will be timeless.

has numerous benefits, namely calorie control and triggering anti-aging and autophagy. Eat natural foods, don't stuff your face all day.

means do so, but coordinate it with your doc to make sure your body can handle it. Was a local story a few months ago about someone passing out at the wheel because they were fasting albeit for more than a day.

In comment 14587864 Zeke's Alibi said:

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has numerous benefits, namely calorie control and triggering anti-aging and autophagy. Eat natural foods, don't stuff your face all day.

Yes but all I'm saying is that before someone takes internet advice on fasting they *should* probably consult with a doc.

In comment 14587858 DC Gmen Fan said:

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had a life expectancy of 40-50 years. Yeah lets go do what they did! Partially tongue in cheek, but seriously, every few years some new breakthrough diet comes out... Atkins, Bulletproof, Keto, Paleo, South Beach, etc etc.. One week butter is bad, now it's good. Eggs are bad again supposedly. Fruit was good but now is bad but really is good... you get the point. Cut the crap out, moderate or axe alcohol, drink lots of water, eat veggies and fruits, have portion control, exercise and sleep. That is the type of advice that will be timeless.

Another myth. Our ancestors lived very long lives, generally thought to be 70. Which is pretty incredible if you realize your first medical ailment would kill you.

In comment 14587874 DC Gmen Fan said:

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In comment 14587864 Zeke's Alibi said: Quote: has numerous benefits, namely calorie control and triggering anti-aging and autophagy. Eat natural foods, don't stuff your face all day. Yes but all I'm saying is that before someone takes internet advice on fasting they *should* probably consult with a doc.

Unless you are a type 1 diabetic or possibly type 2 I can't think of any reason you'd need to see a doctor for skipping breakfast. Although I've gotten multiple people off insulin that were type 2 diabetics.

we've been agrarian for 10,000 years, I think our bodies have adjusted to eating regularly. I'm not even sure if IF works outside of the fact that it forces you to cut calories. I have tried it and had some success with it, and theoretically it makes sense - force your body to burn glycogen stores so it has to burn fat - but is 18 hour enough to burn all of your glycogen? I'm dubious about that.

with science, which is very hard to do in the nutrion world. As far as food selection goes, people are going to vary. Some will do better on a high fat diet, others higher carbs. The real key is that you aren't eating processed garbage. Foods with high vitamin loads and healthy fats are key, which includes meats. See way too many people go on keto and eat shit like factory farmed pork in the form of cold cuts and bacon.

In comment 14587884 Section331 said:

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we've been agrarian for 10,000 years, I think our bodies have adjusted to eating regularly. I'm not even sure if IF works outside of the fact that it forces you to cut calories. I have tried it and had some success with it, and theoretically it makes sense - force your body to burn glycogen stores so it has to burn fat - but is 18 hour enough to burn all of your glycogen? I'm dubious about that.

Probaly not if you aren't exercising at all. And 10,000 years is kind of blip on the timeline. The other issue is that the processed wheat we use is way different than what was even used 100 years ago. Things like ezekial bread most people eat without a problem.

.

I do less cardio and am more cut. If I'm starving in the morning Ill eat at 9 once in a while. It's more of not eating at night that keeps me seeing good results. TO each their own though.

I am up at 6 and go to bed around 9:30. I may switch to 9-5 eating instead of 6-10. Less hours of being hungry in the morning.

Dizzy spells when I was IF with exercise. A combination of dehydration and not properly refuelling post workouts.

fasting?

My wife has been doing that by years - by accident. She just isn't hungry in the AM and goes to bed early...... who knew.

In comment 14587858 DC Gmen Fan said:

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had a life expectancy of 40-50 years. Yeah lets go do what they did! Partially tongue in cheek, but seriously, every few years some new breakthrough diet comes out... Atkins, Bulletproof, Keto, Paleo, South Beach, etc etc.. One week butter is bad, now it's good. Eggs are bad again supposedly. Fruit was good but now is bad but really is good... you get the point. Cut the crap out, moderate or axe alcohol, drink lots of water, eat veggies and fruits, have portion control, exercise and sleep. That is the type of advice that will be timeless.

Life expectancy was lower because so many children died very young. If you lived to age 10 you could expect to live into your 70s.

learn how to read scientific journals (if you don't already). Most people get 2nd, 3rd and 4th hand info. Don't rely on message board professionals unless they do it for a living. Also, make sure you're interpreting statistics correctly. Remember, stats can tell you anything. Average age of 50, for example, in certain countries, is because they are averaging in a lot of death's in infancy - once people pass that, they usually don't live an outrageous amount less than americans do - but the stats paint a different picture.

you dont have to do keto or any other way of eating. it just helps you save calories by not eating breakfast.

In comment 14588462 GMAN4LIFE said:

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you dont have to do keto or any other way of eating. it just helps you save calories by not eating breakfast.

Really? Have you done extensive research on this? Can you help the explain the effect fasting has on insulin resistance?

In comment 14588485 Tesla said:

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In comment 14588462 GMAN4LIFE said: Quote: you dont have to do keto or any other way of eating. it just helps you save calories by not eating breakfast. Really? Have you done extensive research on this? Can you help the explain the effect fasting has on insulin resistance?

Let me help. "Hey, did you know it also has an effect on insulin resistance? Look at this research".

Personally, I'd love to see that. I like to learn. Unless you intentionally didn't want to contribute to the conversation.

In comment 14588485 Tesla said:

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In comment 14588462 GMAN4LIFE said: Quote: you dont have to do keto or any other way of eating. it just helps you save calories by not eating breakfast. Really? Have you done extensive research on this? Can you help the explain the effect fasting has on insulin resistance?

i meant to pose that as a question. do you have the research for someone who doesnt care about insulin?

and I never got light headed even in the beginning, but man those first couple weeks, getting to 12pm I felt like a marathon runner limping to the finish line and then once noon struck I ate like Dwight Schrute when he was "ravenous after a night of love making"

I had lunch, then second lunch, then some snacks.

after doing for a couple months I've tapered off the massive gorging at noon, but I still do eat a lot once the buzzer sounds. I have lost around 15 pounds in 3 months, but I also exercise more.

In comment 14589146 pjcas18 said:

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and I never got light headed even in the beginning, but man those first couple weeks, getting to 12pm I felt like a marathon runner limping to the finish line and then once noon struck I ate like Dwight Schrute when he was "ravenous after a night of love making" I had lunch, then second lunch, then some snacks. after doing for a couple months I've tapered off the massive gorging at noon, but I still do eat a lot once the buzzer sounds. I have lost around 15 pounds in 3 months, but I also exercise more.

i am experimenting on this. So far, my exercise levels got better. I workout in the evening before my last meal. I will say that the weekends are gonna be a bitch as i normally workout at 5am on Sat and Sunday.

any tips for that situation?

In comment 14589180 GMAN4LIFE said:

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In comment 14589146 pjcas18 said: Quote: and I never got light headed even in the beginning, but man those first couple weeks, getting to 12pm I felt like a marathon runner limping to the finish line and then once noon struck I ate like Dwight Schrute when he was "ravenous after a night of love making" I had lunch, then second lunch, then some snacks. after doing for a couple months I've tapered off the massive gorging at noon, but I still do eat a lot once the buzzer sounds. I have lost around 15 pounds in 3 months, but I also exercise more. i am experimenting on this. So far, my exercise levels got better. I workout in the evening before my last meal. I will say that the weekends are gonna be a bitch as i normally workout at 5am on Sat and Sunday. any tips for that situation?

maybe try to keep those weekend workouts lighter/focus on cardio? IF helped me dropped 40+ lbs back in 2018 and i think a big part of it was fasted cardio. I really felt that help kick start the burn but the trade off is your definitely a bit weaker for those workouts. I would stick to the cardio and keep the weight lifting super light and abbreviated on those days. also your body will continue to adjust and itll get easier to push trhough.

In comment 14589180 GMAN4LIFE said:

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In comment 14589146 pjcas18 said: Quote: and I never got light headed even in the beginning, but man those first couple weeks, getting to 12pm I felt like a marathon runner limping to the finish line and then once noon struck I ate like Dwight Schrute when he was "ravenous after a night of love making" I had lunch, then second lunch, then some snacks. after doing for a couple months I've tapered off the massive gorging at noon, but I still do eat a lot once the buzzer sounds. I have lost around 15 pounds in 3 months, but I also exercise more. i am experimenting on this. So far, my exercise levels got better. I workout in the evening before my last meal. I will say that the weekends are gonna be a bitch as i normally workout at 5am on Sat and Sunday. any tips for that situation?

BCAAs throught the morning until you break your fast.

What are your goals? That is very important.

I am not sure of you age but keep in mind you are going to be in a deficit calorie wise some days. More is not always better when it comes to exercise particularly cardio as it can really increase cortisol levels.

Lift heavy but with low volume and cut back on excessive cardio.

Protein is not as important as many think provided you lift heavy...that will keep your muscle.

Scale weight is not always the best for seeing results. Measure your waist at the same spot and as that goes down you will no you are losing fat and not muscle.

In comment 14589409 Lines of Scrimmage said:

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What are your goals? That is very important. I am not sure of you age but keep in mind you are going to be in a deficit calorie wise some days. More is not always better when it comes to exercise particularly cardio as it can really increase cortisol levels. Lift heavy but with low volume and cut back on excessive cardio. Protein is not as important as many think provided you lift heavy...that will keep your muscle. Scale weight is not always the best for seeing results. Measure your waist at the same spot and as that goes down you will no you are losing fat and not muscle.

burn fat.

I have been lifting weights to maintain muscle but burning fat is my goal.

In comment 14589473 GMAN4LIFE said:

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In comment 14589409 Lines of Scrimmage said: Quote: What are your goals? That is very important. I am not sure of you age but keep in mind you are going to be in a deficit calorie wise some days. More is not always better when it comes to exercise particularly cardio as it can really increase cortisol levels. Lift heavy but with low volume and cut back on excessive cardio. Protein is not as important as many think provided you lift heavy...that will keep your muscle. Scale weight is not always the best for seeing results. Measure your waist at the same spot and as that goes down you will no you are losing fat and not muscle. burn fat. I have been lifting weights to maintain muscle but burning fat is my goal.

Martin Berkhan is kind of the king of IF'ing. Brad Pilon has a 24hr protocol. You can get a lot of good tips from both is you read their sites.

Just look at it as a lifestyle and less diet, lift heavy compound lifts (Squats/Deads/Press/Bench) and keep the volume low. Slow and steady wins the race. Keep up the good work and have fun with it. Berkhan even has a article how to drink alcohol if you are into that.