GSP - Intermittent Fasting Changed My Life

[JonesBones]

Interesting stuff guys thx.

I like to read a lot of views but typically try to avoid anyone who is an "advocate" for any one view as I know you can find as much science to quote as you want on any side of this issue. So i prefer studies where it appears there was no preference bias going in.


I think we can all agree that anything that makes the normal person 'think about' their diet each and every day is a good thing, whether it be Intermittent Fasting or Lots of Small Meals, or '3 square meals a day' all of which you can find material saying is the best plan.

I think what matters is that people focus on what they eat and exhibit a modicum of self restraint and control, which all these diets require one to do and which most people just do not.

This physical therapist I follow on Youtube said the worst diet is any you can't stick to. That is why he isn't a fan of diets. Because it has to become a lifestyle. You can't do shit you hate. He even recommends doing lesser exercises just to do them. You have to tolerate what you do. If you hate something, you simply aren't going to do it well. Like a career, the only way to do great work is to love what you do. Or at least tolerate it. It shouldn't be work. And by rewarding yourself after workouts you just reinforce the notion that it is pain to endure. You need a locust of control. I like this guy's point.

 

[EXOICHO]

After getting better acquainted with the document, it seems that the earlier post you've made is pure nonsense.


This is wrong. Both groups reduced their energy intake by 25%, just by different means. You didn't even read the document. You've just tried to throw some shit at me in hopes that it sticks, except it didn't, because I actually took the time to read the research. You sound like one of those retarded diet cultists peddling their snake oil to vulnerable people, lmao.

It's wrong? they weren't controlling the food that was being eaten. "From months 4 to 6, when food was no longer provided, intervention participants met individually with a dietician or nutritionist weekly to learn how to continue with their diets on their own." Notice they didn't report any findings except for month 6 and 12. For the last 6 months of the study, they were told to be eating MAINTENENCE calories, but that doesn't matter because it wasn't actually controlled by the researchers--- they just took the participants words for it.

Again, you aren't seeming to actually read the study. In fact, your reply confirms to me that you didn't even read it to begin with, considering you just said you had to get better acquainted with the document.

Lol @ calling me a snake oil salesman when I can't GAIN anything by saying any of this on fucking sherdog to begin with.

 

[MikeMcMann]

Don't you get really hungry?

Its funny how much the hunger pang is a trained body response that can be untrained. When I first stopped eating anything after 6-7pm and cut almost all snacking between my 3 square meals a day, I would feel hungry if i was up late as typically I might snack around 9 or 10pm and snack on things like nuts frequently throughout the day. when I cut that out I would fell the hunger pangs. My body saying 'hey we usually eat now'. But after a month or so of discipline that pang just went completely away. It was like the body recognized that 'no, we don't do that anymore so I don't need to remind (pang)'.

 

[SoberAwakening]

You can do it as you need to. For example if you want to enjoy a holiday meal binge, have at it. But that is the exception to the rule.

Since I did the intermittent fasting combined with low carb/moderate protein/high fat type diet (glycemic index diet) , I lost 30 pounds in two months in 2017. A doctor I was seeing for concussion issues puts all his clients on that diet to reduce inflammation. I wasn't even working out at the time and I lost that amount. I should probably not have coffee during my fasting period ( i tend to agree with Dr. Patrick that your liver becomes involved) but I am too much of an addict.

Your first week of doing this will be an adjustment. Show some willpower and you'll find that you will be rewarded.

30 pounds in two months?! Dang, that's awesome! I'm looking forward to it. I'm shooting for a 16/8 schedule while continuing to workout 5 times a week, but won't feel like a loser if I have to change it to 14/10.

I noticed your diet. What did your meals consist of?

 

[Deezer]

Yea but she states even a black coffee or just caffeine takes you out of a fast.
She is dumb, valley girl PHD.

I think theres a lot of arguments about this. So many people say its fine to have a tea/coffee and she and others say it isnt. As usual with this shit hard to find whos right,

 

[SeattleFightFan]

Ahh, this is such an interesting topic to me.

most of what is in that article makes sense to me and I agree.

I guess I kind of do a minor form of intermittent fasting now as I basically have my breakfast around 7am and try to not eat anything after 7pm, which is a 12 hour, no eat, window. And yes i eat a very healthy breakfast (typically loaded up oatmeal), lunch is typically my biggest meal (protein (usually seafood, and veg and maybe a rice or whole grain pasta) and dinner is typically a big salad or veg with a small portion of protein. If I want a snack in between its usually something like popcorn with a touch of Olive Oil and Cayenne pepper sprinkled over it.

I could easily move that breakfast to 8 or even 9am (eat at my desk at work) and pull back that dinner to 6pm which would mean eating across 9 hours of the day and not eating thru 15 hours. that would not be that challenging for me.

but the study he quoted was very generic. "breakfast is good". here's the first 2 sentences of the conclusion:

In conclusion, there really are a number of reasons as to why breakfast should be considered the most important meal of the day. The decision about if and what to eat and drink at the start of the day has been shown to have some profound effects on our health, well-being, and cognitive performance.​

notice that 'lowering body fat' is not one of the stated 3 profound effects.

just like kids shouldn't be doing kato (for obvious reasons and for reasons that author summarizes, including and especially cognitive performance), it's not mutually exclusive to also suggest that some adults will get a lot of value - albeit different values, like lowering fat - from a fasting diet.

in 10 years it's possible everyone will look back and see intermittent fasting as a 'fad diet'. but even that is a generalization, because most of those 'fad diets' still have a small % of the population for who the diet still works. today most people mock the gluten free fad, because most people didn't need the it. but for those who did and do, it was a game changer. similarly, most people who start an intermittent fasting diet won't stick to it and/or the benefits won't align with what they're trying to accomplish. but for a small %, it will still meet their goals.

PS: for me, breakfast sucks. it makes me almost as sluggish as lunch does. but for me, the 5-2 intermittent fasting didn't work either. and i see no benefits from only eating from 11am-7pm (even though i tend to do that). so i'm not championing any of the above. i'm merely cautioning against overgeneralizing diets. because the actual truth is, testing diets on humans using standard lab-like scientific methods is just too damn hard to do (because individual aspects are too damn hard to isolate) and most studies end up being inconclusive.

 

[TapMachine]

It's wrong? they weren't controlling the food that was being eaten. "From months 4 to 6, when food was no longer provided, intervention participants met individually with a dietician or nutritionist weekly to learn how to continue with their diets on their own." Notice they didn't report any findings except for month 6 and 12. For the last 6 months of the study, they were told to be eating MAINTENENCE calories, but that doesn't matter because it wasn't actually controlled by the researchers--- they just took the participants words for it.

Again, you aren't seeming to actually read the study. In fact, your reply confirms to me that you didn't even read it to begin with, considering you just said you had to get better acquainted with the document.

Lol @ calling me a snake oil salesman when I can't GAIN anything by saying any of this on fucking sherdog to begin with.

Bub, why have you suddenly forgotten about your bullshit claim that intermittent fasting without caloric deficit provides the same weight loss benefits as simply reducing your energy intake? THAT'S what I said in my latest post, don't move the goalposts. The cardiovascular risk disease marker issue is inconclusive in this paper, I concur, but we'll get to that later.

 

[Andre Xiong]

I'm not gonna fast for a 2-pack (isn't that a rapper, btw)?

Yeah the specificity of “2 abs” is odd

Why didn’t TS just say fasting cN be good for belly fat and health when done properly as opposed to “the ABC guide to 2 pack”

 

[MikeMcMann]

There is a book by a sleep specialist and MD on the power of WHEN. We often talk about what to eat or what to do. But not when. When is everything. You could eat the same calories, but at different times, have different effects. He says breakfast should be the biggest meal of the day and all meals after should get progressively smaller. And we have social jet lag. Our internal clocks are all messed up. Take a cat for example and try to get him to go to bed or get up at a certain time. Never happen. They obey their internal clocks. We are surrounded by artificial light all night and day. It is mainly a book about sleep and the hormone interplay and how diet can help. People are also different. Some people are early risers and it has been shown their cortisol starts to rise earlier than others. They have clear heads quicker. They do their best work before noon. Some don't reach their mental peak till late afternoon. A tired mind is better for creativity but a woke one is better for heavy lifting.

Thanks for this. I am immensely interested in this topic beyond just the dietary. My quick review of the summaries on this book show it be very aligned with my interest.

i do a lot of this already and naturally so its good to see it supported with data.

 

[JonesBones]

 

[EXOICHO]

Bub, why have you suddenly forgotten about your bullshit claim that intermittent fasting without caloric deficit provides the same weight loss benefits as simply reducing your energy intake? THAT'S what I said in my latest post, don't move the goalposts. The cardiovascular risk disease marker issue is inconclusive in this paper, I concur, but we'll get to that later.

Oh, you wanted me to prove that? Why didn't you just ask instead of ranting about cardiovascular risk? You'll note that you were the one to initially even mention that, which is why I started picking apart the study and are now backtracking. You were the one who moved the goalposts to begin with, and now you're admitting you were wrong about that to begin with.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/

 

[donkeyjr]

Want to lose weight? calories in and calories out, it's not that hard.

 

[SeattleFightFan]

Questions for intermittent fasters: Is this a lifestyle for you, or do you do this on and off? Also, what are some benefits that you personally have seen for yourself?

i tried. started with a 5-2 (i think it's called that) where twice a week i'd eat 25% of a day's calories. so, 2400 5 days a week and 600 on Tue & Thu.

why didn't it work for me? because after eating 600 calories all day i was so damn hungry by the next lunch i'd pig out (i'm talking 4 plates of all you can eat Indian Buffet) and ruin the entire exercise. so i stopped.

but learning how to eat 600 calories in a day was very educational. i learned first hand how much better high fiber grains were to keep me satiated (e.g. 150 calories of homemade vege soup with bulger kept me satiated better than anything else with, but a cup of oatmeal didn't). that alone made the exercise worth it.

now i just try to eat between 11am-7pm. and that works for me. and that last sentence is the most important thing you'll read all day. finding what works for YOU is key. just like the old adage - what's the best exercise machine (e.g. treadmill, rowing machine or stationary bike?) answer: it's the one you'll keep using.

 

[TidWell]

This is a stupid diet and breakfast is the most important, and should be the biggest meal of the day. No to fad extremist diets. Garbage bro science. It's a really stupid idea that kills your metabolism. You should be eating many small meals throughout the day even if not hungry. You are hurting your body with these ridiculous blood sugar spikes and the duration between them.

In conclusion, there really are a number of reasons as to why breakfast should be considered the most important meal of the day. The decision about if and what to eat and drink at the start of the day has been shown to have some profound effects on our health, well-being, and cognitive performance.

https://www.sciencedirect.com/science/article/pii/S1878450X17300045

Breakfast is the most important, i usually just skip lunch, but breakfast and dinner are a must for me. Brekafast helps you jump start your bowels so you take a massive dump it signals the colon to make room for the new fuel or food you are putting into your system and it breaks the fast, aka breakfast you need fuel to move or else your body will deteriorate.

This physical therapist I follow on Youtube said the worst diet is any you can't stick to. That is why he isn't a fan of diets. Because it has to become a lifestyle. You can't do shit you hate. He even recommends doing lesser exercises just to do them. You have to tolerate what you do. If you hate something, you simply aren't going to do it well. Like a career, the only way to do great work is to love what you do. Or at least tolerate it. It shouldn't be work. And by rewarding yourself after workouts you just reinforce the notion that it is pain to endure. You need a locust of control. I like this guy's point.

Great advice and video, i agree, ive tried a few of these super strict diets but couldnt stick with it or felt miserable, now i just avoid eating processed food, artifical foods, and stick to making fresh meals from natural ingrdients and i feel better.

 

[90 50]

“I’m fasting so I can get small enough to cut to 55’ “

Is more like it.

 

[SeattleFightFan]

This physical therapist I follow on Youtube said the worst diet is any you can't stick to. That is why he isn't a fan of diets. Because it has to become a lifestyle. You can't do shit you hate. He even recommends doing lesser exercises just to do them. You have to tolerate what you do. If you hate something, you simply aren't going to do it well. Like a career, the only way to do great work is to love what you do. Or at least tolerate it. It shouldn't be work. And by rewarding yourself after workouts you just reinforce the notion that it is pain to endure. You need a locust of control. I like this guy's point.

completely agree.

but that reasonable statement is very different than the first one you made: "breakfast is the most important meal of the day" (forgive my blatantly awful paraphrasing)

 

[Doughie99]

finding what works for YOU is key. just like the old adage - what's the best exercise machine (e.g. treadmill, rowing machine or stationary bike?) answer: it's the one you'll keep using.

I think that's it : find something that works for you. If you cannot stick at it, then it's obviously doomed to failure.

I'm really enjoying this thread.
There's a lot of good info here, and the BEST PART of this thread is that so far nobody has said the words "Khabib" or "Conor".
oh fuck it !!! i just wrecked everything....<45>

I'm actually gonna try the 16/8 thing. I've read about Intermittent-Fasting in the recent past and i'm on a bit of a mission to get in better shape by end of year, so ...yeah that's what i'm gonna do.

 

[EXOICHO]

i tried. started with a 5-2 (i think it's called that) where twice a week i'd eat 25% of a day's calories. so, 2400 5 days a week and 600 on Tue & Thu.

why didn't it work for me? because after eating 600 calories all day i was so damn hungry by the next lunch i'd pig out (i'm talking 4 plates of all you can eat Indian Buffet) and ruin the entire exercise. so i stopped.

but learning how to eat 600 calories in a day was very educational. i learned first hand how much better high fiber grains were to keep me satiated (e.g. 150 calories of homemade vege soup with bulger kept me satiated better than anything else with, but a cup of oatmeal didn't). that alone made the exercise worth it.

now i just try to eat between 11am-7pm. and that works for me. and that last sentence is the most important thing you'll read all day. finding what works for YOU is key. just like the old adage - what's the best exercise machine (e.g. treadmill, rowing machine or stationary bike?) answer: it's the one you'll keep using.

I would highly recommend trying OMAD just to see if you like it better. I agree that 25% of a day's calories twice a week sounds fucking depressing.

 

[SeattleFightFan]

I think that's it : find something that works for you. If you cannot stick at it, then it's obviously doomed to failure.

I'm really enjoying this thread.
There's a lot of good info here, and the BEST PART of this thread is that so far nobody has said the words "Khabib" or "Conor".
oh fuck it !!! i just wrecked everything....<45>

I'm actually gonna try the 16/8 thing. I've read about Intermittent-Fasting in the recent past and i'm on a bit of a mission to get in better shape by end of year, so ...yeah that's what i'm gonna do.

sweet.

BTW, i didn't do it to lose weight; i did it to get better blood test results. they never got better. but my dad did the same diet and lost 40lbs in a few months. his wife didn't. my wife didn't. my small sample size suggests that it works better for men. especially men with that big ass dad-gut.

 

[SeattleFightFan]

I would highly recommend trying OMAD just to see if you like it better. I agree that 25% of a day's calories twice a week sounds fucking depressing.

it fucking was lol

some thrive on it though. they look forward to how an empty stomach helps thinking clearly. i just never got any of that.

i'll check out one meal a day. not sure if i can pull it off. also, the gains i wanted to make when i tried different fasts (better bloodwork) i'm now second guessing the purpose. further research into bloodwork is showing that even when numbers get better, life expectancy does not. for example, there's a loose correlation between high cholesterol and early death, and statins lower cholesterol numbers....but don't actually lower early death rates. (https://www.peoplespharmacy.com/2017/03/09/why-didnt-statins-protect-dad-from-clogged-coronary-arteries/)

so if the loose correlation between high cholesterol and heart disease isn't solved by lowering cholesterol using medicine, then what's my next move?

so i'm not sure where i'm going with all this anymore. stay healthy in general and enjoy life in a healthy way i suppose. not sure if one meal a day helps with that cheers.