Hey, I tried doing IF for only a few days... I know I've read good things about it, but I'm a bit skeptical. You hear so much with your metabolism that you should eat every 3-4 hours. Now personally, I don't believe that nor have I ever tried that, I'm the girl who eats 3 square meals plus water, green tea, etc. every day.
How long does one normally see a change in the way they look/feel with IF? Does it really inhibit fat growth? You hear that you need to eat right away in the morning, no more than an hour, REGARDLESS of how you feel, but idk, I'm on the border of whether or not I believe IF... without fuel in body, can you really burn fat as easy?
asked byracheyroo27 (27)
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on March 11, 2013
at 11:44 AM
There are different protocols for different things. If you've got issues with leptin, then eating 30-50g of protein (3x-4x that amount in actual meat) is used as a leptin reset. You shouldn't do this with IF. I've tried this for a while, and noticed negative, rather than positive effects.
It does help lean us out, but it has far more positive effects.
Generally, if I skip breakfast, I find I'm more energetic throughout the day. n=1 and all that (n=X means the number of people participating in an experiment. A common thing to say here is "We are all n=1 experiments.")
If you were previously eating a SAD (Standard American Diet), then there were rarely any occasions when you went hungry. Unfortunately there are processes our bodies need to perform when we don't have any food in our systems, such as repair and cleanup. One of these is called "autophagy" which literally means self-eating. This cleans up the broken proteins inside of cells and also gives the immune system a chance to go after bacteria and viruses.
It also allows your digestive system to rest and repair, which in a high carb diet such as the SAD, is critical for your pancreatic beta cells.
Since cancer cells have broken mitochondrial metabolism, they cannot burn ketones/fats, so a break from the constant onslaught of glucose via fasting (any carbs you eat are broken down into glucose), helps to starve them out before they get metastatic.
Strangely enough when fasting, I don't feel hungry at all for many hours, but if I eat, I do feel hungry. This is probably related to the way insulin works. Eat enough carbs or protein, and insulin gets triggered which forces cells to absorb as many nutrients from the blood as possible. But this lowers our blood sugar and a while later, we feel hungry again.
It also gives our cells a break from insulin, which resets insulin resistance, and this is critical for getting out of the downward spiral of obesity.
Typical things to do are to skip either breakfast or lunch, and this creates a 16 hour fast, with an 8 hour eating "window." Skipping lunch isn't effective as you want to skip a meal next to your sleep, so you have 16 continuous hours of fasting.
If you want to try IF, a few things to keep in mind: don't do VLC (Very low carb) at the same time, and you should eat about the same as you normally wold eat in 3 meals, just in two meals instead.
There is a trick you can do here, since the main pathway is insulin, you should avoid all carbs/protein during the fast, but you can consume a little bit of fats. There are some fats such as the MCT fraction of coconut oil that also rev up our metabolism, and help us get adjusted to burning fat (MCT gets quickly converted to ketones by the liver). Also caffeine, and coffee are both appetite suppressants. So something like a single bulletproof coffee is great aid.
Be careful though, not to sweeten the coffee, not even with stevia. (If you use stevia, you'll get an insulin spike just from the sweet taste, and since you haven't actually consumed any carbs, the insulin will flush out what little glucose you have, and you'll go hypoglycemic.)
on March 11, 2013
at 02:50 AM
read this... free pdf
then check out leangains
on March 11, 2013
at 11:54 AM
Experiments with Intermittent Fasting.
Dr. John M. Berardi, with Dr. Krista Scott-Dixon and Nate Green: http://www.precisionnutrition.com/intermittent-fasting