1

votes

Is Intermittent Fasting good for losing the last bit of fat?

Answered on August 19, 2014
Created June 22, 2011 at 11:57 PM

Hi, I have been eating paleo for about 4 weeks now, the only thing I do is have a splash of skim milk in my coffees. I have lost about 2 kilos and need to lose another 4 and my weightloss seems to have slowed right down, so I just started Intermittent Fasting, fasting between 10pm at night and 2pm the next day 16/8. I am enjoying it and was just wondering if there is anyone else who has had success losing the last bit of fat through IF, thanks :)

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 24, 2011
at 01:04 AM

No, I do not plan to restrict my protein, I am proud of my muscles and don not want to lose any of them! Thanks heaps

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 24, 2011
at 01:01 AM

Gee thanks guys! Yous are awesome! It's pronounced like Lisa, I just added and E. And I bought some cream to try instead of the skim milk, thanks so much!

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:17 PM

It's really important at all times, but especially during weight loss, to make sure that you are getting enough protein to maintain your muscle mass. So please be careful about restricting it.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:15 PM

Just for example, my default ketogenic diet is 30% protein, 70% fat. But I have also recently eaten up to 65% protein, 35% fat, and still been in ketosis. In practice, most protein containing foods have fat along with them, so it's hard to get a pure protein diet. But if you are doing, for example a PSMF, as mentioned by Frank, you will be minimizing everything but protein, and still taking advantage of ketosis.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:08 PM

It is absolutely untrue that high protein will knock you out of ketosis. Though it's true that more fat will be more ketogenic, you can eat all your calories from protein and still be in ketosis. The main determinant of ketosis is lack of carbohydrate.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:05 PM

I think there is a big difference between collecting data, and then trying to learn from it, and obsessing about calories. I would say the paleo objection is to the latter. Tracking has been a large source of insight for me, too.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:04 PM

I think there is a big difference between collect data, and then trying to learn from it, and obsessing about calories. I would say the paleo objection is to the latter. Tracking has been a large source of insight for me, too.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:02 PM

On the name Leisa, which I also like, I'm curious how it is pronounced.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:00 PM

I disagree, Matt, that it's simply the lactose. There are various reasons cream is better than skim milk. As you mentioned, there are things like lactose and casein that someone might be intolerant of. Skim is higher in carbohydrate, though at that level, it probably won't affect most people. Cream, otoh, is a great source of saturated fat and the associated fat-soluble vitamins. It has more calories, but they are ketogenic calories, though that will only matter if Leisa's diet is ketogenic. The big advantage is that it tastes so much better.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:22 PM

@Ben, just re-read your post earlier about your suggestions for losing fat, thanks again

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:20 PM

Thanks Eric, I am glad I came accross this info!

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:20 PM

Thanks Ben, so if you do not recommend ketosis what would you recommend for consistent fat loss?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 12:08 PM

and just know before hand that a fat-intake in the region of 75% and up of a day's calories will prolly make you have liquid poo in the beginning. This will be a level of fat0intake that your body is not accustomed to and probably can not handle in the beginning. Google: Steatorrhea. You will adapt but it will take maybe a week or so.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 12:06 PM

@Leisa, for food choices for the levels i mentioned in my comment above I'd say for plant matter prolly leafy greens, celery, cauli, broccoli. Just don't eat a lot of them. They all have carbs and they all add up. You can eat none if you wanna streamline the process. For fat and protein you gotta be creative: get ready to eat coconut oil by the spoon, drink olive oil and macadamia nut oil. For the protein I'd say eat small but fatty cuts. You can easily get more than 15% of your day's calories quickly so just be cognizant. Again, i don't think ketosis is the best way but this will achieve keto

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 12:02 PM

hey Henny, i was going to say that. I like Leisa, too;)

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 08:06 AM

I made a post for you here: http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1Q5HNnPSn

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 08:05 AM

I made a post here http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1Q5HNnPSn

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 08:02 AM

I mafe a post for you: http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1Q5HNnPSn

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 08:00 AM

For veggies I like brocolli, spinach... Berries are some of the better fruit carb wise...(Rasberries, blueberries). However Ketosis will not tolerate much fruit at all... Veggies some...

Fff58a1fd1e29d93fd6a25d3fdebbade

(400)

on June 23, 2011
at 07:56 AM

OK for balance I thought I would point out that I fine Leisa to be a pretty name :)

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 07:53 AM

Sorry, I meant what foods are low carb?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 04:34 AM

It varies per person. However 0-50g range.

Medium avatar

(5639)

on June 23, 2011
at 03:08 AM

Matt, you should really chill out with that kind of talk.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 03:02 AM

Oh why didn't I already know that??? Uneducated? Maybe..Fool? I think not, but thanks anyway mate lol...and thanks for the caps...my sight's a bit off lately :)

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 02:52 AM

Truth is always better

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 02:51 AM

Thanks so much guys!

32937bdb4caf053e7aa39693fadd2282

(547)

on June 23, 2011
at 02:51 AM

CUZ MILK HAS LACTOSE FOOL

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 02:48 AM

What do you consider low carbs to be? Thanks

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 02:46 AM

Ok so what would you recommend I eat? Thanks

235259a645be3cac56196e0489dbc8f4

on June 23, 2011
at 02:44 AM

PSMF stands for Protein Sparing Modified Fast. Its a way of fasting by keeping only protein high with carbs and fat really low. Link is here ( http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook )

235259a645be3cac56196e0489dbc8f4

on June 23, 2011
at 02:41 AM

What I do is one serving of berries on strength training days and NO fruit on other days. I get trace carbs usually under 75 from veggies, cottage cheese and some casein powder. On low carb days I usually eat tons of veggies, meat, and fat. On higher carb days its sweet potato and berries post workout. I follow the LeanGains style 90% of the time. ( www.leangains.com )

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 02:28 AM

Ketosis requires lots of fat for calories and little to no carb and protein. Carbs can be zero and protein should be kept within 15% of daily calories. I'm not recommending you get into ketosis but that's indeed what the literature tells us. Too much protein will knock you right out of ketosis.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 02:26 AM

Leangains.com is one of the sites that really helped the idea of IF get started.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 02:26 AM

I know my answer doesn't have the romance and the extreme claims that you'll see in other places. Bit unfortunately it's true.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 01:50 AM

It is low carbs. This is to loose the last few lbs of fat. Often for a short time frame.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 01:38 AM

Ok, so why is the cream better than skim milk?

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 01:38 AM

Ok thankyou so much

Fff58a1fd1e29d93fd6a25d3fdebbade

(400)

on June 23, 2011
at 01:22 AM

I would stay away from skim or lowfat milk, less of the good stuff and more of the bad stuff. Use a tiny bit of heavy cream instead, you can dilute it with water if you like.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 01:05 AM

Thanks you, so keeping carbs low, is that just cutting fruit? Should I still have a serve of vegies once a day? And what is LeanGains and PSMF?

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:50 AM

Ok so how do I do that?

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:50 AM

Good luck, hope you see results soon!

183f5c49a7a9548b6f5238d1f33cb35e

(1716)

on June 23, 2011
at 12:32 AM

Thanks for asking this, I will be keeping an eye on this as I am in the exact same boat as you - another 4 kilos or so would be perfect! Very low carb does not work for me (tried it for 6 months with minimal progress) And now doing the 16/8 thing for about a month now (no progress yet) I hope it kicks in soon! I would LOVE to see even the faintest, faintest line at the top of my midsection at some stage of my life :)

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on June 23, 2011
at 12:27 AM

Hard to answer this question without knowing what you are presently eating. Are you doing VLC, eating fruit, etc.? What are your fat, protein and carb ratios?

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3 Answers

5
667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 01:31 AM

IF I have found is better for getting rid of large chunks of weight. It's more a hammer than a scalpel if you will.

Those last few bits are always the toughest for everyone, metabolically deranged or otherwise. To really fine tune final fat loss you'll have to track what you eat, which generally means counting calories. There's nothing wrong with this despite what many paleo people will tell you. You need to know what you are consuming in order to understand whether it is under maintenance, at maintenance, or above that.

Track what you eat, experiment with those amounts and monitor changes in the mirror and/or with a camera. You'll quickly come to understand what you need to do to finish off the weight loss.

And of course start lifting weights if you currently are not.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 02:52 AM

Truth is always better

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 01:38 AM

Ok thankyou so much

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 02:26 AM

I know my answer doesn't have the romance and the extreme claims that you'll see in other places. Bit unfortunately it's true.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:04 PM

I think there is a big difference between collect data, and then trying to learn from it, and obsessing about calories. I would say the paleo objection is to the latter. Tracking has been a large source of insight for me, too.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:05 PM

I think there is a big difference between collecting data, and then trying to learn from it, and obsessing about calories. I would say the paleo objection is to the latter. Tracking has been a large source of insight for me, too.

3
235259a645be3cac56196e0489dbc8f4

on June 23, 2011
at 12:52 AM

I've been doing IF for months and there is nothing better. If you want that last bit of fat to go you might have to count calories though. I mix LeanGains style IF with ESE ( Eat Stop Eat ) as well as some days of PSMF. If I keep carbs low-ish espeically on days off and IF then the fat just melts away.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 02:51 AM

Thanks so much guys!

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 01:05 AM

Thanks you, so keeping carbs low, is that just cutting fruit? Should I still have a serve of vegies once a day? And what is LeanGains and PSMF?

235259a645be3cac56196e0489dbc8f4

on June 23, 2011
at 02:41 AM

What I do is one serving of berries on strength training days and NO fruit on other days. I get trace carbs usually under 75 from veggies, cottage cheese and some casein powder. On low carb days I usually eat tons of veggies, meat, and fat. On higher carb days its sweet potato and berries post workout. I follow the LeanGains style 90% of the time. ( www.leangains.com )

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 02:26 AM

Leangains.com is one of the sites that really helped the idea of IF get started.

235259a645be3cac56196e0489dbc8f4

on June 23, 2011
at 02:44 AM

PSMF stands for Protein Sparing Modified Fast. Its a way of fasting by keeping only protein high with carbs and fat really low. Link is here ( http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook )

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 12:09 AM

Ketoses is likely needed.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 07:53 AM

Sorry, I meant what foods are low carb?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 04:34 AM

It varies per person. However 0-50g range.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 02:48 AM

What do you consider low carbs to be? Thanks

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 08:06 AM

I made a post for you here: http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1Q5HNnPSn

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 02:46 AM

Ok so what would you recommend I eat? Thanks

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:20 PM

Thanks Eric, I am glad I came accross this info!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 01:50 AM

It is low carbs. This is to loose the last few lbs of fat. Often for a short time frame.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 08:02 AM

I mafe a post for you: http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1Q5HNnPSn

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:15 PM

Just for example, my default ketogenic diet is 30% protein, 70% fat. But I have also recently eaten up to 65% protein, 35% fat, and still been in ketosis. In practice, most protein containing foods have fat along with them, so it's hard to get a pure protein diet. But if you are doing, for example a PSMF, as mentioned by Frank, you will be minimizing everything but protein, and still taking advantage of ketosis.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:50 AM

Ok so how do I do that?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 08:05 AM

I made a post here http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1Q5HNnPSn

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 02:28 AM

Ketosis requires lots of fat for calories and little to no carb and protein. Carbs can be zero and protein should be kept within 15% of daily calories. I'm not recommending you get into ketosis but that's indeed what the literature tells us. Too much protein will knock you right out of ketosis.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:20 PM

Thanks Ben, so if you do not recommend ketosis what would you recommend for consistent fat loss?

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 23, 2011
at 08:00 AM

For veggies I like brocolli, spinach... Berries are some of the better fruit carb wise...(Rasberries, blueberries). However Ketosis will not tolerate much fruit at all... Veggies some...

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:08 PM

It is absolutely untrue that high protein will knock you out of ketosis. Though it's true that more fat will be more ketogenic, you can eat all your calories from protein and still be in ketosis. The main determinant of ketosis is lack of carbohydrate.

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 23, 2011
at 12:22 PM

@Ben, just re-read your post earlier about your suggestions for losing fat, thanks again

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 12:08 PM

and just know before hand that a fat-intake in the region of 75% and up of a day's calories will prolly make you have liquid poo in the beginning. This will be a level of fat0intake that your body is not accustomed to and probably can not handle in the beginning. Google: Steatorrhea. You will adapt but it will take maybe a week or so.

100fd85230060e754fc13394eee6d6f1

(18706)

on June 23, 2011
at 03:17 PM

It's really important at all times, but especially during weight loss, to make sure that you are getting enough protein to maintain your muscle mass. So please be careful about restricting it.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 23, 2011
at 12:06 PM

@Leisa, for food choices for the levels i mentioned in my comment above I'd say for plant matter prolly leafy greens, celery, cauli, broccoli. Just don't eat a lot of them. They all have carbs and they all add up. You can eat none if you wanna streamline the process. For fat and protein you gotta be creative: get ready to eat coconut oil by the spoon, drink olive oil and macadamia nut oil. For the protein I'd say eat small but fatty cuts. You can easily get more than 15% of your day's calories quickly so just be cognizant. Again, i don't think ketosis is the best way but this will achieve keto

03f2fb1c6cc60da437adc85027c8a89e

(50)

on June 24, 2011
at 01:04 AM

No, I do not plan to restrict my protein, I am proud of my muscles and don not want to lose any of them! Thanks heaps

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