Author Topic: Weight Loss using Fasting  (Read 7252 times)

simonp

  • Omnomnomnipotent.
Re: Weight Loss using Fasting
« Reply #25 on: October 26, 2017, 03:03:11 pm »

hulver

  • I am a mole and I live in a hole.
Re: Weight Loss using Fasting
« Reply #26 on: October 26, 2017, 04:04:27 pm »
I can say that 22 hour fasting makes absolutely no difference to me. For 3 days a week, I eat nothing from 8pm on one day until 6 pm on the next. Then I have a normal dinner. Try to have a normal dinner.

What I actually do is eat something at 6 while I'm cooking dinner, then have something after dinner as well, then propably pig out a bit the next day.

So, that's not really doing much.  ;D

I think I need to get a bit stricter. Maybe do 5 days a week on the 22 hour thing. If that doesn't work, move up to multi day fasting like LEE.

Re: Weight Loss using Fasting
« Reply #27 on: January 12, 2018, 09:40:57 am »
I finally got around to watching those Jason Fung videos. Interesting. What regime are you using, Lee, and where does one find out about different ways of going about it - as in, best times to start etc.? I might try it to see how it goes.

Youtube is my only resource tbh.  I like the ones by Dr Eric berg as well - https://www.youtube.com/user/drericberg123/videos

As for my regime I use a combination of 100% fasted days, just water, black coffee and herb tea, combined with eating as late as I can when I'm not fasting.

Typically I've settled into 100% on Monday then and evening meal on Tuesday (I have a heavy Wattbike session 06:30 on Wednesday).  I'll eat a huge omelette on Wednesday breakfast, post Wattbike, then I'll have nothing until a beer or two on my Thursday evening club/pub ride..  I tend to skip breakfast totally now.

It's no problem at all now.  Only eating causes me an issue because it makes me feel so hungry afterwards.  Totally fasting from Sunday bedtime to Tuesday Dinnertime completely offsets any fun you had over the weekend.

BTW.  My Wattbike power increased (i did a 20 minute FTP test a week ago) and my weight is down.  I should be below 13st tomorrow.  I was 14st 8lb in July, with less power.

My own non-scientific. self-based, research tells me that I gained muscle and/or efficiency whilst losing body mass.  I'm wearing smaller sized clothes, I feel better, I look better and life feels generally better. What's not to like? 

I think it's about choosing a regime that fits your life.  It's a "for life" thing, not a diet.  Diets have a target, an end-point.  That's why I've failed for 20 years.  When I reached my target I reverted to my old ways.  My plan is to make this regime my new "old ways".

If fasting for multiple days is too tough then just try confining your calories to a short period, say 1pm - 5pm.  That gives your body time to burn fat for 20 hours.

When I see cakes now I just see them as something that will completely shut down my body's ability to burn fat (lose weight) for the next few hours. 
That thought alone pretty much stopped my snacking lifestyle.

How did fasting work out? Did Leptin raise it's ugly head?

crowriver

  • Крис Б
Re: Weight Loss using Fasting
« Reply #28 on: January 12, 2018, 03:52:27 pm »
I've done 5:2 on and off since seeing that Horizon programme in 2013.

I can say it works when you do it. It's reasonably quick but not drastically so. I can also say the weight goes back on when you stop doing it. Over the past year either my fasting was overcompensated by extra eating on non-fasting days, or my metabolism has shifted gear, not sure which but progress in weight loss was much slower than previous attempts.

So I'm back on it now, along with cutting out most snacks, and milk in most things including hot beverages. Will try not to overdo it on non-fasting days too: that takes the old standby, willpower...

We shall see how it works out.
Embrace your inner Fred.

LEE

  • "Shut Up Jens" - Legs.
Re: Weight Loss using Fasting
« Reply #29 on: January 15, 2018, 06:26:34 pm »
How did fasting work out? Did Leptin raise it's ugly head?

When I stuck to it then fasting worked like nothing else I tried before.

All bets were off over Christmas and I put weight on again (nothing new there) but I entered 2018 the lightest I've been on Jan 2nd for 20 years (since I started tracking my weight).

I'm back on it now, easing my way back into multi-day fasting by way of eating fewer meals per day.

I hope to be my lightest in 20 years by Spring (whilst still building power at Wattbike classes..although I'll be happy to simply maintain power if I lose a lot of weight).
Some people say I'm self-obsessed but that's enough about them.

Re: Weight Loss using Fasting
« Reply #30 on: February 28, 2018, 08:59:00 am »
Fell out of the habit but back on it from this week.

Had a couple of beers after 5-a-side last night (11pm) and I'll have some chocolate milk after I've done an hour long swim later this morning otherwise nothing else (apart from black coffee and water) until lunch time tomorrow. Looking forward to that meal already!
"Yes please" said Squirrel "biscuits are our favourite things."

Manotea

  • Where there is doubt...
Re: Weight Loss using Fasting
« Reply #31 on: March 01, 2018, 10:54:43 pm »
I'm usually mad for these types of diets - Exhibit A: Keto - but I have trouble getting my head round the concept of fasting, 'as a way of life'.

Do it occasionally, for a change of pace, whatever, but beyond that it seems a bit odd.

The nearest I've been to trying an extended fast was having a crack at the 'lemonade' diet a few years back (that would be Exhibit B) on the recommendation of a cousin of mine who felt it helped him with some (real) chronic physical problems he was experiencing.   I followed it for about two weeks then stopped mostly out of boredom. The actual fast/diet went very well, and I seemed to be operating reasonably normally on a energy intake of <500Cal a day. I wasn't audaxing at the time but I swam, ran or cycled most days during the fast/diet so I was fairly active by 'normal' standards.

What I didn't expect was the feeling of 'existing outside normal society', as occasional visits to the local supermarket to 'score' some lemons and maple syrup became forays into the belly of the socio-industrial-military complex (who needs all this stuff? why is all this energy being devoted to trying to sell it? am I the only one who can see whats going on? It was like being on the set of They Live)

Devotees of fasts describe it as helping them to become more spiritual and self focused... I have no doubt there is an effect.... whether its beneficial or not depends on the individal and their circumstance. It's not hard to see how it can exacerbate feelings of alienation, with everything that goes with it. Almost as bad as endurance sports...

The killer though is how do you do to relax and socialise as part of your regular lifestyle? What do you do with all the time freed up from shopping, cooking, eating and associated socialising? Work? [1]

[1]Not a problem on keto which allows spirits (vodka, rum, gin, tequila, whiskey...), consumption of which takes care of socialising and the extra time... :)
[2]The major drawback I found with the Lemonade Diet is that all that citric acid and syrup is terrible for your teeth. In contrast Keto seems great for teeth (no sugar)

hellymedic

  • Just do it!
Re: Weight Loss using Fasting
« Reply #32 on: March 01, 2018, 11:10:58 pm »
I feel different in a fasted state.
So long as I'm not desperate, I can go without food a while.
I try to extend the gaps between small, normal meals.
I might be losing weight but I'm not sure!

Manotea

  • Where there is doubt...
Re: Weight Loss using Fasting
« Reply #33 on: March 01, 2018, 11:17:16 pm »
That's roughly how I feel about eating keto, when I'm in the zone the appetite trigger has completely gone, and I choose to eat, or not. 'Fasting' doesn't come into it.

Auntie Helen

  • 6 Wheels in Germany
Re: Weight Loss using Fasting
« Reply #34 on: March 02, 2018, 05:07:55 am »
I am doing Keto and as I am not hungry most of the time I do the 18:6 fasting. In other words, I eat my lunch at 13:30 and dinner at 19:00 and that’s it - no breakfast or snacks.

I find it very easy. I started doing fasting on Tuesday and Tgursday but this week did Monday to Wednesday. I had breakfast yesterday as i felt slightly peckish when I woke up but I don’t actually think i needed it and I felt hungrier during the day, weirdly. Fasting again today. I don’t do it at weekends.
My blog on cycling in Germany and eating German cake – http://www.auntiehelen.co.uk


Re: Weight Loss using Fasting
« Reply #35 on: March 02, 2018, 08:07:24 am »
I find I have more time to exercise when fasting as work will fill in the rest of the time available.  I really like 24 hour fasts as they give a real structure and make sure I do fast.  On partial fast days I find myself more hungry and cheating.


crowriver

  • Крис Б
Re: Weight Loss using Fasting
« Reply #36 on: March 07, 2018, 12:17:28 pm »
What I didn't expect was the feeling of 'existing outside normal society', as occasional visits to the local supermarket to 'score' some lemons and maple syrup became forays into the belly of the socio-industrial-military complex (who needs all this stuff? why is all this energy being devoted to trying to sell it? am I the only one who can see whats going on? It was like being on the set of They Live)

Devotees of fasts describe it as helping them to become more spiritual and self focused... I have no doubt there is an effect.... whether its beneficial or not depends on the individal and their circumstance. It's not hard to see how it can exacerbate feelings of alienation, with everything that goes with it. Almost as bad as endurance sports...

Haha! Being on a different diet regime and being a cyclist - alienation overdose! I find it's best just to deal with the "outsider" status as it won't go away anytime soon. Try living car-free if you want to really experience the bafflement and disapproval of "society"...  ;D

all that citric acid and syrup is terrible for your teeth. In contrast Keto seems great for teeth (no sugar)

I'd have thought you may get stomach problems too? My father used to get digestive issues from his preference for tea with lemon (he finds the idea of sloshing milk into tea bizarre).
Embrace your inner Fred.

crowriver

  • Крис Б
Re: Weight Loss using Fasting
« Reply #37 on: March 07, 2018, 12:22:47 pm »
Am I to take it that most folk here are practicing "total" fasting (i.e. no food)?

I'm still on 5:2 but eat on the fasting days, just below 600 calories per day. The only time I do "total" fasting is if I'm busy with something and "forget" to eat: used to do that a lot in my twenties, probably why I was so thin...
Embrace your inner Fred.

LMT

Re: Weight Loss using Fasting
« Reply #38 on: March 07, 2018, 12:44:45 pm »
I finally got around to watching those Jason Fung videos. Interesting. What regime are you using, Lee, and where does one find out about different ways of going about it - as in, best times to start etc.? I might try it to see how it goes.

Youtube is my only resource tbh.  I like the ones by Dr Eric berg as well - https://www.youtube.com/user/drericberg123/videos

As for my regime I use a combination of 100% fasted days, just water, black coffee and herb tea, combined with eating as late as I can when I'm not fasting.

Typically I've settled into 100% on Monday then and evening meal on Tuesday (I have a heavy Wattbike session 06:30 on Wednesday).  I'll eat a huge omelette on Wednesday breakfast, post Wattbike, then I'll have nothing until a beer or two on my Thursday evening club/pub ride..  I tend to skip breakfast totally now.

It's no problem at all now.  Only eating causes me an issue because it makes me feel so hungry afterwards.  Totally fasting from Sunday bedtime to Tuesday Dinnertime completely offsets any fun you had over the weekend.

BTW.  My Wattbike power increased (i did a 20 minute FTP test a week ago) and my weight is down.  I should be below 13st tomorrow.  I was 14st 8lb in July, with less power.

My own non-scientific. self-based, research tells me that I gained muscle and/or efficiency whilst losing body mass.  I'm wearing smaller sized clothes, I feel better, I look better and life feels generally better. What's not to like

I think it's about choosing a regime that fits your life.  It's a "for life" thing, not a diet.  Diets have a target, an end-point.  That's why I've failed for 20 years.  When I reached my target I reverted to my old ways.  My plan is to make this regime my new "old ways".

If fasting for multiple days is too tough then just try confining your calories to a short period, say 1pm - 5pm.  That gives your body time to burn fat for 20 hours.

When I see cakes now I just see them as something that will completely shut down my body's ability to burn fat (lose weight) for the next few hours. 
That thought alone pretty much stopped my snacking lifestyle.

That you need stimulants to get through your day?


Re: Weight Loss using Fasting
« Reply #39 on: March 07, 2018, 01:12:47 pm »
Your only comment from LEE's post is about a mild stimulant usage?

Doesn't really apply to me though as I drink decaf, although there's still 10% of the caffeine of normal coffee the quantities of stimulants are negligible.

Am I to take it that most folk here are practicing "total" fasting (i.e. no food)?

My 5:2 is more like 6:1, or probably closer to 11:3.

When I can it'll be total fasting. Just water and black (decaf) coffee for just over 36h (last calorific intake late evening - pub usually, fast whole next day, and then eating lunch).

If I do some significant exercise during the fast then I'll have my usual 500ml of chocolate milk as a makeshift protein recovery shake, that's only 350kcal though. This helps ward of sniffles after significant exercise (>1h swim, >2h cycle, >30m run).
"Yes please" said Squirrel "biscuits are our favourite things."

LMT

Re: Weight Loss using Fasting
« Reply #40 on: March 07, 2018, 01:21:27 pm »
Your only comment from LEE's post is about a mild stimulant usage?

Doesn't really apply to me though as I drink decaf, although there's still 10% of the caffeine of normal coffee the quantities of stimulants are negligible.

Am I to take it that most folk here are practicing "total" fasting (i.e. no food)?

My 5:2 is more like 6:1, or probably closer to 11:3.

When I can it'll be total fasting. Just water and black (decaf) coffee for just over 36h (last calorific intake late evening - pub usually, fast whole next day, and then eating lunch).

If I do some significant exercise during the fast then I'll have my usual 500ml of chocolate milk as a makeshift protein recovery shake, that's only 350kcal though. This helps ward of sniffles after significant exercise (>1h swim, >2h cycle, >30m run).

You'd need to define 'mild', how many cups of coffee per day?

And this goes the crux of issue, you need calories to sustain yourself as well as all the necessary vitamins and minerals. If Lee has no objections then he should post what he eats in a week and I'll put this into Cronometer. LCHF diets (however marketed) have been shown over time to be non sustainable and detrimental to your health. But then again people love hearing that their bad habits if done a certain way are okay to do.

Manotea

  • Where there is doubt...
Re: Weight Loss using Fasting
« Reply #41 on: March 07, 2018, 02:07:14 pm »
LCHF diets (however marketed) have been shown over time to be non sustainable and detrimental to your health.

Bang on. In fact the only diets which are worse are... all the others. :)

Re: Weight Loss using Fasting
« Reply #42 on: March 07, 2018, 06:29:42 pm »
LCHF diets (however marketed) have been shown over time to be non sustainable and detrimental to your health.

Citation please.

LMT

Re: Weight Loss using Fasting
« Reply #43 on: March 07, 2018, 09:30:45 pm »
LCHF diets (however marketed) have been shown over time to be non sustainable and detrimental to your health.

Citation please.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555979/pdf/pone.0055030.pdf

Auntie Helen

  • 6 Wheels in Germany
Re: Weight Loss using Fasting
« Reply #44 on: March 08, 2018, 04:57:11 am »
That report seems to be on Low Carb High Protein diets which are somewhat different than most of as are doing here (LCHF). Also, they don’t seem to specify how ‘low’ is low for the carb.
My blog on cycling in Germany and eating German cake – http://www.auntiehelen.co.uk


Re: Weight Loss using Fasting
« Reply #45 on: March 08, 2018, 06:10:38 am »
Your only comment from LEE's post is about a mild stimulant usage?

Doesn't really apply to me though as I drink decaf, although there's still 10% of the caffeine of normal coffee the quantities of stimulants are negligible.

Am I to take it that most folk here are practicing "total" fasting (i.e. no food)?



My 5:2 is more like 6:1, or probably closer to 11:3.

When I can it'll be total fasting. Just water and black (decaf) coffee for just over 36h (last calorific intake late evening - pub usually, fast whole next day, and then eating lunch).

If I do some significant exercise during the fast then I'll have my usual 500ml of chocolate milk as a makeshift protein recovery shake, that's only 350kcal though. This helps ward of sniffles after significant exercise (>1h swim, >2h cycle, >30m run).

You'd need to define 'mild', how many cups of coffee per day?

And this goes the crux of issue, you need calories to sustain yourself as well as all the necessary vitamins and minerals. If Lee has no objections then he should post what he eats in a week and I'll put this into Cronometer. LCHF diets (however marketed) have been shown over time to be non sustainable and detrimental to your health. But then again people love hearing that their bad habits if done a certain way are okay to do.

alarmist nonesense.   I would love to know what you think we are all eating?    My diet is made up entirely of fresh, natural, vitamin dense real food.   I would be happy to make a food diary for a week if you would like it?

Re: Weight Loss using Fasting
« Reply #46 on: March 08, 2018, 06:28:19 am »
My diet is very boring.
Generally no breakfast, possibly a hard boiled egg

I have home made soup or home made sauerkraut for lunch usually with a helping of fresh blueberries or raspberries. In the winter I tend to make a jelly with sugar free raspberry jelly whipped with frozen home  grown raspberries and some cream

Dinner is either a small helping of prawns dry fried, a chicken breast or once a week we have a small steak. This is accompanied by either steamed cauliflower mash, courgettini or once a week celeriac chips or distillery. The chips are done with coconut oil.

My snacks tend to be slices of home dried fruit such as tangerines or cooking apples.

Is this healthy enough?

Re: Weight Loss using Fasting
« Reply #47 on: March 08, 2018, 06:54:50 am »
My diet is very boring.
Generally no breakfast, possibly a hard boiled egg

I have home made soup or home made sauerkraut for lunch usually with a helping of fresh blueberries or raspberries. In the winter I tend to make a jelly with sugar free raspberry jelly whipped with frozen home  grown raspberries and some cream

Dinner is either a small helping of prawns dry fried, a chicken breast or once a week we have a small steak. This is accompanied by either steamed cauliflower mash, courgettini or once a week celeriac chips or distillery. The chips are done with coconut oil.

My snacks tend to be slices of home dried fruit such as tangerines or cooking apples.

Is this healthy enough?


I would struggle with that (down to personal taste and calorific requirement) but I wouldn’t say it’s unhealthy.   I would want way more green veg and more veg in general.   Could do without the jelly and I don’t really eat fruit anymore other than when strawberries are in.   I have quite a bit of sweet potato around training too

Hard to rate anyone’s diet without knowing their size, intentions and activity level

Re: Weight Loss using Fasting
« Reply #48 on: March 08, 2018, 07:12:49 am »
The soup is generally made with a vast amount of celery as it is an easy volume/fibre.

I also often have pickled cucumber, kimchi, etc on the go and sauerkraut can be white green or red.

Re: Weight Loss using Fasting
« Reply #49 on: March 08, 2018, 08:06:41 am »
You'd need to define 'mild', how many cups of coffee per day?

For me it's probably 50mg of caffeine per day (usually 5 cups of decaf). Various google searches suggest up to 400mg of caffeine per day is 'safe' and not considered excessive.

What's your definition of 'too much'?

And this goes the crux of issue, you need calories to sustain yourself as well as all the necessary vitamins and minerals. If Lee has no objections then he should post what he eats in a week and I'll put this into Cronometer. LCHF diets (however marketed) have been shown over time to be non sustainable and detrimental to your health. But then again people love hearing that their bad habits if done a certain way are okay to do.

I'm not sure what part your arguing about as you've touched on about 5 different issues in those few sentences.

Calories are required to sustain yourself, so if you want to lose weight then you need to restrict calorific intake, expend more (do more exercise) or otherwise change calorific intake so that it is in deficit based on BMR and exercise.

LCHF is a form of calorie restriction but isn't combined with fasting. The specific 'thing' about fasting (compared to just changing what you eat) is how it avoids the insulin spikes that hinder fat metabolism.

The majority of people moving off a LCHF regimen after losing weight will tend to slowly put it back on over time as they return to their previous calorific intake (but due to their weight loss their BMR is now lower than before, so eating what they used to eat slowly returns them to that original weight).

Those who've fasted regularly find it much easier to (subconsciously) reset their calorific intake based on their new BMR, so they are more likely to keep the weight off.

Appropriately chosen foods, even if eaten as part of a restricted calorie regimen, will still provide the necessary vitamins and minerals. I don't think of calorie deficits at the daily level any more, it's more of a weekly balance check, since fasting days have 0-350kcal intake and the day when the fast ends I may eat more than a 'normal' day. The point is that over time I'm running a accumulating deficit.

I agree that perpetual calorific deficit is not sustainable, but that's not what happens. When I'm lighter I tend to do a lot more exercise (increased marathon training, more cycling, etc) and more intensive. My calorific intake may increase but this in response to the increase demands from exercise. I can still fast regularly and not run a deficit. The body does not fall apart if it receives it's 7 days worth of calories in 5 days with 2 days fasting along the way, the concept of having to eat a certain amount per solar day is an entirely artificial construction.
"Yes please" said Squirrel "biscuits are our favourite things."