Poll of the Day > So, intermittent fasting

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DrPrimemaster
07/26/21 11:42:57 AM
#1:


Was thinking about starting something like this up.

My thoughts were only consuming lunch, so eating from 11-3.

Probably only consuming 1000 calories a day.

How does this work with exercising?

My understanding of IF is that it is mainly a tool to help manage hunger and eating habits, and it isnt a magic tool to lose weight and it does no more that calories in and out.

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adjl
07/26/21 11:47:33 AM
#2:


DrPrimemaster posted...
Probably only consuming 1000 calories a day.

This is an extremely bad idea. Don't do this. An actual IF diet incorporates the same number of calories as a normal day of eating, just condensed into 8 hours instead of spread out over the day. Without knowing your current height/weight/activity level and your target weight, I can't tell you exactly what your caloric target should be, but I can guarantee it's a lot more than 1000. At only 1000, you'll be starving yourself, which will interfere with attempted weight loss and put you in actual danger.

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DrPrimemaster
07/26/21 11:59:33 AM
#3:


adjl posted...
This is an extremely bad idea. Don't do this. An actual IF diet incorporates the same number of calories as a normal day of eating, just condensed into 8 hours instead of spread out over the day. Without knowing your current height/weight/activity level and your target weight, I can't tell you exactly what your caloric target should be, but I can guarantee it's a lot more than 1000. At only 1000, you'll be starving yourself, which will interfere with attempted weight loss and put you in actual danger.

Isnt starvation mode a myth? And Ive got plenty of internal calories to pull from.


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CoorsLight
07/26/21 12:20:26 PM
#4:


1000 calories is nothing don't do that
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acesxhigh
07/26/21 12:33:57 PM
#5:


1000 calories isn't that low, go for it
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Sarcasthma
07/26/21 12:39:02 PM
#6:


@Clench281

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PK_Spam
07/26/21 12:39:51 PM
#7:


I hear you can survive solely on sunlight and a little bit of water if you set your mind to it.

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SpeedDemon20
07/26/21 12:40:08 PM
#8:


Intermittent fasting really helped me cut down on snacking. I didn't notice how much I snack until I kept track of times I could/couldn't eat. I did lose weight from doing it, but that stopped at some point.

I imagine coupled with exercise, the weight loss would occur much faster. Also, a food tracker app helps too, but that's a lot more work than just looking at the time and realizing it's not eat-o'clock.

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Clench281
07/26/21 12:41:56 PM
#9:


DrPrimemaster posted...
it does no more that calories in and out.

That depends how you define calories out. Research on mice has shown that timing of feeding (snacking all day vs eating only during a specified window) does have an impact on weight gain. Specifically, mice in the time-restricted feeding group did not get fat, while the eat freely throughout the 24 hour day group gained more body fat. This is after correcting for amount of food eaten, i.e. the snacking mice gained fat despite not eating more.

Work in metabolic cages suggests that feeding time induces changes in metabolism, which you may put under the heading of calories out.

1000 calories is a bad idea. I actually would recommend you don't count calories at all at the beginning. Start with a 16:8 fasting:feeding cycle, only changing the timing of when you eat. You can change the content or quantity later. Most important is to just get in the habit and stick with it in the first place.

If you want to make further changes, introduce low intensity fasted cardio. Along the lines of going for a long walk (40 minutes).

After doing that for a while, you could introduce slightly higher intensity/duration (like walking on a treadmill at an incline, up to an hour). But you may be making progress without that modification and decide you don't need to, and just stick with normal walks.


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SpeedDemon20
07/26/21 12:45:40 PM
#10:


Thanks, Clench.

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adjl
07/26/21 1:11:50 PM
#11:


Clench281 posted...
Work in metabolic cages suggests that feeding time induces changes in metabolism, which you may put under the heading of calories out.

Indeed. When thinking about the whole "calories out>calories in" thing, people have a tendency to assume that "calories out" consists primarily of active calories. Unless you're extremely active, though, most of that figure is your BMR, which isn't nearly as static as people tend to think it is. Adjusting feeding time can influence it, being active raises it (beyond the actual active calorie consumption; sedentary people just have lower BMR's), having a proper balance of micronutrients raises it, stress changes it, starvation lowers it... You can potentially lose weight without changing your activity level or how many calories you eat, just by altering when and what you eat.

If you're considering IF, though, as Clench said, I'd recommend just changing the schedule first and getting used to that, rather than trying to restrict on top of that. In making any dietary changes (or in any quasi-scientific process, really), it's a good idea to limit the number of variables you change at once so you can figure out what changes are actually making the difference. It's also a whole lot easier to accept and stick with the necessary lifestyle changes if you break them down into manageable chunks instead of letting yourself get overwhelmed by trying too many things at once.

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teddy241
07/26/21 1:13:44 PM
#12:


how do the kidneys/pancreas/liver respond when you go a whole day of not sending any food down the chute and then suddenly your jamming food in cos You realized you're starving and the bodys sugar level is out whack and its missing key nutrition to run the facility
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teddy241
07/26/21 1:15:30 PM
#13:


just eat egg whites broccoli fruit and a slice of toast for breakfast. turkey sammy for lunch and salmon/chicken mashed potatoes and garlic toast for dinner. youd be slim and getting good nutrients
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Clench281
07/26/21 1:27:58 PM
#14:


teddy241 posted...
how do the kidneys/pancreas/liver respond when you go a whole day of not sending any food down the chute and then suddenly your jamming food in cos You realized you're starving and the bodys sugar level is out whack and its missing key nutrition to run the facility

Your body adapts to be fueled by fat/ketones instead of glucose while in a fasted state. Intermittent fasting actually increases insulin sensitivity, providing shallower swings in blood glucose after eating.

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CoorsLight
07/26/21 1:43:39 PM
#15:


teddy241 posted...
just eat egg whites broccoli fruit and a slice of toast for breakfast. turkey sammy for lunch and salmon/chicken mashed potatoes and garlic toast for dinner. youd be slim and getting good nutrients

The thing about this is who like to eat the same thing every day? I don't know how clench manages to wolf down chicken, eggs and milk day after day
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Clench281
07/26/21 1:50:24 PM
#16:


I was immediately about to post "I eat the same lunch every day to break my fast" before I got to the second sentence

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DrPrimemaster
07/26/21 2:27:24 PM
#17:


When I was in an ED clinic they pushed some thing called a prescribed pattern of regular eating or PPRE. Basically eating at 9/12/3/6/9 with 3 and 9 being snacks. There was a lot more to it than just the times but the times are the most relevant here.

What makes IF better than something like that? Or are they the same?

The reason I thought IF might be good is eating whatever I wanted for one meal sounded easy, cheap, simple to folliw and enabling a high caloric deficit.

Also should the 8 hour window be in a specific place?

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Clench281
07/26/21 2:46:11 PM
#18:


DrPrimemaster posted...
When I was in an ED clinic they pushed some thing called a prescribed pattern of regular eating or PPRE. Basically eating at 9/12/3/6/9 with 3 and 9 being snacks. There was a lot more to it than just the times but the times are the most relevant here.

What makes IF better than something like that? Or are they the same?

The reason I thought IF might be good is eating whatever I wanted for one meal sounded easy, cheap, simple to folliw and enabling a high caloric deficit.

Also should the 8 hour window be in a specific place?

IF is typically not recommend for those with a history of disordered eating.

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DrPrimemaster
07/26/21 3:12:10 PM
#19:


Clench281 posted...
IF is typically not recommend for those with a history of disordered eating.

So dont do it then? It seemed easier to follow than the ppre which can be annoying.

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Clench281
07/26/21 3:34:57 PM
#20:


It might be something to discuss with an ED specialist. I wouldn't feel right giving you recommendations, knowing that IF can worsen or re-aggravate certain ED behaviors.

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adjl
07/26/21 4:58:11 PM
#21:


Yeah, recovering from an eating disorder and trying out new diets can get a little questionable. People with a history of ED are prone to taking any nutritional choices to extremes, sometimes to such an unhealthy extent that they relapse into disordered eating. That's not to say you can't try it, but you should consult your therapist first to figure out a way to try it healthily (like eating a lot more than 1000 calories a day) and/or whether or not it's a good fit for your personal ED history.

DrPrimemaster posted...
What makes IF better than something like that? Or are they the same?

They both regiment your eating patterns, which helps to cut down on things like impulsive snacking and forgetting meals that can mess with your weight and overall health, but with PPRE, that scheduling is the entire point, whereas IF is meant to induce certain metabolic effects, and the benefits of thinking about and scheduling meals just end up being added bonuses.

(Side note: Totally parsed that as "erectile dysfunction" on the first pass >.>)

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CoorsLight
07/26/21 5:01:45 PM
#22:


I couldn't figure out what was meant here by ED til you wrote it out. I kept thinking I'm pretty sure they're not talking about erectile dysfunction
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DrPrimemaster
07/26/21 6:19:37 PM
#23:




CoorsLight posted...
I couldn't figure out what was meant here by ED til you wrote it out. I kept thinking I'm pretty sure they're not talking about erectile dysfunction

Yeah my bad, forgot about that acronym

Clench281 posted...
It might be something to discuss with an ED specialist

adjl posted...
That's not to say you can't try it, but you should consult your therapist first to figure out a way to try it healthily (like eating a lot more than 1000 calories a day) and/or whether or not it's a good fit for your personal ED history.

Good point, she'll say no and I wasn't planning on bringing this up.


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adjl
07/26/21 9:20:33 PM
#24:


DrPrimemaster posted...
Good point, she'll say no and I wasn't planning on bringing this up.

If she'll say no, I'd advise against trying it. I'm far from an expert on the subject (both in general and as pertains to the details of your personal situation), but I would say that if your ED therapist tells you you shouldn't try a given dietary change, you shouldn't try it.

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Monopoman
07/26/21 9:24:28 PM
#25:


Going into IF with someone that was say anorexic before as an example is a very bad idea. It's like someone that had a drug habit 5 years ago and hasn't touched any of their favorite drugs in that time, all of a sudden decide hey maybe I could have just a bit of that one drug i loved.
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