A Guide to Intermittent Fasting • Hacker News Board

Re: A Guide to Intermittent Fasting

#71

Post by nxsynonym » Tue, Jul 25, 2017, 12:32 PM UTC

buserror wrote: post #64

nxsynonym wrote: post #8

Earlier quoted context omitted.

"It's just giving your body a 24 hr period to engage in autophagy and clear out some of the junk; you make up the calories on the other days." Very true. People don't realize that calories don't "reset' after the day ends. Net calorie gain/loss is best measure on a weekly or bi-weekly basis. If you stay under target for 3 days then binge two full pizzas, you aren't actually going to lose anything.

That's not exactly true, if you actually fast for 3 days, even two pizzas won't make up for the lost calories of a 3 days fast, and it's very likely won't be able to eat 2 pizzas in one go.. I know, I fast regularly (I'm days 2 of a 5 day one at the minute) and I do eat quite a lot when I'm not fasting, and despite what everyone will tell you, I don't 'put back the weight immediately' -- even if I have a nice binge d…

True, but this article is in reference to IF, not extended fasting. Generally IF is done daily, with a feeding window of 8-10 hours and the other 14-16 are for fasting.

Not many people incorporate 2-3 day fasts into their diet.

Re: A Guide to Intermittent Fasting

#72

Post by TACIXAT » Tue, Jul 25, 2017, 2:43 PM UTC

kbart wrote: post #55

TACIXAT wrote: post #15

Earlier quoted context omitted.

If you have digestion issues you should do an elimination diet. It's nice to identify the cause(s) so you can avoid it in the future. I've given up a lot of foods (that made me feel horrible) and generally eat 1 meal around 11:30am and then snack in the evening. It's so nice getting the diet right. I feel so good now. All of my health issues were caused by foods (I recognize this isn't the case for everyone, but it's…

I suffer from digestion issues too and would like to try elimination diet. Could you please share some reliable sources or advice on that? It's hard to google anything good health/diet related, because most sources are pure BS.

Yea, the basic idea is you cut out most foods that people have issues with for a few weeks then slowly reintroduce them. Usually that means living off of chicken and rice, but if you plan it out you can get some more variety in there (veges, rice based noodles, soups).

I agree about stuff being tough to find, googling elimination diet are a whole lot of pop-health sites. They all have the right gist of how to do it though, just ignore the fluff. A little below this anchor [1] (closest anchor I could find) there is a how to do an elimination diet. That has a list of foods to avoid. Most people who have digestion issues have a problem with one or two FODMAPs [2], which are gluten, fructans, lactose, and legumes.

I highly recommend adding sugar and caffeine to the list of stuff you get rid of. You'll go through a little withdrawal but it can be a trigger. My digestion problems were caused by foods that were high in fructose. This meant high fructose corn syrup, artificial sweeteners that had a similar structure, and fruits with a high fructose to glucose ratio (looking at you, apples). This happened because I'm a celiac and eating gluten for years messed up my small intestine.

Due to sinus headaches I've cut out a lot of foods, doing so has also fixed all my digestion issues. The things causing my digestion issues were fructose and gluten. My brother is lactose intolerant but I can eat dairy all day long. Additionally, I've cut out caffeine, sugar, sodium nitrites, and MSG because they were triggers for sinus headaches.

I wish you success in finding the source of your problem. Getting your diet right is such a change in quality of life.

1. https://draxe.com/elimination-diet/#mydiv-26267

2. https://en.wikipedia.org/wiki/FODMAP

Re: A Guide to Intermittent Fasting

#73

Post by wdewind » Tue, Jul 25, 2017, 3:05 PM UTC

jraby3 wrote: post #54

wdewind wrote: post #2

Overall the body is pretty good at nutrient partitioning and maintaining a caloric balance. There may be small statistically different outcomes for practicing stuff like IF, but there aren't clinically different outcomes outside of using IF to maintain compliance to a diet. If IF helps you maintain your ability to comply to the diet you want, great, but there's absolutely no evidence for it being superior than the sa…

What about in controlling insulin resistance? I thought the data was pretty strong in favor of IF helping significantly.

It's not. The same amount of glycemic load consumed all at once or over time throughout the day will not have a significant effect on insulin resistance. Not being able to eat as much because you are constrained to an 8 hour window will cause your overall glycemic load to go down.

Re: A Guide to Intermittent Fasting

#74

Post by agumonkey » Tue, Jul 25, 2017, 3:38 PM UTC

majewsky wrote: post #65

agumonkey wrote: post #58

Earlier quoted context omitted.

I'm aiming at this these days. I'm cutting most shitty food (I allow some pastry in the week; but no soda, no fast food, no industrial meals). But I'm not mentally ready to cut the pleasure of a good meal. I'll better stop using my car and job between places and keep higher calories. I "believe" the benefits of good ingredients, close to no fat and no added sugar + regular sport is already significant. Later I'll mov…

> I'll better stop using my car and job between places I suppose you mean "jog", but jobbing between places sounds very intense as well. :)

Indeed, keyboard slip.

Re: A Guide to Intermittent Fasting

#75

Post by chaosbutters314 » Tue, Jul 25, 2017, 5:16 PM UTC

HorizonXP wrote: post #4

I have been doing intermittent fasting (IF) on a 16/8 or 18/6 schedule for the last 6 weeks. In combination with keto/LCHF food, keeping my daily caloric intake under 1550, and weight lifting 3x weekly, I've been losing 2.5 lbs/week on average. IF fits my lifestyle really well, since I only end up eating twice. I feel super energetic and focused while I'm fasted, and the lack of insulin spikes when I do eat have help…

I do the 40/8 since when I do 16/8 I still end up eating ~3000+ calories too often. My inner fatty is too strong and I found this is a good way to compromise/deal with it.

Re: A Guide to Intermittent Fasting

#76

Post by bmcusick » Wed, Jul 26, 2017, 2:32 PM UTC

Kiro wrote: post #22

bmcusick wrote: post #5

"Calorie restriction is proven to help you live a longer life." This is essentially false for anyone reading the article. The studies that showed mice living longer lives from calorie restriction were restricted from birth , and thus their growth was stunted, and smaller creatures live longer (think about dogs; big ones die earlier). Studies of animals where the calories restriction was started mid-life all show incr…

> allows me to fast from Noon to breakfast the next day with minimal hunger. Do you eat your breakfast at 4 AM?

> Do you eat your breakfast at 4 AM?

No, I eat when I sit down at my desk at work at 9 AM. It's part of my routine. I'm just busy in the morning so while I'm aware of being hungry I just do my stuff and my commute until I can sit down and enjoy my breakfast sandwich and black coffee.

I get a box of the frozen turkey sausage, egg, and cheese sandwiches at Costco and just grab one as I leave the house each morning.

Re: A Guide to Intermittent Fasting

#77

Post by bmcusick » Wed, Jul 26, 2017, 2:33 PM UTC

gmarx wrote: post #20

bmcusick wrote: post #5

"Calorie restriction is proven to help you live a longer life." This is essentially false for anyone reading the article. The studies that showed mice living longer lives from calorie restriction were restricted from birth , and thus their growth was stunted, and smaller creatures live longer (think about dogs; big ones die earlier). Studies of animals where the calories restriction was started mid-life all show incr…

Good job! I don't know your history but speaking from a lifetime of yo yo ing with much more success in recent years, the calorie restriction very likely will need to be permanent. I have found again and again that there is no such thing as maintenance eating for me. If I am not actively trying to lose weight I am gaining weight

We'll see, I guess. I've also been making resistance exercise a regular part of my life and am building up muscle mass. I'm hopeful that a larger lean body mass when this is all over will make weight maintenance easier.