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Meal timing strategies appear to lower appetite, improve fat burning

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Re: Meal timing strategies appear to lower appetite, improve fat burning

#161

Post by maneesh »

yoz-y wrote: post #153
noodle wrote: post #13

To add my strictly anecdotal experience: I recently started to diet for the first time ever. Never really needed it, but getting older, I noticed my weight steadily increasing despite regular exercise and finally decided to change. I always skipped breakfast, but I became a bit more strict about timing and snacking at night in order to align with IF. Switched my diet to a lazy keto (basically adkins) diet - still don…

How do you get under 25g of carbs without counting calories? Almost anything edible has some carbs in it. Even with all being low carb 25g is very easy to attain unless you are very strictly tracking macros.

Eat meat, veggies (no carrots), eggs, and coconut oil. Simple.

Re: Meal timing strategies appear to lower appetite, improve fat burning

#162

Post by mosselman »

chillydawg wrote: post #155
toss1 wrote: post #130

Earlier quoted context omitted.

Blackmail indeed, although it may be a different phenomena; consider: You need a laundry list of nutrients, and if your body is short of any one of them, it'll crave something that might have it. If it has it in insufficient density, it won't care that it needs to also get an extra 500 Kcal along for the ride - it needs to satisfy each item on the list. I've seen this behavior in both cats and people -- feed them bet…

I've no idea about how cravings work in general, but when I have a craving for two pizzas it's absolutely nothing to do with nutrients. I think you're probably correct for some subset of people/situations, but there's also a whole set of people who are effectively addicted to food and the cravings are almost 0% to do with not having the correct nutrients.

You supposedly craving two pizzas rather than just pizza sounds like nonsense to me. It is far too specific to be a craving, if anything it sounds more like a habit to me. Whenever I eat pizza I share a small one with my wife and I still feel like I overate.

Re: Meal timing strategies appear to lower appetite, improve fat burning

#163

Post by GordonS »

anaphor wrote: post #80
bjelkeman-again wrote: post #71

Earlier quoted context omitted.

Really good water, or occasionally a cold glass of milk. I stopped drinking sodas a very long time ago and I never miss it. I think decreasing my sugar intake has increased my appreciation for food in general.

Milk can really spike your blood sugar levels as well, so I would be careful. Go for the whole fat type of milk rather than the skim milk or whatever.

Milk is something like 5% low-GI sugars (lactose and galactose), so you're going to have to drink a lot of it to spike your blood glucose.

If you really do want to drink that much milk, and are worried about blood sugar, you should try lactose-free milk - it's just milk that has the enzyme lactase added to it, which breaks down the lactose to galactose, and also results in a bit less sugar overall (to something like 3.5%). I can't tell the difference, taste wise.

Re: Meal timing strategies appear to lower appetite, improve fat burning

#164

Post by GordonS »

corysama wrote: post #135
fyfy18 wrote: post #131

Earlier quoted context omitted.

What's wrong with skim milk? Is something added to replace the fat that was removed.

I expect it’s that skim has the same amount of lactose sugar. But, with less fat you’ll likely drink more of it before being satisfied. Everyone should try lactose-free milk just once just to see how very sweet it is. It has the same sugar content as regular milk, but regular milk’s lactose is a form of sugar that we don’t taste as strongly.

Lactose free milk does tend to have a bit less sugar overall than regular milk - something like 3.5% sugars instead of 5%.

I don't personally notice lactose-free milk as being any sweeter than regular, and it doesn't look like galactose is any sweeter than lactose?

Re: Meal timing strategies appear to lower appetite, improve fat burning

#165

Post by badreader »

houqp wrote: post #150
yurishimo wrote: post #46

I’ll add one more anecdote to the mix here. Been doing intermittent fasting and extended fasting since February and I’m down 75 pounds in that time. I used to snore like crazy, probably had sleep apnea but was too afraid to go get tested since my grandmother died from becoming dependent on the machine and her lungs failed. Now I don’t snore at all. My wife sleeps better, I sleep better; win win! I haven’t exercised a…

Could you give more details on how the machine caused lung failure? I am thinking of getting a CPAP for my family. Would like to do more research on it.

Do get CPAP if your sleep study says you need one. It's a complete game changer, depending on the severity of your OSA.

Re: Meal timing strategies appear to lower appetite, improve fat burning

#166

Post by 0xDEFC0DE »

akho wrote: post #158
0xDEFC0DE wrote: post #88

Earlier quoted context omitted.

I know I'd be at 250lbs if I still drank soda. I used to pound 3-6 mountain dew bottles a day at the computer (that's 12-20oz per bottle). I stopped and water is delicious and satisfying now. I drink small amounts impulsively now, it's like a fixation. Water is the most delicious healthy thing I consume and thank god for that.

Do you drink fancy water, or just tap? (I replace my fancy beer cravings with fancy water)

Just tap water, but my state/county has good tasting water and I also have a fridge filter. If the tap water tasted awful, I'd drink less water for sure.

Re: Meal timing strategies appear to lower appetite, improve fat burning

#167

Post by anaphor »

GordonS wrote: post #163
anaphor wrote: post #80

Earlier quoted context omitted.

Milk can really spike your blood sugar levels as well, so I would be careful. Go for the whole fat type of milk rather than the skim milk or whatever.

Milk is something like 5% low-GI sugars (lactose and galactose), so you're going to have to drink a lot of it to spike your blood glucose. If you really do want to drink that much milk, and are worried about blood sugar, you should try lactose-free milk - it's just milk that has the enzyme lactase added to it, which breaks down the lactose to galactose, and also results in a bit less sugar overall (to something like…

Interesting, I didn't know that about lactose-free milk. Thanks, I'll give it a try.

Re: Meal timing strategies appear to lower appetite, improve fat burning

#169

Post by toss1 »

chillydawg wrote: post #155
toss1 wrote: post #130

Earlier quoted context omitted.

Blackmail indeed, although it may be a different phenomena; consider: You need a laundry list of nutrients, and if your body is short of any one of them, it'll crave something that might have it. If it has it in insufficient density, it won't care that it needs to also get an extra 500 Kcal along for the ride - it needs to satisfy each item on the list. I've seen this behavior in both cats and people -- feed them bet…

I've no idea about how cravings work in general, but when I have a craving for two pizzas it's absolutely nothing to do with nutrients. I think you're probably correct for some subset of people/situations, but there's also a whole set of people who are effectively addicted to food and the cravings are almost 0% to do with not having the correct nutrients.

Yes, there is that, although I'd put that in a different class of cravings, almost engineered cravings created/exploited by the food industry, where foods are engineered for taste and repeated consumption, e.g., drinks that make you more thirsty, or overladen salt & sweet flavors that we're just generally programmed to seek because they are rare in nature, but engineer-able.

I noticed one study a long time ago just about flavor. Basically, rats, being fed standard rat chow, with nutrients and calories kept constant, both groups had full access to the food. Group A had one flavor, Group B had six flavors. Group B gained a lot more weight. So, merely restricting flavor choice will reduce your inclination to eat, and conversely, food engineers creating foods with lots of flavors will increase food and eating...

Re: Meal timing strategies appear to lower appetite, improve fat burning

#170

Post by yurishimo »

Tharkun wrote: post #154
yurishimo wrote: post #46

I’ll add one more anecdote to the mix here. Been doing intermittent fasting and extended fasting since February and I’m down 75 pounds in that time. I used to snore like crazy, probably had sleep apnea but was too afraid to go get tested since my grandmother died from becoming dependent on the machine and her lungs failed. Now I don’t snore at all. My wife sleeps better, I sleep better; win win! I haven’t exercised a…

I keep reading mixed reviews about intermittent fasting. One study says it lowers the risk for type 2 diabetes mellitus, because your blood sugar level is pretty low during the fast. The next study says this actually increases the risk, because your blood sugar spikes when you break the fast. This quickly becomes confusing.

For me, I was technically over the threshold for type 2 diabetes before I started IF.

After 3 weeks of IF and healthier eating, that number had already dropped below the threshold to just pre-diabetes. Within 3 months I had reversed that as well. This was all verified by bloodwork.

Now it is true, when you eat, even when not doing IF, insulin spikes. That’s how our bodies process food. During extended fasting, your body will become more sensitive to insulin so it is important that when you eat again, not to stuff yourself with high carb foods that will only exacerbate that.

Now how much you’d have to eat to do hurt yourself, I don’t know, but I guarantee the first time you break a fast with just a bit too many carbs you will feel it. The first time was enough for me!

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