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Intermittent fasting 2 days vs. 1 day per week

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Re: Intermittent fasting 2 days vs. 1 day per week

#71

Post by davman »

fredrikholm wrote: post #70
davman wrote: post #67

Earlier quoted context omitted.

Yeah unfortunately I’ve had these symptoms throughout my life, have been regularly checked for diabetes but no dice. My dad has type 1 so we recognised my symptoms, but apparently it isn’t diabetes.

I hope its manageable! Glad to hear that it isn't diabetes at least. Wife is T1, so whenever I hear people describe hyper/hypoglycemia I can't help but to ask.

Appreciate your concern! :) Apparently hypoglycemia without diabetes is a thing (you prompted me to google), so I've ordered a blood sugar monitor and I'll do tracking for a week or two with a fast.

Re: Intermittent fasting 2 days vs. 1 day per week

#72

Post by [deleted] »

daviross wrote: post #14

> protein pacing diet for the remaining five/six days/week (Protein pacing refers to 4–6 meals/day evenly-spaced, where each meal contains 25–40g of protein) > During fasting days, participants fasting for one day/week were allowed to consume 400 Kcal/day, while participants fasting for two consecutive days were allowed 500 Kcal/day. During non-fasting days the dietary regimen provided 1350 and 1700 kcals/day for wom…

[deleted]

Re: Intermittent fasting 2 days vs. 1 day per week

#74

Post by FartyMcFarter »

petercooper wrote: post #55
saargrin wrote: post #27

Earlier quoted context omitted.

1700 kcal a day for male is already pretty high calorie deficit even without any physical activity

Is it that far off? I had a medical last week and was told my resting metabolic rate was around 1750 kcal.

Resting metabolic rate means "sitting on the couch literally all day long".

Even the slightest physical activity (working, moving around the house) will raise that by a few hundred calories.

Re: Intermittent fasting 2 days vs. 1 day per week

#75

Post by DoreenMichele »

WithinReason wrote: post #35
DoreenMichele wrote: post #28

The reason why intermittent fasting works is that it is associated with increased oxidation of fatty acids (lipolysis) and ketone body formation (ketogenesis), activated cell-signaling pathways (insulin sensitivity, reduced inflammation, autophagy), and preservation of lean body mass, known as “metabolic switching”. The interesting fact however is that typically, these mechanisms are not fully activated until at leas…

That's when you consume your glycogen stores

Yeah, but my point is that IF is generally under 24 hours, yet has an effect. So they seem to not have a good explanation for why IF helps given that their hypothesis fits what we know happens after the 24 hour mark and you aren't doing that.

"We know it works because after 24 hours, X happens" does not explain why it works when you aren't hitting that mark. Sorry.

Re: Intermittent fasting 2 days vs. 1 day per week

#76

Post by inglor_cz »

claytongulick wrote: post #60
RobertRoberts wrote: post #54

Earlier quoted context omitted.

> None of these things ever turn out to do anything useful on a time horizon that matters. I found IF gave me a tool to help me control my appetite for the rest of my life. Self control is best method for maintaining weight, as it's free and guaranteed to work if used.

I agree, I'm going on 50 and working hard on a beach body. Traditional wisdom says that's nearly impossible at my age without "supplements" like "vitamin T". I've found that IF is the real key for me. I do one meal per day, and I can see all my nutrients laid out in front of me. Aside from the other purported benefits of IF, this level of control I think is the main benefit to me. I think that a lot of people don't r…

"I think that a lot of people don't realize how disconnected the feeling of hunger is from your actual (very minimal) caloric requirements."

True, this is my observation as well.

"The hunger response can be trained away in about a week."

Unfortunately, it is quite easy to fall off the bandwagon in irregular conditions (holidays, vacations, a visit to an elderly relative who insists on feeding you). The adaptation to IF is, in my case, lost just after a day or two of non-IFing. And once it is gone, I have to undergo the week-long self-training again.

Re: Intermittent fasting 2 days vs. 1 day per week

#77

Post by RobertRoberts »

stormbrew wrote: post #63
RobertRoberts wrote: post #54

Earlier quoted context omitted.

> None of these things ever turn out to do anything useful on a time horizon that matters. I found IF gave me a tool to help me control my appetite for the rest of my life. Self control is best method for maintaining weight, as it's free and guaranteed to work if used.

> Self control is best method for maintaining weight, as it's free and guaranteed to work if used. Studies done on it do not, as far as I've ever seen, back up the idea that it "works if used" in anything but the most tautological sense (ie. "Anyone who fails clearly didn't actually exert self-control"). If you're aware of any studies that show enduring weight loss in any but a small minority of participants with any…

Self control is a fantastic way to quit cigarettes, alcohol, and other addictions, why would food be any different?

Re: Intermittent fasting 2 days vs. 1 day per week

#78

Post by RobertRoberts »

inglor_cz wrote: post #76
claytongulick wrote: post #60

Earlier quoted context omitted.

I agree, I'm going on 50 and working hard on a beach body. Traditional wisdom says that's nearly impossible at my age without "supplements" like "vitamin T". I've found that IF is the real key for me. I do one meal per day, and I can see all my nutrients laid out in front of me. Aside from the other purported benefits of IF, this level of control I think is the main benefit to me. I think that a lot of people don't r…

"I think that a lot of people don't realize how disconnected the feeling of hunger is from your actual (very minimal) caloric requirements." True, this is my observation as well. "The hunger response can be trained away in about a week." Unfortunately, it is quite easy to fall off the bandwagon in irregular conditions (holidays, vacations, a visit to an elderly relative who insists on feeding you). The adaptation to…

> Hunger is mostly a trained response,

I agree as well.

> ...it is quite easy to fall off the bandwagon in irregular conditions

YES. So, this is where being _committed_ makes the difference.

I have many rules that help me with this one is "feeling hunger is normal" and "being uncomfortable getting back on track is normal". (this rule is less refined, but key to overcoming falling off the wagon) And "admit when you fail, and try again", very key to dealing with getting started, or restarted on a good thing in life.

The self-training you mention was what I signed on for at the beginning, knowing full well this is normal, so it's not so bad when I have to do it.

Likely others have similar experiences.

Re: Intermittent fasting 2 days vs. 1 day per week

#79

Post by greendestiny_re »

_tom_ wrote: post #69
sschueller wrote: post #9

1700 cal/day seems quite low and I would think would result in weight loss continuing also on non-fasting days.

My annoyance with all of these numbers is they are meaningless without some measure of size. I'm literally twice the size of my friend, at the same BMI (more than a foot taller). So should I be eating 3400? Or should they be eating 850?

I think I have the answer.

You're supposed to:

- count your calories and maintain the same calorie intake for a while

- measure your body weight or other metric you want to change throughout

So, if you're eating 2,500 calories a day and see you're gaining weight, you have a baseline you want to go below to lose weight.

Re: Intermittent fasting 2 days vs. 1 day per week

#80

Post by zro »

von_lohengramm wrote: post #36
saargrin wrote: post #27

Earlier quoted context omitted.

1700 kcal a day for male is already pretty high calorie deficit even without any physical activity

On average, sure, but there are plenty of metabolic outliers, and I doubt those seeking weight loss are on the higher end. My weight was surprisingly consistent at 1300kcal/day.

As an outlier more towards the other end, my weight tends to fall if I go below about 2500 kcal/day
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