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Messages - Jmoye

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Diet / Re: Intermittent Fasting
« on: December 25, 2008, 04:57:17 PM »
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What determines fat burning or fat gaining is caloric intake vs caloric output

Hormones play a huge part as well. The idea behind IF is that it puts you in a better hormonal state for fat loss (lower insulin, higher glucagon, higher GH, lower cortisol)

EDIT: I just noticed the research page on the IF website. http://www.theiflife.com/resources/research-studies/

I haven't gone through the studies myself, but there they are if you want to skim through. I guess I like experimenting with my body and seeing what works through experience. We'll see how it is in the next few months. :)

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Diet / Re: Intermittent Fasting
« on: December 25, 2008, 03:17:25 PM »
I'm not going to claim to be an expert on the subject of fasting or nutrition and I will be going off the top of my head with my responses.

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There's tons of people who say never to skip breakfast!  "Most important meal of the day" is a pretty common phrase.  From personal experience, skipping my usual breakfast high in protein, moderate in carbs and fats (based on about 2000cal/day, over 4-8 meals), leaves me feeling drained, lethargic, and generally useless all day.  If I eat a good breakfast, I'm stronger, faster, smarter, and more energetic.  Can you provide evidence to state otherwise?

The reason I have read from some fasting guides for feeling crappy in the morning without breakfast is because after 8 hours of sleep with no intake of food your body is in heavy detox mode. Detox in itself can cause you to feel bad because your body is burning toxins for fuel. So when you eat breakfast, you break the fast, detox stops, and you feel better. So do you want to stop detox to feel better? This page http://www.theiflife.com/2008/05/21/why-you-shouldnt-eat-breakfastagain/ also describes the benefits of no breakfast in relation to the SNS and PSNS (which admittedly I don't know much about).  Not to mention a lot of it can be in your head. If you think you'll feel terrible not eating breakfast, you probably will.

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How do you avoid spiking your blood sugar on an IF schedule?  You eat a huge meal, blood sugar and glucose peaks.  Your body metabolizes it, blood sugar level begins to drop.  Without an input of more food, your blood sugar will continue to drop...and energy levels along with it.  Can you point to a study that shows why spiking and dropping glucose levels is beneficial?  That seems highly counter-intuitive.

Firstly, you'll obviously want to control blood sugar with eating proper low glycemic foods. But blood sugar raising is inevitable. But with fasting, your blood sugar has time to go back down to normal baseline levels. Whereas eating every 3 hours your blood sugar will be in a constant, slightly elevated state. So would you rather have constantly higher-than-normal blood sugar (leading to insulin resistance) or short periods of higher-than-normal blood sugar followed by a long period at baseline levels. Now if you come off the fast on high sugar foods then yeah you're going to feel it a lot, but sugar is just bad all around so this doesn't ONLY apply to IF. I wish I could find the video I saw that explained this much better than I can.

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when I say 'throwing your metabolism a curveball,' I'm referring again to the spiking a dropping of available nutrients in your body.  Your metabolism can't continue at a high rate (high fat oxidation, high energy production) if you don't give it fuel.  Why would you want to spike and drop your metabolism?  Wouldn't you want to keep your metabolism as high as possible at all times, to promote fatburning, muscle building, and energy production?

http://www.theiflife.com/2008/11/05/eating-more-meals-does-not-speed-up-your-metabolism/

They quote 3 studies on that page that show there is no correlation between meal frequency and energy balance. And "amount of food eaten, but not the pattern with which it is ingested, has a major influence on energy balance during mild food restriction."

I like this quote on the breakfast page in regards to metabolism changes: "People are so paranoid nowadays that they will starve themselves if they skip breakfast or it will crush their metabolism….that is so untrue…as your metabolism requires many many days of low intake to even start to slow down. To think one meal can cause your metabolism to come to a screeching hault or all your muscle will be destroyed, is science based on comic book research (or just reading too many bodybuilding and fitness magazines…which are owned by supplement companies who want you to eat 6x a day and buy all their shakes and bars)."

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I have a hypothesis.  The effects of IF on longevity, muscle retention, and energy levels is due to the amount of attention the dieter is forced to pay to what he/she eats.  Therefore, the person will be eating healthier, while still averaging the proper amount of calories, the effects of nutrient loading then starving unconsidered.

Maybe you're right. But even if that is all IF amounts to, it's just another way to be healthy.

Here is one of the studies done by the American Journal of Clinical Nutrition http://www.ajcn.org/cgi/content/full/86/1/7.

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Diet / Intermittent Fasting
« on: December 24, 2008, 08:04:08 PM »
I did a quick search and didn't find any recent discussion on intermittent fasting, so I thought I would go ahead and throw it out there for anyone looking for alternative eating methods.

I've recently started intermittent fasting, been going for about 4 weeks now. Before this I was doing strict paleo, 5-6 small meals a day. I kept on this for months, and I did in fact see results. Eventually, though, these results plateaued and I was getting frustrated, bored, and sick of food. Well, I am very glad I found intermittent fasting. In the first 2 weeks I started seeing a difference. I've lost inches around my waste and feel great.

Brief concept:

The execution of intermittent fasting is just like it sounds. Fasting in somewhat irregular intervals. There are many ways to do it but basically they either involve having a smaller eating window throughout the day, or eating one day and nothing else for 24 hours. I have been mixing it up a little, alternating between a smaller eating window and eating a full day with a 24 hour fast after. I mostly do the smaller eating window though, eating between the hours of 12-6pm, and I have really enjoyed it so far.

My experience on it:

Intermittent fasting(IF) has made me feel a lot more free every day. No longer does my day revolve around food. I don't have to waste time in the morning on breakfast. I don't have to stop whatever I'm doing to eat, and it is liberating. Another benefit I have found is that there isn't as much temptation. For me it is easier to not cheat with this method. Also, I don't know about anyone else, but I like to feel full after eating. Not stuffed, but satisfied. When I ate every 3 hours or so I was rarely satisfied after a "meal" (if you can call it that) and that made it much easier to overeat on subsequent meals. Not to mention trying to time eating with pre and post workout, agh it was such a hassle.

I can't possibly do the topic of IF justice, so if you are looking for an eating plan, sick of your current diet, or if you're just curious about IF, check out this site http://www.theiflife.com for more information. This site explains all the science and methods behind intermittent fasting.

It might not be for everyone, but the key to healthy eating is finding a diet you can stick to; IF works for me (so far), and maybe it can work for you.

Anyone else have experience with IF? Thoughts?
 

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