tatauu22- Журнал, 05 авг 19

Hmmm...I think @Jessa is doing IF. Perhaps you can message her directly.  

@Tatauu22, intermittent fasting is very individual. The general consensus is that 16:8 (or longer fasting periods, up to OMAD - "one meal a day") generates optimal benefits (lowering serum insulin levels, increasing fat burning time, achieving autophagy -- set those terms aside for the moment). [CONTINUED] 

The wisest advice I've been given is to start slowly and work up to 16:8. I tried 16:8 and found it very difficult at first, so I went to 12:12. I didn't increase the fast period unless I was comfortable doing it, and there were times when I didn't fast every day. I got comfortable fasting from 9:00 p.m. to noon the next day -- 15:9 -- and I did that for a long time. [CONTINUED] 

As I felt comfortable, I increased my fast time. I got very used to 8:00 p.m. to noon (16:8), and then began extending it to 2:00 p.m. -- 18:6. Again, there were some days when I only did 16:8. This went on for many weeks. In the last week, I've been stretching it from 7:00 p.m. to 3:00 p.m. -- 20:4. I am *very surprised* that I'm tolerating this quite well! 

So, the key is to listen to your body. I was doing LCHF and having some difficulty staying under 80g carb/day. But, just in the last couple of days, I've found it very easy to reduce my carbohydrate to under 20g. I drink plain water fortified with Keto Chow Electrolyte Drops, which has eliminated those "hunger headaches." I'll also dab my baby finger into pink salt because it has a mix of minerals (either some brand of Himalayan salt, now using Redmond's Real Salt). I have NO hunger pangs during my fast periods, and my food tastes fantastic! 

The reason that 16:8 is considered the minimal optimal period is because that's when the body really gets into the process of "autophagy" (Greek, I believe: Auto=self, Phagy=Eating). Fat burning increases but, more importantly, autophagy is the process of "turning over the garden" -- burning broken organelles and old, exhausted cells to make room for new and optimally-functioning cells. If you search "autophagy," you'll find better explanations that make sense. 

GREAT SOURCES, one at a time for easy reading -- Dr. Ken D. Berry's YouTube series on IF: https://www.youtube.com/playlist?list=PL48jnTudSMf_7Ouf84s32g42Wx_DOwZBV 

(Berry is a Board-certified family practitioner.) 

Jason Fung, M.D., nephrologist in private practice -- Lots of recorded talks and interviews by third parties on YouTube, many of them on fasting: https://www.youtube.com/channel/UC8bWMq7Ahg3CUz3ish9dvuw/videos 

Jason Fung, M.D.'s book "The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting" available on Amazon: https://smile.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=sr_1_4?keywords=Jason+Fung&qid=1565058606&s=gateway&sr=8-4 

FINALLY, you'll find many opinions on "what breaks a fast." Dr. Berry's opinion is that butter or heavy whipping cream in coffee, and bone broth. That's what I follow. 

I have a mug or two of coffee in the morning instead of breakfast, with stevia and unsweetened coconut milk. (I don't like butter, MCT oil, or coconut oil in my coffee; some people love it. You'll find it described as "Bulletproof Coffee," a brand name.) I found that the coconut milk is much cheaper, much lower in calories, and somewhat lower in carbs than HWC, and satisfies my need for some "creaminess" in my coffee. Since I cut out HWC and most other dairy, I have no arthritic pain and take no anti-inflammatory meds for the first time in 30 years -- a miracle, if you ask me. Also, some cheaper brands of HWC have carragenean (an emulsifying/thickening ingredient) to which some people are sensitive. Also, I'll have one measured tablespoon of Kerrygold Irish Butter in the middle of the afternoon and/or a dab of pink salt if I find myself wanting to eat something during my fast period. These adaptations all work well for me. 

Try each one. You have to be comfortable and not starving. 

*That is: Dr. Berry's opinion is that butter or heavy whipping cream in coffee, and homemade (not commercially produced) bone broth do not break a fast. 

Whatever you want. Slowly work up to what you can handle. There is nothing special about it. It's a tool to allow you to cut your daily calories. 

If one doesn't need to lose weight, one needn't eat to a calorie deficit to realize benefits from IF. Interested parties may want to research IF further. 

It was the fat then the carbs, it was 6 meals a day now it's OMAD, well be back to avoid high fat and eat 6 meals a day again in 2025. One day you realize the move more and eat less people had it all right and the little tricks come down to personal preference. 

Try it however you want and then if you decide to extend the fasting time you can. Whatever works for you. I don't do it for reasons some do - I just like not feeling full later in the day. And I drink a cup of hot tea with honey during the fasting time, which may be cheating but I just do what I want. The hot drink prevents me from feeling hungry. 

You can fast 14:10 is that is what works for you. I started slow in that range and now I OMAD 6 days a week and 16:8 on my high calorie day. It took me 6 months of a loose 16:8 before I naturally swung into OMAD. This article is a good IF read. https://lifeapps.io/fasting/the-5-stages-of-intermittent-fasting/ 

I was doing IF before I knew it was a thing. I found IF because I was researching skipping breakfast and low and behold, it's a trend. LOL Diablo is spot on that I started it for a calorie reduction, and for that purpose it has worked great! But my favorite part is autophagy. "While autophagy is very difficult to measure outside of a lab environment, many experts agree that the autophagy process initiates in humans after 18-20 hours of fasting, with maximal benefits occurring once the 48–72 hour mark has been reached." I am very afraid of dementia. Even if it is a small chance IF can stall or even stop neurodegenerative diseases, I am there. LOL During fasting, I only have water, because that makes sense to me and my brain. The people I follow believe that water, black coffee, black tea, sparkling water, and sea salt or pink salt are the only acceptable things to consume during a fast. I do the salt only if I get a fasting headache, which has only happened once near the end of my 2nd 72 hour fast.