tatauu22- Журнал, 05 авг 19

@Jessabridge4444 are you following Deny, Don't Deny? 

*Delay*, Don't Deny.... 

I am not sure. I have heard the phrase in regards to IF, but I did not know it was a "thing". I just OMAD. I don't keto. I eat what I want in my calorie range and then I do not eat again until the next day. Plus, I eat when it fits my schedule, not the other way around. If I have lunch plans w a friend, that's my OMAD. Dinner plans with the fam, that's my OMAD. etc 

Tatauu - IF is ideal for Minimalist and Busy People. And it's not good for people who are underweight or have an eating disorder, Women trying to conceive, Pregnant/Breastfeeding women, Those on certain medications, Those with low blood pressure, Diabetics. Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular. Aim for 50 grams of healthy protein from sources like steamed white fish, skinless chicken, tofu, nuts, seeds, legumes and eggs. Round out your meal, meals or snacks with low-calorie, fiber-rich and nutrient-dense fruits and vegetables. When you fast, several things happen in your body on the cellular and molecular level. Your cells also initiate important repair processes and change the expression of genes. Here are some changes that occur in your body when you fast: Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few. Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible. Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells Gene expression: There are changes in the function of genes related to longevity and protection against disease. By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake. Additionally, intermittent fasting changes hormone levels to facilitate weight loss. In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline). Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14%. By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.  

You will find here on FS many people - including those who have reached success - have tried many things and ultimately they stick to the thing they can commit to. There also folks who have tried one thing and it's working for them ( 🙋🏽). There isn't anything wrong with trying something and exercising the right to change your mind.  

Well said Court! I forgot about the "don't do if"s Sorry! 

Thanks Jessa! Just building on the great info you gave! 

I recently started ADF. Using the old “just say no” mantra when I think I’m hungry. It’s not hunger, it’s circadian training of meal time. Keto-sque eating has me in a non-hungry state all the time, so I was able to broaden my fasting window to 45 hours, no problems. What a savings at the grocery store. Now, on the days I eat (T TH SAT SUN) I can have rib eyes 😊 Oh, I did 14:10 to start, but what I found was when I ate carnivore I naturally went to OMAD cause I really wasn’t hungry. I’m keto now for social reasons. 

FYI: The stuff that Court mentioned is also explained in that article. I like how it tells you what happens at what part of the fast. They really break it down and back it up with science. 

WOW. Thank y'all. I fell asleep early last night and didn't see all this good/great and helpful advice. I just love this place. I will be researching. I've found 12:12 to be easy. So I'll start there and get used to it. Mira, I can attest to the getting off foods like dairy and wheat being good for anti-inflammation.  

@Jess Delay, Don't Deny is a book with FB group. Much of what folks say here are presented through the book. I was just curious. Doing a review of the book for someone and the points the author makes are similar to what you hear people on here discuss. Best of luck with OMAD....I eat too much to do a single meal but it makes sense for some folks.  

'Tribe, great summary of the effects of intermittent fasting! I'm going to copy and file it for reference.  

OMAD is not for everyone. Which is probably why my high calorie day is not OMAD, now that I think of it. :-) 

According to Dr. Layne Norton, autophagy happens during any caloric deficit. I haven't looked into it much to be honest. 

You know, Gentlewomanhorsetrainer - I feel we all kind of do that. IF is actually the most natural way of eating since the beginning of time. I know we track calories and what not, but if people were better at intuitive eating - on high calorie days, they would naturally have a low calorie day followed because they just wouldn't be as hungry. I don't calorie count as much now that I am in maintenance - or, I log way days after the fact (not recommended for those losing weight). And I find that it's a natural cycle. If I have a dense dinner (like one with beans) - I find I skip breakfast the next day and am not hungry.  

"Caloric restriction can definitely increase autophagy to some degree. In fact, caloric restriction increases longevity and it’s one of the few known ways of doing so." 

http://siimland.com/how-to-activate-autophagy-without-fasting/ 

Of course, IF is a great way to do it as well. I did IF yesterday and am doing it again today because we are on vacation and I want to eat a huge dinner like I did last night. 🤤 

One thing: I'm a T2 diabetic and thought that I would be unable to do IF, but I've found that it *is* possible, especially combining IF with keto (near carnivore, but for a low-carb veggie, salad, or berries, 3-4 times per week). I don't take any oral anti-hyperglycemic medication. (I took Metformin for 15 years, but it causes the worst kind of diarrhea -- "disaster pants" -- now.) I take Levemir, a long-acting injected insulin, morning and evening, down from as much as 90 units twice a day to 35 units twice a day. I've also lowered my total dosage of Humalog, a short-acting injected insulin, to less than 15 units total per day, split between meals. 

@Diablo I just watched a video where he says that. I am doing both, so win! I do do the fasted exercise, but I get sick to my stomach if I eat near exercise. So it is what it is, for me. He quoted some studies but did not site them. I like how the link I supplied earlier had studies I could actually read.