Intermittent Fasting Diet.

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symo
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Intermittent Fasting Diet.

Postby symo » Sun Nov 04, 2012 13:34 pm

Like a lot of road cyclists I have lost a lot of weight. However I am reaching a plateau point in my weight loss. I have just been reading some info on intermittent fasting diets where the diet is restricted to 600 calories twice a week. I need to speak to the missus about reducing my portion sizes a couple of days a week in the evening. I also intend to pop over to Boots to get my fat measured (if possible around Fleet, Camberley, Frimley).

Has anyone else tried this and maintained the weight loss. The idea with getting my fat measured is I can make sure that hopefully it is my body fat that gets reduced.

Other than that I will continue with my riding as normal.
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LegendLust
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Re: Intermittent Fasting Diet.

Postby LegendLust » Sun Nov 04, 2012 16:26 pm

DON"T restrict your calories. You'll end up in all sorts of trouble.

You need to be looking at and researching about fat metabolism - basically changing your body so that it becomes a fat burning machine. If you do this right you won't have to restrict your calorific intake drastically but you will shed the fat.

Forget about 'weight' loss and think more about 'fat' loss. You don't want to be losing muscle mass, unless you have a massive muscly upper body! Get some scales that measure fat % and muscle mass. Although they're not 100% accurate at least you can see if you are losing fat and maintaining/increasing muscle mass.

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Herbsman
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Re: Intermittent Fasting Diet.

Postby Herbsman » Sun Nov 04, 2012 20:43 pm

As you have posted this in the amateur race forum can I safely assume that you're a racing cyclist? IMO taking such drastic measures would be suicide.

How long have you been making an effort to lose weight? What measures have you actually taken to lose weight so far? Why do you want to lose more weight? Do you actually need to?

What is your current diet like? Have you tried improving the quality of your diet rather than reducing the amount of energy you're consuming?
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GiantMike
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Re: Intermittent Fasting Diet.

Postby GiantMike » Mon Nov 05, 2012 07:11 am

I can't say if it's a good idea or not but.....

The theory is that the body does not make up for the unconsumed calories on the 2 fasting (low intake) days over the other 5 days.

If weight is determined by a balalnce of intake to output, I can't see why reducing intake by 1500 cals a day is any different to increasing calorie use (from a weight loss perspective).
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Re: Intermittent Fasting Diet.

Postby DavidJB » Mon Nov 05, 2012 07:26 am

I find logging all my food intake and exercise on apps like myfitnesspal are the best way to lose weight. You're far less likely to go off the rails if you know you have to log it in an app! I lost 5lb in 3 weeks just logging my food (and cutting the crap) But you need to be careful too few kcals and you'll bonk hard on training rides.

I'd say for me 2300-2500 good kcals a day leads to about a lb a week loss without affecting my training.

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Re: Intermittent Fasting Diet.

Postby jibberjim » Mon Nov 05, 2012 08:30 am

IF for extending life works in a minority of rat and mice strains (lab rats and mice are different families that react differently to a lot of things and not in the most "natural"). It's never been shown to work in primates or mammals.

If you're over eating, then like anything that helps you to reduce your calories will help you lose weight.

If you're training hard, the lack of readily available nutrients post training on the fasting days will likely harm recovery from those efforts.
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Trev The Rev
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Re: Intermittent Fasting Diet.

Postby Trev The Rev » Mon Nov 05, 2012 12:01 pm

An interesting one this.

Fasting goes against what one would instinctively think was a sensible logical approach. However I doubt evolution designed man to suffer any harm from going a day or two without food and I would assume man was also not designed to be dependent on being fed as regularly as modern man.

Most predators tend to hunt when hungry, eat until sated, rest, then wait until hungry before hunting again. It is entirely possible that man was designed to behave in the same way. It may well be beneficial to allow hormone levels etc to return to base from time to time by fasting.

However, modern man, with his tendency to be dependent on a continual supply of refined carbohydrate may well suffer emotionally, if not physically, from going without a regular 'fix'.

I think it important to ensure the fast comes after being sated. Fasting after a hard training session would seem to me to be at least less than optimal.

Perhaps more research needed here.

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Herbsman
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Re: Intermittent Fasting Diet.

Postby Herbsman » Mon Nov 05, 2012 13:34 pm

Man was not 'designed'.
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Re: Intermittent Fasting Diet.

Postby Trev The Rev » Mon Nov 05, 2012 13:42 pm

Herbsman wrote:Man was not 'designed'.


The present design evolved.

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Re: Intermittent Fasting Diet.

Postby jibberjim » Mon Nov 05, 2012 13:49 pm

Trev The Rev wrote:
Herbsman wrote:Man was not 'designed'.


The present design evolved.


From a group of farmers who achieved massive external pressure in times of failed harvests. So the most recent evolutionary pressures selected for farmers who survived crop failure, so the relevance of their ancestors diets when they may or may not have hunted is pretty irrelevant.
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Re: Intermittent Fasting Diet.

Postby Trev The Rev » Mon Nov 05, 2012 14:00 pm

jibberjim wrote:
Trev The Rev wrote:
Herbsman wrote:Man was not 'designed'.


The present design evolved.


From a group of farmers who achieved massive external pressure in times of failed harvests. So the most recent evolutionary pressures selected for farmers who survived crop failure, so the relevance of their ancestors diets when they may or may not have hunted is pretty irrelevant.


I think that in terms of human evolution the switch to a predominantly carbohydrate diet is extremely recent and the switch to a predominantly highly processed refined carbohydrate diet even more recent.

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Re: Intermittent Fasting Diet.

Postby jibberjim » Mon Nov 05, 2012 14:07 pm

Trev The Rev wrote:I think that in terms of human evolution the switch to a predominantly carbohydrate diet is extremely recent and the switch to a predominantly highly processed refined carbohydrate diet even more recent.


What's the relevance? Yes lactase Persistence (for example) is extremely recent, yet it's near universal in lots of northern european populations, it doesn't change the fact that it's there. Rapid changes in evolution are entirely possible, particularly at times of strong enviromental pressure.
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Trev The Rev
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Re: Intermittent Fasting Diet.

Postby Trev The Rev » Mon Nov 05, 2012 14:22 pm

jibberjim wrote:
Trev The Rev wrote:I think that in terms of human evolution the switch to a predominantly carbohydrate diet is extremely recent and the switch to a predominantly highly processed refined carbohydrate diet even more recent.


What's the relevance? Yes lactase Persistence (for example) is extremely recent, yet it's near universal in lots of northern european populations, it doesn't change the fact that it's there. Rapid changes in evolution are entirely possible, particularly at times of strong enviromental pressure.


I'm merely considering whether or not intermittent fasting is a good idea or not. I'm undecided. Environmental pressure does stimulate evolution and a mutant gene which proves beneficial will flourish - humans are probably a very good example - hair loss, large brains, speech etc etc. But is a diet where refined starch, sugar etc is so predominant, a good thing for modern man?

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Re: Intermittent Fasting Diet.

Postby LegendLust » Mon Nov 05, 2012 15:07 pm

Trev The Rev wrote:
jibberjim wrote:
Trev The Rev wrote:I think that in terms of human evolution the switch to a predominantly carbohydrate diet is extremely recent and the switch to a predominantly highly processed refined carbohydrate diet even more recent.


What's the relevance? Yes lactase Persistence (for example) is extremely recent, yet it's near universal in lots of northern european populations, it doesn't change the fact that it's there. Rapid changes in evolution are entirely possible, particularly at times of strong enviromental pressure.


I'm merely considering whether or not intermittent fasting is a good idea or not. I'm undecided. Environmental pressure does stimulate evolution and a mutant gene which proves beneficial will flourish - humans are probably a very good example - hair loss, large brains, speech etc etc. But is a diet where refined starch, sugar etc is so predominant, a good thing for modern man?


No it's not. Just ask the NHS about the amount they're spending on 'bariatric' treatment. Last time I went to the hospital (about a month ago) all the seats in the waiting room were oversize. You could have got two of me side by side in them

DavidJB
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Re: Intermittent Fasting Diet.

Postby DavidJB » Tue Nov 06, 2012 06:57 am

Anyway these fasting diets are for gym mums that do 15 minutes on the treadmill then invade costa coffee with the other gym mums in a 4x4 convoy. They are not for serious athletes.

Fursty Ferret
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Re: Intermittent Fasting Diet.

Postby Fursty Ferret » Tue Nov 06, 2012 10:58 am

There was an article on this in the Sunday Times magazine. Dr David Mosely, the chap who appears on BBC2 occasionally checking out these sorts of ideas (did a recent very interesting test of the High Intensity workout theory) has been on the IF diet for some time now. Lost a stone in weight over two months, as well as about 25% bodyfat.

As I understand it, the best way to do it is to spend most of the fasting days alseep. In the sense that rather than seeing your fast day as lasting from one morning to the following morning (thus having to massively restrict your intake over the course of breakfast, lunch and dinner for the day) you start fasting after a big healthy lunch. You simply have a very small dinner in calorific terms, the same for breakfast the next morning and then you eat lunch as you always would and carry on as normal. Do this twice a week. For someone like me who would train a max of 5 days out of 7, this seems eminently feasible.

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Re: Intermittent Fasting Diet.

Postby meesterbond » Tue Nov 06, 2012 11:00 am

To give the missus a bit of support, we've both just started this IF diet... I'd like to lose another 10 pounds or so, so thought what the hell...

It's fast day number 1 today and I can report that I'm f*&^%g hungry.

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Herbsman
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Re: Intermittent Fasting Diet.

Postby Herbsman » Tue Nov 06, 2012 13:41 pm

Don't fast. Ride fast.
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Re: Intermittent Fasting Diet.

Postby noste500 » Tue Nov 06, 2012 21:25 pm

Fursty Ferret wrote:There was an article on this in the Sunday Times magazine. Dr David Mosely, the chap who appears on BBC2 occasionally checking out these sorts of ideas (did a recent very interesting test of the High Intensity workout theory) has been on the IF diet for some time now. Lost a stone in weight over two months, as well as about 25% bodyfat.

As I understand it, the best way to do it is to spend most of the fasting days alseep. In the sense that rather than seeing your fast day as lasting from one morning to the following morning (thus having to massively restrict your intake over the course of breakfast, lunch and dinner for the day) you start fasting after a big healthy lunch. You simply have a very small dinner in calorific terms, the same for breakfast the next morning and then you eat lunch as you always would and carry on as normal. Do this twice a week. For someone like me who would train a max of 5 days out of 7, this seems eminently feasible.


The chap on telly did a documentary on IF , very interesting and informative.

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Re: Intermittent Fasting Diet.

Postby TakeTurns » Tue Nov 06, 2012 22:38 pm

Riding in zone 2 for long periods of time would help to burn the fat. If that's something you haven't yet tried.


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