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Intermittent Fasting - A Primer ( Part 3 )

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  • #46
    I am very excited to try an extended IF! I am going to give it a shot next week, after a week of one meal (20 or more hours) IF's.

    Thank you so much for taking the time to do this and share it.
    The more I see the less I know for sure.
    -John Lennon

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    • #47
      Originally posted by pklopp View Post

      I guess the bottom line is that a fast consists of not eating, and there is very little you can do, short of not eating, to trick your body into thinking it has not been fed when it has. Assuming you could trick your body this way, that would be disastrous, as you might find yourself in the paradoxical position where you keep eating and eating the faux feasts while the body is in full on famine response!

      -PK
      Are you aware of Lyle McDonald's Rapid Fat-Loss Handbook? I had added that to my post after you responded - it's essentially a protein sparing modified fast where you for a prolonged period of time only eat the required protein plus essential minerals, vitamins and fatty acids (n-3). It would be interesting to see a study of the hormones and markers that you presented for such a modified fast where people essentially only eat their x grams of protein per lean body mass. If what you're guessing is correct then people on that protocol would not reap the benefits of fasting, but instead would be on a weird and unnatural combination of fasting and storing.
      MikeEnRegalia's Blog - Nutrition, Dieting, Exercise and other stuff ;-)

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      • #48
        Originally posted by pklopp View Post
        I think you need to be careful when breaking your fast to not eat with your eyes, but with your stomach. There is a tendency to try to "make up" for the skipped meals with the break fast meal, which is what I believe is what dboxing was getting at. I think this was brought about by JPA's comment that he was feeling stuffed? I've done this myself, having eaten to the point where my stomach was uncomfortably pushing against other organs! The one tip I can offer is to take a pause while eating to let your body's satiety signals kick in. I think on the order of 5 - 10 minutes. If, after a 10 min. pause you are still hungry, then by all means eat more.

        -PK
        Exactly. The idea is Intermittent Fasting followed by “normal” meals. It’s not Starve then Stuff. Regardless, no one says “I just got through fasting, and I’m craving a goat milk shake with 65 grams of added whey protein, in addition to my meal.”

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        • #49
          Originally posted by lil_earthmomma View Post
          I am very excited to try an extended IF! I am going to give it a shot next week, after a week of one meal (20 or more hours) IF's.

          Thank you so much for taking the time to do this and share it.
          Consider this payback for your crepe recipe!

          -PK
          My blog : cogitoergoedo.com

          Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

          Comment


          • #50
            So I am currently in hour 39 of a 40-hour fast, and I have to say it went smoother than I thought. I do 24 hours once a week, and I do a 16-8 pattern every day, so it really wasn't that much of a stretch. Around hour 22 I started feeling pretty sh*tty. I decided to push through and it subsided within an hour or two. I ended up being incredibly productive during the evening (yard work, cleaning, laundry). I had no trouble sleeping, and woke up feeling just fine. I'm starting to get hungry again now, and I'm looking forward to a healthy plate of delicious brisket in t-33 minutes.

            Pklopp, I'm sorry if I missed it, but how often do you engage in an extended fast like this? Once a week? Every other week?

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            • #51
              Pklopp- thank you so much for this series.
              Lifting Journal

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              • #52
                Originally posted by pklopp View Post
                Accordingly, any 40h fast that you get to include in your schedule is a good one, with the proviso that you do not do this too frequently! Once per week would be the maximal limit. So, once every two weeks, sure!

                I simply reset my metabolism every week with a 40 hour fast. When I started down this road three years ago, I really did nothing with respect to my diet apart from the fasting. Nothing. Same meal frequency, same meal macronutrient breakdown, same, same, same. I lost weight, I lost inches. I kept reading, researching, and then started tweaking, and that got me into considering meal composition after reading GCBC. Once I started taking into account insulin management, things accelerated quite a bit.

                -PK
                Originally posted by PrimalJayhawk View Post
                So I am currently in hour 39 of a 40-hour fast, and I have to say it went smoother than I thought. I do 24 hours once a week, and I do a 16-8 pattern every day, so it really wasn't that much of a stretch. Around hour 22 I started feeling pretty sh*tty. I decided to push through and it subsided within an hour or two. I ended up being incredibly productive during the evening (yard work, cleaning, laundry). I had no trouble sleeping, and woke up feeling just fine. I'm starting to get hungry again now, and I'm looking forward to a healthy plate of delicious brisket in t-33 minutes.

                Pklopp, I'm sorry if I missed it, but how often do you engage in an extended fast like this? Once a week? Every other week?
                Nevermind...just had to re-read. Thanks again for this series!!!

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                • #53
                  Originally posted by PrimalJayhawk View Post
                  So I am currently in hour 39 of a 40-hour fast, and I have to say it went smoother than I thought. I do 24 hours once a week, and I do a 16-8 pattern every day, so it really wasn't that much of a stretch. Around hour 22 I started feeling pretty sh*tty. I decided to push through and it subsided within an hour or two. I ended up being incredibly productive during the evening (yard work, cleaning, laundry). I had no trouble sleeping, and woke up feeling just fine. I'm starting to get hungry again now, and I'm looking forward to a healthy plate of delicious brisket in t-33 minutes.

                  Pklopp, I'm sorry if I missed it, but how often do you engage in an extended fast like this? Once a week? Every other week?
                  Once a week. I consider my 40h fast to be my dietary reset. This way I don't need to obsess throughout the week. I'm conscientious, but not neurotic about what I eat during the week, and then I reset things via the 40h fast.

                  -PK
                  My blog : cogitoergoedo.com

                  Interested in Intermittent Fasting? This might help: part 1, part 2, part 3.

                  Comment


                  • #54
                    Originally posted by pklopp View Post
                    Consider this payback for your crepe recipe!

                    -PK
                    So glad you've enjoyed it!
                    The more I see the less I know for sure.
                    -John Lennon

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                    • #55
                      I have a question:

                      I am doing a fast once a week, but are you all fasting every day, i.e. not eating after 1600 hours until the morning as well as this?

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                      • #56
                        I sleep like, a baby. Getting up at 3 and crying I can't wait until tomorrow as I am going to do a 40 hour fast. I am wondering if I will sleep better too?

                        I like beef heart a lot. I just ordered a quarter cow and the farm usually does not sell the hearts so I am getting 5!

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                        • #57
                          I am have been thinking about using a bit of coconut oil in my coffee as well in the event calorie restriction makes me feel week or lethargic. I am working out some each day and I don't want to get too low on energy. I am not sure if it would help but maybe worth a try.

                          Originally posted by pklopp View Post
                          If you need a little bit of nutritional support during the extended fast, it is always best to go to a good source of fats as the body does not differentiate between exogenous and endogenous FFAs. I tend to like heavy cream ( 35% milk fat ) in my coffee. If you don't drink coffee, or prefer coconut oil in your coffee, or plain for that matter, that is an excellent way to help you maintain the fast.

                          -PK

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                          • #58
                            I have done just dinner this week and one morning I had a light breakfast. My body said feed me! I am going to maintain eating just dinner and a Friday skip dinner and eat 2 times on Saturday until I get down 20 pounds. My dinner is as much as I desire. Seems good for now.

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                            • #59
                              Originally posted by gregjames View Post
                              I have a question:

                              I am doing a fast once a week, but are you all fasting every day, i.e. not eating after 1600 hours until the morning as well as this?
                              I now fast daily from 7 pm to 3 pm.
                              Ancestral Nutrition Coaching
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                              Primal Pregnancy Nutrition Article

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                              • #60
                                Originally posted by Dragonfly View Post
                                I now fast daily from 7 pm to 3 pm.
                                Wow. What have your results been thus far? My last meal was at 3 pm today and don't plan on eating bkfast until after my workout at 10 am tmrw.

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