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Intermittent Fasting - Has anyone else tried THE FAST DIET?

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  • Intermittent Fasting - Has anyone else tried THE FAST DIET?

    Hi Guys!

    I would like to use this forum to discuss how those who like to IF go about doing it...

    Personally, I got onto it before I read the PB, which was about 2 months ago.

    Previously, I used to stop eating at 8pm and break my fast the next day at 12 noon. Fasting period: 16 hours

    Currently, I have gotten really strict and start fasting before 6pm (but I almost always stop eating before hand at about 5pm) and break my fast (after a fasted workout session which consists of 40mins cardio and some weight training) at around 1pm. So this gives me an eating window of 5 hours and a fasting period of 19 hours. Sometimes I have 1 meal and sometimes I have 2 within the 5 hours.

    I have about 2kg of vanity weight to lose, because I'm really stubborn and don't understand why I can't seem to reach my goal weight of 58kg because I am such a vigorous exerciser and super clean eater!

    Me:

    24 year old female
    4 days of training at the gym + 1 day of basketball/week
    I eat less than 50g carbs for about 5-6 days of the week and 1-2 days I eat between 50-100g of carbs.


    As I was doing some research on intermittent fasting (because I've been doing it for so long and the scales wouldn't budge), I came across Dr Michael Mosley & Mimi Spencer's book 'The Fast Diet' and read it in 1.5 days. Mosley and Spencer talk about the 5:2 IF method, which pretty much means you eat WHATEVER you want for 5 days and then on 2 non-consecutive days you're meant to eat 1/4 of your daily calories: men eat 600cals and women eat a total of 500cals.

    This method supposedly works (they talk extensively about the several tests conducted on rodents) because people find it easy to limit calories on fasting days because the thought of 'I can eat it tomorrow' allows them to push on. You're obviously not meant to overindulge on non-fast days.

    I'm not sure how I feel about this, because the idea of eating WHATEVER I want is a bit scary. I know that I personally wouldn't be able to eat anything, especially carbs, because I've been a 'clean'/'non-carb' eater for many years now, but the thought of being able to enjoy a few more pieces of dark chocolate, baked sweet potatoes/regular potatoes seem so enticing.

    I know however that I won't be able to enjoy non-fast days because a year ago, I would do IF and then have a cheat day/week (which I later reduced to a cheat meal/week) and I would try to eat some pasta/dessert and my stomach couldn't handle it, but I'm thinking my body may need this new change/shock. I just want to lose the last 2kg, and really, the scale does not budge! Yes I know, the figures on the scale are pointless numbers, and yes, I do feel amazing, but it's just me being stubborn and wanting to finally get to that number after so many years of hard work!

    How do you IF? What do you think I may be doing wrong? How can I achieve faster results? Any advice would be appreciated!!

  • #2
    Hey Berra,

    Glad to see you're interested in Intermittent Fasting. I've personally been doing Intermittent Fasting for 3 years now and it's become a way of life for me.

    The thing with intermittent fasting is that it isn't a diet per se. Its just a framework of when to eat, not what to eat or how much.

    So you can do paleo, low-carb all with-in Intermittent Fasting.

    Intermittent Fasting is a very individual thing when it comes to females. I know if people who have no problems with and others that it has ruined their metabolism, hormones, etc.

    Here are my thoughts and recommendations:

    Questions
    1. What are your sleep patterns like? How many hours? Do you wake up? Easier or hard to get sleep?
    2. What are your stress levels like?

    Recommendations
    - 16 / 8 fast 5-6 days of the week
    - 1-2 days of the week have 150-200g carbs (sweet potatoes, white rice, jasmin, etc.)
    - 2-3 litres of water a day
    - 8 hours of sleep per day
    - 10g BCAA before weight training

    Don't go too crazy at first, implement things slow and see how you go.

    Any questions, let me know

    Comment


    • #3
      Originally posted by timbojames View Post
      Hey Berra,

      Glad to see you're interested in Intermittent Fasting. I've personally been doing Intermittent Fasting for 3 years now and it's become a way of life for me.

      The thing with intermittent fasting is that it isn't a diet per se. Its just a framework of when to eat, not what to eat or how much.

      So you can do paleo, low-carb all with-in Intermittent Fasting.

      Intermittent Fasting is a very individual thing when it comes to females. I know if people who have no problems with and others that it has ruined their metabolism, hormones, etc.

      Here are my thoughts and recommendations:

      Questions
      1. What are your sleep patterns like? How many hours? Do you wake up? Easier or hard to get sleep?
      2. What are your stress levels like?

      Recommendations
      - 16 / 8 fast 5-6 days of the week
      - 1-2 days of the week have 150-200g carbs (sweet potatoes, white rice, jasmin, etc.)
      - 2-3 litres of water a day
      - 8 hours of sleep per day
      - 10g BCAA before weight training

      Don't go too crazy at first, implement things slow and see how you go.

      Any questions, let me know
      Thanks for that!! I've actually been doing IF for a year now but have been a 'clean eater' and exerciser for about 3 years. So it has become a way of life for me too, but just wanted to see what everyone else was doing.

      I sleep very well. Get exactly 8 hours in and always wake up before my alarm.

      Im not too stressed out. I've always been a thinker, but stress levels are fine

      Comment


      • #4
        I have done it for last 4-6 months 7 days a week. But decided to only do it on non workout days.

        For my experience its Pretty easy.
        I think for it to be more beneficial you need to have low stress & good hormone balance.


        London

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        • #5
          How much do you weigh and how tall are you?

          Vanity weight loss might not be what your body needs. I have the same problem, too. Same amount of weight and everything. Personally, I think it will be healthier for me to accept my 'set point' weight instead of forcing it. The only way I've ever been able to get down to that best weight I have locked in my psyche is when I get sick. It happens maybe once a year at most. I get down those last 2kg and I think "This is where I will stay". It NEVER works.

          My other option is to have the excess fat sucked out of my legs and butt. That is where I store those stubborn 2kg. Not going to do that. There are many, many women out there who are 5'3" and 110-115lbs but I guess it just isn't going to be me! I'm certain 99% of the world has no idea I weigh 118-120lbs at any given time, nor would they be appalled if they found out...

          ~P (I need to practice what I preach!)
          sigpic
          Age 48
          Start date: 7-5-12
          5'3"
          121lbs
          GOAL: to live to be a healthy and active 100


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          • #6
            I think that "The Fast Diet" was someone's attempt at making IF palatable to the masses. I think it is likely very effective for someone that is quite overweight, because just about any non-retarded diet will do that....

            With that said, what you are talking about is shredding, not simply losing fat. In my experience, going from 20% to 10% is one set of recommendations, but going from 10% to 6% is another. (I am speaking for a male. Those levels would be unhealthy and gross looking on a woman). I think that there are women on here that know more on how to female-shred than I do, so they will handle that....but I think that the Fast Diet is likely vastly inferior to what you currently do.
            "The soul that does not attempt flight; does not notice its chains."

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            • #7
              Originally posted by berra View Post
              Me:

              24 year old female
              4 days of training at the gym + 1 day of basketball/week
              I eat less than 50g carbs for about 5-6 days of the week and 1-2 days I eat between 50-100g of carbs.[/B]

              I'm not sure how I feel about this, because the idea of eating WHATEVER I want is a bit scary. I know that I personally wouldn't be able to eat anything, especially carbs, because I've been a 'clean'/'non-carb' eater for many years now, but the thought of being able to enjoy a few more pieces of dark chocolate, baked sweet potatoes/regular potatoes seem so enticing.
              Sound likes you crave carbs because you restrict so much and yet you are training so much - perhaps a bit of rice and potato isn't a bad thing.

              Eating whatever you want isn't really going to work in practice ( and not healthy) - nice sales pitch though.

              Originally posted by berra View Post
              . I just want to lose the last 2kg, and really, the scale does not budge! Yes I know, the figures on the scale are pointless numbers, and yes, I do feel amazing, but it's just me being stubborn and wanting to finally get to that number after so many years of hard work!

              So you see body excess body fat?
              Clothes don't fit as they should?

              What's so important about the number 56?

              You realise gym work may actually have deposited some muscle - muscle makes the scale show a higher number.

              Anyway sounds like too much training to me.....

              Comment


              • #8
                And sounds like too much thinking to me.

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                • #9
                  Is chewing sugar free gum during the fast still considered fasting?

                  Doug

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                  • #10
                    yes, as long as you are under 50 cals of gum in total during the fasting period.
                    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                    When I let go of what I am, I become what I might be.

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                    • #11
                      Originally posted by EatMoveSleep View Post
                      Sound likes you crave carbs because you restrict so much and yet you are training so much - perhaps a bit of rice and potato isn't a bad thing.
                      I agree with this comment as well.

                      I have done a variety of different cycles and been a low-carber for about 5 years now. I have also fasted at varying levels of intensity whilst training hard, predominantly on weights, bike for cardio and boxing.

                      I noticed that when I got very intensely into the diet and training as you sound you currently are Berra, that essentially metabolism slows down and fat loss easily plateaus.

                      The only thing that got the fat loss moving again, was for a short period of time eg 1 week, I would reduce the training demand and very slowly increase my carb consumption to allow a short period of recovery. Even on modest amounts of additional carbs, the body response is remarkable ie more strength and energy and a few niggles just seem to go away.

                      Then when the recovery period is over, hit the diet and training hard and with your renewed energy - you will be surprised at the sudden progress. I appreciate this sounds counter intuitive, but if you think about your diet and training as if it was a muscle, when you work it too hard it becomes damaged so you back off to allow recovery and then go on to use it again when it has recovered.

                      Its just the same approach with overall diet and training and in my personal experience, it has worked for me.
                      Fortune Favours the Brave
                      _____________________

                      I can only talk from my acquired knowledge and experiences. You may have a different view or experience and I will respect that. Please respect mine.

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                      • #12
                        I like IF because it's convenient and I don't like to eat early in the morning anyways.

                        However, I'm a bit disappointed in the direction some people are taking it (not directing this at anyone in this thread, just in general). IF is great for some, but it seems as if people are beginning to recommend it universally and they think it has some magical benefit, which is not true.

                        If you like IF, do it. If you don't like it, don't force yourself to do it because it won't really make a huge difference in the long run.
                        My nutrition/fitness/critical thinking blog:

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                        • #13
                          Originally posted by jakejoh10 View Post
                          If you like IF, do it. If you don't like it, don't force yourself to do it because it won't really make a huge difference in the long run.
                          I agree anything that causes continuous stress is bad. I find IF really valuable because the "eat now, eat more" messaging nowadays really is overwhelming. There are days where I have no biological appetite and still need to deflect spontaneous food cues constantly--coworkers, family, housemates all offer to share a "snack" (often hugely caloric). By defining a rough meal window I can say no thanks and get back to work rather than a bunch of analysis and cognitive restraint each time.
                          37//6'3"/185

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                          • #14
                            Originally posted by picklepete View Post
                            I agree anything that causes continuous stress is bad. I find IF really valuable because the "eat now, eat more" messaging nowadays really is overwhelming. There are days where I have no biological appetite and still need to deflect spontaneous food cues constantly--coworkers, family, housemates all offer to share a "snack" (often hugely caloric). By defining a rough meal window I can say no thanks and get back to work rather than a bunch of analysis and cognitive restraint each time.
                            Yeah, like I said, I love the convenience and ease of IF.
                            My nutrition/fitness/critical thinking blog:

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                            • #15
                              If we equate your 1 meal a day fast, to a dead lift session in terms of stress on the body, ie dead lift session is about as stressful to your physical body as a 1 meal a day fast is to your metabolism (roughly). Why then are you doing the equivalent of dead lifting every day.

                              If I was to suggest a weekly deadlift protocol I would say DL on 2 non consecutive days of the week and rest the other five. This fasting protocol is suggesting the same, big stress for 2 days, rest for five days, to enable adaptation (lose fat). Your body will reconfigure far easier from this way as it can recover easily. It is not forced to deal with stress chronically (IF everyday).


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