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Jostler Posted on 06/06/2020 17:31
Intermittent Fasting
 
Anyone here done it with any success?

I've always carried a bit extra weight, but always felt I carried it well due to a mix of big shoulders and a lot of walking, but recently stepped on the scales weighing in at 19st 5 and decided to get rid of it once and for all. Also having seen articles that those overweight are more likely to have more severe Covid reactions, was a boost.

Been doing it for just over a week, a mixture of 20:4 and One meal a day a couple of days and dropped 9lb so far. It seems to help me reign in my eating.

Lowered carb count and not had a beer for 2 weeks either, so hopefully, I can get back to remembering what wearing size 34 jeans is like again!
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whistler Posted on 06/06/2020 19:00

Intermittent Fasting
I was your weight last year. I dropped a lot of weight basing my meals around the 800 fast diet. Itís become my lifestyle now. Iím not rigidly sticking to 800 calories a day now though. Whatever way you lose the weight then you have to change your lifestyle to keep it up and learn how to adapt it. I set targets of a month, 2 months etc with rewards at those points(usually a nice meal and drinks). Worked for me and I honestly found it easy to do too
Good luck, if you want to you will. If you donít you wonít!
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PhillyMac Posted on 06/06/2020 22:13

Intermittent Fasting
I tried just skipping breakfast for a while, so really a 8 on 16 off routine.

I didnít love the feeling - just felt hangry all morning. It did ha with losing weight though although it came back once I went back to my usual routine.

Based on this - itís important to find something youíre happy sticking to long term.
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Rishworthian Posted on 06/06/2020 22:43

Intermittent Fasting
Seems a bit odd but I've used all sorts of methods over the years. I can do the most amazing things.

Really odd - don't eat anything at all for a week. You must drink though. you must drink quite a lot and be prepared for day 1 to give you a headache but have a glass of water and it usually disappears.

Hence if you have a problem with hunger and headaches in the morning - water is probably your answer. Start with one glass and another one if you need it

hope this helps
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stumpy Posted on 06/06/2020 23:09

Intermittent Fasting
Went Keto last July to encourage wife whoís tried WW etc over the years with no long term success. Basically low carb intake and you quickly, almost naturally end up on a 20:4, OMAD routine to start off with. I wasnít noticeably overweight (6í1Ē, 15 and a half stone at 52). After rapid weight loss you start to want more food intake but keep clear of carbs and you still lose weight. Nearly 3 stone down now and at target weight but biggest difference to me is feeling of wellness and fitness without massive change in lifestyle. I still enjoy beers (yes I know theyíre full of carbs) and drink probably too much gin and wine but not felt this well for 20 years
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br14 Posted on 06/06/2020 23:15

Intermittent Fasting
I wish I could fast. Read a book by Dr David Sinclair who recommends it.

Something about epigenetics and triggering the repair of DNA.
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Jostler Posted on 07/06/2020 09:00

Intermittent Fasting
Stumpy, thatís good to know. Iím only mid 30ís but really want to get some energy back. Although Iím not doing Keto as such, I am doing low carb. When I was at my fittest at University, I used to work out and eat very clean meals with salad and sweet potato wedges etc, so decided to go back to that.

My only worry about Keto, is all the cheese and fat I see in the recipes. Even if it aids weight loss, surely it canít be good for you?
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busterish Posted on 07/06/2020 10:23

Intermittent Fasting
@Jostler

Natural fats are very good for you. It's trans fats in processed foods you need to avoid.

Just started Keto after researching it for months first. Not particularly overweight - 14.5 st but lack energy and always tired.

Some great Keto lifestyle videos on YouTube, take a look
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1finny Posted on 07/06/2020 12:57

Intermittent Fasting
Done a variety of fasting routines.
Started with 5/2 which was good for shedding a few lbs. The studies tend to suggest your weight eventually levels out and it then becomes more of a lifestyle choice - and I didnít fancy that.

I do quite like the idea of giving the body a rest so I tend to go 24 hours without food from Sunday evening to Monday evening.

The other one I do is leaving 16 hours between your last meal of the day and first meal of the next.
Works well for me even when I excercise first thing.
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Jostler Posted on 07/06/2020 16:08

Intermittent Fasting
Finny that's what i've essentially been doing but 20 hours. Last meal finished by 5.30 (may need to change this when I go back to work), and then lunch at 1.30. I try to get a 4-5 mile walk in around 11.30 so I arrive back home, grab a shower and then eat lunch.

Re fats, been upping my avocado, nuts and nut butter intake and have ruled out pretty much anything processed. I do feel better already, looking forward to dipping under 18st on the scales.
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1finny Posted on 07/06/2020 17:19

Intermittent Fasting
Sounds like you are enjoying that Jostler - nice one.
it is a good thing to hang on to - a lifestyle that you enjoy. [^]
My missus is a nutritious nut and keeps me on the straight and narrow. I wind her up about it but wouldnít have it any other way.
Weíve been mainly vegan for a good 6 months or so and loving it.

It was her birthday during lockdown and we decided to go back for one of our favourites - cheese.

Got the usual stuff from our cheese deli and frankly - we were just so underwhelmed. No need to pine for that anymore even on our trips to France.
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MoggasDog Posted on 07/06/2020 17:25

Intermittent Fasting
cutting carbs is crucial , i think.

if you load up on carbs before fasting then you will get hunger pangs and it makes it so much more difficult to get through the fast.

Ive read a lot about this esp jason fung - fasting is good but i have never stretched to 3 days which is when the serious benefits start.

i have found keto much better in my case. i still fast now and again but not very often.
another thing is to start eating again gently.
if i eat a meal after fasting then it just goes straight through me. i have to have light bites to get my metabolism back up slowly.
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The_Right_Honourable_Member Posted on 07/06/2020 18:22

Intermittent Fasting
Fasting doesn't replace a healthy diet and tends to be a reactive process. Same with the Keto thing, it doesn't beat a balanced diet for the majority of people. These things can be useful if you suffer from food allergies and have autoimmune issues. Fasting to lose weight can be dangerous, especially for younger people. The best thing to do is to have a food intolerance test to see what your body is most suited to.
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Jostler Posted on 07/06/2020 18:39

Intermittent Fasting
Finny - yep once I get my head straight and on it, Iím pretty good, once I go astray I do that equally well. Iíve not had a beer for 2 weeks (planning not having one for 6 weeks at least) and I think itís helped give a clearer head.

Tbh, being vegan is where my problems started in a strange way. I never used to eat bread, pasta etc, but when I went vegan (when I first got with my missus) I replaced meat etc with bread and lots of carbs. When I decided to eat meat again, the bread stayed.

Mogga - Iíve been reading some forums and Jason Fungs name gets mentioned a lot. I might give a 36 hour one a go at some point, Iím interested by some of the other benefits like autophagy.
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1finny Posted on 07/06/2020 18:43

Intermittent Fasting
Just about to tuck into an Ďallotment shepherds pieí,
Its a Jamie Oliver recipe
Porcini mushrooms, green lentils. celeriac, carrots n parsnips in a sauce covered with mash
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Big_Nothing Posted on 08/06/2020 11:17

Intermittent Fasting
I'm younger than most on here would expect, 6 foot tall and weighing in at 15.5 stone at the moment although I do carry it well and don't look 'fat' I really would like to make a lasting change. I don't want to have to debate ordering an XXL t-shirt anymore or having 36" trousers that are still tight.

Admittedly I am partial to a beer and drink very casually, especially since lockdown began.

When I was living in Vietnam I was about 1.5 stone lighter purely due to lifestyle, despite drinking a lot still the local food seems to provide a balanced diet and doesn't promote weight gain.

Where would you recommend starting with intermittent fasting? Is there a guide that you encountered and found useful? Are some better to start with than others?

Loads of info online but it's information overload and full of promotion.

Any tasty and healthy meals you'd recommend that are easy to knock up?
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1finny Posted on 08/06/2020 11:23

Intermittent Fasting
I'd just try a few options.
The 16 hour one may be a good start

A tasty carb alternative - parsnip cakes

Peel n chop your parsnips (abot 500g)
Put in a colander over boiling water and steam for about 40 mins until they are soft.

Mash em (at this point I add finely chopped spring onions or chilli or both.

Make them into patties and pop them in the fridge to cool - about 30 mins.

Fry them - 5 mins on each side until golden brown. Delicious.

Other stuff - sweet pots/squash instead of spuds n chips

Good luck
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littlejimmy Posted on 08/06/2020 11:28

Intermittent Fasting
I'd lost over 6 stone before Lockdown started and then due to that and a new job working in a different environment, I've gained just shy of 2 stone back again. It is mainly drink and the associated willpower weakness that ensues after a beer or two.

I lost my weight by tracking calories (MFP and WW) but have done 16/8 a few times to kick start diets, as I find I can quite easily manage without eating breakfast. Have decided I'll do that again and ease myself back into tracking properly, and also getting the activity levels back up again. Routine is always helpful for me, and having the right mindset is very important.
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Wev1 Posted on 08/06/2020 12:44
Edited On: 08/06/2020 12:50
Intermittent Fasting
No way could I ever do fasting, it just sounds like a nightmare.

I've always just gone with calorie counting, trying to stick to 1500 per day, which is always pretty easy, which I'm intent on doing it. This shifts about 1kg per week for a 80-90kg bloke.
It's impossible if you work away though/ on the road. It's pretty much also impossible in December.

I'm doing a slight variation now though, sticking to the 1500 (or 10,500 for the week) but trying to have more calories of protein, rather than as many as carbs or fat and it's working even better and don't feel as hungry.

It's really easy for me doing it in summer, and I can stick to 1000-1200 per day average, as I play golf 3-4 times a week and that burns 1,000 calories each time. So those days it's hard to even get up to a net 1500, so it allows loads of leeway on a weekend.

I've done calorie counting for about 9 years now, on myfitnesspal, it makes you really aware of how bad and "not worth it" some foods are, off the top of my head:

Fill up on these:
Roast mini potatoes: 70 cals per 100g
Chicken: 100 cals per 100g
White Fish: 70 cals per 100g
Veg: Typically 30-60 cal per 100g

Avoid at all costs:
Chocolate: 500 cals per 100g
Crisps: 500 cals per 100g

If you need a drink:
Double vodka/ gin and diet mixer/ slimline tonic: 100 cals
Pint of strong lager: 250 cals

Just some really small changes can make a massive difference, like drinking vodka/ gin instead of lager/ beer, although the problem with this is you can just end up hammered.

I have a Morrisons custard a doughnut instead of a couple of chocolate bars, it's about half the calories for the same weight.

Swap breakfast for a protein/ meal replacement shake with almond milk, this is only about 150 calories and will tame hunger for a few hours.

Eat as many potatoes as you want, just chop them up, microwave them for 5-10 minutes and then stick them in the oven with your meat. A spray of oil basted over the top of the potatoes to crisp them up, and add some seasoning and sprinkle over some herbs, fajita mix, cajun seasoning, cury powder, nando's per peri salt, anything really.

The real key I find is make sure you eat enough for your tea, especially if you're not going to bed until 10/11pm, so you don't end up being hungry again and resorting to eating something bad. If you do get liek you need to eat later on, have some fruit already prepared, it will be miles better for you.

Another 200g of chicken or 200g of potatoes is only 150-200 calories, but if you scoff two chocolate bars, that's nearly 400 calories for 70g, so twice the calories and it's going to do nothing to fill you up, so you lose in two areas. Two slices of toast with butter is going to be near 300 calories and probably only 80g, so that's a bad choice too.
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Big_Nothing Posted on 08/06/2020 13:32

Intermittent Fasting
I drink every day, most often just a few cans while I'm doing some work though. I'm hoping that if I cut that to a maximum of 3 days per week and vastly reduce my calorie intake through periods of fasting across the week that I'll see a difference.

One solid balanced meal an evening will hopefully be sufficient. Then have an extra meal at lunch on alternate days. Little bit more freedom at the weekend.

Will see how it goes. Might report back on here to have somewhere to mention it and assess my progress.
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Acky89 Posted on 10/06/2020 03:11

Intermittent Fasting
Haven't posted in a while but thought I'd jump on this as it's something I've been doing more and more of.

So I try not to see any fasting protocol as a weight loss strategy, I've always found being calorie aware is the main way to drop the weight. Intermittent Fasting was just a way to help me restrict my intake. 16-21 hours is usually the length I select.

My biggest
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Jostler Posted on 13/06/2020 09:08
Edited On: 13/06/2020 09:09
Intermittent Fasting
Weighed in this morning, down to 18st 5! Happy with that, first stone gone.

Kept the carbs low, and done a couple of one meal days along the way. Not had a beer for 3 weeks and been on the herbal teas

Onwards down into the 17s now hopefully!
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Jostler Posted on 30/06/2020 13:18

Intermittent Fasting
weighed in Sunday, down to 17st 12lb now, 1.5 st gone!

I don't feel it's been a strain really, and being able to eat stuff like bacon etc has helped.

to drank in 5 weeks, that's the most challenging bit, and this weekend with the glasto stuff on was a challenge, but made it. Mon- Fri is a lot easier.

Starting to get compliments now and notice my face not looking as bloated in the mirror. I can't wait to get back into the 16's now! [^]
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smegga Posted on 01/07/2020 20:04

Intermittent Fasting
Must read book the Ďobesity codeí by Dr Fung. Life changing.
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omega Posted on 02/07/2020 09:07

Intermittent Fasting
Can you drink water when fasting
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AyresomeAvenger Posted on 02/07/2020 10:18

Intermittent Fasting
Any of the above can work just fine.

The trick is to find the thing that allows you to say, "this is the new normal for the rest of my life"

That's not to say that cakes and beer are outlawed. But, if they become the occasional treats they should be, they become so much more enjoyable.
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Jostler Posted on 02/07/2020 13:14

Intermittent Fasting
Smegga - I've seen that mentioned on a few online forums, so might get myself a copy of it

Ayresome - that's it. Though my plan is once I get to my desired weight, have a buffer of a couple of lb, and to keep weighing myself weekly, if I've gone above the buffer, cut back and manage it back down.

I feel with a process in place, it should be easier to manage
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SmogOnOuseburn Posted on 02/07/2020 13:34

Intermittent Fasting
I misread the Title of this thread and expected EP to be commenting!
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