Posted on 01/28/2020 12:03:22 PM PST by nickcarraway
“No eating after my supper meal, and only coffee in the morning until about 11”
That is the gist of it.
Generally, the fatter you are the faster the weight comes off. It is not uncommon for very obese people to lose 5 pounds a week (like on the TV show “The Biggest Loser”), but people who are already lean (like 10% bodyfat) might lose less an one.
The Army Weight Control Program views 1-2 pounds per week as the norm for healthy adults making serious efforts (under threat of losing their jobs).
“Why fast mimick when you can actually fast”
To minimize side effects, and improve compliance.
Water fasting induces often painful hunger pangs, weakness, constipation and insomnia. It can be challenging to keep working through it.
Fast mimicking is like the minimum effective dose of starvation, to get a significant response, for the least cost in side effects and suffering.
The way it works your resting metabolism ( or the number of calories you need a day just to keep breathing and maintain body temperature ) decreases as you lose more weight. The rule of thumb that I use is 10 calories per pound so if you started at 265# your resting metabolism caloric burn rate per day is 2,650 calories. That’s pretty high daily resting metabolic rate so losing weight is easy for you now. At your target rate of 190 it’s 1,900 calories/day, almost an 800 calories/day difference! So don’t expect to lose at the rate you are losing now the closer you get to 190#.
I have lost 180 lbs following the TOC fasting methods prescribed by Dr. Fung
Fasting is not calorie restriction/starvation.
https://thefastingmethod.com/difference-calorie-restriction-fasting-fasting-27/
Fasting puts you in danger of losing muscle mass. The body cannibalizes itself when it runs out of glucose.
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You need to research this some more. This is INTERMITTENT fasting. For example, I fast for 16 hours each and every day and can eat at times during the remaining 8 hours (11:00am - 7pm). That’s working well and I can assure you I’m not losing muscle mass. There are many other intermittent fasting plans.
If I listened to the lemmings on nutrition I'd start my day with high fiber cereal and low fat milk, snack 2 hours later on a fake food granola bar. lunch would be a 6" subway turkey and veggies 3pm snack of Starbucks coffee and some "low fat" crackers, dinner would be pasta with vegan tomato sauce, bread and a turkey meatball, dessert at 9m in front fo the TV would be low fat ice cream and Hersey syrup(because it's vegan and low fat). After 30 years of destroying my body with that crap I'd be diabetic, 40lbs overweight and about as sexually attractive as rotting carp.
Dr. Fung solves those issues by not water only fasting. Heavy whipping cream in your coffee and bone broth and even fat fasting get you going and keep you going until you adapt.
I have tried water only fasts and there was no difference in weight loss.
I have lost 180 lbs while saving money instead of spending it. (also kept it off for over a year).
Started this last Friday in Dec., have bulletproof coffee for breakfast, lunch (large salad) at 1pm and a small dinner at 5pm.
Have lost 20 lbs and it has been easy.
Other than the bulletproof coffee I drink water w/lemon.
After being on the for 3 days, my hunger left completely.
I’ve been doing something like this for 13 years.
Congrats on your weight loss! I need to drop 30....I’m going to do the 16:8 and my window of eating will be 11-7. sounds interesting...
It’s also good for the immune system.
Fasting triggers stem cell regeneration of damaged, old immune system
https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/
Excellent work! You just added 10-20 years to your lifespan. As my doctor asked me. "How many 300lbs 70 year olds do you see walking around?". Yes it's about the insulin and our response to foods and frequency we eat. As well as the quality of food we fuel our body with.
I get tremendous push back from family and friends on this, they just can't give up the crap and eating 5-7 times a day. They are addicts.
I have done both water fasts, and the pre-packaged Fast mimicking meals (from Prolon).
I found it dramatically easier to do the fast mimicking. I slept a bit more (slept well), but never got dizzy or felt like I would faint - just a bit spaced out. I had pretty normal daily bowel movements, and continued with my daily activities, including 2-3 hours a day of low-intensity dance classes.
Also, it was very convenient to have everything assembled and laid out.
I kind of fear the hardship of tackling a full water fast, but feel pretty comfortable scheduling another few days on the Prolon fasting mimicking diet.
I am thinking about alternating between “do-it-myself” (modeled as closely as possible on the packaged kits, like small servings of vegetable soups, olives and nuts) and “pre-packaged” fast mimicking diets, as a cost savings approach.
I am currently following a keto diet and down to one meal a day- intermittent fasting on a 20:4 schedule. I am closing in on my first thirty days. Lost a substantial amount of weight. I’ll be weighing in again on Thursday. I stay away from the daily/weekly weigh in. Too many variables. I know I’m making progress, just by overall appearance and clothes fitting better.
Aside from the obvious weight loss, the main and more important benefit is just getting healthier. As you get older that is a HUGE benefit. Pushed through the intense sugar/carb withdrawal on day one and started feeling better each day forward. I moved my meal schedule gradually from three meals a day, pushing breakfast forward a few hours each day to two meals a day. I finally went to OMAD on day 10. No cravings, no hunger pangs to speak of. Keep my daily calorie intake under 1800. Just stay hydrated and keep your electrolytes up. Walking helps speed up the process and reduces stress, which helps regenerate your (fatigued) adrenals and reduces cortisol, the main culprit in belly fat development.
Pay attention to what you eat (quality over quantity). Organic, non GMO, pasture raised, grass fed, grass finished are what I look for now. My daily intake macros are 75% fat, 20% protein and 5% carb. The carb is strictly from leafy green vegetables high in potassium and cruciferous vegetables (broccoli, cauliflower, etc...). Stick to healthy Omega 3 oils (coconut, olive and avocado) avoid vegetable oils (canola, peanut, etc..) full of Omega 6 fatty acids which cause inflammation. Apple Cider vinegar is a great daily tonic that helps reset your stomach ph, and cleans the liver, among other things.
In general terms, stay away from all the processed crap found in the center aisles at the grocery store and focus on the fresh meats and vegetables along the perimeter.
Do your research and get in touch with how your body and your major organs (liver, gall bladder, intestinal tract, adrenals and thyroid) are supposed to work with each other.
My go to guys for knowledge and inspiration are Dr. Berg and Thomas Delauer on youtube. They get down to the cellular level on how your body processes fats, proteins and carbs and how certain foods help or hurt you in maintaining overall health.
My overall health has improved dramatically over the past 28 days. I sleep much better. My cognitive function has improved greatly. My energy level is increasing. Most of my acute health problems (achy joints, skin issues, internal inflammation) that started cropping up over a year ago have melted away since I began this regimen.
Supplements help too- most significantly vitamins D, K2, Omega 3 fish oil, magnesium and vitamin C.
This is a lifestyle change and you have to approach it as such. Also, it’s flexible. You don’t have to fast forever or never have a carb the rest of your life. You can switch it up from time to time. For now, I’m a happy camper doing OMAD and Keto - going for 200 lbs as an intermediate objective and want to hit maintenance mode at 175 (where I was as a young 30 something). After that I’ll modify appropriately, having a much better understanding of how my body works when I eat and what I eat. I can always fast as needed and stay balanced.
Wow! Never would have even tried this in my younger days, but might have to start following this now.
“I have lost 180 lbs”
!!!
Congratulations! That is awesome!
Fat heavy (very low carb) diets are very effective for reducing bodyfat. Getting rid of excess bodyfat is a vital goal for health.
For long term health, and longevity, they may not be optimal though, after you are near your ideal weight.
I would recommend checking out the book “The Longevity Diet” to see the arguments for the best long term maintenance diet.
bkmk
I started a take on the fasting diet two months ago. Basically, my window for the most part is 9am - 6pm. I don’t not drink any liquids between 6pm - 7:30am (take vitamins and herbs). I restrict my diet to around 1,500 calories in this period, high protein, low carb. Tonight I am making homemade Egg Drop Soup w/Shrimp (garlic, mushrooms, crushed ginger, toasted sesame, chives). Had Garlic Lime Wings for lunch with roasted veggies, etc... so, food is good. I cheated maybe 5 days in this period (cookouts and parties), so not crazy adherent.
I lost around 25 lbs in two months. Pounds are falling away. I’m 64 and most people think I am in my early 50s.
The carb flu was terrible when I started and I had diarrhea for 2 months on and off when my body was adjusting to the new way of eating. I was a carb addict on 3 different BP meds, ED issues and had a “Dad body”. I felt awful about myself physically and mentally. Like I had no control over anything. I was bouncing from one woman to another and had no firm plans for my future in terms of finances and career. This was post divorce so I give myself now some slack. When I finally put down the Triscuits and fast food and decided to do something my life turned around. Happier than ever and my depression has not really returned in 5 years. I am off all the meds and micro-dose twice a week on Lions Mane and Psilocybin mushrooms and Niacin for mental health. That is whole other discussion.
I will continue only eating when I am hungry, instead.
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