Intermittent Fasting. Week 8 Results.

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Services for Real Estate Pros with CoreFact.com
http://actvra.in/TNd

Intermittent Fasting (IF) 
My Personal Experiences, Results, and a Few References.


{{ January 2016 Update: There are more than 20 comments, please see below. }}
 
Feeling great, burning fat, preserving lean mass.
  
Forget about eating five smaller meals. Grazing or snacking is definitely OUT. Fasting is IN. Low-carb is in.  
 
☞ When you eat can be as important to healthy weight loss as what you eat. 
Or, what & when you DON'T eat may be even MORE important!
  
Yes, this is based on real science, not junk science. For myself, I have both experienced and measured some unexpectedly good results. Do some investigation, be willing to forget what you thought you knew, keep an open mind, don't knock it till you've tried it, fasting is both an ancient and a recently-rediscovered health practice!
 
 
 
What is Intermittent Fasting? Intermittent Fasting
 
There are many variations on the intermittent fasting (IF) theme. Some recommend fasting two days per week, say Monday and Thursday. Others suggest fasting for 16-20 hours per day, four to six days per week. The plan I have been following is a feeding period of 4-6 hours per day and fasting for 18-20 hours each day. I am allowing one "cheat-day" every week or two, for both social and metabolic benefits.
 
 
Some variations on the Intermittent Fasting theme:
 
* The Warrior Diet (20/4 hrs fast/feed.) 
 
* The Fast-5 Diet (19/5 hrs fast/feed.) 
 
* LeanGains (16/8 hrs fast/feed.) 
 
* Eat. Stop. Eat. (24 hour fast, twice per week.) 
 
 
Benefits of Intermittent Fasting?
 
By allowing the digestive system more downtime, the body automatically goes into a type of healing/repairing mode — it's called autophagy - see also - apoptosis. Dead or diseased cells are eliminated. Some studies have found that more new brain cells will grow. Insulin response changes for the better. Cholesterol and inflammation improve. There can be both a measurable metabolic shift (ketosis, lipolysis) to burning more fat for energy and some complex, interrelated  enzyme adjustments, endocrine responses, and hormone shifts (Lipase, Insulin, Leptin, Ghrelin, Cortisol, Adiponectin, etc.) Humans seem to be prepared for fasting by nature, and healthy eustress advantages are built-in. Many other biological mechanisms and health benefits are being explored and scientifically tested, using new technology and methods. (See the links at the bottom: Ready, Set, Fast.)
 
 
Tips for Beginning Fasting?
 
You can check with your doctor about fasting. From my experience, I was concerned about low blood sugar. From habit, I would almost never skip a meal, or any chance to eat -- before starting this experiment for myself, I had thought that feeling hungry (and possibly some brief, mild headaches) would be uncomfortable, and perhaps unhealthy. I've now learned from my own experience that it takes some time for my body (and my brain) to automatically shift over from using carbs (glucose) to burning fat (lipoproteins) for energy, like a bit of turbulence or a biological "speed-bump" of sorts while my own metabolic "gears" were shifting... The first few days I felt a bit light headed and shaky in the afternoons. Whenever I felt hungry, I made sure to drink a lot of water, which I discovered (for myself) was a good appetite suppressant. It may be best to ease into fasting, it seems. Start by skipping breakfast for a few days, then delay lunch until later in the afternoon. By the third day, my body was adjusting to longer periods without food. After a week, it was easier, and after two weeks, nearly effortless. My mood was good, mental focus was clear, and I had plenty of energy. I felt great. My relationship with food had begun to change. I was becoming more and more comfortable with a very healthy and liberating detachment from food.
 
Intermittent fasting may be the easiest way to change body composition, burn fat and benefit lean mass, not to mention many other physical and mental benefits. I learned for myself that some hormones, enzymes, and processes will naturally adapt over the first week or two. I was surprised by how I felt much better, burning fat, not losing any lean muscle, without much hassle -- easy as pie, after a transition period. I wanted to share what I have learned from my recent experiences, which truly amazed me.
 
 
Week 8 Results?
 
So far, after the first eight weeks, I have lost 12 lbs. and one inch around my waist. I notice that I am more satisfied with less food. Feeling completely liberated from the need to eat breakfast and lunch. Planning to continue until I have lost 25 lbs. or two inches around the waist, whichever comes first.
 
With some prior study and training in fitness and nutrition, this whole idea went against a lot of common wisdom, broscience, and established science too, from the 1980s and 1990s, so I did a lot of reading before jumping into this a few months ago. Some old studies were flawed, some paradigms are shifting now, and new experimental strategies are being developed. Below are a few of many good references that I found. Be aware that there is some controversy about this, and check sources, but also know that this is not yet mainstream -- many of the established, traditional authorities have not yet updated themselves with the solid science and new results measured by recent studies (and some leading-edge iconoclasts.) It may take a few more years (or a whole generation of scientists?) for the old-guard to accept new views. Conventional wisdom changes very slowly. Some established business interests are challenged or disrupted by new findings. Clearly, more research is necessary, but where is the funding? Meanwhile, I will continue reading, evaluating, and tuning my own experiment-of-one. Every time I turn over another stone, there are more discoveries to be found.
 
 
 

References?

 

Eat, Fast and Live Longer with Michael Mosley (BBC / PBS)

AIR DATE: 04/03/2013;  Expires: 05/03/2013  (The video was online at PBS.org in April.) 
 
 
British journalist and physician Michael Mosley has set himself an ambitious goal: to live longer, stay younger and lose weight, while making as few changes to his life as possible. Find out if the ancient idea of fasting holds the secret to a longer, healthier life.
 
 

Mark Sisson, Primal / Paleo Diet and Fitness Guru

 
 
Intermittent Fasting FAQ - Frequently Asked Questions | Mark's Daily Apple ... Apr 25, 2012 ... These are your questions about intermittent fasting, answered. In this post, I answer all the most commonly asked questions regarding fasting ...  www.marksdailyapple.com/fasting-questions-answers/
 
 

Why Fast? Part One – Weight Loss

Why Fast? Part Two – Cancer

Why Fast? Part Three – Longevity

Why Fast? Part Four – Brain Health

Why Fast? Part Five – Exercise

Why Fast? Part Six – Choosing a Method

Why Fast? Part Seven – Q&A

 

Martin Berkhan, Leangains (pro trainer, fitness model, blogger) 

www.LeanGains.com  (Fat Loss Category)

Fasting Myths Debunked (Long read, see the updates in the lower half, Heading: November 4th Addendum.)

 

Selected Intermittent Fasting Resources... more coming... updated 5/24/2013:

Intermittent Fasting Roundtable  Expert Panel Interview.  (Martin Berkhan, Brad Pilon, Mike O’Donnell)

Intermittent Fasting Evolved, by Paul Nobles (Crossfit Trainer)

Evolutionary Fitness Philosophy (includes some notes on intermittent fasting), by Art De Vany 

 

. . .  there is a lot more out there, this is only a representative sample of some stuff that I liked.

. . .  and, if you want some real science, here it is (links below.)

 

Ready, Set, Fast:

How Strategic Meal-Skipping Can Help You Lose Fat, Gain Muscle, and Get Healthier

http://www.artofmanliness.com/2012/01/25/intermittent-fasting/

Beyond vanity, the reported health effects of a well-designed Intermittent Fasting program read like a laundry list of live longer, live better benefits including: reduced blood lipidsblood pressuremarkers of inflammationoxidative stress, and cancerIncreased cell turnover and repairfat burninggrowth hormone release, and metabolic rate. And improved appetite controlblood sugar controlcardiovascular function, and neuronal plasticity.
 
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Lenn Harley
Lenn Harley, Homefinders.com, MD & VA Homes and Real Estate - Leesburg, VA
Real Estate Broker - Virginia & Maryland

I read Dr. Mosley's book and, while he does like the egg/ham for breakfast, vegetables are his primary recommendation. 

I also found his psychology of moderate fasting Mon/Thurs very appealing and, although I don't need to lose weight, selective foods after fasting or skipping a few meals is rewarding. 

HA!  Skinner would approve.

I realize we were meat eaters in the stone age, but we have evolved. 

The cave beast is no longer required for complete proteins.  We have beans and rice and other combinations.  There is also fish.  I prefer mine raw with a smear of Wasabi.

Cave Beast

Apr 22, 2013 08:57 AM #4
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

Yes, beans + rice can be a good substitute for animal protein, especially on a budget, if your intestinal flora is ready for that... Fish is good for the Omega-3s. Eggs are a near-perfect food, cholesterol is not the enemy, inflammation is... Yogurt for pro-biotics. Vegetables and fruits for pre-biotics and fiber. Healthy fats from Coconut Oil, Avocados, and Extra Virgin, Cold-preseed Olive Oil are important, too.

The sedentary, fast-food lifestyles of the past 50 years need modification on a more sound health basis; it's caused the epidemic of many modern health plagues.

Thanks again for adding to the discussion.

Apr 22, 2013 09:00 AM #5
Rainmaker
2,145,446
Laura Cerrano
Feng Shui Manhattan Long Island - Locust Valley, NY
Certified Feng Shui Expert,Lecturer,Author,Artist

A good clense has worked for me now and again. :)

 

Love and light,

Laura

Apr 22, 2013 08:54 PM #6
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

This just in: The problem with grains, beans, and rice is that those are inflammatory foods. In the Paleo diet, eggs, meat, vegetables, and some fruit are ok, but not dairy, grains, legumes, beans...  

http://www.limitless365.com/2012/11/04/paleo-why-no-grains-dairy-and-legumes/

A high grain vegetarian diet is one that fills the body with inflammation, makes it go awry with insulin reactions because there’s no protein to temper the high carbs, and taxes the adrenals. ... the Paleo diet is all about foods that are NOT going to raise insulin levels, foods that won’t acidify the body, and foods that will NOT cause an inflammatory response in the body.

and

http://www.doctoroz.com/videos/paleo-diet-playbook

"The diet has nothing to do with carving hunks of red meat off the bone – it’s about focusing on the connection between living off the land and longevity. The Paleo Diet is a lifestyle based on the idea that in the past 40,000 years, our DNA has changed very little. Therefore, eating processed foods like cereals, dairy products, and refined sugars invite disease and weight gain. The Paleo Diet simplifies your food and asserts that eating natural plants and animals is your prescription for optimum health."

also http://www.paleoplan.com/2011/03-30/why-no-grains-and-legumes/

Apr 24, 2013 03:42 PM #7
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions
Rainer
16,281
Cara Lam
Gladewater National Bank, NMLS#1009328 - Pinellas Park, FL
Cara Lam, Gladewater National Bank

Hey George,

I first heard of this fasting on TV while watching a British channel... I slowly started to this routine where now I eat from 12 noon to 8 p.m. and how I am doing is my carbs before 2 p.m. and lean protien later in the day.... I can say that I feel so much better. I have a medical back ground and understand the benefits of letting the GI track rest for a period of time...

My clothes are fitting more loose as well... I know it takes time... I just love feeling so much better and I do not get the cravings like I use to while eating around the clock...

Keep up the great work...

  

Apr 27, 2013 01:36 PM #9
Rainmaker
2,478,720
Joan Cox
Metro Brokers - House to Home, Inc. - Denver Real Estate - 720-231-6373 - Denver, CO
Denver Real Estate - Selling One Home at a Time

George, sounds like this form of control of food is working for you.

May 17, 2013 05:58 AM #10
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

Yes, for some, intermittent fasting is simple, easy, and effective -- the fat just melts away. There are several variations to choose from, to fit your own body, goals, and lifestyle. It does take a transition period (a few days, more or less) for the body to naturally adjust to burning fat instead of carbs. Many people try it, and give up much too soon. Everyone is the same, and yet everyone is also different; men and women are biologically different in some key aspects of metabolism... so, YMMV (Your Mileage May Vary) but I am very enthused with my own results, and very glad that I gave it a try.

Week 12 update: still on track, losing fat, feeling good. Very good, in fact.

Fasting, euphoria, endorphins, hormones, what's going on now?

Having lost about 15 lbs of fat, and gained 2 lbs of lean mass, during the past 12 weeks, as measured on a high-tech electronic scale at home, while using Intermittent Fasting; I am fasting 16-20 hours per day; eating a late-afternoon healthy snack, and a normal healthy dinner; allowing one socially appropriate cheat day per week.

Having no hunger pangs at all, instead of hunger I now have a profoundly satisfying feeling of well-being when fasting, I had first noticed this mildly euphoric feeling about week 6 or 7, now it happens almost daily, begins near 15-16th hour of my fast.

What is it? Ketosis, Lipolysis? Hormone changes in levels of ghrelin, leptin, cortisol, endorphins?

More research is needed, clearly. 

 


Correction: in the middle of my comment #3 I meant to write HIIT (High Intensity Interval Training) not HIT (High Intensity Training.)  HIIT uses a sequence of very brief, very intense, short bursts and recovery periods. I may choose to add this to my plan for health and fitness purposes, after my fasting experiments are done.

May 24, 2013 02:19 PM #12
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

:: 16-month UPDATE ::

 

Changing our habits, both in diet and exercise, will produce a physiological change, but those changes will only last for a short time, that is, until a new homeostasis setpoint is achieved. My theory is "lifestyle change" is the only thing that really works, long-term. Two sides of the same habit-coin: diet and exercise, plus the importance of both WHAT and WHEN you eat . . . or *NOT* eat. 

 

I've been personally experimenting with intermittent fasting for over a year now. There are many different techniques and methods. Several studies have publicly shown many unexpectedly good results, with both physical and mental benefits.

 

About 9 out of every 10 days I eat only two meals, about 4pm (light and nutritious snack) and 7pm (normal dinner) thus fasting 20 hours daily, with two or three “cheat-days” per month to “reset” my leptin and other hormones. After the first week, I discovered fasting can be very easy. Whenever I feel hungry, I drink water. Unexpectedly, I have experienced some of the "fasting euphoria" at times.  

 

It surprised me — after my body switched over to fat metabolism instead of carb metabolism — how my energy, focus, and mood have been great. I eat a normal American “breakfast” — mostly for social reasons — every few weeks.

 

I had lost about 20 lbs. of fat and gained about 2 lbs. of muscle in the first 4 - 6 months. Over the holidays I let all my fasting habits go, and discovered that I had gained about 5 lbs. of fat. During the spring, I got back on track. The “last 10 lbs. is always the hardest” still seems true for me. 

  

 

I doubt that I will ever return to the habit of eating a normal breakfast. Breakfast is clearly the **LEAST** important meal of the day, for me, after switching my metabolism to using fat instead of carbs. 

 

 

Jun 05, 2014 10:23 AM #13
Rainmaker
920,162
Jeff Jensen
The Federal Savings Bank/Lending in 50 states - Greenwich, CT

Wow there seem to be too many choices.  You really need discipline to follow the regimen.

Jun 06, 2014 03:09 PM #14
Rainmaker
1,930,559
Joe Petrowsky
Mortgage Consultant, Right Trac Financial Group, Inc. NMLS # 2709 - Manchester, CT
Your Mortgage Consultant for Life

Good morning George. Wow, what an amazing post, full of so much good information. Copied it all to review over the weekend.

Thank you for commenting on my post.

Jun 25, 2014 01:26 AM #15
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

Hi Jeff and Joe,

The key is to start gradually.... eat breakfast later at the beginning.... after a few days, skip breakfast.... After a week, your body may automatically adjust itself to no breakfast and a much later, lighter lunch.

 

Two basic keys to intermittent fasting:

 

1. Be sure to drink plenty of water whenever you feel hungry. Water can very easily and effectively quench any "hunger pangs."

 

2. After your metaboloism adjusts fully to intermittent fasting, you may discover, as I did, the myth of "low blood sugar." (Check with your doctor about any lab tests, such as fasting blood sugar, or a glucose tolerance test.)

 

Jul 01, 2014 12:15 PM #16
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

:: 20-month UPDATE ::  (Feb. 2013 — Oct. 2014)

 

Still doing Intermittent Fasting — A daily fast for 16 - 20 hours, nine out of every ten days, with a few "cheat" days per month for the "metabolic reset" benefit and for social reasons.

 

After six months there was a weight loss "plateau" — the last ten pounds is always the hardest!  The remaining thing that works for me is to be more active, less sedentary. Activity seems to be the next key to body composition. More exercise helps, walking two or three miles a day, but it takes time. Running has too much impact on my knees, hips, and ankles. I ran in my 30s — about 20 miles a week for 10 years — which took a toll on my joints — they now seem worn out.

   

Next thing to try? Isometric exercises, 10 - 15 minutes a day, 3 - 4 times per week, to tone, stimulate the core, and burn more calories. (Every exercise involves some sort of muscle contraction. Exercises with movement involve isotonic contractions and exercises without movement involve isometric contractions.) Yoga or Planking?

   

Running or Walking?  They burn similar calories per mile, but running is more efficient than walking, time-wise. I allocate time for my daily walk, 30 to 45 minutes, 2 or 3 miles per day. Weight-bearing exercise can be very good for the body, but my knees, hips, and ankles are not as resilient now (in my mid-60s) as they were in my 30s. YMMV. Some studies show that running can over-stimulate the appetite. The principle here? Burn more calories than you eat. For most people, 80% of calorie burn is simply your RMR/BMR — basal metabolic rate — just running the brain, breathing, digesting food, and keeping the body warm. Fasting is about restricting calories while preserving lean mass. The bottom line? Diet+Exercise, fasting may be the easiest diet, and walking the easiest exercise.

     

Cholesterol?  FORGET IT! The villain is not cholesterol — it is inflammation. Vitamin K2  may help (See Okamoto, K2  and Arthritis)  — STATINS  be gone! My blood cholesterol numbers have improved, from slightly above normal, now into the middle of the normal range. My main changes were Vemma, Vitamin K2 and Intermittent Fasting. (Get CRP measured, next blood test? The test costs $15, and it takes only a small amount of blood.)  See also Fiber Myths.

 


Basic Keys to Intermittent Fasting? 

 

1. Start gradually, it may take 3 or 4 days for your body to adjust. (For me, "low blood sugar" was a myth, or only very temporary.) 

2. Hungry? Drink a glass of water. Wait an hour. Repeat.  

 

Yes, it's that simple!  Benefits of Intermittent Fasting

  • You can easily lose 6 to 10 pounds a month for a few months.
  • Many physical, mental, and emotional benefits.
  • Better "numbers" on your next blood test or doctor visit. 

Oct 25, 2014 02:16 PM #17
Rainmaker
851,810
Curtis Van Carter
Better Homes & Gardens Wine Country Group - Yountville, CA
Your Napa Valley Broker Extraordinaire

Georga

A fascinating read. Though not 100%, I have followed you and will come back to this page to finish and for inspiration to do what I need to, get up off my butt and getting back in shape. Thanks and I will look at Core Fact to see how it differs from Diverse Solution's IDX. Now that they are Zillow, it is just a matter of time till their prices start going up. cheers cvc

Mar 08, 2015 09:13 AM #18
Ambassador
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Lenn Harley
Lenn Harley, Homefinders.com, MD & VA Homes and Real Estate - Leesburg, VA
Real Estate Broker - Virginia & Maryland

I just got back from the gym.  Love my gym. 

For lunch I'll have a fresh greens salad with about 1/3 cup of canned salmon. 

Actually, I never met a food I didn't love.  However, being older than dirt, my body just doesn't need the amount I used to eat.

 

Mar 08, 2015 10:31 AM #19
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

   

Hi Lenn,

Right you are! I also noticed (beginning around age 65) my metabolism is not nearly what it was at 40 or 50... 

Your lunch plan sounds great ... fresh greens and salmon.  I wonder if our grandchildren will ever taste wild Salmon? I LOVE KALE. Never tried it until a few years ago. Now I could eat it 5 days a week. Steam or sauté kale in a little water and EVOO Olive Oil... or maybe Coconut Oil. NEVER use junk oils like Canola!

My UPDATE on IF — Intermittent Fasting?  

I have hit a  PLATEAU  (more like a  WALL ) it seems, and never got down to my target weight, after I lost 20 lbs. — now I am stuck. My metabolism is now SO efficient that every extra calorie I eat gets stored as fat, it seems ... So, I am thinking,  4 hours eat and 18 hours fast — for 20 months now  —  really has tuned my body for efficiency in energy balance. 

Solution? Maybe two cheat days per week.  Fast 5 days then feast 2 days... But not TOO much feast, just enough to re-set the metabolism?

Another solution?  Walking or hiking in the hills — 2 or 3 times per week — to supplement the 2-3 miles walking on the flat every day. It's a 10 minute bike ride to get to the hills from here. 

Metabolism shift?  I have noticed during my fasting (18 hours per day for 20 months now, with one cheat day every 10 or 15 days) my body really reacts (thermic effect of food) when I break my daily fast in the late afternoon! Experientially, that tells me my metabolism really slows down durning my fasting periods. My experiment: n=1. 

My (college age) kids gave me the 23andMe DNA test for my birthday... One thing I learned :: my body is genetically predisposed to fasting efficiently...  

More later — If anyone wants to know more about 23andMe personal genome (DNA) testing — please ask me .. I can get you a special invitation — email me! 

May 27, 2015 08:41 AM #20
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions
  
Benefits of Coconut Oil .vs. GARBAGE oils like Canola... 
  

http://www.thealternativedaily.com/alerts/coconutoilsecret/clickspecial.php

  ∴∵ 

May 27, 2015 10:02 AM #21
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

2016 IF Update :: My Current Intermittent Fasting (IF) Experiences... 

Now at a few years over age 65, and after practicing intermittent fasting for more than 20 out of the past 24 months (currently, my normal practice is 18-20 hours of fasting per day; eating window: 5pm-9pm, about 6-9 out of every 7-10 days) what have I experienced from IF? 
 
IF liberates me. I rarely think about food, unless I am preparing a meal or enjoying one. Whenever I notice that I feel hungry, I drink lots of water (or some green tea for a mental boost) and that hunger is quickly replaced by a feeling of well-being. I have lost more than 25 pounds of fat, and gained nearly 5 pounds of lean mass, in the past year. All of my blood-chemistry test results are normal, better than a few years ago, and I have no need for statins, my blood pressure is better than it was at age 65. I enjoy plenty of energy and normal pursuits during the day. My mood and mental energy is also good. My physical fitness has also imporved. 

Bottom-line? No problems, measureable improvements, IF works! 

Health+wellbeing, diet+exercise all seeming to resonate naturally now. I average about 6 - 8 hours per week of walking, hiking, or jogging. No gym, no weights, just a few brief body-weight exercises per week, some planking perhaps, and occasional stretching to relieve any kinks. Each week I do a few (2 - 3 mile) walks around town, and one or two longer hikes (3 - 6 miles) in Los Altos Hills — or jogging about 20 minutes (HIIT method) if I don't have the time for my longer hikes in the hills. Being outdoors is truly a lift for the senses!

Positively habituated to IF, I have discovered that I am able to hike 9 miles (in less than 3 hours) in steep hills after fasting 16-18 hours — with no problems — having plenty of energy, healthy heart rates, and aerobic capacity to spare. 

 Stay hydrated, my friend!  

My strategic weekly exercise goals (since mid-2015) include my hikes (5 - 9 sets of hills) with my measured peak exercise heart rate at about 85%-90% of my max HR, at least twice a week. What if I don't have time to go into the nearby hills for a 1-2 hour, 3-6 mile hike? Do about 20 minutes of wind-sprints {aka fartlek, aka interval training, aka HIIT workout} with 5-7 sets of alternating 30-60 second bursts of running and 90-120 seconds walk/jog recovery time. (HR varying between 60-90% of MHR during those intervals.)

Never say diet! Say Conscious, Mindful Eating... Recently, I eat a light, healthy snack (my breakfast) about 5pm, then a normal dinner about 7pm, and maybe a dark chocolate (and/or kefir or cottage cheese) for a treat about 9pm –– and most of the time that is my entire caloric and nurtient intake for the whole day. I enjoy green tea with a dash of lemon juice in the mornings. {{ Note: Any beverage, up to 25 or 30 calories per hour, does not break my fast, they say. With plain green tea, or black coffee -- make it mocha -- add a tablespoon of pure cocoa -- which has 10 calories -- sweetened with just a little honey -- keeps it under 25 calories, and provides even more health benefits from dark CHOCOLATE}}

I also take a daily multivitamin and a few supplements for insurance. My daily caloric deficit (a few hundred calories) produces about 2 pounds of fat loss per month, while preserving (or gaining) lean mass.  

My IF routine? On most days, one light and healthy SNACK, late in the afternoon, and one main MEAL, a normal dinner, is all I need to be fully satisfied. Every 6-9 days or so, I can eat whatever I want, and as much as I want, Ad Libitum, my cheat-day... One FEAST day follows about nine IF days, to provide a (leptin-metabolic) reset from IF. I have plenty of energy, feel good, and still lose a pound or two of fat per month, gaining some lean mass every month, while I am practicing Intermittent Fasting.

How to measure progress? If you are not making forward-progress, you are regressing or plateauing. I use an electronic biometric bathroom scale (Taylor 7226SFC, under $30 at Costco) to monitor my stats. I've gradually gone from about 200 to under 175 pounds in a year. I see no reason to change my practices now, or until I get to 160 pounds, or under 15% body fat, my weight when I was in the military in my early 20s and running 20 miles per week in my 30s.

  

To summarize, IF (with walking and hiking in the hills or doing brief HIIT exercise) is all about losing fat while gaining lean mass without even thinking about dieting or feeling any hunger.     
 

Some IF and HIIT references: Diet+Exercise is the Key!

For solid, scientific inspiration, Greg O'Gallagher is an excellent fitness guru. He currently has more than 17 million views on his YouTube channel, and nearly 200,000 followers. Check out his IF video on YouTube, or view his website at 

KinoBody.com

http://youtu.be/uGMH9Mxwfqc

 
HIIT? See 
https://en.m.wikipedia.org/wiki/High-intensity_interval_training

http://www.acefitness.org/acefit/fitness-fact-article/3317/high-intensity-interval-training/

http://www.nerdfitness.com/blog/2009/01/27/kick-your-ass-and-kickstart-your-metabolism-in-20-minutes/

IF for beginners?

Intermittent Fasting 101 – The Ultimate Beginner’s Guide - By Kris Gunnars, BSc, November, 2015  (Over 200,000 views.)
http://authoritynutrition.com/intermittent-fasting-guide/

IF Benefits?

10 Evidence-Based Health Benefits of Intermittent Fasting http://authoritynutrition.com/10-health-benefits-of-intermittent-fasting/
  

My most recent finds!  The IF advantage:

https://intensivedietarymanagement.com/the-fasting-advantage-part-14/

The myth of the CICO cycle HERE:

 

My IF blog?  http://actvra.in/TNd

Thank you for reading my 2015 annual report. Any questions or comments?
 

Jan 28, 2016 06:37 AM #23
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

Body weight... Fat storage... It's about your insulin, leptin, ghrelin, and other endocrine factors. Fasting and Exercise are the key. Calories are important, but not the whole story!

:: Thanks to intensivedietarymanagement.com by Jason Fung (c) 2016 ::

:: Thanks to intensivedietarymanagement.com by Jason Fung (c) 2016

https://intensivedietarymanagement.com/obesity-solving-the-two-compartment-problem/

  • "One of the major mistakes made by the Calories In/ Calories Out (CICO) hypothesis is the presumption that energy is stored in the body as a single compartment. They consider that all foods can be reduced to their caloric equivalent and then stored in a single compartment in the body (Calories In). The body then uses this energy for basal metabolism and exercise (Calories Out)."
  • . . . 
  • "It’s well known that insulin inhibits lipolysis. That’s a fancy way of saying that insulin stops fat burning. Well, that’s normal. Insulin goes up when you eat, so it tells the body to start using the incoming food energy and stop using the fat in the freezer.
    So, if your insulin is high from insulin resistance, you may find that your body is not able to get at the fat in the freezer. "

 

Jan 29, 2016 02:06 AM #24
Rainmaker
143,683
George Fanucci
CoreFact.com - Los Altos, CA
Internet - Technology - Business - Solutions

Quick update. Two years later.

I never get hungry. Rarely have any cravings. Unless food is present, hunger is absent. Eating is 100% conscious and mindful choice. I can easily go 20 hours with no food, and I do it daily. My metabolism is very efficient now. I allow one cheat day every few weeks, mainly for social reasons.

I can go for a 5-6 mile hike in the hills after fasting 15-20 hours and feel great.

Weight loss, so far: 30 pounds. Currently losing a pound a month. Five pounds to go. Lean mass is slightly up. Body fat significantly down. Cholesterol and other blood chemistry results improved. 

It's easy to adapt if you begin gradually. Just skip breakfast, the least important meal of the day! As always, drink plenty of water.

I would not have expected any of this. This is a lifestyle choice, not a diet.

Jul 07, 2016 12:53 PM #25
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Rainmaker
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George Fanucci

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