Comments on: Sure Fire Fat Loss http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/ Intermittent Fasting, Simplicity for Health, Building Muscle and Fat Loss, Simplicity for Freedom to be Happy Thu, 20 Nov 2008 23:48:20 +0000 http://wordpress.org/?v=2.6.2 By: Martin Berkhan http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2914 Martin Berkhan Wed, 02 Jul 2008 13:18:58 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2914 Parth, 1) wrt hunger: I think the macrocomposition of your diet may be subpar, at least with regards to what you are trying to achieve. Ironically, I see this with a lot of vegetarians and their diets - no offense. 2) wrt slow fat loss: you are most likely overestimating your calorie needs. Parth,

1) wrt hunger: I think the macrocomposition of your diet may be subpar, at least with regards to what you are trying to achieve. Ironically, I see this with a lot of vegetarians and their diets - no offense.

2) wrt slow fat loss: you are most likely overestimating your calorie needs.

]]> By: Patricia Biesen http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2904 Patricia Biesen Tue, 01 Jul 2008 15:48:14 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2904 Thank you Martin and Mike, very good advice indeed. Martin, I think a 14 hour fast would be very doable for me (and like Mike said I could just try it a few times a week and go slow). I'm looking forward to your interview regarding IF/training for women. Mike, you are right on about not eating right before bed as that's always been a disaster for me. If I fast I tend to do better with skipping dinner (or eating a light dinner). My digestion is so much better that way. I also just started taking an adrenal complex (with bovine adrenals) and I feel better already. I've learned to value my sleep more. I wouldn't doubt that proper IF could be a very healing practice for me and I'm willing to go slow and take my time making progress. Thank you Martin and Mike, very good advice indeed.

Martin, I think a 14 hour fast would be very doable for me (and like Mike said I could just try it a few times a week and go slow). I’m looking forward to your interview regarding IF/training for women.

Mike, you are right on about not eating right before bed as that’s always been a disaster for me. If I fast I tend to do better with skipping dinner (or eating a light dinner). My digestion is so much better that way. I also just started taking an adrenal complex (with bovine adrenals) and I feel better already. I’ve learned to value my sleep more. I wouldn’t doubt that proper IF could be a very healing practice for me and I’m willing to go slow and take my time making progress.

]]> By: Parth http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2899 Parth Tue, 01 Jul 2008 10:58:30 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2899 Martin, Thanks. I can probably get the protein from dairy. I do eat eggs, however they are not allowed in my house. On a side note, I eat close to 2500 cals a day, and I'm almost always hungry. I'm still trying to cut fat, and the results are very slow. Any ideas? Martin,

Thanks. I can probably get the protein from dairy. I do eat eggs, however they are not allowed in my house.

On a side note, I eat close to 2500 cals a day, and I’m almost always hungry. I’m still trying to cut fat, and the results are very slow.

Any ideas?

]]> By: Mike OD http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2892 Mike OD Tue, 01 Jul 2008 02:02:41 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2892 Patricia - As stated by Martin, looks like you have more serious lifestyle issues that are the main part of your hypoglycemia (which is not uncommon). Good news, is I like to think the body has the ability to repair and recover....bad news I can't tell you how long that process is especially if you are already having issues. You need to get your adrenal fatigue managed first which means reducing stress (you just have to learn to manage and eliminate it...no I take that back, don't eliminate it because stress can be found everywhere and may not be under our control, instead find ways to just let it go....stop letting things that really don't matter stress you out...detach from the route of the stress, see todays post as I talked about that too), finding more down times to relax if necessary, getting quality sleep, eating healthy nutrients and essential fatty acids (esp omega 3s/fish oil). If you can't get those under control then it won't matter much what kind of diet you are on as the hormones are the biggest factors. I would bet your cortisol is pretty bottomed out (which is not a good thing esp in the AM). IF is not going to affect your adrenals unless you go into starvation...which means you are not eating enough and that doesn't happen overnight. I would say start slowly....try IF couple times a week and then manage from there. Also focus more on your stress reduction and getting quality sleep at night (so get ready to get to bed earlier, wind down, eliminate late night TV and computer time, don't eat 1-2 hours before going to bed....otherwise your hormonal cycle overnight will have a tough time producing the right hormones to begin the road back to healthy adrenal (and thyroid) function. Remember that IF has many variables and you can control what you do and what is working for you. It may be a slower road back than normal but as long as you are making progress that is all that matters. Patricia - As stated by Martin, looks like you have more serious lifestyle issues that are the main part of your hypoglycemia (which is not uncommon). Good news, is I like to think the body has the ability to repair and recover….bad news I can’t tell you how long that process is especially if you are already having issues. You need to get your adrenal fatigue managed first which means reducing stress (you just have to learn to manage and eliminate it…no I take that back, don’t eliminate it because stress can be found everywhere and may not be under our control, instead find ways to just let it go….stop letting things that really don’t matter stress you out…detach from the route of the stress, see todays post as I talked about that too), finding more down times to relax if necessary, getting quality sleep, eating healthy nutrients and essential fatty acids (esp omega 3s/fish oil). If you can’t get those under control then it won’t matter much what kind of diet you are on as the hormones are the biggest factors. I would bet your cortisol is pretty bottomed out (which is not a good thing esp in the AM). IF is not going to affect your adrenals unless you go into starvation…which means you are not eating enough and that doesn’t happen overnight. I would say start slowly….try IF couple times a week and then manage from there. Also focus more on your stress reduction and getting quality sleep at night (so get ready to get to bed earlier, wind down, eliminate late night TV and computer time, don’t eat 1-2 hours before going to bed….otherwise your hormonal cycle overnight will have a tough time producing the right hormones to begin the road back to healthy adrenal (and thyroid) function. Remember that IF has many variables and you can control what you do and what is working for you. It may be a slower road back than normal but as long as you are making progress that is all that matters.

]]> By: Martin Berkhan http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2888 Martin Berkhan Tue, 01 Jul 2008 01:04:30 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2888 Patricia, I use a 14 hr fast for women, due to reasons that will soon be explained in another interview on my site. Some general diet guidelines for women will also be outlined; perhaps you'll find some answers there. For now, it seems that your hypoglycemia can largely be explained by hormonal/lifestyle factors. Jack, no need for high-GI carbs unless training frequency is very high (5-6x/week). Sweet potatoes, oatmeal, whole grain and 'white' varieties of bread, pasta and rice - there's numerous examples. These should be consumed as part of the pre/post-workout meals, but adding small/moderate amounts of sucrose/fructose in the form of 'cheats' (as per the post) shouldn't be shunned (and may in fact have some benefits). Patricia,

I use a 14 hr fast for women, due to reasons that will soon be explained in another interview on my site. Some general diet guidelines for women will also be outlined; perhaps you’ll find some answers there. For now, it seems that your hypoglycemia can largely be explained by hormonal/lifestyle factors.

Jack,

no need for high-GI carbs unless training frequency is very high (5-6x/week).

Sweet potatoes, oatmeal, whole grain and ‘white’ varieties of bread, pasta and rice - there’s numerous examples. These should be consumed as part of the pre/post-workout meals, but adding small/moderate amounts of sucrose/fructose in the form of ‘cheats’ (as per the post) shouldn’t be shunned (and may in fact have some benefits).

]]> By: Jack http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2887 Jack Mon, 30 Jun 2008 23:18:26 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2887 What are the best carbs to ingest that will be stored as muscle glycogen? Complex carbs, high glycemic? Specific examples would help like yams or bananas or whole wheat bagels? What are the best carbs to ingest that will be stored as muscle glycogen? Complex carbs, high glycemic? Specific examples would help like yams or bananas or whole wheat bagels?

]]> By: Patricia Biesen http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2877 Patricia Biesen Mon, 30 Jun 2008 16:41:12 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2877 Thanks Mike for your response. I'll do my best to answer your questions. I usually just have water, herbal tea or supplements like fish oil (or sometimes coconut oil) during my fast. I only drink coffee a few times a month. I've been hypoglycemic most of my adult life (as I mentioned the ole 6 meals a day feeding routine made it worse). I'm also hypothyroid (but not overweight) and have adrenal fatigue. I lift weights twice a week (similar to most paleo programs) do a little interval cardio, a 12 minute pilates DVD almost every day and a lot of walking. I sit at a desk all day so I'm not that active. I do have a stressful life (but a good attitude;)). I've always struggled with getting enough sleep. I haven't had my cortisol levels tested in a long time. I wouldn't doubt it's a factor. Since experimenting with IF, I have enjoyed much improved digestion as well as positive physique changes but I don't want to hurt my health in the quest for a perfect body but I still feel intuitively drawn to IF, perhaps I just need to figure out how it would work best for me. I appreciate any help offered. Thanks Mike for your response. I’ll do my best to answer your questions. I usually just have water, herbal tea or supplements like fish oil (or sometimes coconut oil) during my fast. I only drink coffee a few times a month. I’ve been hypoglycemic most of my adult life (as I mentioned the ole 6 meals a day feeding routine made it worse). I’m also hypothyroid (but not overweight) and have adrenal fatigue. I lift weights twice a week (similar to most paleo programs) do a little interval cardio, a 12 minute pilates DVD almost every day and a lot of walking. I sit at a desk all day so I’m not that active. I do have a stressful life (but a good attitude;)). I’ve always struggled with getting enough sleep. I haven’t had my cortisol levels tested in a long time. I wouldn’t doubt it’s a factor.

Since experimenting with IF, I have enjoyed much improved digestion as well as positive physique changes but I don’t want to hurt my health in the quest for a perfect body but I still feel intuitively drawn to IF, perhaps I just need to figure out how it would work best for me. I appreciate any help offered.

]]> By: Mike OD http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2876 Mike OD Mon, 30 Jun 2008 14:41:13 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2876 Patricia - What do you have during your fast? Coffee? How long have you been hypoglycemic? What kind of exercise do you get? What is your work schedule like? How are your stress levels? What time do you get to sleep and how long do you sleep? Have you ever had your fasting cortisol levels checked? Lots of lifestyle factors to consider especially when dealing with hypoglycemia besides the advantage of losing weight to help out as well. Patricia - What do you have during your fast? Coffee? How long have you been hypoglycemic? What kind of exercise do you get? What is your work schedule like? How are your stress levels? What time do you get to sleep and how long do you sleep? Have you ever had your fasting cortisol levels checked? Lots of lifestyle factors to consider especially when dealing with hypoglycemia besides the advantage of losing weight to help out as well.

]]> By: Patricia Biesen http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2875 Patricia Biesen Mon, 30 Jun 2008 14:23:28 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2875 I'm a recent fan of IF and now Leangains. I like the IF lifestyle only problem is I'm a hypoglycemic and I still get shaky and almost dizzy sometimes when I fast. Martin, would you have any suggestions for me? I have been experimenting with the 16 hour fast/8 hour eating window. Maybe I need to only do this a few times a week instead of nearly every day. I don't know if you have any experience with hypoglycemic clients but I would appreciate your help. )I should also note that the old standby of 6 small meals didn't help me either. My body simply didn't have enough time to digest the last meal I ate.) I’m a recent fan of IF and now Leangains. I like the IF lifestyle only problem is I’m a hypoglycemic and I still get shaky and almost dizzy sometimes when I fast. Martin, would you have any suggestions for me? I have been experimenting with the 16 hour fast/8 hour eating window. Maybe I need to only do this a few times a week instead of nearly every day. I don’t know if you have any experience with hypoglycemic clients but I would appreciate your help. )I should also note that the old standby of 6 small meals didn’t help me either. My body simply didn’t have enough time to digest the last meal I ate.)

]]> By: Martin Berkhan http://www.theiflife.com/2008/06/27/intermittent-fasting-guest-post-sure-fire-fat-loss/#comment-2871 Martin Berkhan Sun, 29 Jun 2008 15:21:10 +0000 http://projectfit.org/iflifeblog/?p=83#comment-2871 Parth, the primary reasons for breaking the fast with meat is due to both it's protein content and satieting properties. Are you per chance a lacto-ovo vegetarian? If so, it wouldn't be much of a problem getting the protein from eggs and dairy. If not, you'll have to be a little more creative and focus on other complete protein sources such as soy, hempseed, chia seed, amaranth, buckwheat and quinoa. Liam, thanks, it's my pleasure. Parth,

the primary reasons for breaking the fast with meat is due to both it’s protein content and satieting properties. Are you per chance a lacto-ovo vegetarian? If so, it wouldn’t be much of a problem getting the protein from eggs and dairy. If not, you’ll have to be a little more creative and focus on other complete protein sources such as soy, hempseed, chia seed, amaranth, buckwheat and quinoa.

Liam,

thanks, it’s my pleasure.

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