Tips and links for those practicing Intermittent Fasting (IF). 5:2 or Alternate Day Fasting (ADF)

(261 Posts)
Breadandwine Sun 07-Oct-12 00:27:12

This is where those posters who have been IFing for a while can pass on any tips they may have on how to get the best out of this new WOE (way of eating).

It's also where you should post any new links on the subject that you come across - and would just get buried in a very long thread.

I just wanted to get this thread underway, so that GreenEggs can link to it in the new 5:2 thread (the 5th in just 2 months!) that's she is currently planning.

Breadandwine Fri 18-Apr-14 12:27:23

Effects of IF on men.

www.ncbi.nlm.nih.gov/pubmed/23582559

Small study confirming what we already knew.

Breadandwine Mon 10-Feb-14 20:20:44

Fascinating explanation - and demonstration - of how exactly fat leaves our bodies - 80% of it leaves as CO2. Who knew?

Oops, should be Ref and Ref

Thanks for the link, B&W.
There is still quite a debate about whether self-control has a limited supply.

Some refs re a paper disagreeing with Roy Baumeister: [[https://www.psychologicalscience.org/index.php/news/releases/self-control-may-not-be-a-limited-resource-after-all.html Ref] and ref

Breadandwine Sun 02-Feb-14 19:58:50

Self-control - a limited resource!

Fascinating lecture with much relevance to fasting and weight loss:

www.52fastdiet.co.uk/resources-links-f3/self-control-t11121.html

TalkinPeace Fri 17-Jan-14 19:39:21
wildwater Thu 16-Jan-14 18:38:19

After a year doing 5:2 I realised there is a big difference between being hungry and being empty. Empty without gnawing hunger pains (what were they anyway - my guts protestng at all that food?) is GOOD. To me, it means my body is doing what it needs to do without the added burden of digestion. smile

Lazysuzanne Tue 14-Jan-14 11:49:07

I'm about to read the book (very cheap on kindle!) I just wasn't too impressed with his interview with Richard Bacon.

I like that he mentions that exercise improves insulin sensitivity, I see that as the main benefit of exercise and I get so tired of people who insist that exercise isn't worth doing because you only burn x amount of calories.

Breadandwine Mon 13-Jan-14 22:01:47

Oh, sorry. confused

Haven't read the HIIT book yet - got it on order.

Lazysuzanne Mon 13-Jan-14 20:47:27

not suggesting iF isnt beneficial, quite the contrary I've always been in favour of longish periods without food, I love a bit of calorie restriction.

It's more his exercise recommendations that I'm a little hmm about, of course exercise is better than no exercise.

Lazysuzanne Mon 13-Jan-14 20:41:15

Thanks for the sourdough support, not sure if I'll persevere but I'm finding the relevant bits on your blog very helpful thanks

Breadandwine Mon 13-Jan-14 20:13:31

give it 10-20 years and much of the current advise will be rubbished, some new paradigm will be in

Suzanne, some of us haven't got 10-20 years! Well, that's not quite true, since I think I've got another 30 years ahead of me yet. But you have to start somewhere - and the evidence from my own body is, that IF works. Check out my blood results on my blog after 12 months IFing. Look at my post - "Walking is too slow" - my increase in energy has been nothing short of phenomenal.

I have other markers as well - my VO2max is in the mid-40s - and I can stand on one leg for upwards of 100 seconds, given by Dr Longo (I think) as an indicator of a youthful body.

So, credit where credit is due. Although the research was out there, it took Dr Mosley and the Horizon team to pull it all together and present it in a manageable form.

About a sourdough starter - that's the easy bit! If you get stuck, either PM me or email me.

Good luck - and keep the faith! smile

Ps. If you go back through the 35 threads, and look at the number of times posters have said that they're now in control of their weight - often for the first time in their lives - that makes a powerful case for IF!

TalkinPeace Mon 13-Jan-14 19:56:37

At the moment (January 2014) there are lots and lots of new people trying 5:2 for size and the points that have been coming up again and again on the recent threads are :

DRINK MORE WATER - at least two pints of water a day, more if not drinking lots of tea and coffee

TONING AND CLENCHING - as your body shrinks you need to get your skin to shrink with it, and that comes down to toning and exercise, lots of it.
Also look after your pelvic floor - as you get lighter you'll be able to exercise more and its really important to have your core muscles ready for the exciting stuff you'll be doing by summer

but mainly
DRINK MORE WATER

Lazysuzanne Mon 13-Jan-14 18:56:26

(btw Breadandwine, I'm currently pursuing your blog, trying to make a sourdough starter...again blush )

Lazysuzanne Mon 13-Jan-14 12:25:21

give it 10-20 years and much of the current advise will be rubbished, some new paradigm will be in

Lazysuzanne Mon 13-Jan-14 12:21:35

I think Mosely's stuff is interesting but I'm not on board with much of what he advocates and he looks to me in many ways like just another diet & exercise guru

Breadandwine Mon 13-Jan-14 00:03:45

From Mike Mosley's Twitter feed:

"3 month trial of intermittent fasting v control group on mood: fall in body fat, tension and anger; increased vigour "

www.ncbi.nlm.nih.gov/pubmed/24097021

Subjects were mid-fifties males with BMI circa 26.

frumpet You really need to get over to the main thread - nr 35, ATM.

But yes, you choose the days which suit you.

Some choose to eat 3 small meals, totalling <500 or <600 during their fast days, others have two, whilst the majority find it easier to not eat breakfast or lunch and just have all their calories in their evening meal - so, yes, a 24 hour fast. I progressed to this over about 6 weeks or so.

But on the main thread they'll answer all your queries and give you loads of support should you need it! smile

frumpet Sun 12-Jan-14 18:21:48

Can i just ask , if people do IF , do they do set days ? i was thinking of starting 4.3 , but was going to work it around my work days , so would fast tuesday and thursday and saturday every week .
Also do you fast for a 24hr period on each fast day ?

frenchfancy Sun 12-Jan-14 13:20:54

Bump

Breadandwine Sat 04-Jan-14 11:25:28

Interesting conversation here about Harvie's 2 day diet clinical study paper:

www.52fastdiet.co.uk/the-5-2-lab-f10/topic4497.html

"Important statement:
'This is an important observation and confirms the present data and the data of others which show that intermittent dieting does not lead to disordered eating and overconsumption on non-restricted days'

Memorize and repeat to all the sceptics!!!

Oh, and note how they use the term 'intermittent dieting' not 'intermittent fasting'? It avoids that scary word...fasting... "

Lazysuzanne Sat 04-Jan-14 10:58:18

That's very annoying, in the midst of an obesity epidemic people are warned that dire consequences may ensue if you don't eat every few hours angry

BetsyBell Sat 04-Jan-14 10:14:25

BBC links on IF- these links are from someone doing 5 day fasts once a month:
www.bbc.co.uk/news/magazine-25549805
www.bbc.co.uk/news/magazine-25498742
www.bbc.co.uk/news/magazine-25498743

The NHS site has updated its 5:2 article - it's still annoyingly says things like

"You are likely to be very hungry and have less energy and this could affect your ability to function (such as at work), in particular it may affect your ability to exercise which is an important part of maintaining a healthy weight."

but it is a vast improvement on the article there a year ago.

TalkinPeace Thu 02-Jan-14 20:57:49

16:8 fits well with family life ....
no breakfast while shoving kids out of the door to school
a small light lunch on own in house during day
family supper

19:5 fits less well around work and kids and general guff!

the bit about many small meals to stabilise blood sugar
I always wondered because it was people keeping it steadily too high ..... leading to diabetes and obesity
rather than letting it steadily stay low ....
sugar being the only dietary group that we just do not need

Lazysuzanne Mon 30-Dec-13 17:04:17

Bread, I watched the talk and have read the free book download on his website
www.fast-five.org/sites/default/files/Fast-5-ebook100.pdf

very interesting.
Strikes me this is a different variety of fasting to the 5:2 plan, for Bert Herring the 19 hour daily period of no food is key, with 5:2 (afaik) how to spread food intake on fast days is a matter of personal preference.

Really this makes me think about how advice about food intake shifts and contradicts itself so much.
Not long ago it was axiomatic that small regular meals were the best option for everyone, because this helps to keep blood sugar stable.
Thinking about that now it doesnt make much sense because we've always known that we are able to store plenty of gylocogen in the liver & muscle cells.

I've never liked frequent eating, I like to exercise and unless I've had several hours clear of eating any physical exertion causes digestive discomfort.
But, influenced by the dietary zeitgeist, I still felt as if I was in some kind of danger zone and being hungry would make me feel a bit panicky if I'd gone for too long without food.

Now I'm starting to not feel anxious about feeling hungry.

Even so, it seems a little extreme (?)
I like the 16 hour fast with 8 hour eating window, is there something important about the 19:5 approach, other than it tends to lead to lower food intake than the 16:8

Herring says in his book that his approach overlaps with CR and it certainly feels to me as if it strays into that territory

Lazysuzanne Mon 30-Dec-13 11:15:44

Bread, thanks I'll watch that when I get chance, mind you I struggle to fit the day's food into an 8 hour windows!

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