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

[Breadandwine]

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.

[Lazysuzanne]

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 about, of course exercise is better than no exercise.

[Breadandwine]

Oh, sorry.

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

[Lazysuzanne]

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.

[wildwater]

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.

[TalkinPeace]

mindful eating
an excellent link ...
www.pathwaystoresilience.org/wp-content/themes/pathwaystrust/Documents/My-Friends-Youth/Session%204/Mindfulness%20Exercise%20-%20Chocolate.pdf

[Breadandwine]

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

[BigChocFrenzy]

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: Ref] and [[http://psychcentral.com/news/2012/09/13/is-self-control-a-limited-resource-or-driven-by-motivation-and-attention/44551.html ref

[BigChocFrenzy]

Oops, should be Ref and Ref

[Breadandwine]

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

[Breadandwine]

Effects of IF on men.

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

Small study confirming what we already knew.

[Breadandwine]

Here's an explanation of what happens when the body's weight hits a plateau.

Posted by Betsy on thread 43.

[TalkinPeace]

Bump for the newcomers on the main thread

[Breadandwine]

Diabetes study - 2 meals a day versus 6.

Mention in the comments section that it's also good for weight loss.

[ElBombero]

Shameless marking

[TalkinPeace]

AS term starts and lots of people get back into fasting and new people join in, thought I'd bring this back up to the top and see if we have any new stuff to add
OTHER
than the fact that even Diabetes UK agrees with me about NO SNACKING

[Breadandwine]

BigChocFrenzy starts her wonderful exercise thread with the question:

"Why exercise?"

Well, here's why! I'm just a kid next to

Everyone should see this video!

[TalkinPeace]

Just bringing this thread back up the board so that those who are just starting the 5:2 journey can see some of the ideas we absorbed when we were getting the hang of the whole thing

[BigChocFrenzy]

totm & cravings

Keeping to 5:2 (or any other WOE) is often tougher during AF. This explains why and also what you can do:

Totm hormones lower the levels of insulin and serotonin ( the feel-good neurotransmitter)
Women then crave carbs and sugar to raise these levels. However, you need to act in a controlled way, to avoid worsening PMT and weight gain.

So, around totm:

. Increase protein
. Eat complex carbs - quinoa, porridge, brown rice - and beans instead of junk carbs
. Eat fruit, nuts, seeds, avocado instead of choc, sweets, cake, biscuits ...
. The above measures will also increase magnesium levels, typically lower at totm
. Try to cut out alcohol. Trust me, it may initially feel good, but it does worsen symptoms & weight gain
. Exercise and keep moving, especially take a brisk walk in the sun

Most women retain water during totm, so weight increases a few lb
However, if you resist cravings and over-eating, no fat will be added.
So, the water should be released shortly after totm and your weight will drop down again, maybe with an extra loss if you managed to 5:2 properly.

[Breadandwine]

Positive Psychology

Recently, I've been following the advice given by Sonja Lyubomirsky, in 'The How of Happiness' - finding it incredibly useful.

I have a friend who lectures on Happiness at Winchester University, who's put me on to a weekly email from The Happiness Institute.

Since the research shows that "…those who're more optimistic tend to be happier, healthier, more resilient and (among many other things), even live longer", and the original Horizon programme bore the title, "Eat, Fast and Live Longer", I feel it belongs here!

[Breadandwine]

Bump!

[BigChocFrenzy]

How to Measure Yourself

Don't pull tight. It's a tape measure, not a corset.

Waist:
It's useful as a health risk factor, because it indicates the levels of the more dangerous visceral fat (around organs).
Aim for waist / height less than 0.5, ideal is less than 0.4

. (Women) - measure horizontally at the narrowest point, usually a couple of inches above the navel.
. (Men) - measure horizontally, at the level of the navel

. Hips (Relevant for women only) - Largest horizontal circumference around the hips or thighs
Note: around thighs may be more in some women.

. When - Same as main weigh-in:
naked in the morning after going to the loo and before eating or drinking anything

[BigChocFrenzy]

How To Weigh Yourself

. Weigh under exactly the same conditions, or readings can vary too much.
. Reliable scales, referably digital.
. Change batteries frequently, so always full power.
. Scales should be on a level hard surface, not carpet.
. Keep scales in exactly the same place every day. Type of flooring, slight slopes etc all affect things.
. First thing in the morning, naked, after loo but before first drink of water.
. After switching on, wait 3 secs before stepping on, because the scales need to calibrate.
. Don't jump on; step slowly on so that both feet are fully on
. Don't lean to one side or to the front /back.
. Keep still until you take the reading, no fidgeting or leaning

• If you weigh daily, don't take the number too seriously - weight can vary naturally a couple of lb, due to digestion / time of last poo, retained water, hormonal swings etc.
  . Also, most women retain a few lb water at totm, which is released again the FD after totm
  . All this can disguise small losses for a while - The real weight trend shows over a few weeks.
  . Note the reading weekly, after the 2nd FD of the week. Or even weigh every 2 or 4 weeks.

[ElornaElephant]

About to start the 3.4 diet tomorrow - planning my fast days for Mondays, Wednesdays and Fridays.

How many calories are recommended for non-fast days? My BMR is around 1400-1500 so was thinking to stick to that?

[ElornaElephant]

Oh no, just realised this is a zombie thread...sorry