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Best Form of Intermittent fasting

intermittent fasting form

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#1 Sith

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Posted 27 March 2016 - 03:20 PM


Hi everyone. I consistently do the 16/8 IF every single day. However, I was wondering whether this is really the ideal form of IF. I skip breakfast and then eat at 1pm. Then have an 8 hour eating window. But is there any research to back this form of IF? Is this really the best form of IF?  :)

 

I am planning on starting CR in a few years in my mid twenties.  ;)



#2 aza

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Posted 29 March 2016 - 02:49 PM

Im pretty sure most of the if research is on animals. In any case, i think 16/8 IF is the best for people who work out often. Another popular one is alternate day fasting, which is around 500 calories one day and regular eating the next.

Personally i do 16/8 six days a week, working out fasted in the mornings and  also fasting 24 hours once a week. I was thinking of also fasting 42 hours once a month.

Some interesting stuff here. http://www.marksdail...hread29011.html


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#3 shadowhawk

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Posted 30 March 2016 - 12:38 AM

I fast all the time following a LCHF diet with different fasts.  I do not want my body to adjust to any fast.  My longest has been two weeks.  When not fasting I focus on high nut rant food, low glycemic. 



#4 tunt01

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Posted 04 April 2016 - 06:29 PM

I fast all the time following a LCHF diet with different fasts.  I do not want my body to adjust to any fast.  My longest has been two weeks.  When not fasting I focus on high nut rant food, low glycemic. 

 

Do you test any bloodwork outside of glucose?  What are your ketones or lipid values looking like over time?


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#5 shadowhawk

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Posted 04 April 2016 - 06:47 PM

Yes, I do test using the Precision Xtra which tests for Keystones as well as glucose. I just got the meter this week.  I tested using the A1c which is what caused me to go LCHF.  I test using Life Extension every year.  I have lost about 15 pounds so far.  Adding fasting to the diet I hope to get some of the benefits of calorie restriction.


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#6 pone11

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Posted 09 August 2016 - 11:06 PM

Is 16:8 the best form of intermittent fasting, if you want to do a partial fast every day?   I think that was your question?   

 

One of the main reasons to do fasting is to promote autophagy, to clear out misfolded proteins, bad mitochondria, bacteria, and viruses.  The problem is that we do not have a good handle yet on when humans go into accelerated autophagy, during the early part of  a fast.   What I have read is speculation that humans might start accelerated autophagy around hour 16 to 17 of a fast.

 

I have not found good research on this topic in humans.  If anyone has research on that please post links!


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#7 shadowhawk

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Posted 10 August 2016 - 12:49 AM

The best blog I have found id Dr Fung's https://intensivedie...management.com/

 

Lots pf good material


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#8 Daniscience

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Posted 12 August 2016 - 10:04 PM

In my honest opinion, I always found 16/8 a kind of too "fragile" approach. In other words, I like longer fasts. But not too longer.

 

After many experiments 20/4 is what works best for me. You may think it is not too different from 16/8, but sure it is, as your eating window is half the length of the other method. And you eat twice instead of 3-4 times.

 

I work in a fasted state, (which feels awesome and you are more productive), then I eat, wait 3 hours and workout 1 hour, then I have a big meal, and "cya tomorrow, dear fridge" haha. Another possibility is to workout in the morning after a long fast, or just do some cardio or whatever that burns some calories. Like go have a walk in the forest.

 

Also I usually follow a ketogenic diet (not every single day) and eating lots of healthy fats just vanishes my hunger. So it feels natural not to eat during longer periods. General population thinks this is "dangerous" or whatever, but come on, autophagy is such a great thing.


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#9 shadowhawk

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Posted 12 August 2016 - 10:29 PM

I like 32-34 hour fasts as well.  Easy and long enough to do some good and keep you from adjusting to a 24 hour fast.  I go back and forth 0n a LCHF diet while keeping protein at around 50 - 75 g.  I also take supplements and eat nutrient dense greens.  I do high intensity workouts twice a week.



#10 Wagner83

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Posted 15 August 2016 - 08:29 AM

I thought intermittent fasting helped with IGF ? Is there any point in fasting if you don't want to lose weight and have no worries with blood sugar, cholesterol or whatever? What about the testosterone boost once you break the fast?

For me it's too easy to not eat enough calories if I do 16/8 fasts, so if it's useless in other health aspects why bother.


Edited by Wagner83, 15 August 2016 - 08:30 AM.


#11 shadowhawk

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Posted 15 August 2016 - 06:39 PM

I thought intermittent fasting helped with IGF ? Is there any point in fasting if you don't want to lose weight and have no worries with blood sugar, cholesterol or whatever? What about the testosterone boost once you break the fast?

For me it's too easy to not eat enough calories if I do 16/8 fasts, so if it's useless in other health aspects why bother.

The things you mentioned have many metabolic side effects that affect all kinds of things.  For you, take the easy way but ikn the long run what is that?



#12 Wagner83

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Posted 16 August 2016 - 01:17 PM

Sorry what do you mean by "but in the long run what is that?" ?

What I said was if I do 16/8 most of the time I can't eat enough calories, and I don't need to lose weight at all, the contrary would be closer to the truth. However if the testosterone and IGF boosts do exist it may still be worth it.


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#13 shadowhawk

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Posted 16 August 2016 - 06:19 PM

Ok good. 



#14 Wagner83

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Posted 17 August 2016 - 02:39 PM

Apparently intermittent fasting reduces igf 1 http://michelsonmedi...n-valter-longo/ , hgh gets the boost: https://www.jackedfa...stosterone-hgh/

 


Edited by Wagner83, 17 August 2016 - 02:39 PM.

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#15 Conzed92

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Posted 12 October 2016 - 09:03 PM

Hey guys, I know I would be able to find a lot of this information on  the interwebz, but maybe some of you are in possession of really good bits of info, so I will go ahead:

 

Would it be reasonable to expect IF to have a positive effect on mitochondrial "health", i.e functionality, resistance to the stress of toxins, life in generel etc. 

 

Also, I have practiced IF for a number of years. I actually stopped because I found that the positive benefits (primarily weight loss) seemed to be reversing, and approximately 6 months into my IF programme I actually started gaining weight. Back then, I would fast during for 18 hours and have a 6 hour eating window, typically starting around 1700. 

For the past two weeks, I have adopted a new regime, or actually it is the exact same window-wise, however now my eating window is in the morning. I am still figuring out to do this optimally, because I have such a low appetite in the early morning, HOWEVER: I am starting to loose weight for the first time in a long time. 

Anybody got any suggestions as why this would be happening? I seem to remember reading studies that detailed how humans are more insulin-sensitive in the morning, could this be the culprit? 



#16 shadowhawk

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Posted 12 October 2016 - 10:48 PM

Hey guys, I know I would be able to find a lot of this information on  the interwebz, but maybe some of you are in possession of really good bits of info, so I will go ahead:

 

Would it be reasonable to expect IF to have a positive effect on mitochondrial "health", i.e functionality, resistance to the stress of toxins, life in generel etc. 

 

Also, I have practiced IF for a number of years. I actually stopped because I found that the positive benefits (primarily weight loss) seemed to be reversing, and approximately 6 months into my IF programme I actually started gaining weight. Back then, I would fast during for 18 hours and have a 6 hour eating window, typically starting around 1700. 

For the past two weeks, I have adopted a new regime, or actually it is the exact same window-wise, however now my eating window is in the morning. I am still figuring out to do this optimally, because I have such a low appetite in the early morning, HOWEVER: I am starting to loose weight for the first time in a long time. 

Anybody got any suggestions as why this would be happening? I seem to remember reading studies that detailed how humans are more insulin-sensitive in the morning, could this be the culprit? 

Your body seems to adapt to regular routine.  Change it when you hit a plateau.  .That is what I do.

 



#17 Wagner83

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Posted 13 October 2016 - 07:07 AM

You have less appetite now so maybe you just eat less calories? If you had gotten used to eating all your food in a six hours window then you could have eaten too much calories (did you change your diet over time?), also your eating window was quite close to bed time (assuming you have a rather usual schedule).

 



#18 Conzed92

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Posted 13 October 2016 - 08:55 AM

You have less appetite now so maybe you just eat less calories? If you had gotten used to eating all your food in a six hours window then you could have eaten too much calories (did you change your diet over time?), also your eating window was quite close to bed time (assuming you have a rather usual schedule).

 

I think that the fact that I was eating so close to bed time might have been at least part of the equation. If I remember correctly, a number of studies have shown that eating close to time of going to sleep affects metabolism negatively. 


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#19 gill3362

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Posted 05 December 2016 - 12:55 PM

 

Hey guys, I know I would be able to find a lot of this information on  the interwebz, but maybe some of you are in possession of really good bits of info, so I will go ahead:

 

Would it be reasonable to expect IF to have a positive effect on mitochondrial "health", i.e functionality, resistance to the stress of toxins, life in generel etc. 

 

Also, I have practiced IF for a number of years. I actually stopped because I found that the positive benefits (primarily weight loss) seemed to be reversing, and approximately 6 months into my IF programme I actually started gaining weight. Back then, I would fast during for 18 hours and have a 6 hour eating window, typically starting around 1700. 

For the past two weeks, I have adopted a new regime, or actually it is the exact same window-wise, however now my eating window is in the morning. I am still figuring out to do this optimally, because I have such a low appetite in the early morning, HOWEVER: I am starting to loose weight for the first time in a long time. 

Anybody got any suggestions as why this would be happening? I seem to remember reading studies that detailed how humans are more insulin-sensitive in the morning, could this be the culprit? 

Your body seems to adapt to regular routine.  Change it when you hit a plateau.  .That is what I do.

 

Could you give some examples of how you change up your routine? Smaller hours? change the macros? simply the timing of the eating window? etc. I feel like I have hit a plateau and need a change.

 



#20 brosci

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Posted 05 December 2016 - 04:17 PM

16/8 seems like a fairly natural way to eat.  If I'm waking up around 8:30am and get breakfast in by 10am, then eat dinner by 6pm, apparently I'm fasting every day.  I don't usually get hungry after a large dinner, and I can often have dinner started by 5pm or so in the winter when it gets dark fairly early.

 

I like the idea of 18/6, where there's maybe a little more effort than what comes natural.  I've tried 22/2 for a while, but you just can't eat as many vegetables.

 

There's also http://wefa.st with a weekly 36hr fast.


Edited by brosci, 05 December 2016 - 04:17 PM.

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#21 Richard McGee

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Posted 12 December 2016 - 09:02 AM

One of the main reasons to do fasting is to promote autophagy, to clear out misfolded proteins, bad mitochondria, bacteria, and viruses.  The problem is that we do not have a good handle yet on when humans go into accelerated autophagy, during the early part of  a fast.   What I have read is speculation that humans might start accelerated autophagy around hour 16 to 17 of a fast.

 

I wonder if it would it be useful to stimulate autophagy during the fasting period. Certain supplements are proposed as autophagic compounds. Perhaps one could take them on a schedule to correspond with peak autophagic activity? And conversely, are there supplements one should NOT take at specific periods during IF?


Edited by Richard McGee, 12 December 2016 - 09:16 AM.


#22 brosci

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Posted 12 December 2016 - 11:11 PM

 

One of the main reasons to do fasting is to promote autophagy, to clear out misfolded proteins, bad mitochondria, bacteria, and viruses.  The problem is that we do not have a good handle yet on when humans go into accelerated autophagy, during the early part of  a fast.   What I have read is speculation that humans might start accelerated autophagy around hour 16 to 17 of a fast.

 

I wonder if it would it be useful to stimulate autophagy during the fasting period. Certain supplements are proposed as autophagic compounds. Perhaps one could take them on a schedule to correspond with peak autophagic activity? And conversely, are there supplements one should NOT take at specific periods during IF?

 

The "LeanGains" diet comes to mind, which does 16/8 fasting with intense, fasted exercise combined with leucine.  Every other day, there's a 20% caloric deficit with very low carbs.  It seems like this should get AMPK / Sirt1 well-activated without the negatives of maintaining a long uninterrupted caloric deficit (which lowers thyroid / sex hormones.)  This seems to maximize both fat-loss and muscle-gain, which should be a fairly healthy scenario.

 

If I recall, L-Leucine + Resveratol or L-Leucine + Metformin is an effective way to boost Sirt1.  Although, the leucine also activates mtor (although, not for very long) which is fairly anabolic.

 

https://www.ncbi.nlm...pubmed/22913271

 

https://www.ncbi.nlm...pubmed/27456392

 

https://www.hindawi....me/2014/239750/

 

http://www.sciencedi...898656809000941

 

http://circres.ahajo...ntent/108/7/787


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