Intermittent Fasting

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Do you also diet during the fast or eat what you want?

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I try to eat as healthy as i can Mon-Fri while i'm fasting and then I eat what i want on the weekends, but still fast. It's not a miracle diet or anything, but it does help me to keep my weight steady. I'm in the gym at 4 am and not a big breakfast eater, so it fits my lifestyle pretty well. I find fasting along with water consumption keeps me full and keeps me from overeating. Been doing it about 3 years now.

Only tip is to find a way to work it in to your lifestyle and roll with it. Black coffee/green/black tea doesn't break a fast, so those are my go-to drinks until i break it at lunch. I try to break it with a protein and as low of carbs as possible (usually a protein shake, which holds me over to dinner where i can eat a bigger meal if i want).

Agree on the lifting mornings. It makes it much easier on those days.

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I want to add better eating onto the fasting to maximize the affects.

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I don't think you burn more fat this way. I know fasted cardio doesn't work.

But I did feel better when i did this. My heartburn was almost gone completely.

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have allergy and sinus issues and taking all these drugs to maintain sucks.

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Me too. And all that stuff dries you out. I quit taking creatine because it dries you out too and I would drink water all day and still have yellow piss. I didn't want to kill my kidneys.

Unless eating out, holidays, or training for a specific event interrupts me, I eat in a 4-6 hour window, without even thinking about it.

I do drink black coffee during the fasting hours, but not really for appetite suppression. I just love it and always have drunk a lot of it.

I find that breaking the fast with mostly fat (I'll eat a big spoonful of cold-pressed organic coconut oil or a shot of MCT) gives me energy, and I usually wait another hour or so before really eating.

As far as "dieting" goes, I have over the years eliminated so much crap from my menu and pantry that it's another thing I don't think about. I eat lots of eggs, steak, avocado, brie, macadamia, dark chocolate, berries, and broccoli sprouts. My supplements are high concentration turmeric, D3 and electrolytes.

I've been sustaining this basic routine and not counting calories or macros or worrying about food since I was diagnosed w lymphoma three years ago. I throw in longer fasts and plan to start doing that every quarter. But keeping it simple and making it part of my life makes it 100% sustainable.

I am pretty much a steady 175lbs (6') regardless of my activity level. Especially when I don't drink (I've pretty much decided I'm done w alcohol but when I'm in drinking stints I still mostly maintain 175 somehow.)

I did the well-established but still pretty brutal ABVD chemo while fasting and low-carbing, and [knock on wood] my stage iv(b) cancer was completely "gone" (no evidence of disease) after the first round of chemo. Did this have anything to do with eating? Dunno. But I was able to eat and maintain my weight and stay relatively fit during 6 months of chemo, so it didn't hurt.

My NMR lipid panel, liver enzyme markers, insulin resistance markers, blood pressure, and inflammation markers (sed rate and crp) are all immaculate.

I carb cycle if I'm running, swimming, biking, or skiing a lot. But remain fat adapted and have run slow marathon distances on mostly ketones. The most I've done completely fasted is 20 miles. I eat a LOT of salt. A whole lot.

The more I get into the science of apoptosis, autophagy, MTor, NLRP3, etc, the more I'm convinced that not eating all the time is a very basic and fundamental way our body regulates itself naturally.

And controlled studies are coming out regularly distinguishing eating timing from mere caloric restriction. But even if it's JUST a sustainable way to restrict calories and eliminate shitty food then it's a benefit.

Good info. Thanks.

You only eat between 3-9? I don’t think I could do that.

16-18 hours for Men 12-14 for women is what I have read.