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Started By
Message
Losing Too Much Weight Intermittent Fasting
Posted on 3/19/22 at 2:44 pm
Posted on 3/19/22 at 2:44 pm
I’m old - 60’s not that far in the distance. 6 days a week, I do 1 hour of cardio; either a brisk walk or combination of a 5k waddle+brisk walk. On the walk-only days, that’s usually a little over 8k and the combo days are between 9 and 10k. I’m not trying to set records and I’m happy with the pace. Other than that, I do a small amount of crunches and push-ups daily.
I start off the day with coffee with a shot of heavy whipping cream and a little butter. I do my cardio and then have a smoothie at 9:00AM. The main liquid in the smoothie is about 2 cups of Elmhurst Walnut Milk but I also add about a cup of Bulgarian yogurt, 2 hard boiled eggs, a handful of walnuts, about 1/4 cup of blueberries, and about 1/4 cup of flaxseed meal.
At lunch, I put around 1/2 lb of browned ground beef (80/20, nothing special) in a bowl along with some salsa, sauerkraut, artichoke hearts (in water), and about 1/3 of a bag of bagged hearts of romaine lettuce. This is around 1:00PM.
That’s it. Nothing until the next morning at 9:00AM. However, I was cheating recently so I buckled down for Lent and weighed myself the other morning. I was lower than I have weighed in almost 30 years. To be honest, I was surprised and thought it was too low. I started adding more calories to my diet (a couple of spoonfuls of good peanut butter before jogging, a few uncured Genoa salami slices w/ a little Fontina cheese inserted around 5:00PM) but is that the right way to add calories? I like the mental discipline aspect of the intermittent fast but I’m looking for advice on how/when to supplement it?
I start off the day with coffee with a shot of heavy whipping cream and a little butter. I do my cardio and then have a smoothie at 9:00AM. The main liquid in the smoothie is about 2 cups of Elmhurst Walnut Milk but I also add about a cup of Bulgarian yogurt, 2 hard boiled eggs, a handful of walnuts, about 1/4 cup of blueberries, and about 1/4 cup of flaxseed meal.
At lunch, I put around 1/2 lb of browned ground beef (80/20, nothing special) in a bowl along with some salsa, sauerkraut, artichoke hearts (in water), and about 1/3 of a bag of bagged hearts of romaine lettuce. This is around 1:00PM.
That’s it. Nothing until the next morning at 9:00AM. However, I was cheating recently so I buckled down for Lent and weighed myself the other morning. I was lower than I have weighed in almost 30 years. To be honest, I was surprised and thought it was too low. I started adding more calories to my diet (a couple of spoonfuls of good peanut butter before jogging, a few uncured Genoa salami slices w/ a little Fontina cheese inserted around 5:00PM) but is that the right way to add calories? I like the mental discipline aspect of the intermittent fast but I’m looking for advice on how/when to supplement it?
8
Posted on 3/19/22 at 3:12 pm to BobABooey
Height? Current weight? Goal weight?
I guess I’m not seeing evidence that you’re losing too much weight.
Seems like you’re eating ~1500 calories a day assuming you’re not draining the fat from the 80/20 beef. That’s probably too small a number of calories for sustainable weight loss and health, but again, without more stats, it’s hard to say.
I guess I’m not seeing evidence that you’re losing too much weight.
Seems like you’re eating ~1500 calories a day assuming you’re not draining the fat from the 80/20 beef. That’s probably too small a number of calories for sustainable weight loss and health, but again, without more stats, it’s hard to say.
Posted on 4/5/22 at 7:59 am to BobABooey
I love the detail that you describe your meals with. Makes me hungry.
Posted on 4/6/22 at 8:19 am to BobABooey
Why do you have concerns about your weight? You're 60 y/o and only do walking. I bet you'll be healthier and live longer than most by eating less.
I'm not saying to do this but be careful with the "brisk walk" if it's anything like power walking. Hip issues can arise. Maybe just a normal decent pace walk + some moderate to low weight lifting to start combating bone loss and increasing CNS responses.
I'd really talk to a doctor and see if you're generally healthy. Gen practitioners aren't typically up to date on diet and exercise so take what they say with a grain of salt. Take your time and research this stuff on your time and we'd love to help you with some stuff. lsu777 is super into the studies of health and fitness. I used to be better but lost my way from not being around like-minded people for a long time.
ETA Intermittent fasting is not a magic pill. You're just eating less than maintenance calories.
I'm not saying to do this but be careful with the "brisk walk" if it's anything like power walking. Hip issues can arise. Maybe just a normal decent pace walk + some moderate to low weight lifting to start combating bone loss and increasing CNS responses.
I'd really talk to a doctor and see if you're generally healthy. Gen practitioners aren't typically up to date on diet and exercise so take what they say with a grain of salt. Take your time and research this stuff on your time and we'd love to help you with some stuff. lsu777 is super into the studies of health and fitness. I used to be better but lost my way from not being around like-minded people for a long time.
ETA Intermittent fasting is not a magic pill. You're just eating less than maintenance calories.
This post was edited on 4/6/22 at 8:21 am
Posted on 4/7/22 at 10:38 am to Hu_Flung_Pu
quote:
ETA Intermittent fasting is not a magic pill. You're just eating less than maintenance calories.
Autophagy is supposed to be a health benefit as well.
Posted on 4/7/22 at 12:37 pm to Clockwatcher68
I think the studies show that autophagy is increased in just a calorie restriction (fasting is a form of calorie restriction). Autophagy from my understanding is never turned off and can be detrimental in some specific scenarios such as protein degradation and tumor energy consumption.
I think the overall consensus is to eat less and move more and everything is great. The method you do that in is preference.
I think the overall consensus is to eat less and move more and everything is great. The method you do that in is preference.
Posted on 4/7/22 at 3:11 pm to Clockwatcher68
My understanding is that autophagy really kicks in after 24+ hours of fasting. At least all the fasting nuts like Peter Attia who espouse the anti-cancer benefits of autophagy through fasting, call for a 48-72 hour fast when seeking those benefits.
Posted on 4/10/22 at 8:40 am to BobABooey
Need to know BMI. Most people I have found think they lose too much weight but are too anchored to what Americans think is normal. 
Posted on 4/10/22 at 1:54 pm to Hu_Flung_Pu
quote:
Intermittent fasting is not a magic pill. You're just eating less than maintenance calories.
Actually, I disagree. It works wonders for Blood sugar issues that simply reducing calories won't..
Posted on 4/11/22 at 8:29 am to BobABooey
I would add weight lifting to preserve muscle and up your protein intake a bit
Posted on 4/11/22 at 11:20 am to TigerGman
quote:
Blood sugar issues that simply reducing calories won't..
Link?
Posted on 4/11/22 at 11:23 am to Hu_Flung_Pu
quote:
The researchers combed through dozens of animal and human studies to explain how simple fasting improves metabolism, lowers blood sugar levels; lessens inflammation, which improves a range of health issues from arthritic pain to asthma; and even helps clear out toxins and damaged cells, which lowers risk for cancer and enhances brain function.
Harvard
Posted on 4/11/22 at 12:05 pm to transcend
Sounds like a bunch of bogus stuff. Toxins? Specifically what toxins?
From that article you posted
You have to find studies that did IF and CER and see if the results are different. Most studies that have IF are calorie restricted so the results are not known if from IF or weight reduction. The ones that do equate show almost zero difference in outcome.
quote:
There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
From that article you posted
You have to find studies that did IF and CER and see if the results are different. Most studies that have IF are calorie restricted so the results are not known if from IF or weight reduction. The ones that do equate show almost zero difference in outcome.
This post was edited on 4/11/22 at 12:14 pm
Posted on 4/11/22 at 2:35 pm to Hu_Flung_Pu
Well, there's a great book out on this: the Obesity Code. it;s all about the benefits of Fasting. Also, I lost weight before with little to no help on my A1C. After losing weight by fasting my numbers plunged off the hill.
ETA: The Obesity Code is by a Nephrologist that also has a weight loss clinic.
ETA: The Obesity Code is by a Nephrologist that also has a weight loss clinic.
This post was edited on 4/11/22 at 2:39 pm
Posted on 4/11/22 at 11:07 pm to Hu_Flung_Pu
quote:
Sounds like a bunch of bogus stuff. Toxins? Specifically what toxins?
Check out David Sinclair's work; I don't have the time or expertise to summarize properly. I will say, I've read a lot of studies, books, and listened to podcasts by experts in the field. I'm convinced of the benefits and I've experienced many first hand.
This post was edited on 4/11/22 at 11:08 pm
Posted on 4/13/22 at 8:06 am to transcend
From another board. Fasting advantages-
1) Fasting raises metabolism up to 72h. Caloric restriction slows down metabolism.
2) Intermittent Fasting doesn't mean you eat less. It means you eat the same nutrition in a smaller time window. Caloric restriction is eating less (more chance it lacks nutrition).
3) Caloric restriction doesn't mean you are in a catabolic state. With fasting, you are.
4) Caloric restriction still raises mTor multiple times a day (higher risk for cancer), With IF it's one or two times. This gives more time for repair.
5) ghrelin is suppressed during a fast once you are in ketosis. It is not suppressed during caloric restriction (unless you follow a keto diet).
6) caloric restriction is a starvation diet. Your body will try to store all the fat it can. Fasting or IF is not starvation. It's more like a temporary break.
7) growth hormone raises 300% during a fast. It doesn't raise much during caloric restriction
1) Fasting raises metabolism up to 72h. Caloric restriction slows down metabolism.
2) Intermittent Fasting doesn't mean you eat less. It means you eat the same nutrition in a smaller time window. Caloric restriction is eating less (more chance it lacks nutrition).
3) Caloric restriction doesn't mean you are in a catabolic state. With fasting, you are.
4) Caloric restriction still raises mTor multiple times a day (higher risk for cancer), With IF it's one or two times. This gives more time for repair.
5) ghrelin is suppressed during a fast once you are in ketosis. It is not suppressed during caloric restriction (unless you follow a keto diet).
6) caloric restriction is a starvation diet. Your body will try to store all the fat it can. Fasting or IF is not starvation. It's more like a temporary break.
7) growth hormone raises 300% during a fast. It doesn't raise much during caloric restriction
Posted on 4/14/22 at 1:11 pm to TigerGman
quote:
The Obesity Code is by a Nephrologist
Great read
Posted on 4/14/22 at 3:30 pm to BobABooey
Good god that’s no way to live.
Posted on 5/4/22 at 8:24 am to BobABooey
Maintenance is really hard to dial in. Weight just seems to fluctuate for whatever reason. Mine for the past 3 days..
Monday- 174.1
Tuesday- 175.5
Today- 173.5
I have no idea what I did to make it jump and fall like that. I guess you just have to set a range and try to stay within it. It's easy to not eat enough by doing IF or to get fixated on not eating too much, so you go way under each day. I'm not sure how to balance all of this..
Monday- 174.1
Tuesday- 175.5
Today- 173.5
I have no idea what I did to make it jump and fall like that. I guess you just have to set a range and try to stay within it. It's easy to not eat enough by doing IF or to get fixated on not eating too much, so you go way under each day. I'm not sure how to balance all of this..
Posted on 5/4/22 at 10:28 am to brmark70816
You just need to take the lowest for the week or average for the week and compare week to week. Daily fluctuations are normal. There will even be weeks where you don’t lose any and then the next week you’re down 5 lbs
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