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TOPIC: alternate day fasting

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August 6, 2012 2:26 PM
Did anyone else watch the program this fasting on BBC2 tonight? I have to say so far I'm sold. The way the guy was able to fast for just two days a week and the results he had were pretty impressive. So two days a week eat just 500 calories and the rest of the week eat what you normally would sounds simple.

I'll let you know how I get on :)
  17053890
August 6, 2012 2:27 PM
Yeah - I watched it too - really interesting and very well presented! Definately worth considering!
  9700880
August 6, 2012 2:34 PM
Yip. There is another post on it too!

I am going to try it for 6 weeks and see how it goes.
x
  21019603
August 6, 2012 2:35 PM
I didn't see it as sadly my tv has been taken over by Olympic-mad parents, but I'll have a look for it on iplayer tomorrow or something, sounds really interesting!
  21085675
August 6, 2012 2:41 PM
QUOTE:

I didn't see it as sadly my tv has been taken over by Olympic-mad parents, but I'll have a look for it on iplayer tomorrow or something, sounds really interesting!


Yeah I would definately recommend it, I'm giving it a go. Hopefully get some good results from it
  17053890
August 6, 2012 3:02 PM
I have tried that myself and it does work, but you have to be careful of what you eat after your fasting day. Its easy to go nuts and stuff your face because you went hungry for a whole day. The first two weeks I was feeling pretty sh*tty, but the third week i was used to not eating and had no problems(I fasted every other day, meaning i had 3-4 days of fasting a week)-which is pretty extreme, I know. I exercised every day, had no problems with that. Just make sure you drink a lot of water!
  27372642
August 6, 2012 3:33 PM
QUOTE:

Did anyone else watch the program this fasting on BBC2 tonight? I have to say so far I'm sold. The way the guy was able to fast for just two days a week and the results he had were pretty impressive. So two days a week eat just 500 calories and the rest of the week eat what you normally would sounds simple.

I'll let you know how I get on :)


If you are thinking of trying this I would recommend reading the two page interview with Michael Mosley in this week's 'RadioTImes' (4-10 August) regarding the programme. He states "Ultimately, ageing is a product of a high metabolic rate, which in turn increases the number or free radicals we consume. If you stress the body out by restricting calories or fasting, this seems to cause it to adapt and slow the metabolism down...Where fasting comes in is that studies suggest it can restrict the growth of IGF-1 in adults - as long as you simultaneously cut the amount of protein you eat." The Government recommended figure of 55g of protein a day is quoted in the article.

While I found the programme fascinating I am not keen on intentionally slowing my metabolism or cutting protein while my goal is weight loss (without the loss of muscle and lean tissue). Once I have reached my target weight I will look into the subject further as the improvements to his health and the reduction in his risk of developing chronic diseases was impressive.
Edited by cereal_eater On August 6, 2012 3:35 PM
August 6, 2012 3:33 PM
Forgot to add - if you google "alternate day fasting"+"University of Illinois" (one of the institutes Michael Mosley visited during the programme) there are several interesting articles detailing their research.
Edited by cereal_eater On August 6, 2012 3:35 PM
August 6, 2012 4:09 PM
Two days a week at a 75% calorie reduction is equivalent to seven days at 21.5% reduction,

http://www.ncbi.nlm.nih.gov/pubmed/20921964

"IER is as effective as CER with regard to weight loss, insulin sensitivity and other health biomarkers, and may be offered as an alternative equivalent to CER for weight loss and reducing disease risk."

IER in this case was 650 calories 2 days a week.
  18022302
August 7, 2012 1:26 AM
I am another person who was charmed by the ADF concept on Horizon last night so after far too long on google afterwards I have a question abou the fasting day "feeding window"

Is it enough just to restrict to 400 cals over the day or should the calories be consumed in one "meal" I read 12 - 2pm was the control used in the Illinois study

I think I can genuinely manage a bowl of cereal and a bowl of soup over several hours, but skipping breakfast and dinner and "feeding" at lunch is more challenging. (Re-reading this I sound like a vampire!)

And for calculating the calorie cut should I base this on my BMR calories? MFP is targeting me with 1200 cals, I am 38, 5ft2" and 9st 10ish...no heart disease, diabetes, or have blood pressure, thyroid or gyno issues.

Finally - any good books or websites I need to read/visit before I take this on?

STx
  14030979
August 7, 2012 2:18 AM
i was going to try this and start today, i do drink quite of bit of black coffee and can easily do 400 calories every other day, with lots of black coffee a 200 calorie dinner and 200 calorie lunch, is this correct what I'm planning to do?
does it matter when you take the calories and what they made up of?
August 7, 2012 5:45 AM
This is what my plan is too. Does anyone know if it's 'allowed'?

I'd stick to it better if my fasting could be made up of healthy salad/veg lunch with a bit of protein, the odd celery stick or piece of fruit to snack on and very necessary coffee throughout the day!
Edited by Coconutfrosting On August 7, 2012 5:48 AM
August 7, 2012 5:50 AM
The article from the show.

http://www.bbc.co.uk/news/health-19112549
August 7, 2012 5:53 AM
I've dabbled with this before, but was put off by so many people naysaying it and makng me feel like a class A loon for tyring it, now that it's been more vindicated I'm back on it with a 500 calorie fast day today.

Fingers crossed for a happy and healthy future! :)
August 7, 2012 5:56 AM
Interesting. I've been learning a lot about Fasting Training for both weight loss and muscle gain. There seem to be several fasting styles out there. One that I am trying is a 12 - 16 hour fast then exercise regime. Basically, eat nothing after dinner, train in the morning and have a great lunch. That seems to fit my schedule and natural inclinations to a T.
August 7, 2012 5:59 AM
I saw the article about it online but wasn't sure if we could watch it in the states or not. I did like the concept a whole lot from what I read about it though..

Let us know your progress b/c I am really interested in it for sure!! Best of luck to you!! flowerforyou
  16043484
August 7, 2012 6:00 AM
I saw it and found it really interesting. Like the easier option of 500 calories one day and then what you want the next. Today I've had about 30 calories and still not hungry.

According to the programme, you don't binge on the second day. It's like your bodybrain gets the message that you only need so much.
  26943542
August 7, 2012 6:03 AM
You can watch the programme here -
http://www.bbc.co.uk/programmes/b006mgxf

I found it really interesting. Am thinking about trying it out - would be interested to hear how those doing it now/ soon get on.
  18196540
August 7, 2012 11:37 AM
Hi all, newbie here. I started alternative day fasting about a month ago by accident! I was just too busy one day and forgot about eating. Anyway, I'm 6 feet tall and was around 240 pounds at that time and wasn't dieting or exercising. So I did a little research on calorie restriction and ADF which helped me decide to make this diet a priority. I'm now a little over 30 days in to it and I've lost 47 pounds! Crazy right! And the kicker - I haven't exercised once! So I stumbled upon myfitnesspal for a way to track nutrition cause I've found I do have to make sure I eat certain foods on my alternate days in order to keep my energy and focus up. It's easy to "zone out" and feel droopy if I don't.

I've never dieted before or exercised seriously in my life and now at age 38 I'm thinking I'll give it a go and see what happens. This diet is crazy good and the weight is literally melting off by the day. I've tried researching this online and found little in the way of reputable data from peer reviewed sources. Knowing my luck, this diet is probably totally detrimental to my overall health but the results are so profound I don't want to stop. Does anyone here know of tips or research to view concerning ADF?

Thanks all!
  27405933
August 7, 2012 11:44 AM
QUOTE:

I am another person who was charmed by the ADF concept on Horizon last night so after far too long on google afterwards I have a question abou the fasting day "feeding window"

Is it enough just to restrict to 400 cals over the day or should the calories be consumed in one "meal" I read 12 - 2pm was the control used in the Illinois study

I think I can genuinely manage a bowl of cereal and a bowl of soup over several hours, but skipping breakfast and dinner and "feeding" at lunch is more challenging. (Re-reading this I sound like a vampire!)

And for calculating the calorie cut should I base this on my BMR calories? MFP is targeting me with 1200 cals, I am 38, 5ft2" and 9st 10ish...no heart disease, diabetes, or have blood pressure, thyroid or gyno issues.

Finally - any good books or websites I need to read/visit before I take this on?

STx


Just read an interview with Micheal Moseley, he said he generally ate scrambled eggs for breakfast and a light fish and veg meal for dinner so yeah throughout the day was how he did it mainly
August 7, 2012 11:48 AM
Its technically not a fast if you eat every day though. Just sayin.
  27372642
August 7, 2012 11:50 AM
Pick up the book "Eat Stop Eat" by Brad Pilon if you want to learn more.
August 7, 2012 11:56 AM
IF is definately not for everbody. That being said it is highly effective at controlling weight and improving overall health. If you can make it work. Sometimes people use it as a means to just eat what they want on their feed days, and it doesnt work that way. A fast can be easily offset by binge eating.

If you have a good relationship with food and can tolerate periods of hunger without overdoing it your feed days with vengeance, then it may be worth looking into. But I wouldnt dive in until your certain its ideal for you.
August 7, 2012 11:57 AM
i do that sometimes. probably once a week for 16-20 hours.
  5133274
August 7, 2012 12:00 PM
i also reccomend alternate day fisting
  21854232

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