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I'll add one more anecdote for IF. I've been doing it for 3 years and for me it's been the most effective way to get in and stay in shape. Coffee with a bit o

I'll add one more anecdote for IF. I've been doing it for 3 years and for me it's been the most effective way to get in and stay in shape. Coffee with a bit of milk or cream in the morning keeps me until 1-3pm (I've never gone full bulletproof coffee, but coffee definitely helps.) As others have mentioned, a run feels really good toward the end of the fast. Heavy olympic lifting hasn't been a problem but I only lift on high calorie days, and not more than 4 times a week. If you are into the Leangains flavor of IF, lifting is the recommended way to do IF. I find that in my and my gfs case, lifting has been far more effective than cardio. I grew up with a mother as an aerobics instructor and I live in a very active Seattle, so I've seen and tried all number of diets and workout regimens. With IF I have the most energy and the fastest results. It's also reasonably easy to work into real life situations (travel, dinners at friends' houses, etc.). I will say that using a calorie and exercise counter is very very helpful when starting or resuming IF. Otherwise it is far too easy to mis-estimate calories in or out. I use Fatsecret app. And to calculate target calorie in/out, there is a great tool here at 1percentedge [1]. (Unfortunately it's in Flash, contacting the author to port to a mobile app is on my long list...) [1]: http://www.1percentedge.com/ifcalc/ http://www.1percentedge.com/ifcalc/

miseg 11y ago
I do IF, with milk in my tea and coffee before lunch, and then break the fast at lunch time. I think I better watch my milk input, particularly on non-lifting days (I'm a real amateur lifting), since it's probably bringing me out of "fasted" state according to my body. I drink a five cups of tea/coffee by lunch time.
- rsync 11y ago
  In response to both of you, I really don't think that you have "fasted" in a particular period if you are consuming calories at all. You're certainly restricting calories and I'm sure it's a positive step, healthwise, etc., but ... If we have a goal of depleting the energy stores in our liver, you're interrupting (and perhaps) sabotaging that. OR, if we are trying to restrict calories into a certain time window, you've opened up that window with the butter and the milk. You're no longer in the 16, you're in the 8 (so to speak).
  - doublerebel 11y ago
    It is a common misconception that any calories >0 break the fast. However, all IF coaches agree that the threshold for most people is around 50 calories [1]. Knowing this, I only take a splash of cream or milk in my coffee. [1]: http://www.marksdailyapple.com/forum/thread36172.html http://www.marksdailyapple.com/forum/thread36172.html

miseg 11y ago

I do IF, with milk in my tea and coffee before lunch, and then break the fast at lunch time. I think I better watch my milk input, particularly on non-lifting days (I'm a real amateur lifting), since it's probably bringing me out of "fasted" state according to my body. I drink a five cups of tea/coffee by lunch time.

rsync 11y ago
In response to both of you, I really don't think that you have "fasted" in a particular period if you are consuming calories at all. You're certainly restricting calories and I'm sure it's a positive step, healthwise, etc., but ... If we have a goal of depleting the energy stores in our liver, you're interrupting (and perhaps) sabotaging that. OR, if we are trying to restrict calories into a certain time window, you've opened up that window with the butter and the milk. You're no longer in the 16, you're in the 8 (so to speak).
- doublerebel 11y ago
  It is a common misconception that any calories >0 break the fast. However, all IF coaches agree that the threshold for most people is around 50 calories [1]. Knowing this, I only take a splash of cream or milk in my coffee. [1]: http://www.marksdailyapple.com/forum/thread36172.html http://www.marksdailyapple.com/forum/thread36172.html