8 ms·

This is a pretty fantastic writeup, short and simple on each topic with loads of sources. For those looking for something actionable, you may want to head to t

by Jemmeh 9y ago

This is a pretty fantastic writeup, short and simple on each topic with loads of sources. For those looking for something actionable, you may want to head to the reddit board for intermittent fasting. It's a good way to lower your caloric intake and increase autophagy. People doing intermittent fasting often also eat a keto diet that is mentioned in the writing as well. https://www.reddit.com/r/intermittentfasting/ https://www.reddit.com/r/intermittentfasting/ https://www.reddit.com/r/keto/ https://www.reddit.com/r/keto/

agumonkey 9y ago
My diet is almost small these days but I'm very curious about IF... Hoping I'll have willpower to do one
- fbr 9y ago
  Just try. For me that was way easier than expected.
- Jonovono 9y ago
  Honestly, it takes less willpower to do IF than to not do it :p 1. Wake up 2. Make Breakfast 3. Go on with day vs 1. Wake up 2. Go on with day.
  - agumonkey 9y ago
    one shot are easy, it's the semblance of regularity that is important
  - phaus 9y ago
    Less work doesn't necessarily mean less willpower. Maybe you don't get very hungry, but some people do and for them that's what makes it take more willpower to fast than not fast. Another thing to consider is that many people who don't feel like spending the effort to make breakfast will just buy something and eat it. Doesn't take much effort or willpower to stop at Dunkin Donuts or Starbucks on the way to work.
    - naasking 9y ago
      First there's the adaptation period. Even after you're adjusted you'll experience hunger sometimes, but once you start moving and have a coffee, tea or water, the hunger subsides. The only will power you'd need is just to have your morning drink before acknowledging you're hungry.
- Jemmeh 9y ago
  This is partially why I mentioned keto, keto keeps your blood sugar level very even so you don't get hungry as much. I find eating once per day to be quite easy as long as I eat the correct ratio of fat/protein/carbs. Also I worked up to eating once per day so that helped. (14 hrs for 2 weeks, then 15 hrs for 2 weeks, 16 hours for 2 weeks, etc.)
deleted 9y ago
[deleted]
jbob2000 9y ago
I have made many attempts at fasting. I'm skinny as a rake and get very weak without some kind of constant caloric intake. I also get "hangry" and make bad decisions on an empty stomach. Is this just me? Or is this a thing that everyone has and just works through?
- Jonovono 9y ago
  I'm like you pretty skinny. I started IF and also going to the gym to try and put on weight. I never liked eating breakfast but did it because I thought it was something I had to do. It took me maybe a week or two of not eating breakfast until it felt normal - but now I could never go back. I feel much more in control. Before if I missed breakfast i'd be a mess and my stomach would be making all kinds of noises in meetings. Another plus I can eat massive lunches and dinners to make up for what I didn't eat at breakfast. I've still been able to gain weight this way!
  - projektir 9y ago
    I might try this, not because I believe in IF, but just because breakfast is annoying. Does coffee count as breakfast here, though?
    - mtgx 9y ago
      Not if it's black.
    - Jonovono 9y ago
      Ya, black coffee is fine. I can't remember the number but if it's under like 50kcal I think you'll stay in the fasting state, so you can even have like a small fruit. Definitely double check this though :p
    - Jemmeh 9y ago
      Black is fine. But protein (creamer) or sweetener(sugar/artificial) both spike your insulin which lessens autophagy. As the OP Article points out, autophagy leads to longevity in mice and lessens your chance of neurological disease. In 2016 a Nobel prize was given to Yoshinori Ohsumi for his work on autophagy. "After infection, autophagy can eliminate invading intracellular bacteria and viruses. Autophagy contributes to embryo development and cell differentiation. Cells also use autophagy to eliminate damaged proteins and organelles, a quality control mechanism that is critical for counteracting the negative consequences of aging. Disrupted autophagy has been linked to Parkinson's disease, type 2 diabetes and other disorders that appear in the elderly. Mutations in autophagy genes can cause genetic disease. Disturbances in the autophagic machinery have also been linked to cancer. Intense research is now ongoing to develop drugs that can target autophagy in various diseases." [1] That said, Dr. Jason Fung says black is better but he allows creamer if needed so that people stick with their fasts. [1]https://www.nobelprize.org/nobel_prizes/medicine/laureates/2016/press.html https://www.nobelprize.org/nobel_prizes/medicine/laureates/2...
Jonovono 9y ago
Also, a good subreddit for IF and weight training: https://www.reddit.com/r/leangains/ https://www.reddit.com/r/leangains/
AnIdiotOnTheNet 9y ago
I've lost about half my bodyweight, so I feel like my experience qualifies to me to offer my opinion that Keto's supposed anti-hunger effects are broscience crap. Ephedrine or amphetamines, those work.
- TACIXAT 9y ago
  Omega-3 fats are known to control hunger. That is probably where the claim that a high fat diet like keto can regulate appetite. https://www.livestrong.com/article/296534-omega-3-as-an-appetite-suppressant/ https://www.livestrong.com/article/296534-omega-3-as-an-appe...
  - Jemmeh 9y ago
    It's not about that. Here's a good youtube video explaining it. https://www.youtube.com/watch?v=Dan8qtgQRi8 https://www.youtube.com/watch?v=Dan8qtgQRi8
- QAPereo 9y ago
  I’ve never actually talked about this online before, but now I’m going to. I used to weigh over 560lbs, and I’ve lost 190 of that, with more going every week. I spent a lot of time on this, tried a lot of diets, tried medication, and ultimately considered surgery. In the end a ferocious commitment to eating less, eating better, and moving around more was what worked, and continues to work. Years ago I went to a medically supervised weight loss program, twice, and met a loooot of people of all ages, all with serious weight problems. A few found success with surgery, and maybe half of those kept it off. Of the half that did, they knew going in that they were ready for the hard work, but they were so big they needed a boost to get moving. The people who used drugs never kept it off. The the people who thought the magic was in some special way of eating never kept it off. The people who committed to lifelong lifestyle change kept it off, and it didn’t seem to matter if it was Keto, Atkins, Paleo, or any permutation of potentially healthy lifestyles. The active ingredient is not the plan, it is the desire to commit to the plan with all of your being... for years, forever. For me at least, it was also a matter of growing the fuck up, really taking responsibility for my negative patterns of thought and behavior, and relentlessly working on them in a positive way. It’s hard, but I went from barely being able to walk, to jogging up stairs. Everyone is a bit different, everyone has different issues with food and exercise, and everyone probably has to use a slightly different approach. Still, some constants for me were the need to ditch fast food completely, and soda is now a very rare treat. More than that however, I had to slowly alter my mental habits about food, and really pay attention to how I felt, especially after an unhealthy meal. I basically tried to form new habits to take the place of old destructive habits. Anyway, enough babble from me, I just wanted to add my own perspective as someone doing the work to live, and live well. Edit: I forgot to mention what actually made me post this in the first place, that I found intermittent fasting genuinely helpful. In particular I tend not to have cravings until after I’ve had my first real meal, so I just start a bit later, and have a defined cut-off. I have something with plenty of fiber in the morning, and then just lay off until lunch. More protein with each meal, less sugar, and plenty of fiber, and normal portions.

by Jemmeh 9y ago

agumonkey 9y ago

My diet is almost small these days but I'm very curious about IF... Hoping I'll have willpower to do one

fbr 9y ago
Just try. For me that was way easier than expected.
Jonovono 9y ago
Honestly, it takes less willpower to do IF than to not do it :p 1. Wake up 2. Make Breakfast 3. Go on with day vs 1. Wake up 2. Go on with day.
- agumonkey 9y ago
  one shot are easy, it's the semblance of regularity that is important
- phaus 9y ago
  Less work doesn't necessarily mean less willpower. Maybe you don't get very hungry, but some people do and for them that's what makes it take more willpower to fast than not fast. Another thing to consider is that many people who don't feel like spending the effort to make breakfast will just buy something and eat it. Doesn't take much effort or willpower to stop at Dunkin Donuts or Starbucks on the way to work.
  - naasking 9y ago
    First there's the adaptation period. Even after you're adjusted you'll experience hunger sometimes, but once you start moving and have a coffee, tea or water, the hunger subsides. The only will power you'd need is just to have your morning drink before acknowledging you're hungry.
Jemmeh 9y ago
This is partially why I mentioned keto, keto keeps your blood sugar level very even so you don't get hungry as much. I find eating once per day to be quite easy as long as I eat the correct ratio of fat/protein/carbs. Also I worked up to eating once per day so that helped. (14 hrs for 2 weeks, then 15 hrs for 2 weeks, 16 hours for 2 weeks, etc.)

deleted 9y ago

[deleted]

jbob2000 9y ago

I have made many attempts at fasting. I'm skinny as a rake and get very weak without some kind of constant caloric intake. I also get "hangry" and make bad decisions on an empty stomach. Is this just me? Or is this a thing that everyone has and just works through?

Jonovono 9y ago
I'm like you pretty skinny. I started IF and also going to the gym to try and put on weight. I never liked eating breakfast but did it because I thought it was something I had to do. It took me maybe a week or two of not eating breakfast until it felt normal - but now I could never go back. I feel much more in control. Before if I missed breakfast i'd be a mess and my stomach would be making all kinds of noises in meetings. Another plus I can eat massive lunches and dinners to make up for what I didn't eat at breakfast. I've still been able to gain weight this way!
- projektir 9y ago
  I might try this, not because I believe in IF, but just because breakfast is annoying. Does coffee count as breakfast here, though?
  - mtgx 9y ago
    Not if it's black.
  - Jonovono 9y ago
    Ya, black coffee is fine. I can't remember the number but if it's under like 50kcal I think you'll stay in the fasting state, so you can even have like a small fruit. Definitely double check this though :p
  - Jemmeh 9y ago
    Black is fine. But protein (creamer) or sweetener(sugar/artificial) both spike your insulin which lessens autophagy. As the OP Article points out, autophagy leads to longevity in mice and lessens your chance of neurological disease. In 2016 a Nobel prize was given to Yoshinori Ohsumi for his work on autophagy. "After infection, autophagy can eliminate invading intracellular bacteria and viruses. Autophagy contributes to embryo development and cell differentiation. Cells also use autophagy to eliminate damaged proteins and organelles, a quality control mechanism that is critical for counteracting the negative consequences of aging. Disrupted autophagy has been linked to Parkinson's disease, type 2 diabetes and other disorders that appear in the elderly. Mutations in autophagy genes can cause genetic disease. Disturbances in the autophagic machinery have also been linked to cancer. Intense research is now ongoing to develop drugs that can target autophagy in various diseases." [1] That said, Dr. Jason Fung says black is better but he allows creamer if needed so that people stick with their fasts. [1]https://www.nobelprize.org/nobel_prizes/medicine/laureates/2016/press.html https://www.nobelprize.org/nobel_prizes/medicine/laureates/2...

Jonovono 9y ago

Also, a good subreddit for IF and weight training: https://www.reddit.com/r/leangains/ https://www.reddit.com/r/leangains/

AnIdiotOnTheNet 9y ago

I've lost about half my bodyweight, so I feel like my experience qualifies to me to offer my opinion that Keto's supposed anti-hunger effects are broscience crap. Ephedrine or amphetamines, those work.

TACIXAT 9y ago
Omega-3 fats are known to control hunger. That is probably where the claim that a high fat diet like keto can regulate appetite. https://www.livestrong.com/article/296534-omega-3-as-an-appetite-suppressant/ https://www.livestrong.com/article/296534-omega-3-as-an-appe...
- Jemmeh 9y ago
  It's not about that. Here's a good youtube video explaining it. https://www.youtube.com/watch?v=Dan8qtgQRi8 https://www.youtube.com/watch?v=Dan8qtgQRi8
QAPereo 9y ago
I’ve never actually talked about this online before, but now I’m going to. I used to weigh over 560lbs, and I’ve lost 190 of that, with more going every week. I spent a lot of time on this, tried a lot of diets, tried medication, and ultimately considered surgery. In the end a ferocious commitment to eating less, eating better, and moving around more was what worked, and continues to work. Years ago I went to a medically supervised weight loss program, twice, and met a loooot of people of all ages, all with serious weight problems. A few found success with surgery, and maybe half of those kept it off. Of the half that did, they knew going in that they were ready for the hard work, but they were so big they needed a boost to get moving. The people who used drugs never kept it off. The the people who thought the magic was in some special way of eating never kept it off. The people who committed to lifelong lifestyle change kept it off, and it didn’t seem to matter if it was Keto, Atkins, Paleo, or any permutation of potentially healthy lifestyles. The active ingredient is not the plan, it is the desire to commit to the plan with all of your being... for years, forever. For me at least, it was also a matter of growing the fuck up, really taking responsibility for my negative patterns of thought and behavior, and relentlessly working on them in a positive way. It’s hard, but I went from barely being able to walk, to jogging up stairs. Everyone is a bit different, everyone has different issues with food and exercise, and everyone probably has to use a slightly different approach. Still, some constants for me were the need to ditch fast food completely, and soda is now a very rare treat. More than that however, I had to slowly alter my mental habits about food, and really pay attention to how I felt, especially after an unhealthy meal. I basically tried to form new habits to take the place of old destructive habits. Anyway, enough babble from me, I just wanted to add my own perspective as someone doing the work to live, and live well. Edit: I forgot to mention what actually made me post this in the first place, that I found intermittent fasting genuinely helpful. In particular I tend not to have cravings until after I’ve had my first real meal, so I just start a bit later, and have a defined cut-off. I have something with plenty of fiber in the morning, and then just lay off until lunch. More protein with each meal, less sugar, and plenty of fiber, and normal portions.