Millsy I train fasted all the time. Keeps the weight down for definite and really helps longer endurance stuff as you’ve already adapted to using fat as an energy source
Mental and Physical health hacks, resources and advice
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I found that as I got older, the normal calorie restricted diet and exercise didn’t work for me.
I started doing keto about 2-3 yrs ago with IF (because the two diets worked so well together). I stuck to keto pretty well and ramped up the IF quite rapidly. I probably lost about 2 stone initially, but had a setback and seemed to plateau after that and couldn’t shift any more weight. I originally started doing 16:8 but that didn’t produce any results and settled on one meal a day (OMAD) for a long time but the weight just didn’t shift after the initial weight loss. I did a few 3 day fasts in the early stages but found that I couldn’t do them regularly as they were difficult to do as I cook all the food in our house. It also seemed to affect doing exercise on a regular basis because of the fasting and lacking energy (although I was doing some running and HIIT sessions). Overall though, I got to the point where I felt like nothing I was doing was producing results.
I’m still on a low carb diet (trying to veer towards clean keto to keep the calories down), but have pretty much ditched IF and have tried to focus more on resistance training and walking regularly.
There seems to have been a shift in thinking from HIIT sessions being the in vogue thing to do where it is now back to steady state cardio. I’ve seen lots of YT videos on the benefits of walking. Personally, when I did a HIIT session, I might need 2-3 days to recover (or I would get ill from it which was even worse), which then limits the amount of exercise I can accomplish in a week, so I’m now trying to do little and often - either weights (to build lean muscle) or walking most days but not to excess so I can do it on a consistent basis.
I wonder if part of the problem with the keto/IF diet for me personally is whether my body reacted by slowing down my metabolism to counter the quite drastic changes that I made or other mechanisms that the body employs. It might have been that gradually building up to it would have been a better option. The problem with keto and IF as I see it as they are quite binary – you are either in ketosis or you aren’t and you are either fasting or you aren’t which doesn’t give you much latitude.
BlainSA that’s partially true, but with keto (n=1), i can eat more calories than on a high carb diet and lose more weight. calories in-calories out is a good guide, but it’s not the entire picture
and when it comes to fasting, it’s unquestionably easier for me when my carbs are low, i just don’t get hungry and my blood sugar is significantly more stable. it also depends on how your body processes carbs. i did blood sugar testing for several months (baseline, 1 hr post meal, and 3 hours post meal) and i discovered that i can handle bread significantly better than potatoes, as one example. my wife is the opposite, so it’s never a one size fits all solution or strategy.
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303abuser None of what I’ve said is wrong. The caloric in and out is the overriding factor whether you’re in fat burning mode or not.
whatever Yes, metabolic changes as a result of fasting do happen. That’s why it’s good to measure your caloric intake to make sure the deficit is not too much and you avoid starvation mode.
whatever The problem with keto and IF as I see it as they are quite binary – you are either in ketosis or you aren’t and you are either fasting or you aren’t which doesn’t give you much latitude.
that’s only true at the beginning. it took me a couple of years, but i’m pretty much completely metabolically flexible now. i can get all the energy i need from either carbs or fat, while maintaining my weight. i feel a lot better when i’m keeping carbs under 30 grams/day, but there’s something to be said for enjoying eating and not burning out on a certain diet too. now it’s 5-6 days a week keto and 1-2 where i just don’t worry about it too much and that works because of the volume of exercise i normally do.
BlainSA for sure. i always try to make sure people understand i’m only talking about my own experience and that everyone can react differently to the same diet/routine. i’ve done a lot of reading and my wife is always on top of this stuff (she’s got a wholistic nutrient certificate along with being a pharmacist), but i’m not an expert.
Has anyone suggested a good walk yet?
If not, I’d like to.
Along_the_Wire I train fasted
Millsy isn’t going to like train fasting.
Taking the 18:57 stopper all the way to Southampton without a 6 pack of Staropramen tins and a massive pack of Marks & Spencer’s mini sausage rolls? Can’t see him doing that.
Saw Kermode again last night on the 1836 from Waterloo. I had a couple of train beers and a beef and onion sub from M&S Food. Not sure what he had but can assume some form of can.
Cheers Millsy.
A can of Bittertainment I expect.
Phil-McRackin A can of Bittertainment I expect.
You biatch!
Fascinated to know where Kermode stands on muscular prog?
mono-stereo Hopefully not front and centre, tops off.