MUScoop

MUScoop => The Superbar => Topic started by: vogue65 on August 16, 2020, 04:09:03 PM

Title: Anyone do I.F.?
Post by: vogue65 on August 16, 2020, 04:09:03 PM
Where have I been?
Found it in Golf Magazine, even my nurse practitioner knew all about it.
I expect you guys to help keep me current, show a little respect.

I.F. is Intermitant Fasting and it really works.

I eat from 10:30 A.M to 6:30 in the evening, then fast from 6:30 @ night until 10:30 in the morning.
No problem.
Eat whatever I want for 8 hours and then sleep it off.

I've gone from 250 as a bartender on Wisconsin Ave. to 160 in the Marines and back and forth over the years.  I've done W.W., O.A., Atkins, you name it.

The theory is the food, sugar in the gut is metabolized in 6 hours, then the body burns fat for 10 hours (fasting).  It couldn't be easier.
Title: Re: Anyone do I.F.?
Post by: Retire0 on August 16, 2020, 04:13:59 PM
Yeah, it works if you don’t have a work social life. Lunches, golf outings etc.

If I was grinding in an office, I’d be one meal a day with Grizzly as a supplement.
Title: Re: Anyone do I.F.?
Post by: mu_hilltopper on August 16, 2020, 04:17:39 PM
I tried it for about a couple months .. Noon-7pm .. which basically equates to "skip breakfast and don't snack at night."

Skipping breakfast was semi-ok.  I'd be hungry for 45 minutes and it would pass.

But the results .. I might have lost 0-3 pounds.  I hover in a 5 pound range, so losing 3 isn't real.   

Then COVID kicked in and I decided I really like a bowl of Cap'n Crunchberries in the morning so I quit.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on August 16, 2020, 04:26:28 PM
I do it as much for limiting calories as anything.

I haven't seen the weight loss benefits, but it does stop me from gaining weight.

I'm a noon-8pm. I've done 20 hour IF as well as doing multi-day fasts. Noon-8 seems to be the most tolerable for me.
Title: Re: Anyone do I.F.?
Post by: jficke13 on August 16, 2020, 08:50:38 PM
Yeah, it works if you don’t have a work social life. Lunches, golf outings etc.

If I was grinding in an office, I’d be one meal a day with Grizzly as a supplement.

What is "Grizzly"?
Title: Re: Anyone do I.F.?
Post by: Spaniel with a Short Tail on August 16, 2020, 11:42:56 PM
I tried it for about a couple months .. Noon-7pm .. which basically equates to "skip breakfast and don't snack at night."

Skipping breakfast was semi-ok.  I'd be hungry for 45 minutes and it would pass.

But the results .. I might have lost 0-3 pounds.  I hover in a 5 pound range, so losing 3 isn't real.   

Then COVID kicked in and I decided I really like a bowl of Cap'n Crunchberries in the morning so I quit.

Did you feel crunchatized?

(http://2.bp.blogspot.com/-QSSopriu4vI/T_5S1E9GP8I/AAAAAAAAAKI/F1RnCkwPa1o/s1600/crunch-berries.jpg)
Title: Re: Anyone do I.F.?
Post by: Fluffy Blue Monster on August 17, 2020, 07:10:21 AM
I kinda think any diet that requires you to not eat when you’re hungry is doomed to fail.
Title: Re: Anyone do I.F.?
Post by: Galway Eagle on August 17, 2020, 08:57:24 AM
I do it 8on 12:30-8:30 16 off. I found its very manageable on a low carb diet. If I have snuck in anything sugary, had a few beers, or forgot ate something breaded it's painfully hard to do.
Title: Re: Anyone do I.F.?
Post by: GooooMarquette on August 17, 2020, 09:01:48 AM
I kinda think any diet that requires you to not eat when you’re hungry is doomed to fail.

Yep. I fast between breakfast and lunch, lunch and dinner, dinner and my evening snack, and my evening snack and breakfast. It works fine because I get plenty of exercise and eat (mostly) healthy foods.
Title: Re: Anyone do I.F.?
Post by: MU82 on August 17, 2020, 10:27:17 AM
On June 1, I decided I wanted to lose about 15 pounds.

Ate a healthy breakfast every day. Most common was banana, apple and a tablespoon of peanut butter, but also often had other fruit. Occasionally an egg with cheese on an English muffin.

Healthy lunch around 1 pm daily, usually either a salad or a sammich, but sometimes something like hummus and veggies.

If hungry mid-morning or mid-afternoon, very light snack, usually fruit and/or a few almonds.

Dinner with my wife. No real restrictions, though usually followed guidelines for what a "serving" of something was. Never had seconds (which was fine because I usually was full). Several times a week we'd have a big salad (usually on days when I did not have salad for lunch) topped with grilled chicken, grilled pork loin, bean burger, or some other protein.

Only 3 real "rules":

1. Drink lots of water. 2. No eating after 8 pm. 3. Very few salty snacks or sweets (none at all most days).

Also generally limited beer consumption to 2 times per week, with only 2-3 beers each time, and no gobbling down salty snacks while I drank (as I too often have done).

Main exercise: brisk daily walk.

Ended up losing 17 pounds in just under 2 months. All the pants fit now and I feel better. It was pretty easy, as it usually is when I put my mind to it and don't get "lazy" by eating a bunch of crud.

Good luck to all trying to keep themselves healthy.
Title: Re: Anyone do I.F.?
Post by: Retire0 on August 17, 2020, 12:13:54 PM
(https://www.northerner.com/pub/media/catalog/product/cache/189fe8db56a91dc68672618a725a226d/g/r/grizzly_wintergreen_pouches_213132_feb_2020.jpg)
Title: Re: Anyone do I.F.?
Post by: Elonsmusk on August 18, 2020, 08:17:34 PM
Simple formula for good health and weight:

No sugar, no flour, no snacks.

Sugar is wreaks havoc on our body.  If you can do one nutritional modification, eliminate sugars.  Many think smoothies are healthy, yet when fruit is blended/pureed it loses much of its nutritional value and spikes blood sugar.

Title: Re: Anyone do I.F.?
Post by: jesmu84 on August 18, 2020, 09:48:43 PM
Simple formula for good health and weight:

No sugar, no flour, no snacks.

Sugar is wreaks havoc on our body.  If you can do one nutritional modification, eliminate sugars.  Many think smoothies are healthy, yet when fruit is blended/pureed it loses much of its nutritional value and spikes blood sugar.

These 2 things are not necessarily related.

Weight is all about calories in/calories out.

Health is far different/more complicated.

You can eat only flour/sugar/snacks and be at a perfectly healthy weight.

Also, it would be nearly impossible to completely eliminate sugar from a human diet and maintain good health.
Title: Re: Anyone do I.F.?
Post by: ZiggysFryBoy on August 18, 2020, 10:32:27 PM
Grain free, aina?

Dr. Jason Fang wrote a great book about IF, medical but in people terms.  It's great for Type 2 diabetics and other weight related issues.

I was literally going to start IF the first week of the covid shutdown, but being cooped up quickly turned into intermittent bourbon.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on August 18, 2020, 10:58:54 PM
Grain free, aina?

Dr. Jason Fang wrote a great book about IF, medical but in people terms.  It's great for Type 2 diabetics and other weight related issues.

I was literally going to start IF the first week of the covid shutdown, but being cooped up quickly turned into intermittent bourbon.

Fung is just okay. A little too "one track" for me.

Hormones matter. Calories matter. Macronutrients matter.

Also, stevia is fine.
Title: Re: Anyone do I.F.?
Post by: real chili 83 on August 19, 2020, 04:15:53 AM
Refined carbs/sugar seemed to be killers for weight loss. 

Anyone try flour made from ancient grains?

https://sunriseflourmill.com/
Title: Re: Anyone do I.F.?
Post by: MU82 on August 19, 2020, 07:24:39 AM
Remember that diet candy from the '70s, "Ayds"?

Unfortunately named, given what was to transpire medically in the '80s.

It was a scam anyway, as most quick-fix diet things are.
Title: Re: Anyone do I.F.?
Post by: warriorchick on August 19, 2020, 08:12:44 AM
Are you planning to do I.F. the rest of your life?

The best diets are the ones that train you to eat the way you should be eating all the time.  Otherwise, you are likely to revert to your old habits after the diet is over and gain it all back.

WW is a good example.  It is also endorsed by many nutritionists.
Title: Re: Anyone do I.F.?
Post by: GooooMarquette on August 19, 2020, 08:21:23 AM
Are you planning to do I.F. the rest of your life?

The best diets are the ones that train you to eat the way you should be eating all the time.  Otherwise, you are likely to revert to your old habits after the diet is over and gain it all back.

WW is a good example.  It is also endorsed by many nutritionists.


Also the Mediterranean diet. Olive oil; most protein from fish, with modest amounts of red meats; lots of legumes, fruits and veggies; unrefined cereals and grains. This is pretty close to my current diet (the two exceptions being that I eat more dairy and sugar than recommended).
Title: Re: Anyone do I.F.?
Post by: jesmu84 on August 19, 2020, 08:52:18 AM
Are you planning to do I.F. the rest of your life?

The best diets are the ones that train you to eat the way you should be eating all the time.  Otherwise, you are likely to revert to your old habits after the diet is over and gain it all back.

WW is a good example.  It is also endorsed by many nutritionists.

Yes.

There is strong evidence to suggest IF/time restricted feeding is the way we should be eating.
Title: Re: Anyone do I.F.?
Post by: GooooMarquette on August 19, 2020, 09:10:15 AM
Yes.

There is strong evidence to suggest IF/time restricted feeding is the way we should be eating.

Just curious - do you combine the time restricted eating with a Mediterranean diet? Because there is strong evidence to suggest that the MD improves health significantly as well.
Title: Re: Anyone do I.F.?
Post by: vogue65 on August 19, 2020, 09:29:16 AM
Yes.

There is strong evidence to suggest IF/time restricted feeding is the way we should be eating.

Two weeks in and I find the major benefit is that I'm sleeping when hungery.
I was a grazer because when I got hungery I ate.
Now my only feeling of hunger is for a few hours in the morning when my will power as its best.
I like the wording and concept of "time restricted feeding".  Thank you.
My life has been counting calories and carb. restrictions with a good dose of guilt.
Now with only 8 hours of eating every day I have to make every meal count. 


Title: Re: Anyone do I.F.?
Post by: jesmu84 on August 19, 2020, 09:56:01 AM
Just curious - do you combine the time restricted eating with a Mediterranean diet? Because there is strong evidence to suggest that the MD improves health significantly as well.

I personally do not.

As I said above, I primarily use IF/TRF as a way to control calorie intake (weight management). Any "health" benefits are secondary for me.
Title: Re: Anyone do I.F.?
Post by: Hards_Alumni on August 20, 2020, 07:34:31 AM
People who bemoan grains and sugar as the devil probably overindulge... and that is their true problem.  Our society has a sugar addiction, and it shows.

But there are sugars and there are sugars.  Added sugars and simple sugars are not good for you.  Skipping fruit because they have sugar in them?  Stupidity.

Title: Re: Anyone do I.F.?
Post by: jficke13 on August 20, 2020, 08:33:26 AM
People who bemoan grains and sugar as the devil probably overindulge... and that is their true problem.  Our society has a sugar addiction, and it shows.

But there are sugars and there are sugars.  Added sugars and simple sugars are not good for you.  Skipping fruit because they have sugar in them?  Stupidity.

For what it's worth, there are at least some researchers who point to fructose (i.e. the sugar in fruit) as being uniquely harmful.

https://peterattiamd.com/rickjohnson/

Though, to your point, a clear distinction is made between fructose + fiber (e.g. eating a whole piece of fruit) vs fructose with no fiber (e.g. drinking a high fructose corn syrup sweetened beverage, like a Coke).

Not a scientist/doctor and can't comment on the veracity of this podcast, but it's interesting to think about and passes the smell test, so it could be plausible.
Title: Re: Anyone do I.F.?
Post by: 4everwarriors on August 20, 2020, 08:39:00 AM
Y'all need ta reed, Grain Brain by David Perlmutter, M.D., hey?
Title: Re: Anyone do I.F.?
Post by: warriorchick on August 20, 2020, 08:40:24 AM
For what it's worth, there are at least some researchers who point to fructose (i.e. the sugar in fruit) as being uniquely harmful.

https://peterattiamd.com/rickjohnson/

Though, to your point, a clear distinction is made between fructose + fiber (e.g. eating a whole piece of fruit) vs fructose with no fiber (e.g. drinking a high fructose corn syrup sweetened beverage, like a Coke).

Not a scientist/doctor and can't comment on the veracity of this podcast, but it's interesting to think about and passes the smell test, so it could be plausible.

If you can't even eat fruit, I would just as soon die earlier.  What is the point of a longer life if it is not enjoyable?
Title: Re: Anyone do I.F.?
Post by: jficke13 on August 20, 2020, 08:42:01 AM
Y'all need ta reed, Grain Brain by David Perlmutter, M.D., hey?

From Wikipedia:

"Career
Perlmutter is the author of health books, and is known for advocating a functional and holistic approach toward treating brain disorders.[2][4][5] Perlmutter serves as a medical advisor for The Dr. Oz Show and Men's Health.[6][7]"

So... that'll be a big nope from me.
Title: Re: Anyone do I.F.?
Post by: jficke13 on August 20, 2020, 08:44:28 AM
If you can't even eat fruit, I would just as soon die earlier.  What is the point of a longer life if it is not enjoyable?

I guess I wasn't trying to say fruit is evil and must be destroyed, merely that there are some researchers looking into the ways that different sugars are metabolized and that some have the opinion that fructose is worse for you than other carbohydrates. It's interesting to note, and like someone said above, moderation is probably key here.

I call fruit nature's candy. It's delicious.
Title: Re: Anyone do I.F.?
Post by: 4everwarriors on August 20, 2020, 09:01:36 AM
Ta each der own, hey?
Title: Re: Anyone do I.F.?
Post by: Hards_Alumni on August 20, 2020, 09:26:58 AM
Of course to each their own.  But we could probably stand to knock off the processed foods entirely.

People should probably stick to eating the things we've been eating for millions of years.  Spam isn't one of those.  Whole grain bread is great for you.  Nutritionally, high fiber content, vitamins abound.  Now, if you eat that bleached white flour Wonderbread?  Yeah, that's not so good.

A reasonable question to ask yourself if you're not sure what to eat, or if the latest fad diet is going to work is, "Is this something that people could have eaten two hundred years ago?"  If yes, then it is probably a good idea.

I'm not saying all preservatives are bad, but eating them daily is not a good idea.
Title: Re: Anyone do I.F.?
Post by: Galway Eagle on August 20, 2020, 09:58:31 AM
People who bemoan grains and sugar as the devil probably overindulge... and that is their true problem.  Our society has a sugar addiction, and it shows.

But there are sugars and there are sugars.  Added sugars and simple sugars are not good for you.  Skipping fruit because they have sugar in them?  Stupidity.

Start reading what the ingredients are in your food and you'll realize just how many foods that are supposedly good still have added simple sugar including most whole grain breads. Are they better than wonder bread and standard hot dog buns? Absolutely. But it's really out of control just how much sugar is in the American diet.

Also I stand by jfickle's point about how it is metabolized. There's a lot of evidence that a carb is a carb is a carb. Just some come with other ingredients (fiber, vitamins) and make them better in different areas.

One thing people should agree on is vegans are suckers pulled into a 7th day Adventist funded campaign that exponentially increases their carb intake to an unhealthy level.
Title: Re: Anyone do I.F.?
Post by: Hards_Alumni on August 20, 2020, 10:13:54 AM
Start reading what the ingredients are in your food and you'll realize just how many foods that are supposedly good still have added simple sugar including most whole grain breads. Are they better than wonder bread and standard hot dog buns? Absolutely. But it's really out of control just how much sugar is in the American diet.

Also I stand by jfickle's point about how it is metabolized. There's a lot of evidence that a carb is a carb is a carb. Just some come with other ingredients (fiber, vitamins) and make them better in different areas.

One thing people should agree on is vegans are suckers pulled into a 7th day Adventist funded campaign that exponentially increases their carb intake to an unhealthy level.

I'm very careful with what I buy. :)  Also, yes a carb is a carb.  But that doesn't mean they are poison.  That seems to be the implication around here.

And don't get me started on the "Keto" diet.
Title: Re: Anyone do I.F.?
Post by: Galway Eagle on August 20, 2020, 10:27:49 AM
I'm very careful with what I buy. :)  Also, yes a carb is a carb.  But that doesn't mean they are poison.  That seems to be the implication around here.

And don't get me started on the "Keto" diet.

I'm not saying that a keto diet is the way to go, but I do want to point out that they have something behind the claim by Ancel Keys that started America on the whole low fat thing to begin with that suspiciously correlated directly with an increase in Heart disease and diabetes.

At the end of the day there's multiple ways to skin a cat but someone sitting around questioning why they're always hungry eating chicken and rice might want to try a Keto or Modified Atkins diet
Title: Re: Anyone do I.F.?
Post by: Hards_Alumni on August 20, 2020, 11:10:10 AM
I'm not saying that a keto diet is the way to go, but I do want to point out that they have something behind the claim by Ancel Keys that started America on the whole low fat thing to begin with that suspiciously correlated directly with an increase in Heart disease and diabetes.

At the end of the day there's multiple ways to skin a cat but someone sitting around questioning why they're always hungry eating chicken and rice might want to try a Keto or Modified Atkins diet

I guess.  Or there are just a lot of people who don't know what actual hunger is.  Our culture tells us to eat by a clock, and that we need "three square meals" per day.  It is fine to be hungry, and most of the time that hunger can be fixed by drinking some water or tea.  Another major barrier that we face culturally with food is that we were probably all told to eat what was put in front of you... because of the starving kids in Africa, or to be a part of the clean plate club... or whatever each of us has been told in our lives.  We eat too much food, and we eat it too fast. 

Want to lose weight?  Cook your own meals at home and in smaller portions.  When you're done eating, drink a glass of water and set an alarm for 20 minutes.  If you were considering seconds because, "That wasn't enough food", you might be surprised that you're actually full now.

Low fat diet has crazy ties to the sugar/HFC lobby.  Our bodies (specifically our brain) require fats, and an entire generation was lead to believe that fats make you fat.  And I can tell you from daily experience, a lot of them are still convinced that fat is bad.  So instead they reach for the 'low fat' ranch.  Which is loaded with garbage and most importantly sodium.    Which causes hypertension.

Keto diet and Atkins are generally okay.  But people still over eat.  Excessive proteins consumed break down into fats and carbs.  Which is where people go wrong. 

Is someone a grazer?  Don't buy foods they can graze on.  Instead of a snack of chips (or something fast), having to put in the work of cooking an egg (or whatever) makes them think twice about what they're consuming. 

Simple advice:  Eat less food, with less additives, and cook it yourself.  Drink more water, and eat more slowly.  The older you get, the more this applies.
Title: Re: Anyone do I.F.?
Post by: Galway Eagle on August 20, 2020, 11:18:30 AM
I guess.  Or there are just a lot of people who don't know what actual hunger is.  Our culture tells us to eat by a clock, and that we need "three square meals" per day.  It is fine to be hungry, and most of the time that hunger can be fixed by drinking some water or tea.  Another major barrier that we face culturally with food is that we were probably all told to eat what was put in front of you... because of the starving kids in Africa, or to be a part of the clean plate club... or whatever each of us has been told in our lives.  We eat too much food, and we eat it too fast. 

Want to lose weight?  Cook your own meals at home and in smaller portions.  When you're done eating, drink a glass of water and set an alarm for 20 minutes.  If you were considering seconds because, "That wasn't enough food", you might be surprised that you're actually full now.

Low fat diet has crazy ties to the sugar/HFC lobby.  Our bodies (specifically our brain) require fats, and an entire generation was lead to believe that fats make you fat.  And I can tell you from daily experience, a lot of them are still convinced that fat is bad.  So instead they reach for the 'low fat' ranch.  Which is loaded with garbage and most importantly sodium.    Which causes hypertension.

Keto diet and Atkins are generally okay.  But people still over eat.  Excessive proteins consumed break down into fats and carbs.  Which is where people go wrong. 

Is someone a grazer?  Don't buy foods they can graze on.  Instead of a snack of chips (or something fast), having to put in the work of cooking an egg (or whatever) makes them think twice about what they're consuming. 

Simple advice:  Eat less food, with less additives, and cook it yourself.  Drink more water, and eat more slowly.  The older you get, the more this applies.

This is generally where I fall as well. Except with snacking, I believe in unseasoned pork rinds, macadamia nuts, or Almonds are usually dense and fatty enough to do the trick in small quantities if the meal didn't do it.
Title: Re: Anyone do I.F.?
Post by: Hards_Alumni on August 20, 2020, 11:23:17 AM
This is generally where I fall as well. Except with snacking, I believe in unseasoned pork rinds, macadamia nuts, or Almonds are usually dense and fatty enough to do the trick in small quantities if the meal didn't do it.

Snacking is fine, but people tend to turn 'snacks' into meals by accident.  Some folks have very little control when it comes to food.  Nuts and homemade dehydrated foods are my go to snacks... but a big bin of unsalted peanut free mixed nuts from Costco usually lasts me months. 
Title: Re: Anyone do I.F.?
Post by: real chili 83 on August 20, 2020, 12:06:59 PM
BACON!
Title: Re: Anyone do I.F.?
Post by: Fluffy Blue Monster on August 20, 2020, 12:18:20 PM
Simple advice:  Eat less food, with less additives, and cook it yourself.  Drink more water, and eat more slowly.  The older you get, the more this applies.


Sounds great.

(https://i.gifer.com/cxV.gif)
Title: Re: Anyone do I.F.?
Post by: Hards_Alumni on August 20, 2020, 12:25:33 PM

Sounds great.

(https://i.gifer.com/cxV.gif)

I hear you.  Getting old sucks, can't eat everything you see anymore.
Title: Re: Anyone do I.F.?
Post by: Galway Eagle on August 20, 2020, 01:10:02 PM
BACON!

Irish/English bacon? Canadian bacon? American streaky bacon? Duck bacon? Pork belly bacon? Bacon bits?
Title: Re: Anyone do I.F.?
Post by: Fluffy Blue Monster on August 20, 2020, 01:12:04 PM
I hear you.  Getting old sucks, can't eat everything you see anymore.


I know.  I actually don't.  I don't really follow a strict diet of any sort - eat less, move more.
Title: Re: Anyone do I.F.?
Post by: TAMU Eagle on August 20, 2020, 01:46:14 PM
Irish/English bacon? Canadian bacon? American streaky bacon? Duck bacon? Pork belly bacon? Bacon bits?

All of it
Title: Re: Anyone do I.F.?
Post by: Frenns Liquor Depot on August 20, 2020, 01:54:38 PM
Irish/English bacon? Canadian bacon? American streaky bacon? Duck bacon? Pork belly bacon? Bacon bits?

I just cooked up some jowl bacon for a pasta sauce.  That count?
Title: Re: Anyone do I.F.?
Post by: Hards_Alumni on August 20, 2020, 02:53:21 PM
I just cooked up some jowl bacon for a pasta sauce.  That count?

Have to add some bacon (ideally pancetta) to homemade sauce.... mmmmmm
Title: Re: Anyone do I.F.?
Post by: ZiggysFryBoy on August 20, 2020, 03:02:14 PM
All of it

Only the ones that hards approves of.
Title: Re: Anyone do I.F.?
Post by: Elonsmusk on August 20, 2020, 03:02:51 PM
People who bemoan grains and sugar as the devil probably overindulge... and that is their true problem.  Our society has a sugar addiction, and it shows.

But there are sugars and there are sugars.  Added sugars and simple sugars are not good for you.  Skipping fruit because they have sugar in them?  Stupidity.

Eating fruit in its whole form is fine.  Blending/pureeing largely eliminates value and spikes blood sugar which ultimately isn't good.
Title: Re: Anyone do I.F.?
Post by: Galway Eagle on August 20, 2020, 03:12:29 PM
Eating fruit in its whole form is fine.  Blending/pureeing largely eliminates value and spikes blood sugar which ultimately isn't good.

Not necessarily. There's loads of fruit that are extremely high in sugar and your body metabolized it no different than candy. It just comes with vitamins. Mango bananas and grapes come to mind as absurdly high in sugar. Berries limes and lemons are great
Title: Re: Anyone do I.F.?
Post by: jficke13 on August 20, 2020, 03:37:16 PM
Not necessarily. There's loads of fruit that are extremely high in sugar and your body metabolized it no different than candy. It just comes with vitamins. Mango bananas and grapes come to mind as absurdly high in sugar. Berries limes and lemons are great

One of the things I've heard by way of the podcast series I linked way above, is essentially that fructose needs to be metabolized into glucose to be utilized by the body. This happens in the liver, which stresses the liver, which is one of the factors that can lead to non-alcoholic fatty liver disease (a high fructose diet that is). Apparently fiber in whole fruits (not sure how blending affects this, but whole vs fluids/syrups) allows some of the fructose to pass to the gut where the gut microbiome takes on the work of breaking down the fructose and shifts the burden off of the liver.

So to the point of those saying processed bad, whole/natural good, this would tend to support that.

I don't know how the various fruits are in comparison to one another besides the rule of thumb I've once read that tropical fruits tend to be higher in sugar. And then that begs the question of how they compare in the sense of their fiber content.

Anyone got a CGM and feel like doing glucose disposal tests with a bunch of different fruits to see which ones spike blood sugar the most?
Title: Re: Anyone do I.F.?
Post by: Hards_Alumni on August 20, 2020, 04:19:28 PM
spiking blood sugar isn't inherently bad.  Your body uses sugar for fuel.  The problem comes in when we knock down a bottle of soda, a bag of potato chips, and some twizzlers.  Just ask Wilford Brimley... oh wait, we can't.  He gowne.
Title: Re: Anyone do I.F.?
Post by: JWags85 on August 20, 2020, 04:26:59 PM
spiking blood sugar isn't inherently bad.  Your body uses sugar for fuel.  The problem comes in when we knock down a bottle of soda, a bag of potato chips, and some twizzlers.  Just ask Wilford Brimley... oh wait, we can't.  He gowne.

Some athletes/workout people actually recommend it post-strenuous lifting. I had a friend who was a college athlete who had a S&C coach who would have them drink sugary juice/sports drink and eat some simple carbs right after a workout to spike blood sugar and insulin to stimulate muscle growth. Seems wild but the results my friend got, after already being built and plenty muscular, was impressive
Title: Re: Anyone do I.F.?
Post by: jficke13 on August 20, 2020, 04:49:25 PM
I kinda meant it as a means of comparing one type of fruit to another.
Title: Re: Anyone do I.F.?
Post by: warriorchick on August 20, 2020, 06:49:45 PM
Some athletes/workout people actually recommend it post-strenuous lifting. I had a friend who was a college athlete who had a S&C coach who would have them drink sugary juice/sports drink and eat some simple carbs right after a workout to spike blood sugar and insulin to stimulate muscle growth. Seems wild but the results my friend got, after already being built and plenty muscular, was impressive

I am big on the post-workout glass of chocolate milk.  Protein, carbs, and water.
Title: Re: Anyone do I.F.?
Post by: 4everwarriors on August 20, 2020, 06:54:15 PM
Scoop iz big on fruits and nuts, aina?
Title: Re: Anyone do I.F.?
Post by: jesmu84 on August 20, 2020, 07:46:38 PM
Scoop iz big on fruits and nuts, aina?

I laughed
Title: Re: Anyone do I.F.?
Post by: GooooMarquette on September 29, 2020, 09:03:12 AM
The first placebo-controlled study on intermittent fasting - by a researcher who did I.F. and wanted to show it works - suggests it doesn't.

Intermittent fasting doesn’t help you lose weight, UCSF study suggests

https://www.cnbc.com/2020/09/28/intermittent-fasting-doesnt-help-weight-loss-ucsf-study.html

The study found “no evidence” that time-restricted eating works as a weight loss strategy.

People who were assigned to eat at random times within a strict eight-hour window each day, skipping food in the morning, lost an average of around 2 pounds over a 12 week-period. Subjects who ate at normal meal times, with snacks permitted, lost 1.5 pounds. The difference was not “statistically significant,” according to the research team at UCSF.

“I went into this hoping to demonstrate that this thing I’ve been doing for years works,” he said by phone. “But as soon as I saw the data, I stopped.”


---------------

More research needed, as suggested in the article. But my skepticism remains.
Title: Re: Anyone do I.F.?
Post by: jficke13 on September 29, 2020, 09:23:06 AM
The first placebo-controlled study on intermittent fasting - by a researcher who did I.F. and wanted to show it works - suggests it doesn't.

Intermittent fasting doesn’t help you lose weight, UCSF study suggests

https://www.cnbc.com/2020/09/28/intermittent-fasting-doesnt-help-weight-loss-ucsf-study.html

The study found “no evidence” that time-restricted eating works as a weight loss strategy.

People who were assigned to eat at random times within a strict eight-hour window each day, skipping food in the morning, lost an average of around 2 pounds over a 12 week-period. Subjects who ate at normal meal times, with snacks permitted, lost 1.5 pounds. The difference was not “statistically significant,” according to the research team at UCSF.

“I went into this hoping to demonstrate that this thing I’ve been doing for years works,” he said by phone. “But as soon as I saw the data, I stopped.”


---------------

More research needed, as suggested in the article. But my skepticism remains.

Now the natural followup study is narrowing the feeding window. 20:4? I feel like the most praise-singing IF folks are one meal a day people and the 16:8 that was tested is almost nothing at all. That's skipping breakfast and not eating dinner that late (Lunch @ noon, dinner by 8).
Title: Re: Anyone do I.F.?
Post by: Galway Eagle on September 29, 2020, 10:25:47 AM
The first placebo-controlled study on intermittent fasting - by a researcher who did I.F. and wanted to show it works - suggests it doesn't.

Intermittent fasting doesn’t help you lose weight, UCSF study suggests

https://www.cnbc.com/2020/09/28/intermittent-fasting-doesnt-help-weight-loss-ucsf-study.html

The study found “no evidence” that time-restricted eating works as a weight loss strategy.

People who were assigned to eat at random times within a strict eight-hour window each day, skipping food in the morning, lost an average of around 2 pounds over a 12 week-period. Subjects who ate at normal meal times, with snacks permitted, lost 1.5 pounds. The difference was not “statistically significant,” according to the research team at UCSF.

“I went into this hoping to demonstrate that this thing I’ve been doing for years works,” he said by phone. “But as soon as I saw the data, I stopped.”


---------------

More research needed, as suggested in the article. But my skepticism remains.

I would like to see it in conjunction with a low carb or up to keto diet
Title: Re: Anyone do I.F.?
Post by: Jockey on September 29, 2020, 11:00:56 AM
I would like to see it in conjunction with a low carb or up to keto diet

Fasting or not, cut carbs in half and the pounds will fall off your body.
Title: Re: Anyone do I.F.?
Post by: Galway Eagle on September 29, 2020, 11:07:42 AM
Fasting or not, cut carbs in half and the pounds will fall off your body.

100% agree I'm just curious because every podcast I've listened to recommends IF with at least a low carb diet. So I'm curious if the IF has a measured effect or if it is the lack of carbs.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on September 29, 2020, 12:30:05 PM
Fasting or not, cut carbs in half and the pounds will fall off your body.

Disagree if you fill those carb calories with other calories.

Weight loss = calories in and calories out
Title: Re: Anyone do I.F.?
Post by: Jockey on September 29, 2020, 01:11:17 PM


Weight loss = calories in and calories out

Too simplistic. Not the total picture.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on September 29, 2020, 08:03:05 PM
Too simplistic. Not the total picture.

It is absolutely simplistic. And it is absolutely the truth.
Title: Re: Anyone do I.F.?
Post by: GooooMarquette on September 29, 2020, 09:20:24 PM
These diets are so complicated, and the 'in' thing changes so frequently.

I find it easier just to eat plenty of fruits, veggies and other unprocessed foods, ride my bike most days, and go for walks when I can. No need to keep checking the interwebs to make sure that's still good for me.
Title: Re: Anyone do I.F.?
Post by: 4everwarriors on September 30, 2020, 07:36:12 AM
Grain free y'all. Simple to follow and it works, hey?
Title: Re: Anyone do I.F.?
Post by: Jockey on September 30, 2020, 07:55:28 AM
These diets are so complicated, and the 'in' thing changes so frequently.

I find it easier just to eat plenty of fruits, veggies and other unprocessed foods, ride my bike most days, and go for walks when I can. No need to keep checking the interwebs to make sure that's still good for me.

Eat less, do more.

And cut carbs.
Title: Re: Anyone do I.F.?
Post by: GooooMarquette on September 30, 2020, 07:59:22 AM

Eat less, do more.

And cut carbs.



That works.

Or eat less, stay active every day, and keep eating carbs. That works for me.

One other point: If you are cutting carbs, the only ones to really worry about are added sugars. You need not worry about carbs that naturally occur in foods.
Title: Re: Anyone do I.F.?
Post by: Lennys Tap on September 30, 2020, 08:04:16 AM
It is absolutely simplistic. And it is absolutely the truth.

Agree. Life style changes (more exercise, smaller portions, less or no booze) work because you burn more than you consume and are sustainable for the long run.

Silver bullet fads come and go but usually result in yoyoing when people fall off of whatever new wagon they’ve hitched their hopes to.

Simple (fewer calories in, more working out to burn them) is hard. And gradual. Most things worthwhile and that work are. But most people don’t/can’t do “hard” very well.


Title: Re: Anyone do I.F.?
Post by: Galway Eagle on September 30, 2020, 08:17:02 AM

That works.

Or eat less, stay active every day, and keep eating carbs. That works for me.

One other point: If you are cutting carbs, the only ones to really worry about are added sugars. You need not worry about carbs that naturally occur in foods.

There's a lot of research that suggest eating high fructose foods is processed no differently than eating straight candy.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on September 30, 2020, 08:33:22 AM
There's a lot of research that suggest eating high fructose foods is processed no differently than eating straight candy.

Eh...

Fructose is processed through the liver. Glucose is not.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on September 30, 2020, 08:34:00 AM
Eat less, do more.

And cut carbs.

Why?
Title: Re: Anyone do I.F.?
Post by: jesmu84 on September 30, 2020, 08:34:16 AM
Grain free y'all. Simple to follow and it works, hey?

Why?
Title: Re: Anyone do I.F.?
Post by: GooooMarquette on September 30, 2020, 08:51:47 AM
There's a lot of research that suggest eating high fructose foods is processed no differently than eating straight candy.


And as I said, if you want to cut carbs, the carbs to be concerned about are added sugars. Both are added sugars.
Title: Re: Anyone do I.F.?
Post by: jficke13 on September 30, 2020, 08:55:57 AM
Eh...

Fructose is processed through the liver. Glucose is not.

Wanna get really nerdy?

https://peterattiamd.com/rickjohnson/

It's like a 2 hour podcast with a doctor who is militant about how the stress placed on the liver by breaking fructose down is linked to a lot of health problems (high blood pressure, NAFLD) beyond just weight gain.

One of the takeaways that I got from it was that fructose in the presence of a mixture of soluble and insoluble fiber (e.g. eating a whole piece of fruit or berries) allows some of the fructose to avoid absorption in the bloodstream and passage to the liver for processing because the fiber allows it to pass into the gut where gut flora do the breaking down of the fructose. In a sense, it differentiates between liquid sugars (soda, juice), high fructose corn syrup-added sugars (candy), and eating an apple.
Title: Re: Anyone do I.F.?
Post by: Jockey on September 30, 2020, 09:18:33 AM
Why?

If you are loading up on carbs, then you burn carbs. You want to burn fat instead.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on September 30, 2020, 03:10:49 PM
If you are loading up on carbs, then you burn carbs. You want to burn fat instead.

Source please.

I want to learn more about selective targeting of different macros for catabolism.
Title: Re: Anyone do I.F.?
Post by: Jockey on September 30, 2020, 04:30:30 PM
Source please.

I want to learn more about selective targeting of different macros for catabolism.

You can google “learning how to use google” and then follow their directions on the subject you want information on.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on September 30, 2020, 06:53:02 PM
You can google “learning how to use google” and then follow their directions on the subject you want information on.

Lol. Thanks. I come to this community for friendly help like this. Glad we can all share information freely to help educate.
Title: Re: Anyone do I.F.?
Post by: jficke13 on October 01, 2020, 10:03:59 AM
Source please.

I want to learn more about selective targeting of different macros for catabolism.

I'll play ball and answer you with seriousness because I *think* Jockey is sort of conflating a few things.

When someone says "burn fat for energy" I think colloquially they mean adipose tissue, i.e., the fat you want to lose, rather than fatty acids in the diet, but realistically your body is going to use dietary energy before stored energy, all things being equal. Therefore, a statement like "If you are loading up on carbs, then you burn carbs. You want to burn fat instead." is probably at best kind of imprecise.

But who knows, maybe google does have something to say about targeted catabolism.
Title: Re: Anyone do I.F.?
Post by: jesmu84 on October 01, 2020, 11:44:38 AM
I'll play ball and answer you with seriousness because I *think* Jockey is sort of conflating a few things.

When someone says "burn fat for energy" I think colloquially they mean adipose tissue, i.e., the fat you want to lose, rather than fatty acids in the diet, but realistically your body is going to use dietary energy before stored energy, all things being equal. Therefore, a statement like "If you are loading up on carbs, then you burn carbs. You want to burn fat instead." is probably at best kind of imprecise.

But who knows, maybe google does have something to say about targeted catabolism.

It doesn't. Because targeted catabolism doesn't exist.