|
Good Sunday Morning. I found a wonderful study on intermittent fasting (IF) last night by a company that has made a lot of money, for a long time by selling a system that has advocated the exact opposite of IF. The study was done by Precision Nutrition. Their books, programs & literature have always recommended (insisted) on the 5 small meals per day diet. Here is a quote from the introduction to the study:
"For years, Dr. John Berardi, Chief Science Officer of Precision Nutrition, has advocated frequent meals, spaced 3-4 hours apart, consisting of nutrient-dense, healthy food. That strategy — when combined with a smart exercise program and world-class coaching — has helped thousands of our clients drop over 120,000 pounds of fat in the last ten years."
As self appointed experts in the business of diet and nutrition, they took it upon themselves to take a close look at IF to see what the buzz was all about. Dr. Berardi spent six months living on various forms of IF to see if they worked, and if so, how well. After completing the six month study, with himself as the subject, Dr. Berardi is a complete convert. Interestingly enough, he ultimately decided that for long-term health, lean muscle gain (or maintenance) and very low body fat, the best results are achieved by utilizing a combination IF plan very like the one that I am currently experimenting with. He found that the 16/8 "LEANGAINS" IF coupled with a 6/1 or 5/2 "FAST DIET" IF gave him the very best results. (I should note here that this scientist is also an amazingly fit, body builder as well).
These results are very encouraging to me. They reinforce my belief that I am zeroing in on the diet plan that will let me fine tune my weight and body fat percent and maintain at a healthy level for life.
The report is easy to read and pretty enjoyable. You can read it on line or download a free PDF of the file to print or read off-line. The link is to the study is: http://www.precisionnutrition.com/intermittent-fasting
Well, time to hit the road for a good 3 or 4 hour hike with the dogs before I break my fast. The weeklong rain and cold have temporarily abated and we are going to have a sunny warm day today. I plan to make the very most of it. Have a great day all my FS Buddies!
View Diet Calendar, 12 January 2014:
|
1536 kcal
|
Fat: 47.86g | Prot: 179.96g | Carbs: 115.66g.
Breakfast: Smoked Tequila Lime Chicken Sausage, Starbucks Sugar Free Vanilla Syrup, Coffee, GNC Total Lean CLA Soft Chew, GNC Fish Oil 1000, GNC Chewable C 100, GNC DHA 600, GNC Vitamin B-12 2500 MCG Soft Chew, Luzianne Iced Tea (Unsweetened). Lunch: Oberto Bacon Jerky, Marketside Organic Baby Spinach (Walmart), Honeysuckle White 97% Fat Free Extra Lean Ground White Turkey, Green Giant Valley Fresh Steamers Garden Vegetable Medley. Dinner: Marketside Chipotle Garlic Salsa, Self Hunted Wild Boar Meat - Cooked - Roasted, GNC Total Lean CLA Soft Chew, Great Value Broccoli Florets (3 gm protein), Pictsweet Steam'ables Asparagus Spears, Kirkwood Boneless Skinless Chicken Breast. Snacks/Other: Gratify Gluten Free Pretzels, Oberto Bacon Jerky, Marquis Nutra Foods Chia Seeds - Black Organic, GNC Pro Performance 100% Whey Isolate - Vanilla Ice Cream, Cellucor BCAA. more...
|
|
3801 kcal
|
Exercise:
Calisthenics (light, e.g. home exercise) - 39 minutes, Treadmill - 2 hours and 3 minutes, Walking w/ 60 lbs of weight - 3 hours and 37 minutes, Resting - 11 hours and 41 minutes, Sleeping - 6 hours. more...
|
|
 Comments
Very interesting...so far so good...for me as well...Enjoy your hike...:O)
|
I would love to read that article, I don't think you can put a site address on here. I'll try to search Dr Berardi "weight loss" and see if I can find it. I can tell you that when I was in the Body building seen, there would be no way to get body fat below a certain point without shaking things up like you are talking about.
12 Jan 14 by member: Tim Huffman
|
That's an exciting article. It makes me really want to try IF. Are you currently doing a weekly fast or something different? If you are doing a weekly fast, did you increase your calories to meet a weekly calorie number taking into account the reduced calories from the fast day?
12 Jan 14 by member: Tim Huffman
|
Perfect timing on that article. I'm just wanting to start IF myself, so will give that article a read. Thanks for sharing. Have a great walk and enjoy the sun!
12 Jan 14 by member: Lynn1958
|
I have to agree. I do the same to some extend. I do the Leangains 16:8 daily, and when I feel like I need it, or when I see that it's gonna be an easy day for it, I do a full 600 calorie fast day. Nothing scheduled, just now and then. It's a nice, relaxed approach.
12 Jan 14 by member: kingkeld
|
interesting read...I never had an appetite for food first thing for breakfast, then I found a program which recommended 5 small meals a day, starting with the most cals eaten at breakfast. Now i found a program which recommends skipping breakfast and then eat something light at 12. I post this as my breakfast, cos then i have my lunch at 2pm and my dinner at 6:30pm...I sop eating after that but i love taking an ovaltine or a horlicks malted drink after i come from gym.... not losing much but not gaining much either...still the experiments go on :)
12 Jan 14 by member: Jenfar
|
Tim, I'm currently doing the 16/8 IF every day and have also been doing a 4/3 IF by eating a significantly reduced number of calories on Monday, Wednesday & Friday. When I started that plan, I raised my calorie count by about 25% on the non-fasting days. I began losing significant weight again, but found that I was losing lean mass in proportion to the fat. Therefore, I raised my intake again yesterday. My daily goal is to take in .8g of protein for every pound of body weight, and get the rest of my calories from high quality fats & vegetables. I will continue to avoid all high glycemic carbs. I will monitor weight & body fat/lean mass every two days. If I continue to lose lean mass, I'll continue the 16/8 and will cut down to 2 days per week of reduced calorie IF and/or increase my weekly calorie intake. Its all good. I feel that I'm very close to the balance I'm looking for, just a matter of tweaking the system to fine tune it. Realistically, this is something that's going to have to be done from time to time anyway as the body adapts and changes and life changes occur.
12 Jan 14 by member: TXSnowman
|
Nobody knows how to diet like bodybuilders. I fear I may be becoming one. (Not really.) I've certainly become a lifter, and I love it. It has become my exit strategy along with increasing my intake to a careful move to maintenance to know exactly where I am for calorie needs. Then it will be a well monitored 10% surplus to try to gain some muscle mass. Heading over to read these articles now. I tried IF once but I believe it was before I began weighing absolutely everything. I loved eating that way. Maybe a little more info will get me rolling on it again.
12 Jan 14 by member: northernmusician
|
Wow, TXSnowman! Great article (and a great journal entry from you as well!) While I know it isn't for everyone, I've seen IF work well for so many people that I think a fairly large segment of folks on here would do well by it. This article does give me some additional perspective. Thanks!
12 Jan 14 by member: Rob.c.weiss
|
Thanks for the kind words Rob. I've been impressed with IF, and by looking at some literature recently, it appears that there have been studies done decades ago that showed that fasting and working out in a fasted state work exceptionally well, but they never got any traction. My guess is that they were swept under the rug because they opposed the status quo as was the idea that high protein/low carb diets help lose weight.
12 Jan 14 by member: TXSnowman
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment. Click here to sign in.
|
|
|
TXSnowman's Weight History
|