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I thought this was a great quote about IF (Intermittent Fasting) by Dr. Michael Eades:
“Diets are easy in the contemplation, difficult in the execution. Intermittent fasting is just the opposite — it’s difficult in the contemplation but easy in the execution.
Most of us have contemplated going on a diet. When we find a diet that appeals to us, it seems as if it will be a breeze to do. But when we get into the nitty gritty of it, it becomes tough. For example, I stay on a low–carb diet almost all the time. But if I think about going on a low–fat diet, it looks easy. I think about bagels, whole wheat bread and jelly, mashed potatoes, corn, bananas by the dozen, etc. — all of which sound appealing. But were I to embark on such a low–fat diet I would soon tire of it and wish I could have meat and eggs. So a diet is easy in contemplation, but not so easy in the long–term execution.
Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”
I've found this to be very true. Often I'll get to meal time and eat just because it's time rather than because I'm particularly hungry, and after you adapt to it, it's super easy. I definitely don't feel like I'm starving myself or anything. It's not that you're not eating, rather that you are strategically timing your meals so that you have extended periods where you are not releasing insulin (the hormone that instructs your body to store fat).
Decided to take the weekend off from Intermittent Fasting because I think the body will adapt to just about anything including IF, so it seems wise to change things up a bit sometimes. I didn't go hog wild or anything, just ate low carb meals on a normal schedule. I knew I'd gain some water weight - and I did. +4 on the scale this morning. Not worried about it - it will probably be gone tomorrow or at latest Tuesday once I resume my fasting schedule. Fasting depletes glycogen and each gram of glycogen carries 2.5g water along with it, so when you eat normally and replenish glycogen, water weight is going to come back rapidly, but it just isn't possible to gain (or lose) that amount of fat in a couple of days.
Decided to take the weekend off from Intermittent Fasting because I think the body will adapt to just about anything including IF, so it seems wise to change things up a bit sometimes. I didn't go hog wild or anything, just ate low carb meals on a normal schedule. I knew I'd gain some water weight - and I did. +4 on the scale this morning. Not worried about it - it will probably be gone tomorrow or at latest Tuesday once I resume my fasting schedule. Fasting depletes glycogen and each gram of glycogen carries 2.5g water along with it, so when you eat normally and replenish glycogen, water weight is going to come back rapidly, but it just isn't possible to gain (or lose) that amount of fat in a couple of days.
If you stick to the ketosis you shouldn't start storing glycogen. Eating three "keto" meals shouldn't change that. I was in a state of ketosis for over 6 months and never had a problem with the body adapting. The primary benefit to IF is really calorie restriction. The ketosis diet makes that easier because it keeps you at a steady insulin level which decreases cravings and hunger. The only problem I have seen from going in and out of ketosis is each time I get out of it, it seems the longer it takes to get into it. When I first started I got into ketosis in 3 days. Over the last couple months I've cycled in and out a few times and this last time it took 6 days to get into it. Just a few thoughts from my experience.
Yeah, I didn't mention it but while I was certainly eating low carb, I wasn't at ketosis levels this weekend. Probably around 50-60g I'd say. I'm normally below 20. Also I did eat one meal at a restaurant and while I didn't get anything overtly carb-y (ribeye steak, sauteed mushrooms, creamed spinach) there is always the possibility of hidden sugars in restaurant foods that were enough to knock me out of ketosis. Not worried about it - a day or two back on plan will resolve it, I'm sure.
Decided to take the weekend off from Intermittent Fasting because I think the body will adapt to just about anything including IF, so it seems wise to change things up a bit sometimes. I didn't go hog wild or anything, just ate low carb meals on a normal schedule. I knew I'd gain some water weight - and I did. +4 on the scale this morning. Not worried about it - it will probably be gone tomorrow or at latest Tuesday once I resume my fasting schedule. Fasting depletes glycogen and each gram of glycogen carries 2.5g water along with it, so when you eat normally and replenish glycogen, water weight is going to come back rapidly, but it just isn't possible to gain (or lose) that amount of fat in a couple of days.
Back to my pre-weekend weight right on time after a day and a half back on IF using strict keto for meals. I knew it would come back off quickly since it was mostl just water. Time to start making downward progess again.
Made it today - the chicken crust keto pizza. It was really good. I still love the Fathead crust too but this is a good choice when you don't want something so heavy and I never would have guessed the base was chicken. Mine tonight was a little flimsier than the Fathead crusts I've made but that is most likely more about my lack of skill as a cook rather than anything intrinsic to the recipe.
To expand on the point in the video about the Ancel Keys study: Much of the anti-fat dogma that became U.S. official dietary advice goes back to the so-called "Seven Nations Study" in 1953, when Ancel Keys looked at data about fat consumption and its effects internationally. Why that's a problem is because he didn't just have data from seven countries, he had 22 countries' data, but he threw out the data that didn't support the conclusion he expected (which was "fat = bad"), leaving him with "seven nations". And so 60+ years of unsound dietary policy was born.
Fat is actually a key to weight loss on a ketogenic diet as long as it's natural fat. i.e., not trans fat. Why? Because it does not trigger insulin release, unlike (especially) carbohydrates, and even large amounts of protein. That's why the low-carb diets of today are different, from say, Atkins. When done right they are "LCHF" (low carb, high fat) and preferably with moderate protein intake. Omega-3 fatty acids and medium-chain triglycerides are especially beneficial.
I mentioned earlier I have given up wheat and in fact all grains. Also, I haven't mentioned it but I've ditched artificial sweeteners due to their devastating effect on healthy gut bacteria. I'm supplementing with prebiotics and probiotics and it would be for nothing if I wipe most of the good bacteria out with artificial sweeteners. Also some artificial sweeteners can cause an insulin response even if they don't have any calories, and the centerpiece of my weight loss program is minimizing insulin releases to repair cellular insulin resistance developed over decades.
These videos helped me find alternatives to artificial sweeteners and grains.
Kind of a cool thing today, I was doing my normal carrying-dumbbells-up-and-down-the-stairs workout and realized I didn't feel like I was going to die on the last set as I usually do , and so added another set and didn't feel like I was going to die on that one either. I realized I had lost enough weight that I need to increase the weight on the dumbbells maybe +15 lbs so I will be working harder again.
Kind of a cool thing today, I was doing my normal carrying-dumbbells-up-and-down-the-stairs workout and realized I didn't feel like I was going to die on the last set as I usually do , and so added another set and didn't feel like I was going to die on that one either. I realized I had lost enough weight that I need to increase the weight on the dumbbells maybe +15 lbs so I will be working harder again.
Sounds like you're making progress! Go try my 45 min run on the stairmaster.
I miss being able to do my normal workout. I can barely walk in my current state. The boob job wasn't so bad but the tummy tuck, wow.
