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Fasting, anybody done it?


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I'd love to hear if anybody else has tried it, and how they went, what helped, what didn't.

 

Purely by accident I found myself looking at a you tube video about fasting on Saturday. It got me thinking that it may well be an option for me as apparently it is very good for insulin resistence. I'm probably 20kg's over my ideal weight and drink too much alcohol. My father and uncle are both type 2 diabetics despite my father eating very healthy ( I drink more in 1 day than he would in a month) and he has only ever been maybe 5-10kg overweight in his whole life.

 

For quite some time I've dabbled with a low carb, low sugar diet but have struggled with eating junk food as savoury foods are a bigger issue for me than sugary ones. Don't get me wrong, I'll chow down on doughnuts or jube lollies with the best of em, if they are put in front of me.

 

I had a late lunch yesterday and only had dinner last night because my kids were, my wife was working late. I thought to myself, why am I eating this so gave the excess to the dogs. I had already decided I was having an alcohol free week so only had a cup of tea last night and no snacks. When I got up this morning and I still wasn't hungry, I thought that's it, I'm going to give it a try and I'm currently 16 hours in and only now starting to get a rumbling tummy. I've heard for overweight people a 3-4 day fast is the most beneficial, so I definitely won't go any longer than that, but let's see how long I can go without giving in. Apparently the first day is when you feel hungry, then it's pretty easy physically, emotionally may be VERY different for me. I did a 4 day vegetable juicing detox once and day 3 was a killer, even though I lost 5 kg's in 4 days and felt amazing at the end of it.

 

A friend is badly overweight and her doctor has put her on a challenge were she must fast for a minimum of 14hrs per day, and also almost entirely cutting out carbs and sugars. My wife said she has lost about 6kgs in only a few weeks, but she probably has another 40 to lose.

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Goal update: So it has been more or less 4 months since I started fasting and doing a pretty strict keto diet, apart from the drinking, but I've modified that to exclude added sugar too. This mor

Jumped on the scales this morning – 76.3 kg (168 lb). Back in early April I was 102.5 kg (225.5 lb). I'm 178 cm or 5'10" in the old money. The single most important starting ingredient on this road wa

Carbs are a bigger issue than fat to modern dietary experts... or at least the ones not being paid by food companies or the sugar industry. Our whole "food pyramid" should be turned upside down. The w

I feel like I need to do something I need to lose my beer belly by my daughters wedding in March - to be fair I’m only about 10kg over my optimum weight

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5 : 2 diet is a big winner. Lots of research been done . Have done it myself in the past. Based on what the body naturally does when limited in calorie intake. Dr Mosley has tried and thought it was well worth the effort.

Google is your friend 👌

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1 minute ago, A J said:

I feel like I need to do something I need to lose my beer belly by my daughters wedding in March - to be fair I’m only about 10kg over my optimum weight

The thing I like about the intermittent fasting is that your metabolism can actually increase. I see my Mum who restricted her calories for years and years, now if she has a big meals, even a healthy one, I can guarantee she will put weight on because she's killed her metabolism.

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11 minutes ago, Mr 57 said:

5 : 2 diet is a big winner. Lots of research been done . Have done it myself in the past. Based on what the body naturally does when limited in calorie intake. Dr Mosley has tried and thought it was well worth the effort.

Google is your friend 👌

I've heard 5:2 gives you just enough calories on the fasting days to keep you perpetually hungry. On a true water only fast, you apparently get past feeling hungry quite quickly and people can go for days on end without feeling hungry. When their hunger returns it's their bodies way of saying okay, this has gone on long enough, eat something. I won't be going that far, but if on something like a 5:2 I'd only have 1 meals on the fast day, not snacking on multiple small meals, as I believe that largely defeats the purpose of the fast.

 

This of course is all dependent on how I cope mentally with it all.

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There are so many “flavours”out there...just like our music and choice of how it’s presented. Good luck, hope you find one that works for you. Can be the start of a whole new way of life. Good luck 👍

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I've been doing the 16/8 or 18/6 every day for over 3 years now. I have it so under control that i can actually do OMAD (one meal a day) many days of the week also.

 

I have stuck to it and will continue to do this for the foreseeable future. It not only keeps my weight easily under control, it also has so many health and well being benefits. We all eat way too many calories, and IF is an easy way to keep what you eat under control.

 

I have heaps to add so will come back to this when i'm back at home tonight! 

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11 minutes ago, wikeeboy said:

I've been doing the 16/8 or 18/6 every day for over 3 years now. I have it so under control that i can actually do OMAD (one meal a day) many days of the week also.

 

I have stuck to it and will continue to do this for the foreseeable future. It not only keeps my weight easily under control, it also has so many health and well being benefits. We all eat way too many calories, and IF is an easy way to keep what you eat under control.

 

I have heaps to add so will come back to this when i'm back at home tonight! 

I look forward to hearing more from you. Sounds like you are quite passionate about it.

 

The benefits for me as I see it are;

Weight loss obviously

Reducing risk of type 2 Diabetes

Indirectly limiting my alcohol consumption

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i dont buy into any of these fancy diets, or fasting stuff.

I was 120kg many moons ago, and basically, just stopped eating crap, stopped drinking alcohol and any sugary drinks. I am now 73kg
Just ate healthy and clean. Sure i counted calories, kept it to 1800 a day.
I have kept the weight off now for years and have never put it back on.
These days i allow myself a bad meal once a week and the occasional drink and still dont put on any weight.

 

A friend of mine is on the keto diet, but what he has found is without the carbs, he can no longer keep up on our bike rides or put in the explosive efforts he use to.

 

Good luck on your journey blybo, no matter which way you chose to do it. You will soon figure out what works best for you

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I know someone going a 1 day fasting a week and it works well.

 

any more can be risky. I know myself, have done some variations and you have to be carefull. I have done a doctors approach and worked a while controlling diet. just as per john above... cut out the cr@p

 

problem is I travel a bit at times and that in itself limits choices.... and can be easily led astray

 

I found missing on some vitals fruits / veggies / carbs / dairy / meat all has its down fall. particularly nutrients and vitamins etc things like fruit and veggies bring. it actually hit my immune system things like sinus and hay fever etc. so had to re balance.

 

for portioning I have been adviced to limit look at palm of your hand... that should be a meal portion. any more is too much. problem with snacking is no control on that and some things like chocolate lollies, biscuits, ice cream, chips, cakes, sugary drinks  etc are so packed with stuff it just blows out the ball park anything can do to counter with exercise. 

 

blybo I'm wiht you. where at times I am wondering why I  am eating... dont feel hungry. just eating for sake of it family meal etc. I need to pull back....

 

I have been aiming last couple of weeks to eat during day lighter at night times. seems to suit me.

 

breakfast, good lunch rest is light on. I've lost a kg a week which is good. but I have to couple wiht exercise seems no ways around that.  

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5 minutes ago, JohnA said:

i dont buy into any of these fancy diets, or fasting stuff.

I was 120kg many moons ago, and basically, just stopped eating crap, stopped drinking alcohol and any sugary drinks. I am now 73kg
Just ate healthy and clean. Sure i counted calories, kept it to 1800 a day.
I have kept the weight off now for years and have never put it back on.
These days i allow myself a bad meal once a week and the occasional drink and still dont put on any weight.

 

A friend of mine is on the keto diet, but what he has found is without the carbs, he can no longer keep up on our bike rides or put in the explosive efforts he use to.

 

Good luck on your journey blybo, no matter which way you chose to do it. You will soon figure out what works best for you

That's awesome for you John. I wish I had the will power to eat better without my lapses. I do actually eat pretty well but it's the drinking and salty treats that let down an other wise very healthy diet.

 

Interestingly I've just learned of a test on elite cyclists, and apparently their endurance and VO2 max increased on a keto diet, but sprints or intervals suffered. Perhaps your friend is doing something to drag him out of ketosis???

 

It will be interesting to see how I respond, and one of the reasons I'm leaning to intermittent fasting is to moderately carb up on a Saturday night, as it is Sundays when I do my 2hr+ rides. At least in the short term, losing weight will have a much bigger impact than lack of carbs on my cycling. When I did the CSIRO diet, I was able to do long rides but used protein bars rather than energy bars or drinks to help keep me fuelled, and I was only doing "base" type rides

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5 minutes ago, :) al said:

I know someone going a 1 day fasting a week and it works well.

 

any more can be risky

I wouldn't continually do multiple day fasts, but have also read up to 72 hours and you can reset your immune system too. Above all, I guess we are evolved to fast at times so I'm not worried about it, more my will power.

 

I'm not clock watching but I'm now 18 hours in and not hungry at all, but certainly feeling less bloated than I was at dinner last night.

 

Interestingly 1 major theory behind fasting not being a thing until recently is there isn't really a way to make money out of it except for selling a few books.

23 minutes ago, JohnA said:

i dont buy into any of these fancy diets, or fasting stuff.

I see the basic idea of fasting to be as far removed from a whacky diet as you can get. There is no calorie counting. I think it is more a lifestyle thing

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The old cave man only ate once a day ..........once he captured and cooked his prey, then he ate big and went to sleep.

 

Could be something in it......:thumb:

 

MMA fighter George St Pierre is right into it and says he is feeling the best he ever has. Cognitive skills improve and more energy.

 

https://www.youtube.com/watch?v=R4y-Cq2mRvY

 

Good luck, if it is going to help you then go for it...

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26 minutes ago, :) al said:

problem is I travel a bit at times and that in itself limits choices.... and can be easily led astray

 

I found missing on some vitals fruits / veggies / carbs / dairy / meat all has its down fall. particularly nutrients and vitamins etc things like fruit and veggies bring. it actually hit my immune system things like sinus and hay fever etc. so had to re balance.

 

for portioning I have been adviced to limit look at palm of your hand... that should be a meal portion. any more is too much. problem with snacking is no control on that and some things like chocolate lollies, biscuits, ice cream, chips, cakes, sugary drinks  etc are so packed with stuff it just blows out the ball park anything can do to counter with exercise. 

Yeah, you travel more regularly than I do, but I tend to have intense times where I'm travelling almost every week for a couple of months. I usually am going back to the same places over and over again so am slowly finding healthy options that don't break the bank or take too long to have prepared.

 

Here the study on immunity

https://www.gaia.com/article/fasting-resets-immune-system

 

The problem for me with savoury or sweet treats is i tend to be guilty eating them so finish the bag to hide evidence 🙄

 

My dream bike is still on the horizon if I can loose 15kg. And if I loose 15kg, I'll actually enjoy riding far more than currently.

 

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Jumped on the scales this morning – 76.3 kg (168 lb). Back in early April I was 102.5 kg (225.5 lb). I'm 178 cm or 5'10" in the old money. The single most important starting ingredient on this road was completely cutting out anything that has sugar in it except fresh (uncooked) fruit.  And I went booze free two days a week.

 

Along with that, I've done two types of what are called "intermittent fasting" diets.  The first was Dr Mosley's "5.2 diet".  That's two days with a restricted calorie intake (800) and watching what you eat but not "dieting" on the other five.  I did count calories every day though and a BIG day for me was 1800 calories.  I averaged between 1300-1450 a week.  That dropped my weight from 102 to 87 kg between early April and the end of June.  That's where I plateaued.  I only dropped about 0.5 kg in the month of July.

 

So I switched to "proper" intermittent fasting and a variation on the "16-8 diet" called 2meal a day.  https://2mealday.com/

 

Basically, I skipped breakfast.  I didn't eat or drink (except for water) anything at all between 7PM and noon the next day.  And I kept the two booze free days a week up and limited my consumption on the other five days to a beer (very occasionally two) and a glass or two of wine of an early evening.  This WORKS!  Or at least it works for me.  Between the end of July and the middle of October I dropped from just over 87 kg to just under 80 kg.  That equalled my lowest ever weight in my adult life.

 

Over the past six weeks I've been on an elimination diet to discover any food intolerances.  It was a reasonably severe one - no sugar, gluten, dairy, eggs, legumes, seeds, caffeine, alcohol, nuts, citrus, soy etc.  I'm more than halfway through the reintroduction phase and haven't found anything which disagrees with me - including booze! :party

 

Yes I did exercise – HIIT (High Intensity Interval Training) and resistance mostly – but that wasn't the main contributing factor.  The intermittent fasting most certainly was.  Cathy (my partner) has done all the same things too and dropped from 66.5 kg to 52.6 kg.  She wasn't obese when she started and I was by official BMI reckoning.  We figure we'll be on the two meal a day kick for the rest of our lives.  We also plan to include the two booze free days a week.

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3 minutes ago, brumby said:

Jumped on the scales this morning – 76.3 kg (168 lb). Back in early April I was 102.5 kg (225.5 lb). I'm 178 cm or 5'10" in the old money. The single most important starting ingredient on this road was completely cutting out anything that has sugar in it except fresh (uncooked) fruit.  And I went booze free two days a week.

 

Along with that, I've done two types of what are called "intermittent fasting" diets.  The first was Dr Mosley's "5.2 diet".  That's two days with a restricted calorie intake (800) and watching what you eat but not "dieting" on the other five.  I did count calories every day though and a BIG day for me was 1800 calories.  I averaged between 1300-1450 a week.  That dropped my weight from 102 to 87 kg between early April and the end of June.  That's where I plateaued.  I only dropped about 0.5 kg in the month of July.

 

So I switched to "proper" intermittent fasting and a variation on the "16-8 diet" called 2meal a day.  https://2mealday.com/

 

Basically, I skipped breakfast.  I didn't eat or drink (except for water) anything at all between 7PM and noon the next day.  And I kept the two booze free days a week up and limited my consumption on the other five days to a beer (very occasionally two) and a glass or two of wine of an early evening.  This WORKS!  Or at least it works for me.  Between the end of July and the middle of October I dropped from just over 87 kg to just under 80 kg.  That equalled my lowest ever weight in my adult life.

 

Over the past six weeks I've been on an elimination diet to discover any food intolerances.  It was a reasonably severe one - no sugar, gluten, dairy, eggs, legumes, seeds, caffeine, alcohol, nuts, citrus, soy etc.  I'm more than halfway through the reintroduction phase and haven't found anything which disagrees with me - including booze! :party

 

Yes I did exercise – HIIT (High Intensity Interval Training) and resistance mostly – but that wasn't the main contributing factor.  The intermittent fasting most certainly was.  Cathy (my partner) has done all the same things too and dropped from 66.5 kg to 52.6 kg.  She wasn't obese when she started and I was by official BMI reckoning.  We figure we'll be on the two meal a day kick for the rest of our lives.  We also plan to include the two booze free days a week.

That's awesome. Congrats. That's fantastic and an inspiration to me. Thanks for sharing.

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Thanks for that, mate, but in some ways we've done the easy part.  Getting the weight off is one thing.  KEEPING it off is another.  We both now have "ceiling" weights which we don't ever want to get above again.  I haven't quite decided on mine but it won't be more than 80 kgs and might be as low as 78 kgs.  Probably the latter because I'll be 70 in not much more than a year and getting lighter as you get older and possibly shrink in stature (I'm already 5 cm shorter than I was 10-15 years ago) is a good idea.  A doctor mate of mine told me his formula is to take your height in centimetres and subtract 100.  The result should be your goal weight in kgs.  Cathy was originally going to put a no go zone above 57 kgs but is now considering lowering that to 55 kgs.  We weighed ourselves every day during our "diet".  In future, twice a week is probably adequate.

 

What could change that is putting on muscle mass but we'll cross that bridge if and when we come to it.  The other good rule of thumb is to keep your waist measurement at less than half your height - both measured in centimetres.  My ratio is 85 - 178 and Cath's is 78 - 161 so we both qualify - for now.

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Losing fat is actually really simple: adequate nutrition-including protein and exercise to maintain muscle--and fewer calories than you need. Of course simple isn't the same as easy😮, you just have to find the way that works for you.

 

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11 minutes ago, GregWormald said:

Losing fat is actually really simple: adequate nutrition-including protein and exercise to maintain muscle--and fewer calories than you need. Of course simple isn't the same as easy😮, you just have to find the way that works for you.

 

Well yes, but the fact that all the diets up until recently hid from us, is using a controlled/reduced calorific diet lowers our basal metabolic rate over time, so the weight always goes back on with traditional diets. Apparently this was proven in 1915!

This is the key reason fasting is different to other methods, from what I have read/watched.

 

So I had dinner tonight at 6:30 so basically went 24 hrs, and feel more hungry now than I did all day

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9 minutes ago, blybo said:

Well yes, but the fact that all the diets up until recently hid from us, is using a controlled/reduced calorific diet lowers our basal metabolic rate over time, so the weight always goes back on with traditional diets. Apparently this was proven in 1915!

I've not heard that this is a problem as long as the activity level stays up. Have you an easy reference?

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9 minutes ago, GregWormald said:

I've not heard that this is a problem as long as the activity level stays up. Have you an easy reference?

https://www.precisionnutrition.com/the-biggest-loser-study

 

I googled this but it was mentioned in a you tube video I watched and apparently this effect was first reported in 1915

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Thanks for that. Interesting. I was on the Precision Nutrition list for quite a while a number of years ago. It has certainly grown.

 

I was also aware that severe calorie restriction is not viable for the long run. Do you know if the original work was about severe restriction or any restriction?

 

I did try the Mosely-researched 5 & 2 but found the results tapered off fairly quickly. I know that most successful fat loss/maintenance regimes have some time of more "normal" eating built-in. This sounds like the intermittent fasting.

 

Keeping the body in fat-burning mode (ketosis) for a good while every day has always been the most successful for me--I never 'suffered' from missing breakfast. That and limited carb (although not really low carb) seems to add to the fat loss. My trouble is I'm a good cook and am 'addicted' to beautiful carbs!

 

Sigh--time to stop baking again--my weight has been creeping up lately.

 

I hope you have success.

 

(I'm reminded of Mark Twain--"Quitting smoking is easy. I've done it hundreds of times.")

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On 20/11/2018 at 10:09 AM, blybo said:

I'd love to hear if anybody else has tried it, and how they went, what helped, what didn't.

Yes... it works.... the biggest things I could suggest, is start slowly, practise, drink lots of water.

 

Lengthening the time between dinner and breakfast ... and going a day or 2 without each week/fortnight, whatever .....  is how we evolved, and very very good for you.

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16 hours ago, GregWormald said:

Keeping the body in fat-burning mode (ketosis) for a good while every day has always been the most successful for me--I never 'suffered' from missing breakfast. That and limited carb (although not really low carb) seems to add to the fat loss. My trouble is I'm a good cook and am 'addicted' to beautiful carbs!

Unless I misunderstand it, if you are eating carbs or sugars, you build up glycogen again and take yourself out of Ketosis. It can take 36-48 hours to get back there again. From my research the intermittent fasting appears to give similar results, without ketosis actually occurring. If you were to fast AND follow a keytosis diet I would expect double the benefit.

 

My wife's friend who is doing the fasting is doing it in conjunction with a ketosis diet.

 

Surprisingly in the videos I've watched, there has been very little spoken about what should be eaten in your daily "eating window", all the focus seems to be on making the fast as long as possible. For myself, I think aiming to cut out breakfast each weekday is easily achievable, perhaps skipping lunch on 1 of those days as well.

54 minutes ago, davewantsmoore said:

Yes... it works.... the biggest things I could suggest, is start slowly, practise, drink lots of water.

Drank a heap of water and tea yesterday. I'm not really a tea drinker but don't mind it and nice to get some taste. Finding it hard to get used to a double ristretto with no sugar...😣

 

I drink (or used to drink) heaps of Diet Coke and the channel I've subscribed to has said it is okay during a fast as it does not give an insulin response. They do say get off it ASAP which I will, but I've got a carton of cans in my office so limit myself to 1 a day till they are gone. I've ordered some sachet green tea crystals which can be added to cold water without breaking the fast. These will be good for me when I'm out and about.

 

I've bought some apple cider vinegar, and my wife is getting some other ingredients on her way home to make a fasting "cocktail" to increase minerals, as this seems to be an issue to keep on top of.

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On 21/11/2018 at 1:33 PM, blybo said:

<snips>Unless I misunderstand it, if you are eating carbs or sugars, you build up glycogen again and take yourself out of Ketosis. It can take 36-48 hours to get back there again.

I guess that's technically correct--it will take that long for the ketones to build up in the blood, but your body burns more fat for energy and produces low levels of ketones (and will use them for energy) after fasting for 12 hours overnight as the glycogen stored in the liver is depleted. Exercise also helps burn the liver stores.

 

One of the problems with the "Greatest Loser" regime is that the exercise was excessive--sure it burned lots of fat but the muscles didn't have time to re-build and they ended up losing lots of muscle mass too. The very low calorie diet didn't help either, it kicked in the starvation response which slowed overall metabolism.

 

Burning fat and maintaining (or actually gaining) muscle is a real balancing act that many high-end strength athletes have managed. Medicine has only recently studied how they do it. 

 

 

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Well, I'm 1 week in and have done some more research to suggest it's good idea to not fast once or twice a week as the body adjusts to the likely reduced calories so slows the metabolism. This would work well for my lifestyle so I didn't fast on the weekend.

 

Anyhoo, I don't have a starting weight, as this wasn't really planned, but I was hovering around 103-104kgs for a few months. This morning =100.3kg's and I fully expect to be back in double digits tomorrow :party. The belt buckle has gone in a notch and I can see subtle changes in body composition already.

 

Apart from the 24hr fast on day 1, I've basically been skipping breakfast and having 2 meals a day, so like a 16/8 fasting plan, and more or less following a Keto diet (apart from the grog). I've just had my first "snack" in a week, a couple of handfuls of peanuts, but it's within my "eating window" so should be fine, as long as I don't make a habit of it.

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I didn't fast as such but I changed my eating habits radically around 15 years ago. I was 99k eating junk food almost every day for lunch th8inking I would lose weight "one day".

Made a huge change. Bought a bike and started riding every morning before work. No great distance but built up to around 15ks each morning.

Cut out fast food cold turkey. I didn't eat maccas, HJ or KFC (which had been my staples) for well over 2 years. I still would only have that **** no more than half a dozen times in a year.

Stopped eating lunch. I went for a walk for 30 minutes instead.

Cut the size of my meals in half for tea.

Cut out "fat" as far as no cheese on any sandwiches.

The only thing I didn't stop was having a beer. Friday night was beer and pizza night so I had something to look forward to.

I pretty much made it up as I went along and within around 18 months I was down to 71kg. Couldn't quite hit 70.

Unfortunately it all went **** up and I fell off the wagon after about 5 years of pretty much maintaining around 75kg. I did start gym for a while but I have since gone to pot again. About 85kg now. I'm 56 in March and need to have one last go at getting things manageable again and have been eating "responsible" lunches. I have some reflux problems which I have had since my 20s and it seems to flare when I get fat.

Actually had an abdominal scan today and have been shitting myself waiting for a phone call from the doc but so far nothing. Have an endoscopy also booked for a bit later.

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4 minutes ago, crisis said:

I didn't fast as such but I changed my eating habits radically around 15 years ago. I was 99k eating junk food almost every day for lunch th8inking I would lose weight "one day".

Made a huge change. Bought a bike and started riding every morning before work. No great distance but built up to around 15ks each morning.

Cut out fast food cold turkey. I didn't eat maccas, HJ or KFC (which had been my staples) for well over 2 years. I still would only have that **** no more than half a dozen times in a year.

Stopped eating lunch. I went for a walk for 30 minutes instead.

Cut the size of my meals in half for tea.

Cut out "fat" as far as no cheese on any sandwiches.

The only thing I didn't stop was having a beer. Friday night was beer and pizza night so I had something to look forward to.

I pretty much made it up as I went along and within around 18 months I was down to 71kg. Couldn't quite hit 70.

Unfortunately it all went **** up and I fell off the wagon after about 5 years of pretty much maintaining around 75kg. I did start gym for a while but I have since gone to pot again. About 85kg now. I'm 56 in March and need to have one last go at getting things manageable again and have been eating "responsible" lunches. I have some reflux problems which I have had since my 20s and it seems to flare when I get fat.

Actually had an abdominal scan today and have been shitting myself waiting for a phone call from the doc but so far nothing. Have an endoscopy also booked for a bit later.

If you have climbed the mountain once you can get there again....... give it another try, every thing to gain and only weight to lose.

Better you decide to do it than a doctor telling you that you have to.

 

Good luck............:thumb:

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4 minutes ago, Mendes said:

If you have climbed the mountain once you can get there again....... give it another try, every thing to gain and only weight to lose.

Better you decide to do it than a doctor telling you that you have to.

 

Good luck............:thumb:

Definitely. Today was quite stressful enough.

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5 minutes ago, crisis said:

I didn't fast as such but I changed my eating habits radically around 15 years ago. I was 99k eating junk food almost every day for lunch th8inking I would lose weight "one day".

Made a huge change. Bought a bike and started riding every morning before work. No great distance but built up to around 15ks each morning.

Cut out fast food cold turkey. I didn't eat maccas, HJ or KFC (which had been my staples) for well over 2 years. I still would only have that **** no more than half a dozen times in a year.

Stopped eating lunch. I went for a walk for 30 minutes instead.

Cut the size of my meals in half for tea.

Cut out "fat" as far as no cheese on any sandwiches.

The only thing I didn't stop was having a beer. Friday night was beer and pizza night so I had something to look forward to.

I pretty much made it up as I went along and within around 18 months I was down to 71kg. Couldn't quite hit 70.

Unfortunately it all went **** up and I fell off the wagon after about 5 years of pretty much maintaining around 75kg. I did start gym for a while but I have since gone to pot again. About 85kg now. I'm 56 in March and need to have one last go at getting things manageable again and have been eating "responsible" lunches. I have some reflux problems which I have had since my 20s and it seems to flare when I get fat.

Actually had an abdominal scan today and have been shitting myself waiting for a phone call from the doc but so far nothing. Have an endoscopy also booked for a bit later.

Google "The Obesity Code" by Dr Jason Fung. He (and most proponents of fasting) is/are more concerned by the types of food we eat and when we eat them, than counting calories. By cutting out lunch you were on the right track but better to cut out breakfast, as it allows the body longer between meals to go into fat burning mode, instead of using carbs/sugars from a typical western breakfast, or pasta/rice/noddle dinners.

 

I actually love having Keto breakfasts on the weekend. I usually get half a baby leaf salad pack from Coles and wilt that into some scrabbled eggs with cheese as well as some bacon. Yum, it's guilt free junk food!

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2 minutes ago, blybo said:

Google "The Obesity Code" by Dr Jason Fung. He (and most proponents of fasting) is/are more concerned by the types of food we eat and when we eat them, than counting calories.

Yes I never looked at calories. Really just reduced the size and amount of food and tried to get rid of fat. Carbs weren't a problem because I was exercising a reasonable amount.

2 minutes ago, blybo said:

 

By cutting out lunch you were on the right track but better to cut out breakfast, as it allows the body longer between meals to go into fat burning mode, instead of using carbs/sugars from a typical western breakfast, or pasta/rice/noddle dinners.

I didn't have breakfast either. Still don't. 👍

2 minutes ago, blybo said:

 

I actually love having Keto breakfasts on the weekend. I usually get half a baby leaf salad pack from Coles and wilt that into some scrabbled eggs with cheese as well as some bacon. Yum, it's guilt free junk food!

Dont eat bacon either but I get your point. 👍

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1 minute ago, crisis said:

tried to get rid of fat. Carbs weren't a problem because I was exercising a reasonable amount.

Carbs are a bigger issue than fat to modern dietary experts... or at least the ones not being paid by food companies or the sugar industry. Our whole "food pyramid" should be turned upside down. The whole obesity issue started in the mid 70's when the food pyramid was introduced.

 

3 minutes ago, crisis said:

I didn't have breakfast either. Still don't. 👍

👍

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Great topic! I'm doing my own "DIY diet." The problem with most diets is that they are very restrictive and are too easy to fail. When you design your own diet, it's inherently flexible and it's also a lifelong process of learning. Daily fasting means I can function without food for much longer. The basic idea is to track what you are doing, notice what is working and keep adjusting until you get the result you want.

 

I've lost 12kg and I'm moving steadily towards my goal.

 

Here's a few things I've found really helpful:

 

1. Start each meal with veggies only on your plate first, then add meat and the things you most want to eat that are "healthy enough." Finish off with as much fruit as you need to be full

2. Track your weight, exercise and calories, making adjustments until you steadily lose weight - the My Fitness Pal app is great

3. Figure out the foods that satisfy within your calorie targets

4. Don't go too low on calories because your metabolism will go down and you are married to the calories you choose with no option for divorce

 

 

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49 minutes ago, Red Spade Audio said:

The problem with most diets is that they are very restrictive and are too easy to fail.

I was talking to a friend who is a GP. She told me that there was a very large meta-study done of diets and the conclusion was very simple: "find a diet that you will stick to"… really.

 

Pretty much all (sensible) diets work when you are on them, so find one that you can stay on 

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Guest Muon N'

I fast when i run out of things to eat.

 

I don't go for any diets, and there are many, some are just plain stupid like the one based on blood types :emot-bang: One thing western diets are known for apart from the junk food, is that we on average eat far too much protein. I generally eat only one meal a day, and often that is small.

 

I need to loose the middle I have gained over the last decade.

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