Stop eating.

>>42279273
Stop posting
sahg

>>42279273
ok i'll stop. How has fasting been for you op?

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I don't want to get memed

Day 10 of my 26 day fast checking in. Thank you based Fungster

>>42279663
the fuck

>>42279663
Fasting for weight loss or health?

>>42279672
Don't knock it until you try it. Xtreme results

>Feel low energy angrily counting your limited macros as your metabolism lowers

OR

>don't eat for a while, lose no strength, gain health/longevity, all muscle loss is easily reversible alanine/glutamine catabolization, metabolism increases due to catecholamines/5000% growth hormone increase

the choice is yours

>>42279708
Both. Started at 5'9 ~180, now 167. Plateaued the past couple days, whoosh effect will probably happen soon as described by Lyle McDonald.

>>42279273
For the obese this shit is powerful. I'm surprised the pharmacological companies haven't made sure this guy has had "an accident" by now.

I've helped dozens of friends, coworkers, acquaintences, and friends of friends lose a shitload of weight and get off so many meds because of fasting it boggles my mind.

Before I'd struggle to keep people motivated, I'd struggle to keep them on a restricted diet, struggle to keep them going to the gym.

But now, they keep motivated, the always comment how much energy they have, and their motivation to keep working out is spectacular.

>>42279754
Good shit man fighting the good fight. I want to make a career out of fasting consulting lmao

>>42279754
What are your top tips for fasting?

>>42279908
Don't eat.

>>42279908
Remove all doubt. Burn the boats. There is no decision to be made. You are not a person who eats for the moment. There are no temptations because your course is already set.

Making choices wears down our willpower, which is a finite resource. Remove the choice.

>>42279908
easy:

>>42279925
^^This

If you're only going for a few days then just don't eat. It's that easy. Stay active, get out for walks or easy runs. deload any weight training by about 80%


For extended fasts then i seriously suggest bone broth with added iodized salt. It has all the minerals you'll need to sustain the fast for an indefinite length of time while still being extremely low in calories. A cup a day is more than enough.

With extended fasting i tend to only recommend walking. And if you must weight train, then deload by 70%. I have no hard science to back this up but to me it feels right of course do what feels right for you.

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>>42279982

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>>42279273
MAKE ME

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>>42279723
Not to mention that IF is known to drastically increase testosterone.

>>42280274
Fantastic infographic bro

>>42280274
That infographics layout is giving me cancer.
I'm on week three doing intermittent fasting, lost 6lbs so far and I'm feeling mediocre about it. I feel really foggy and dull all day till I break my fast at dinner. Gonna migrate my eating period to the middle of the day I think.

>>42280314
The dullness and fogginess is from decreased blood sugar. Your brain and muscles are both competing for glucose.

Ideally you should train aerobically in a fasted state to encourage epigenetic pressure on your mitochondria to transition to fat for fuel instead of carbs. This will significantly improves brain function.

You can increase the speed at which your mitochondria will adapt by including extended fasting durations into your schedule, such as not eating an entire day out of the week.


This intermittent fasting fog is really persistant to those who have some level of insulin resistance. increase your insulin sensitivity to see much better improvements.

Doing IF with one meal a day now in the second week.
Feels pretty good. My lifts haven't declined and I don't feel tired at all. More awake actually because I don't feel that tiredness after eating a lot for lunch or dinner.
I bulked for the last half year because I was pretty DYEL and this is my first real cut.

Next thing I'd like to try down the road is a several day water fast. But I'm not too sure about it yet.

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>>42280274
>top right

since i started doing the fasts i feel a weird fucking noise inside the back of my neck, sort of a rain stick sound. I googled it and a lot of people actually feel it too and it seems to happen when you are hungry. Anyone here experiencing the same? It freaked me out at the beginning.

>>42279273
Already on it, Prof. Chingchong

>>42280638
My first question is to your hydration level when fasting? how does your urine present?

Secondly, headaches and neck aches are often frequent indicators of low sodium within the scope of a fast.

>>42280667
if pee gets too yellow i make sure i drink enough water to make it transparent and keep up this way. I hate salty foods so there's actually a chance that sodium might be involved. I never had a headache in my life, and fasting didn't change it.

It's not pain, just a weird ass sound.

>>42280638
>a weird fucking noise inside the back of my neck

Does it happen when you move your head? Could just be the sound of your skull socket rotating.

nah, it usually happens a bit after waking up, mostly when i'm laying down. Few times a week, sometimes it doesn't happen at all for week/months, the only correlation i could find is that it started along with my 16/18h fasts.

>>42280693
it might be sodium. Sodium is one of those electrolytes the body doesn't really keep around. It needs to come from dietary sources. Things like potassium and magnesium the body stores quite a bit of in the bones.

But because you're fasting that means you have lowered insulin which is the primary motive force in keeping stores of sodium around.

I suggest making up bone broth with added salt. simmer the bone broth and when it's done add some salt, stir, and taste. keep adding salt until you just start to notice it's there. and one cup a day will keep you covered for extended fasts

>>42280803
thanks for the tip, anon

>>42280803
Won't broth break your fast?

>>42280958
i assume he mant me to do that while i'm at the eating window

>>42280958
Bone broth does technically contain some calories in the form of protein and fat, but a single cup of broth will not have an appreciable effect on the metabolic fasting state.

The fat has no effect on insulin, which is the point of fasting, to lower insulin levels.

The protein present is minimal, approximately 6 grams per cup of broth. not enough to significantly raise insulin and certainly not enough to break ketosis.

In fact you can dump a shitload of fats into your coffee (like bulletproof coffee) and technically not break the metabolic state of fasting.

>>42280349
Is there a timeframe on That? I'm liking the results and I like it all in theory, but I can't let this diet impact my productivity at work. I guess I do need more cardio, I've only been lifting at lunch with some black coffee for fuel.

>>42281818
>timeline?
It honestly depends on the person and approach since there are so many confounding factors.

I suspect, and there's some evidence to support, that the largest impacting factor to this problem is insulin resistance. The more resistant your cells are to insulin, then the more insulin your pancreas needs to pump out to do the same job.

Insulin in the brain competes preferentially for leptin in the brain. That is to say it "blocks" the effects of leptin. And the presence of leptin up-regulates the CNS which in itself will go a long way in battling the fog.

Furhtermore, higher levels of insulin will slow down the release of fatty acids from fat cells into the blood hindering energy transport which can lead to tiredness since the brain is struggling for fuels.

Another confounding factor is how well fat-adapted your muscles are. If you muscles are still holding on to burning carbs, then they are competing for the same energy as the brain. By reducing their dependence on carbs and increasing the fat metabolism you free up more energy for the brain.

and finally, you have dietary carbohydrates. The more carbs you take in, the slower your adaptation. But the type of carbs also impacts this as well. carbs from whole foods have a significantly lower impact on insulin than carbs from processed foods.

I've trained people who went to a 16:8 fasting schedule and did just fine and slipped right through the brain fog in a couple days. And I've had people who fasted for weeks at a time and the brain fog dragged on. In the wide-angled view of these cases its my opinion that insulin resistance was the prime factor in deciding whether or not they had trouble with it.

If you don't want to fast for a week or more then I would suggest a ketogenic diet for your feeding days to ensure maximal insulin suppression <50g carbs 10-15% protein and the balance with fat.

>>42282194
thanks anon, this was a very scientific and measured breakdown.

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>>42280274
>drastically

>>42280958
fasting always includes broth if it is done for health

if you just consume nothing at all but water it's religious nonsense that directly damages your body. you need electrolytes to function.

glad to see this anon ( >>42282194 ) again. Your advice over the past few days has really helped me. I've been doing IF for about a month. Kinda stalled so I did a 36 hour fast. Now I feel great. I actually feel more energetic about 8-18 hours after my last meal than I do any other time of day. I've incorporated a bit of fasted cardio as well.

What do you think about doing fasted cardio ~6 hours after my last meal of the day? I'm doing 6:18 fast. I was thinking it would help me use up any remaining glycogen and transition to running on fat.

>>42282333
>if you just consume nothing at all but water it's religious nonsense that directly damages your body. you need electrolytes to function.

Da fuck... normal human can easily go a few weeks with JUST WATER and suffer no long term problems...
I am still amazed they wasted fuel on the moon missions by sending food with the astronauts... they were only there a few days

>>42282449
I am a HUGE proponent of fasted cardio.

It increases the epigenetic pressure on mitochondria to derive their energy from fat preferentially to carbohydrates.

In the average carb-burning athlete they utilize around 60-40% of their energy through carbohydrate oxidation, starting somewhere up in the sixties and gradually dropping to around 40%. This of course depends on the individuals aerobic fitness and other factors.

Studies in ultramarathoners who use an exclusive ketogenic diet have a relatively stable carb oxidation rate around 11% meaning that almost 90% of the energy they burn is from fast stores.

One of the major advantages of this is that this carbohydrate consumption level starts to call within the range that the liver is able to convert glycerol to glucose. And the glycerol is the backbone the fatty acids are bound to when they're stored as triglycerides in the fat cells.

This completely eliminates 'the wall' and the only limitations to endurance become hydration and the mechanical endurance of the body.


In short. fasted cardio all the way.

I'd also like to give a nod towards Phil Maffetone's Big Book of Fitness which goes into the aerobic training method. Essentially the focus should be on your heart rate, NOT your speed. you want to stay just inside of your aerobic threshold where your mitochondria are capable of oxidizing fat for fuel. When you go anaerobic, the oxidation of fuels becomes limited and then you go into non-oxidative ATP production which has a lot of byproducts and reactive oxidation species. By staying in the aerobic threshold you're forcing the mitochondria to become better fuel burners. And you'll start to see significant speed improvements for the same heart rate.

>>42282333
Then why does your body store excess magnesium, potassium, and other free minerals in the bones?

Why is it even during two week fasts, researches see no significant change in serum electrolyte levels? (excepting sodium)

Sodium is a tricky one because it cannot be stored in the bones and cells only retain surplus sodium because of insulin's pressure.

Sodium levels are a concern during extended fasts but they are generally not a concern unless you're getting into the two week territory.

The other concern is those with type 2 diabetes who may be deficient in magnesium. I've yet to see any conclusive evidence as to why t2d are low in magnesium, but it is a concern for those individuals

>>42279754
>>42280349
>>42280803
>>42282194
>>42282606
I wish you'd stay but I know you'll eventually get run off by the fatfuck keyboard warriors with the intellectual capacity of a five year old, gay no-homo threads, and general faggotry.

We're you ever a fatass? Is that what lead you down this rabbit hole?

>>42282744
We're you ever a fatass? Is that what lead you down this rabbit hole?
Nah. I was never a fatass. I wasn't a skinny or fit kid by any means, just average. It wasn't until late highschool when I started working out.

the thing that started me down this path was my friend. We went to college together and got roomed together. We'd known each other since kindergarten and I'd watched him pack on the pounds over the years. I kept trying to get him to go to the gym but he was always tired, slept all the time. For the longest time I started getting mad at him for being a fat lazy gluttonous piece of shit. He always had snacks and was always eating. Meanwhile he'd get absolutely pissed that i could eat an entire 22" pizza practically every night and never gain a pound.

That's when I started focusing not just on WHAT he ate but WHEN. I could eat a 4,000 calorie pizza over the course of 4 hours, but I wouldn't eat again until the next night.

I started going through the papers on the university's access portal and started seeing a trend. So i formulated a rough out of what I now use to help people to lose weight.

I told him I thought insulin was the problem and we started working on a way to lower insulin and it started working.

Growing up, mom would wake us up for breakfast, and ask if we were hungry. If we were she'd cook for us, if not we wouldn't eat. She would pack leftovers for lunch, and off we went to school. And at dinner we served our own plates. There was never a "eat everything on your plate" admonishment. My brother and I ate ad libitum, but we were never allowed to eat snacks because it would "ruin our dinner"

My friend on the other hand had a hover mom who made him eat every meal, made him finish his plate even if he wasn't hungry, that kind of shit.

>>42282928
(continued)


Because we were allowed to listen to our stomachs we never really broke that natural eating rhythm which has a natural insulin up and down cycle. My friend on the other hand, being made to eat even when he wasn't hungry had that insulin cycle interrupted.


So with everything I learned, the fastest way for a parent to piss me off is for them to force their kid to eat all their vegetables, or finish their plate. Kids know when they're hungry and they're not going to starve to death. Let them dish out what they want to eat and eat until satiety. Don't do anything to unhinge the natural hormonal signaling in their bodies.

Which all of these efforts I've made to help people lose weight and get fit focuses on lowering that insulin, lowering the body weight, and getting rid of visceral fat so that the natural eating patterns are re-established.

>>42279754

I refuse to believe you comvinced dozens of normies to fast

>>42282947
So, ok, insulin blocks leptin which tells our body we have energy to burn and turns up the CBS right?

If insulin blocks it, and turns down the can and makes us hungry... How did evolve in the first place? The more you eat the fatter and hungrier you become? That makes no evolutionary sense.

>>42280349
What would a monthly schedule look like for brain gains? I don't have any interest in lifting weights (anymore) if I can avoid it, right now I commute by bicycle about an hour a day and run 8k once a week.

Should I make my commute and run at least 6 hours after the last meal? I would like to cut in general as well, should I fast for a week? Or two, etc.?

>>42279273
Thanks for this thread OP

>>42282990
Belive it or not. I don't give a flying fuck. But when people see someone go from 400lbs to 180 in a year, get off their medications, start making voluntary healthy decisions like exercising spontaneously and taking up physical activity sports... people start to notice and want in.

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>>42283008
>How did evolve in the first place? The more you eat the fatter and hungrier you become? That makes no evolutionary sense.

Perfect sense... eat when the food is available and eat as much as you can... you may not be able to find food again for a long while

>>42279908
Throw out all your food before you start

Do regular exercise during the fast

>>42283008
>CBS
I take it you mean CNS?

Well there is an evolutionary benefit to insulin blocking leptin. There's two times in your life where you start wanting to pack on pounds pretty quick. Puberty and pregnancy.

When the hormal cascades for these conditions occur it triggers a form of insulin resistance which then causes your body to produce more insulin which then blocks leptin's suppression of the vagus nerve. resulting in more hunger. and the increased levels of insulin ensure a higher percentage of the food energy and the lowered CNS packs that energy away.

It's just that because of our overly abundant food supply, and the copious amounts of processed sugar available that this whole system gets twisted around. By integrating fasting and/or ketosis you're simulating famine periods which then bring the insulin under control.

>>42283044
If all you need to lose is a few pounds then basic intermittent fasting will be plenty sufficient to see the benefit

Switching to lower carb intake will increase the levels of ketones available for your brain which are actually more fuel efficient than glucose and results in less reactive oxygen species for your brain cells to deal with.

Start out with a 16:8 feeding schedule for a week or two and see how it goes. If you're not seeing the improvements you want, then extend the fasting period on one or two days, or integrate a fasting day into the week and see how it works after a month or two.

>>42283132
Thanks!

Question for the guy that's clued up on IF here (I hope it's actually you Dr. Fung)

I've been practising OMAD for about 6 months now, great progress and results, love it

But now as I move to the final stretch of the weight loss I'm noticing that my after my meals I'm feeling intensely full, like "my stomach is about to explode" full. They're usually about 1300 calories and consist of vegetables, meat, yoghurt and oils. I don't eat carbs.

I don't want to eat any less than I am already because I'm weightlifting at the same time, but the bloated feeling is starting to get in the way of things that I have to do after dinner

Thoughts?

>>42283673
Not the guy who knows what he is talking about but doing the same. Im trying to just hit the right calories in less foods. More butter and oils on veggies, fattier meats, and protein shakes to hit my macros if needed.

>>42283713
Problem is that I'm pretty sure it's the veggies that are making me feel full, and I'd really hate to cut back on them because...they're veggies

>>42283734
yeah I hear ya. What kind of veggies? I eat a lot of spinach. A lot. You can shrink it and get the water out by sauteeing it. Makes it so you can eat more of the actual spinach and less of the water in it.

>>42283673
Not Dr. Fung, but that guy is doing god's work.

If you're full, you're full. Full stop.

If you get a little hungry again in your window then go ahead and eat ad libitum. But don't force yourself to eat.

Your stomach hasn't physically shrank, it's just releasing the signal hormones that you're done eating which gives you the whole "I couldn't eat another bite" feeling.

Eat to satiety, no more, no less. If you find you're not making the improvements you want in terms of mass over the period of a month, then reduce one of the fasting windows during your week.

>>42280432
Same bro. One meal a day is legit. Down 5 pounds after a long stall in 2 weeks

>>42279736
>whoosh effect
Please explain senpai

>>42283775
Typically some combination of spinach, brussel sprouts, cauliflower, green beans and broccoli

>>42283784
Thanks for the advice, I do sometimes get that natural response that says "no more" but I still try to power through because I feel that I need it for the fuel and it wasn't an issue until now

I'll take up your suggestion, thankyou

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>>42279273
shut up you're not my real dad!

>>42283853
Jesus fucking christ can't you google?

http://leanmuscleproject.com/how-whooshes-impact-your-weight-loss/

>>42283863
>Thanks for the advice, I do sometimes get that natural response that says "no more" but I still try to power through because I feel that I need it for the fuel and it wasn't an issue until now
Trust me, if you're in a metabolically stable state your body will tell you when it wants to eat and what it wants to eat. I've seen this a hundred times from the people I've helped to people who've cured their metabolic syndrome online. You'll be going through your day planning on having some chicken breast and broccoli for dinner but then as the day progresses you'll instead start obsessing on steak.

If you're doing one meal a day and your body says "Hey, yo. I could go for a tall glass of milk right about now, then get some milk."

There's no point restricting calories or meal periods if you're metabolically stable and the food isn't generally that unhealthy (I'm look at you sugar). Especially if you're trying to put on mass.

And on the other side of the coin there's no point in forcing hte body to eat more food than it wants when it's telling you "oh no, I couldn't possibly eat another bite"
One thing I'd like to ask you to do is, while you're eating pay attention to how the food is making you feel emotionally as you're eating. You'll see a pattern.

6'2' 250 lbs

How long would it take to get me to 200 lbs if I do intermittent fasting at 1200 calories a day? Should I just water fast?

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>>42280274
Eh, this information is OK for normies, but it's got problems.

>1. Lifting weights
True.

>2. Keeping your testicle cool
False.
Testicle temperature has only a small and transient effect on testosterone production, nothing long-term.

>3. Quality sleep
True.

>4. Diet
Half-true.
Various vitamin deficiencies will impair testosterone production (among other things). High levels of zinc can increase increase production. Intermittent fasting has not consistently shown to have any positive effect in the long-term. In the fasted state testosterone production will decrease, in the well-fed state it increases but with no net gain. Cholesterol increases testosterone production only if you aren't getting enough cholesterol, which is a rare occurrence.


>5. Lower estrogen
True.
However, this infographic implies that estrogen binds to androgen receptors which is absolutely false. Estrogen signals the liver to increases SHBG production (which lowers free testosterone) and inhibits the release of GnRH from the hypothalamus, subsequently leading to decreased total testosterone levels. The best way to avoid excessive estrogen in the male body is to maintain a low bodyfat% as adipose tissue is the primary peripheral source of estrogen synthase (aromatase).

>6. Reduce stress
Half-true.
"Stress" is vague. Cortisol is a stress hormone and is generally catabolic though it doesn't directly affect testosterone production. Growth hormone is also a stress hormone and is anabolic. Meditation's influence on cortisol is greatly overstated. 10-minutes of daily meditation "drastically reduces levels of cortisol" is false.

>Avoid BPAs
True, but the ubiquity and influence of xenoestrogens is also overstated and frequently misunderstood. Also, the effect that xenoestrogens have on adults is far less than that it has on children who are still growing.

>>42284167
Finally:

>Avoid porn
There's no scientific justification for this. Being obsessed with porn is certainly bad and it could affect your libido, but that's probably more of a psychological problem than a physiological one.

>>42284090
You shouldn't particularly focus on calories while you're intermittent fasting to begin with. Caloric restriction reduces your REE and you want to leave that alone. Eat to satiety, that is until your full. Slow down when eating and when you get to the point you feel your body saying stop, then stop.

The largest benefit to fasting is the reduced baseline insulin levels over time which will lower your so-called 'set weight'. there is a direct correlation between 24hr insulin and body fat.

Regardless of what everyone tells you, 2,000 calories broken up into 6 small meals is metabolically different than 2,000 calories in a 4 hour eating window. The six smaller meals have a greater impact on insulin. They do not necessarily trigger peptide-YY release as strongly as a larger meal. And the six smaller meals keep pulsating the release of ghrelin. The opposite is true of the short eating window.

>Should I just water fast?
If you want to you can, if not then don't.

I am obviously a fan of water fasting for a period to start a weight loss regimen because of it's spectacular effects on lowering insulin and breaking the carb cycle of addiction.

>bone broth with salt has all the minerals you need
Jesus fucking Christ I thought fit was above this level or retardation

>>42280803
Or just drink some salt water...

>>42285291
>I thought fit was above this level of retardation

>Magnesium
Yep bone broth has it
>Potassium
Yep, sure does
>Calcium
I mean it is bone...sooo duh?
>Sodium
I mean we are adding salt?
>Chloride
yep

>>42285536
which is disgusting.

>>42279273

Can I keep drinking heavily?

>>42285539
Not enough levels you monkey you need supplements if you're doing this fasting retardation also you need high protien.
If you want to do something so extreme at least do rfl 2.0 at least lyle McDonald does legit science and references 200 journals in his book

>>42285717
Fasting and protein intake are incompatible. One of the primary benefits of amino restriction (and secondarily calorie restriction) is autophagy.

>>42285764
Do you want to post body m8. Why is autophagy desirable do you want to post studies?

>>42285790
Good one to start with: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518431/

>>42285835
Is that your body? Or is that your lifts?

Alright, so I hit my halfway mark to my goal weight (at 250 from 300)
For the last two months Ive been doing 16:8 at 1800 calories.
Im already on a low carb diet, it might even be keto low, ive never tested.

Im thinking about doing a fast to help with my concentration, since Im ADHD in my senior year of Electrical engineering. I got through junior year without meds through sheer force of will, but would love if this helped.
Im torn though, Ive done a ton of reaserch and found two very different ideas. One saying it will leave me with a broken metabolism, constantly cold and tired with all the weight coming right back.
Have any of you any personal experience with using this for weight loss or improving concentration?
If not Ill just have to be pacient and keep this 1000 cal deficit up another 6-8 months.

>80 replies
the fuck

>>42284167
>ubiquity of xenoestrogens is also overstated
how?? they're in the majority of consumer products.

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23 hours into my first attempt at a fast, I got nauseous and threw up. Any ideas why?

>>42286721
How much water did you drink?

>>42286769
About the average amount of water I drink per day.

Started lifting again a few weeks ago after a year long break. I want to recomp so I decided to tackle diet differently. And now I'm in this thread.


Went on a 2 day fast to start. The mental clarity from the adrenaline was amazing. And coming face to face with the mental addiction to food was mind blowing. I could get over stomach pains, that was easy, but my brain so hard wired to eat salty carb rich shit all the time was insane. I'm now 4 days into One Meal A Day. It's been good for the most part, the first day I ate way too much, and yesterday I think I drank 1000 calories worth of beer after I ate. But over all I feel so much better. I don't get low blood sugar crashes all the time now. I feel a little sleepy after eating, but that's because I eat way too fast for my body to catch up and say "woh slow down there bud!" So that is something I'm having to work on.

Oh 6'3 chubby btw. Lifting 3 times a week. Haven't seen any issues with my newbie gains even when I lift on an empty stomach and don't eat until 5 hours later.

>>42280432
Do you consume 100% of normal daily calories during that single meal?

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>>42280524
Oh boy

>>42282606
Ok so idk if you know as much about the ketogenic diet as you do fasting, but you're the least retarded person I've seen on this website in months so I'll ask anyway.

Right now I'm on a ketogenic diet and I'm probably gonna start doing a 16:8 fast also. I wanna spread the word that this shit actually works but getting past the first week is the hardest part, and most of my friends have very limited willpower. Basically my question is; would fasted cardio make the transition to ketosis happen quicker?

>>42287383
Not him, but any physical exercise is going to drain the glycogen storage faster. The sooner that storage is depleted the sooner your body moves to another form of energy.

>>42287441
This.

>>42287383
but dude if you're on a keto diet already, you should have done some preliminary research....there are tons of tips and tricks to get into ketosis faster

>>42287383
The Ketogenic diet accomplishes almost all of the metabolic benefits of fasting.

>was 5'4, 165lbs
>water fasted for 19 days, lost 20lbs
>broke my fast with some small slices of pineapple
>suddenly hungrier than I've ever been in my life
>go on to eat a pork pie and about 4 chocolate bars that were in the fridge
>feel sick, sleep it off
>wake up, tell family I've broken my fast
>everybody's happy, wants to order takeout for lunch
>eat half a large(!) "Meateor" dominoes pizza with some cookies and a box of wings
>worst indigestion of my life that night
>that was a week ago today, and I've barely shat since then
>when I have shat it's been thanks to laxatives
>still feel like I haven't digested it all and have continued to eat like a pig
>daren't step on the scales
>whenever I burp it smells like egg

Sorry for the long post, I'm just looking for some advice on how to fix this

Am I gonna fuckin' die

>>42288155
>thanks to laxatives
Miralax is GOAT

>>42288195

Yeah but it'd be nice if my digestive system actually woke up and remembered it had a job once upon a time

>>42288155
>fast for 19 days for weight loss
>break fast with junk food
>wonders why he can't shit

Were you dropped on your head as a baby?

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>>42288229
True.

Natural cures, increase water(fun fact ~70% of water is absorbed through colon), increase fiber, make sure you work out.

Eat prunes/drink prune juice.

>>42288277

Were you?

I know this is my fault, I'm asking for advice on how to fix it. Maybe try reading a post fully before you reply to it.

>>42288298

Thanks anon. Do you reckon if I start eating well my digestive system would start back up eventually?

I was considering doing another fast to fix it but I didn't know if that would just leave the food in my system in a kind of limbo.

>>42288155
Quit being a fucking pig with no self control first. Fucking disgusting. You've probably gained back a sizable share of what you lost. You could take psyllium daily until things get back to normal.

I haven't pooped in days since I started IF. It's all just watery farts.

>>42282333
Many people add various salts to a bit of their water throughout the day. Broth is used to increase compliance.

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>>42279273


>Stop eating

Why?

I eat 5 meals spread evenly through out the day, and I am losing weight and lowering my body fat percentage.

I eat ultra-healthy, more healthy probably than anyone here, and I'm not starving myself like the other idiots here.

When they eat, eventually they will have to, they will regain all the weight they lost.

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>>42288328
My only concern with fasting again, if you are still backed up, like you said you without getting solid food to pass through you, you may stay clogged.

If you want to do another water fast, perhaps start it with a juice fast for a few days. Only consume green veggie juice. (Recommend watching Fat, Sick, and nearly dead [netflix])

A few days of drinking only healthy veggie juice will clear you right out.


Can I ask why you are water fasting for extreme lengths? 165lbs is pretty light even at 5'4, even if youre a grill. Honestly sounds like you would benefit more from fine tuning your daily diet and exercise regimen, as opposed to water fasting.

>>42288389
>I'm eating 5 meals a day
>I'm losing weight
>I'm lowering my body fat
Fatty detected! What's your height and weight, bro. Don't knock fasting just because you don't have the will power to put the fork down for more than 4 hours. Eating at constant deficit isn't so fun when you drop down to < 15% bf.

Sure you can lose wait by eating under your TDEE every day like you're doing, but it's not the only way. I've gone from 200 lbs with a fat gut hanging over my belt to 180 with a four pack by using intermittent fasting, and I've felt great the whole time.

There are numerous benefits if multi-day fasting and IF.

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>>42288155
>this little self control

What about protein sparing fasts?
I want to lift

>>42288389
>I eat 5 meals spread evenly through out the day
>not understanding the timeframe for bioavailability of nutrients in the human gut
I bet you think this "speed up my metabolism" too

>>42288461

Thanks anon, I'll give it a watch.

I'll try a few days of juice.

165lbs didn't look light on me, I mean I wasn't what you could call obese, but I was just so desperate to be skinny. My gf at the start of our relationship was incredibly shallow and I think it's kinda fucked me over.

Sage cos not my blog.

>>42288475


>Intermitent fasting

Yeah, it's called sleep.

I sleep 8 hours a day, there's my fast.

Secondly, I'm 5'7'' and 138 lbs, and 14% body fat.

I used to starve myself, and went down to 118 lbs at my skinniest while running 6 miles Mon to Sat.......Trust me, I've found a better way to get into shape.

What all vitamins and what not should I consume for a 30 day fast?

How to fast?

I mean, besides the "don't eat" part. I've never done it before, what prepwork should I do, how long should I try, and what should I do when I stop.

>>42288710
2 day fast. Drink more water than you ever thought was normal. Don't eat anything, not even fish oil pills. Take your daily vitamin. If you have a headache put some salt in water and chug a few glasses of it. Other than that, it's just the mental combat. The physical pain is easy. Oh look another grumble, whatevs. But the brain kicks into "go hunt a fucking deer you asshole here's some energy" mode. This brings wonderful mental clarity if you can focus. Meditating helps with disassociating yourself from these thoughts, but it's not really needed. Just stop eating and drink water.

>>42288764
I don't really have daily vitamins, just D3 and fish oil right now. Thanks, I suppose. I'll try it out.

I already drink like 6 liters of water a day so I'll probably be fine on that front. If it's that easy and I don't have to do any sort of prepwork, i'll try it out.

>>42288764
>and drink water.
Not too much though. I did this and got nauseous and puked. Totally liquid puke so not terrible, but still makes you feel like garbage.

>>42288461
>juice fast

>>42289670
>you

>>42280349

wait, so is this why I have been brain fog everytime I do 16:8 or sometimes 18:6 while I am caloric deficient? Because at the moment I am doing 14 hourish fast and rest is feeding with caloric maintenance and my head is a lot clearer.

>how to get deficiencies in minerals and vitamins the thread.
>people impressed by some monkey that can recite some research that has not been applied outside of on yeast.
Enjoy your loss of gains lads.

I do IF all year long, i'm not super disciplined about it, sometimes i do over 16 hours, sometimes less than 16 hours but i wanna try 24 hour fasts with either bone broth or bulletproof coffee.

Questions:
1)Doesn't bulletproof coffee have like, a lot of calories? Doesn't that break the fast? Will i be ok if i just drink bulletproof coffee throughout the day?
2)Where do you find bone broth? I looked some recipes online and it seems like it's a bitch to make, i don't have time to boil bones all day long

>>42289932
>Will i be ok if i just drink bulletproof coffee throughout the day?
No, fasters advise against bulletproof coffee while fasting. Especially if it's only for 24 hours. Black coffee is okay in the morning.

Save the bulletproof coffee for entering and maintaining ketosis.

>>42280274

CHAD takes STEROIDS while YOU autistically MICROMANAGE your LIFE for NOT EVEN HALF his test levels

>>42289952
Tbh i only drink black coffee during my fasting.

What is bulletproof coffee supposed to do btw?

>>42290007
It is a keto staple, because you basically put a few slices of butter and MCT oil into your coffee. (Keto is a high fat diet) so essentially drinking butter is a quick way to get fat (keto fuel) into your system for energy.

Alright fuckers, I need real advice because I've been doing IF for a long time now and the results have not been anything close to what you fuckers have said.

I do a 18/6 fast. I wake up at 10pm, have 1 cup of black coffee at work and drink only water. Between 4-4:30am I have 4 eggs, 500ml milk and 2 scoops of whey. As soon as I get home from work (~7:30am) I start cooking. So I really only eat in the window between 4-10am usually much lower window depending on how long what I'm eating takes to cook.

I've been doing this since January. I haven't lost a single lb BUT I have lost 4 inches to my waist. I'm currently 270 and I want to drop to 250 so I'm thinking of doing either a full fast on Saturdays or doing a 7 or 14 day fast. The problem is that the results from my IF have been lackluster for how long I have been doing it. The thing is they have showed 0 results from before I was doing IF. I didn't change my calorie intake at all when I started IF.

The only thing I changed was eating the exact same # of calories except sticking them in a 4-6 hour period instead of spreading them out through the day. So since it has had such a minuscule effect I am weary to even try a full fast since so far it seems like a load of horse shit.

>>42282606
What about vegan diets? Vagina stains seems pretty healthy. And he is a critic of ketogenic diet.
He uses a lotta good science to back his shit up

>>42290158
>BUT I have lost 4 inches to my waist
That is spectacular! Fuck you complaining about?

IF is not some magic diet, it is to help people control their hunger cravings. People who usually snack all day and night, they setup a window of time where they can eat their food to stop from snacking.

If you aren't losing lbs.(but are losing inches!?) you gotta create a calorie deficit.

Fasting 1 day a week will help you in creating that deficit, because you will completely eliminate a days worth of calories.

It sounds like you doing something right, if your waist got smaller but BW stayed the same that means fat loss=muscle gained.

>>42290208
I think the problem is he's expecting to quickly lean down like the people he's seen peddling IF. He's at the point in his lifting career where he isn't aware that you have to introduce tren into the equation.

>>42290158
>I didn't change my calorie intake at all when I started IF.
If weight loss was your main goal you fucked it there. IF is for many things, but you still need a deficit to lose weight, it's just that with IF it gets fairly easy to do so, as meals tend to be more planned and have the ability to keep yourself from eating mindlessly, plus having conditioned the body on getting energy from fat stores so you won't have as much cravings.

>>42290208

I'm complaining because it seems like IF is doing very little, if anything at all, for me. I saw similar results before starting IF and I have been IF for over 6 months now.

I will say that for sure IF made me master of my hunger, though. I can easily go 24 hours with no food no problem.

I just feel like this is being overblown greatly.

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Can I do strength training and weight lifting during my extended fasts (3 days plus) ?

I do fasted cardio but not sure about lifting?

>>42290354
>lost 4 inches to waist
>i.e. vastly improved body composition
>doing very little
?????
>>42290330
It would still very very likely improve your body composition and endocrinal profile

>>42288604
Most important is sodium, potassium, magnesium

Then some form of phosphorus and a vitamin B complex is good too

>>42282194
can you explain how to deal with this insulin resistance? I get foggy very easily and diabetes runs in the family so I think what you are saying makes sense for me. What do I do though?

>>42292106
Losing weight improves insulin resistance. Are you overweight?

>>42291636
I'm interested in this as well, is lifting in the morning while fasted a good idea? I've read somewhere that in the morning your stomach acidity is at it's highest and lifting raises it even further, which leads to gastritis and shit, but I'm not sure how true this is

>>42292135
It's not just losing weight, it's losing a particular type of fat, visceral fat.

Subcutaneous fat has a small correlation with metabolic syndrome to some degree. The biggest risk factor however is visceral fat. Fat that surrounds the organs. It's hard to detect but waist:chest ratio is the best bet.

>>42292106
If you have a family history of diabetes then I suggest you talk with your GP about it to start with. Things you want to know are.
>hbA1C
>Fasting Blood Sugar test
>Oral Glucose test
And finally,
>see if the lab they use can test your fasting insulin level.

hbA1C is a measure of your average blood sugar over the last 2-4 months and is a generally good indicator.

Fasting Glucose is your glucose levels after you have fasted over night. Your doctor will tell you when your last meal can be.

Oral Glucose Test. They have you drink an orange or raspberry flavored drink that you need to finish within 15 minutes. They will then test your blood sugar over time to see how your body responds.

And if the lab has the test, the insulin level will tell you where your insulin levels are sitting when you're fasting and this test should be administered after you've been fasting.

All of this information together will give you an idea of where you're sitting. In addition to having your doctor review the lab reports, you MUST ask for a copy of the reports so that you have the numbers to do your own research on.

For some reason Insulin tests are not completed as a standard for testing for diabetes even though elevated insulin levels far precede even poor glucose control, or uncontrolled glucose.

>can you explain how to deal with this insulin resistance?
There are numerous ways to control insulin.
-eating a lower, or low carb diet which focuses on fat as the primary energy supply
-eating a ketogenic diet which aims to keep your body in ketosis
-eating a 16:8 fasting schedule gives your body plenty of time to control blood sugar, and lower insulin
-skipping one or two days entirely of food per week is also very effective at reversing pre-diabetes conditions

FASTING BRAH

Advice pls, how do you sleep on an extended fast? I'm fasting and I didn't sleep at all last night mang, shit sucks. Between the hunger pangs and the paradoxical energy, not an hour.

>>422ee days 92672
How long have you been fasting for?

The hunger pangs after 3 days would be a concern for me and in these cases I advise a more conservative approach utilizing 16:8, or if it is tolerated 20:4. Some people's metabolisms do not agree with extended fasting from the get-go.

Beyond three days lasting hunger, that is hunger that does not resolve in a short period of time, should not really be a thing, If unresolved hunger is a thing past day three it should not be ignored.

>>42292943
Only two, shit's hard man. I'm a bit overweight and I usually eat a ton. I've been doing 16:8 for a couple weeks, finally tried a full fast and it is hard. Any tips for sleep, sticking with it, etc?

>>42292501
>can you explain how to deal with this insulin resistance?
>There are numerous ways to control insulin.
>-eating a lower, or low carb diet which focuses on fat as the primary energy supply
>-eating a ketogenic diet which aims to keep your body in ketosis
>-eating a 16:8 fasting schedule gives your body plenty of time to control blood sugar, and lower insulin
>-skipping one or two days entirely of food per week is also very effective at reversing pre-diabetes conditions
perfect thanks. Im going to try to reduce carbs and move towards keto.

>>42279273

Im trying to gain weight, not lose it.

>>42293260
Oh, day two, pfft you're about par right now.

Day two is generally the hardest. Day three is a bit easier and after day 4 you'll forget all about food.

Fasting > DNP

>>42293260
not who you're replying to, but I don't expect to have perfect sleep when I'm fasting for more than a day(longest I've done is 3 days)
That said, not sleeping at all would really suck. I would suggest it's largely psychological. You're worried about not getting sleep which causes you to fixate on it.

16:8 is barely IF. Switching to 18:6 and 20:4 has made it much easier for me to fast for 24-36 hours. 3 days has always been extremely challenging for me. I've always felt super weak after 24 hours. I'm looking forward to trying again now that I've been doing 18:6 and 20:4 for a while.

>>42282333
What about vegetable broth? I'm vegan.

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>>42293444
>vegan

>>42293444
Probably take a supplement for magnesium, potassium,

You can eat an avocado a day without losing most of the benefits of a fast.

>>42293347
What's a good fasting regimen you'd recommend for weight loss and then maintenance?

>>42293527
>Fasting regimen for weight loss
18:6, 20:4, alternate day, OMAD, 2 day a week, 3 days a week, extended fasting.

>Maintenance
18:6, 20:4, Alternate Day, OMAD, 2 days a week, 3 days a week.

>>42293564
Alright cool, thank you. Last thing, do you make your own bone broth? Or buy it?

>>42279273
Why not just eat a well balanced diet at a reasonable deficit hitting your macro and micro nutrient quotas, spread out evenly throughout the day for consistent energy levels?

>>42293590
>buy it
Never gonna make it if you do that.

Nah, you can buy it if you want. It's just not as high quality as when you make it yourself.

I always make my own.

I have ziplock baggies in the fridge to toss my bones in until I have enough to make another batch of broth.

I spread out the bones on a baking sheet for a half hour in a pre-heated 350f oven. I then add the bones into a stock pot filled with water. I add in slices of carrots, onions, minced garlic, parsley, pepper, salt, and raw apple cider vinegar. Bring to a boil then reduce to a slow simmer. chicken bones I simmer for 12 hours, beef bones around 24.

>>42293605
>reasonable deficit
Ever diet that has a daily caloric deficit results in a decreased REE over time. This effect is not seen in fasting schedules.

>spread out evenly throughout the day for consistent energy levels?
By spreading out a reduced calorie diet throughout the day conventional wisdom would dictate like you suggest that you get a consistent energy level, but that is not what the metabolic process tells us.

By eating less calories you eventually end up with a lowered REE. And by spreading those calories out throughout the day you reduce the amount of peptide-YY and do not control the release of ghreling. Furthermore the constant flow of energy keeps insulin levels elevated which keeps pressure on the cells to take in energy and impairs the release of fat from cells. A secondary effect to this increased insulin is teh blocking of leptin's effects on the vagus nerve in suppressing hunger and increasing CNS activity.

>>42280274

>power poses

http://fortune.com/2016/10/02/power-poses-research-false/

>>42293667
Thanks m8, you're doing God's work

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>>42279273
"no"

So you guys will be able to do a thirty day fast then go to do 160kg squat 5x5? Is this the diet of the dyels?

>>42294740
People who can squat 160kg are not the kind of people who need to fast for 30 days.

The only people fasting for 30 days WEIGH 160kg.

>>42288155
Bruh, coming off such a long fast like that, you shouldn't be eating pies and chocolates and pizzas. I'd ease back into eating with some green veggies. Honestly fast again to undo that fucking garbage and then eat properly

why would I stop eating, I already eat too little.

>>42290184

He's also a paranoid schizophrenic who convenes with aliens that have apparently started painting him green and binding his head so he can look like them.

I'm not joking about this shit. He's a fucking nutbar and he looks like a desiccated runner bean with biceps.
If he's the best spokesperson veganism has to offer...

>>42292672
This, please any answers would be greatly appreciated.

>>42292352

I lift heavy in the 90 minutes before I break my fast on nothing more than a cup of black coffee and glasses of water.

I noticed a big drop in performance initially which improved as I got used to IF. I'd say now that I have as much work capacity as I ever had before.

I haven't had any issues with acid but maybe that has something to do with stuffing my face not long after I finish.

I DID FASTING FOR 28 DAYS, LOST 13KG AND KEPT THE WEIGHT OFF

FASTING IS THE BEST WAY TO LOSE WEIGHT BAR NONE

>>42295403
**22 days

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How do I fast if my wife keeps enabling me by buying junk food???

>>42295380
I've never had problems with sleeping personally. But a few of the people I've helped lose shit ton of weight find they have difficulty sleeping at the beginning of an extended fast.

If you can't sleep then don't lay there tossing and turning. Get up and go sit down in the living room and read for a bit or look at a painting or some thing to decompress.

So if i do IF mon,tue,thursday friday and saturday then fast on Wed and sunday will that be good? Is there something more efficent?

>>42295480
What are your goals?
>weight loss
>health
>strength gain


The great part is that doing any fasting helps. The most efficient thing to do is just not eat. How long are your IF days? Etc

>>42295480
Without knowing what your stats are, and what your goals are it's impossible to determine if some arbitrary fasting schedule will be "good" for you, or "more efficient"

>>42295455
beat your wife

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I am straight up stupid when it comes to meal planning. I lost 80lbs and I want to break out of skinny fat to at least built fat. Just joined a gym and will be following the SL program.

These are my macro-nutrients (marked my exercise as "sedentary" to not mess thing sup) and was wondering what kind of diet you guys would build to meet pic related.

I am 6ft tall and currently 170lbs

Thanks guys I really appreciate it

Experienced fasters: What do you think of the Leangains method, or Martin Berkhan's method of fasting/lifting?

What do you anons think of the Leangains method, or Martin Berkhan's method of fasting/lifting?

>>42296047
Pretty good if you are already normal weight and want to get leaner while still gaining muscle, but if you are heavily overweight you are still better off doing an extended fast.

>>42279273
I'm about 183 lbs and I want to go down to 170ish (6'2) . About how long would I have to fast for?

I just checked my TDEE and it says that in order for me to lose weight my intake needs to be almost 2900 calories. there's no way that's true is it? i've been on 2400 for the past 3 months, and lost around 20lbs and i still feel like the progress isnt as fast as it should be and this is without any exercises (apart my work). Am I being retarded here?

>>42296081
Thanks bro, I'm a beginner lifter on a slight caloric surplus. I think I'll try leangains when I get to about 20%bf and recomp down to 12% -ish, as I had good results with fasting for weight loss before I began lifting.

>>42296100
Assuming you stay relatively active, you're looking at about a 1lb/day

>>42279754
nice work man, great to hear that you're helping improve lives.

>>42288328
you want to fix it, eat stuff that will restore your gut flora so you can actually have working intestines again like sauerkraut, onions, garlic, some veggies, look up stuff that helps out with gut flora/microbiome because newsflash after nearly 3 weeks of fasting you don't have much of that (which is good because normally after a fast you'd start slow and focus on restoring the good bacteria for healthy digestion)

>>42295670
>>42295696
Weight loss, Im 197 and 5'9 22 years of age.

IFing for two years now, it's been the best tool for getting lean and staying lean for me
I simply can't imagine eating breakfast anymore

>>42297587
You're not terribly overweight. And i I were working with you my suggestion would be to convert to a 16:8 fasting:feeding window each day. I would not recommend an extended fasting period unless you were presenting with symptoms of metabolic syndrome.

The easiest way is to just skip breakfast and don't eat or drink anything caloric until noon (or whenever you take lunch at work) and have an eight hour eating window.

This type of program gives you plenty of time to get your calories in and gives you flexibility around life. And balances it out with a significant fasting window to get your body over into burning off some fat for fuel.

You'll see good results from this approach without a lot of adaptation because of the minimal change associated with it.

If you don't see the benefits you want with this schedule then you can easily modify it. If after a month you haven't lost body fat then throw in another restriction once a week.

>>42292672
Melatonin tabs

how do you fast? just dont eat and drink water?

>>42279273
How? I can't force myself

How do I reduce my caloric intake when most of my energy comes from photosynthesis?

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CAN I DRINK TEA LADS

>>42297952
yeah tea and black coffee is allowed

>>42297966
Thanks m8, just doing a one day fast because I got drunk and ate like 2000 calories worth of McDicks last night

>>42297935
>He doesn't sun fast by hiding in a cave

>>42297952
Who is this fatfuck and why is /fit/ obsessed with him?

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>>42297871
How do you walk? Just pick up legs and put one in front of the other?

>>42298006
His name is Jeff Seid

He's a violent white nationalist and a Youtuber who runs a video game/race war channel

>>42293380
Why not both?
kidding pls dont

>>42297799
Thanks man ill make /fit/ proud.

>>42279754
yeah but there's a bean and cheese burrito in my fridge that's going to go to waste if i don't eat it. it's not going to eat itself. (this is what i tell myself every day)

>>42297799
You seem smart, 6"2 210 i reckon 25-30% bodyfat, what do you recommend I do

>>42280274
>marginal increases in testosterone will improve my weightlifting ability

Lmao

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Stop eating.

>>42298748
Again, if you're not experiencing any metabolic syndrome effects then simply starting with an intermittent fasting schedule like 16:8 is a good place to jump into. This isn't carte blanche to eat whatever you want either. You still need to develop a dietary schedule along with the fasting.

You can increase weight loss speed by adding in fasting days during the week or whenever you want. But since you're not obese there's no point in entertaining the thought of a multiday fast.

>>42279723
>26 day fast
>lose no strength
You are fucking retarded.

>>42288553
You're borderline skinnyfat. I'm an inch shorter than you, 18 lbs heavier, and at a lower bf%. Come back when you have literally anything impressive to show you have a good method, ya weak bitch.

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>>42298061
>His name is Jeff Seid

>>42279908
Crystal meth

>>42298006
His name is reviewbrah, he reviews vidyagames and makes videos about 4chan from time to time

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>>42299518
>His name is reviewbrah
Are you 12? It wasn't funny the first time.

>>42298006
boogie.
/fit/ hates him because he's a fat piece of shit who likes to play the victim. Well, actual /fit/ people don't care enough to mention him, but since 3/4 of /fit/ are skinnyfat or obese, they like to bring him up because he's one of the rare dudes that look worse than they do.

175 pound girl trying to lose 50 pounds. Will eating in a 4 hour window increase fat loss?

>>42300183
yes/no

read thread

>>42279736
That's it after 10 days? I was down 12 after 5.

>>42300183
hi there. It increases fat loss by 50 calories per day was what the last study I read showed, so its extremely negligible.

What it does do is improve your health, insulin sensitivity, energy levels and whatnot so basically fasting makes it easier for people to lose weight (your mileage may vary) but does not actually speed up the weight loss process. If you eat 2000 cals in a 4 hour window vs in a 16 hour window, the actual weight lost will be roughly the same, but eating in a 4 hour window makes it easier for some people.

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>>42301093
>hi there