I have been doing an every other day fast modified to repeat weekly -- no calories on Monday, Wednesday, or Friday; plus no calories on Saturday morning till after noon -- since March 27th, 2006, when I was weighed at doctor's office at 210 pounds in socks, pants shirts with nothing in my pockets. This last Thursday I weighed in at 173 pounds in my birthday suit.
It's easy, no calorie counting, eat smarter on days I do not fast. I break fast with a ripe banana for potassium. My cholesterol is OK so I don't worry about gallstones, I am not diabetic, I drink lots of water especially days I fast.
I have donated a ton of clothes going from 40" pants to 34" so far.
Reason: Calorie Count's mission is to promote healthy and sustainable weight management.
My family doctor and my heart surgeon are both good with it. My mentor is PhD nutrition researcher who introduced me to this and who is in a group that does this as well. I modified it (the Saturday part) to make it even more simple by repeating every week -- and giving me two evenings in a row to have dinner with wife and friends on weekends.
I doubt if 1 in 10,000 overweight persons would do this, but I posted this in case another guy is looking for a simple way to get back his college figure (I am 55). I can't believe my new physique, my wife likes it, too... if only I had my hair back!
I guess if your drs are ok with this lifestyle I wish you the very best.
Some guys like me -- not all guys, just one type of guy, that's all -- have simple brains, and like me, couldn't get into the complexities and the counting involved in other diets, and also couldn't get into exercise programs. Meanwhile I was obese, and heading for another heart attack before this helped me get on track to a handsome figure again. There are bald studs, right?
I am sure there are twenty thousand people that have much better weight loss "records'" and it was not my intention to get competitive here. It's just a forum. I just figured if I put my stats up, someother guy might see that he's in the same boat.
I just had an idea to help one other person, probably one guy, maybe one woman.
On the other subject of lifetime, if anyone cares to Google and research EODF (Every Other Day Fasting) and IF (Intermittent Fasting), he or she can read the science journal articles on the benefits of getting the body to follow its genome design. I have read some, and may or may not continue with EODF, most likely will stay with IF, or just Calorie Reduction. Seems from journals that EODF offers best benefits though. I won't worry to much about that till I get to 16% body fat.
When you reach goal, then how will you eat? Will you do this for the rest of your life? Or will you start eating normally? And if you start eating normally, will your body understand it's supposed to go into maintenance?
Also my ketosis, which I feel starting about 20 hours after I start each fast, likes lots of water because water is important to the hydrolysis that is breaking down my fat cells. I love the sensation! It's cool to know that the body is (was!) getting rid of my "keg" so I can start working on my "six pack!"
By the way, because I am lighter and feeling great about my shape I am starting to bike and stair climb!
By the time I reach my goal (210 down to 158, maybe 155) I will have read more research about the brain related advantages of EODF and the reduction in senior-related disease. If I like what I find out, I could see myself continuing for a lifetime.
My fasting really helps me put less importance on food, and more importance on dining. I have to learn to correct my lifetime of bad, uninformed, gullible, self-satisfying love of food in a society. I ronically my wife and I produced three children that eat much better than we had -- 2 vegetarians and 1 vegan. I still like meat. I am vegetarian when I am not eating meat.
I have plenty of energy, and I am very active. I enjoy pressing myself to stay busy, which, with a glass of water, gets my mind off hunger. Studies show grumpiness is a side affect of fasting for many people. WHen I feel low energy, I push ahead, considering that my "exercise" because I know that will really speed up the ketosis and burn off even more fat. I will worry about muscles later. Oooooh, I want to get so rip now so I will be in good shape for the gals in the nursing home if I am so fortunate some day! I am sure my wife hopes to meet Tom Sellack or Robert Wagner there, so we're even.
Of course, I have learned that with my excess fat on me there is no REAL hunger, my body has lots of snacks around just under the skin. My mentor George has taught me that there is a difference between "Hunger" with a capital H, and "hunger" with a little h. Most Americans will never know the former and would do well to be more familiar with the latter.
Regardless of when you eat, you are still maintaining a caloric deficit that is within the range as recommended by this site.
Yep, that's right -- supervised! I don't think anybody will join me anyway. I don't know why, but I got hooked on the first week. Just the simplicity and success I imagine..
That's what I was figuring. My wife thinks I still eat a lot at meals, but portion control is probably my biggest food sin. The researcher George tells me about EODF for his rats and small animals: eat as much as they want on the "eat" days, then just deny them on the "no eat" days. They don't eat double, neither do I. Other research of theirs includes feeding small animals daily but feeding them 40% less than they would eat if given unlimited food supply. That's what we Americans have available: unlimited food supply.
It's all just a matter of formulas, at least for men.
I guess women have hormone things because I heard that "women store their estrogen in their fat cells, so body is slower to give that stuff up." Remember -- simple brain and I am not a doctor -- however I heard something like that from a smarter person.
I am eating more wisely on my eat days, but I sure do enjoy eating it! My wife was getting tired of me going, "Mmmm, mmmm!" in bed late on Monday or Wednesday evenings... when I was imagining -- and describing -- what luxurious meal I would order for my anticipated true Break-Fast the next morning at my favorite diner on the way to work. I found a guy who loves to make me any combiantion I want, any portion size... fun small place.
I don't do that lately. I have modifed my program again recently. I have dropped those 2 breakfasts also for a while.
i wish you the best of luck, look around this site and read what everyone has to say.
just my 2 cents.
Your calculation ws from a eat everyday view pont.
From the Every-Other-Day-Fast (modified) view point, the formula has actually been averaging out to "not eating 1300 calories on three days," M-W-F, and "eating 650 less" on Saturday.
I agree with you -- I gotta learn that stuff. I am glad I found this site because I agree with you -- and my daughter -- that I must learn to eat more healthy foods.
My daughter gave me "A Consumer's Dictionary of Food Additives," which I use to read up on what the heck that stuff is! But then I am lazy, so I have figured it is even easier to skip packaged foods so I buy much less now! I have bad eyes to, so that makes reading all that packaging "fine print."
Thanks to my meeting a fellow who researches the medical benefits of Intermittent Fasting, Calorie Restriction, and Every-Other-Day-Fasting, I made sudden progress, so I am now very interested in how I can control my figure.
My mentor, a PhD researcher, does Every Other Day Fasting specifically for health reasons, not for weight loss. Wikipedia covers their research I copied the article below...
http://en.wikipedia.org/wiki/Calorie_restrict ion#Intermittent_fasting_as_an_alternative_ap proach
Intermittent fasting as an alternative approachHe also let me know about the difference in entering into Ketosis with the same metabolism, vs. starvation metabolism which -- ha ha -- I am nowhere near approaching. Yes, he explained to me that muscle could take a slight hit, but as long as I have so much fat, that's not a problem, and i am exercising now to build muscle. Of course when I hit my proper weight, I would take in more calories on the "eat" days, if I stay on it to achieve the other health benefits.
Studies by Mark P. Mattson, Ph.D., chief of the National Institute on Aging's (NIA) Laboratory of Neurosciences, and colleagues have found that intermittent fasting and calorie restriction affect the progression of diseases similar to Huntington's disease, Parkinson's disease, and Alzheimer's disease in mice (PMID 11119686). In one study, rats and mice ate a low-calorie diet or were deprived of food for 24 hours every other day (PMID 12724520). Both methods improved glucose metabolism, increased insulin sensitivity, and increased stress resistance.
Researchers have long been aware that calorie restriction extends lifespan, but this study showed that improved glucose metabolism also protects neurons in experimental models of Parkinson's and stroke.
Another NIA study found that intermittent fasting and calorie restriction delays the onset of Huntington's disease-like symptoms in mice and prolongs their lives (PMID 12589027). Huntington's disease (HD), a genetic disorder, results from neuronal degeneration in the striatum. This neurodegeneration results in difficulties with movements that include walking, speaking, eating, and swallowing. People with Huntington's also exhibit an abnormal, diabetes-like metabolism that causes them to lose weight progressively.
This NIA study compared adult HD mice who ate as much as they wanted to HD mice who were kept on an intermittent fasting diet during adulthood. HD mice possess the abnormal human gene huntingtin and exhibit clinical signs of the disease, including abnormal metabolism and neurodegeneration in the striatum. The mice on the fasting program developed clinical signs of the disease about 12 days later and lived 10 to 15% longer than the free-fed mice. The brains of the fasting mice also showed less degeneration. Those on the fasting program also regulated their glucose levels better and did not lose weight as quickly as the other mice. Researchers found that fasting mice had higher brain-derived neurotrophic factor (BDNF) levels. BDNF protects neurons and stimulates their growth. Fasting mice also had high levels of heat-shock protein-70 (Hsp70, which increases cellular resistance to stress.
Another NIA study indicates that intermittent fasting may be more beneficial than cutting calorie intake. The researchers fed one group of mice 40% of the calories given to a control group. A third group was fasted for 24 hours, then permitted to free-feed. According to an Associated Press article (29 April 2003), the fasting mice "didn't cut total calories because they ate twice as much on days they weren't fasting.
Both the fasting mice and those on a restricted diet had significantly lower blood sugar and insulin levels than the free-fed controls. A toxin that damages hippocampal cells was injected in all of the mice. Hippocampal damage is associated with Alzheimer's. Interestingly, the scientists found less damage in the brains of the fasting mice than in those that ate either a restricted or a normal diet. The NIA is planning a human study that will compare a group eating three meals a day with a group eating the same diet and amount of food within four hours and then fasting 20 hours."
I know I am losing mostly fat in ketosis. If you know some site discussing more of what you mentioned, I would love to read it.
I also wonder what you're going to do when you hit your target weight? Are you going to keep this up? Day on day off? I'm afraid you've set yourself up for a much harder period afterwards.
To me the speed of dropping isn't a big issue. It's more the overall change. Long term I'm not that worried about yo-yo because my eating habits have changed so much and become so normal.
What do you consider fasting?
No, that would not work the same. I had tried that.
The point of the every other day fast is to get past the first 20 hours of fast, so the body enters into ketosis and starts digesting fasting for the rest of the day, through the night and into the morning till my next meal.
In my case, I start my fast at 10 pm, so ketosis starts around 6 pm the next evening (I can feel it) and my ketosis keeps going for about 14 hours, till I eat breakfast at about 8 am.
Are there any other guys at this site?