I have maintained a 16-hour Intermittent fasting, Myfitness Pal and Exercise plan. I have lost a few more pounds, since I first blogged about starting the new plan. It has been an average loss of one pound a week for 7 weeks.
I have been able to most confine eating to between noon and 8pm.
I have eaten a bit more between noon and 8pm. I have used the excuse of not eating a breakfast to have a bit more food at lunch and dinner or in the afternoon.
I will try and make the following modifications
* Avoid drinking diet soda during the fasting time
* exercise more often during the week
* Try to avoid overeating and reduce eating junking foods during the feeding window
Accelerating weight loss options
* Avoid sweets, processed foods, and junk food especially when breaking a fast. Try to use single ingredient foods in the diet
* Ketogenic diet could enhance fat loss which would mean: carbohydrate consumption under only 5 to 10 percent of your total daily caloric intake. This means no grains, no starchy veggies, and only berries for your fruit. Protein intake right around 15 to 20 percent of your daily intake because remember protein is also insulinogenic, and your fat should be around 75 percent of your total calories.
* there is an accelerating option of a 36-48 hour fast during the week. This would means besides skipping breakfast to find a day during the week to not eat.
* Exercising during the fasting period
Brian Wang is a Futurist Thought Leader and a popular Science blogger with 1 million readers per month. His blog Nextbigfuture.com is ranked #1 Science News Blog. It covers many disruptive technology and trends including Space, Robotics, Artificial Intelligence, Medicine, Anti-aging Biotechnology, and Nanotechnology.
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Walking bare foot on barren non grassy ground for 45 min a day and doing out of it 30 min without a shirt exposing my body to the sun in low radiation hours has doubled the weight loss of 17 hours fasting a day for me.
Walking bare foot on barren non grassy ground for 45 min a day and doing out of it 30 min without a shirt exposing my body to the sun in low radiation hours has doubled the weight loss of 17 hours fasting a day for me.
Quite a lot of people. That’s why there’s such a large snack food industry.
seriously, who eats 6 times a day?
Taking a short space walk without my space suit for 20 minutes per day exposing my body to the vacuum of space has reduced my body weight by 50.8% in just 2 days. I will improve upon this by crawling into the warp core and exposing myself to anti matter for 12 seconds per day. I fully expect this to reduce my body weight to almost zero. Stupid me… I though you became more attractive the more mass you had? The attraction force of a black hole is hard to resist.
Quite a lot of people. That’s why there’s such a large snack food industry.
seriously who eats 6 times a day?
Taking a short space walk without my space suit for 20 minutes per day exposing my body to the vacuum of space has reduced my body weight by 50.8{22800fc54956079738b58e74e4dcd846757aa319aad70fcf90c97a58f3119a12} in just 2 days.I will improve upon this by crawling into the warp core and exposing myself to anti matter for 12 seconds per day. I fully expect this to reduce my body weight to almost zero.Stupid me… I though you became more attractive the more mass you had?The attraction force of a black hole is hard to resist.
I’ve been doing this for a few weeks too. I look forward to hearing more of your progress.
I have been fat adapted long enough that sweet treats and other dietary temptations do not actually tempt me. It is pretty awesome. No willpower required.
I’ve been doing intermittent fasting/time restricted dieting for a year and a half, and have lost 30 pounds (205 to 175). It was hard at first but you get used to it. I feel sharper and don’t have feel sluggish in the morning after eating breakfast or in the afternoons. For newbies, you can drink black coffee to stave off the hunger. I recommend everyone at least try it. For me, this was the “diet” that has worked for me the longest and I’ll never go back. When I break my fast, I appreciate food more and I tend to end more green veggies and less meat and refined sugars (those helped too).
Those three modifications will boost your already excellent plan. Good luck!
I started out on Keto and then I went to Keto with intermittent fasting. The last thing I added was OMAD (One Meal a Day). My meal play is basically this: Breakfast – butter coffee, Lunch – butter coffee and Dinner – load up on vegatbles and have a little meat. I have dropped more than 60 lbs and I feel great. Have you ever carried around a 50 lb bag of dog food? That is a lot of weight. I have just another bag of dog food to go.
I’ve been doing this for a few weeks too. I look forward to hearing more of your progress.
I have been fat adapted long enough that sweet treats and other dietary temptations do not actually tempt me. It is pretty awesome. No willpower required.
I’ve been doing intermittent fasting/time restricted dieting for a year and a half and have lost 30 pounds (205 to 175). It was hard at first but you get used to it. I feel sharper and don’t have feel sluggish in the morning after eating breakfast or in the afternoons. For newbies you can drink black coffee to stave off the hunger. I recommend everyone at least try it. For me this was the diet”” that has worked for me the longest and I’ll never go back. When I break my fast”””” I appreciate food more and I tend to end more green veggies and less meat and refined sugars (those helped too).”””
Those three modifications will boost your already excellent plan. Good luck!
I started out on Keto and then I went to Keto with intermittent fasting. The last thing I added was OMAD (One Meal a Day). My meal play is basically this: Breakfast – butter coffee Lunch – butter coffee and Dinner – load up on vegatbles and have a little meat. I have dropped more than 60 lbs and I feel great. Have you ever carried around a 50 lb bag of dog food? That is a lot of weight. I have just another bag of dog food to go.
Nice work. Though… as ANY competent nutritionist “dieting expert” will tell you, with FEW exceptions, “its all about calories”. Doesn’t matter whether we concentrate them in one big meal, stretch them out over the day, load up on fibers and greens, or just count calories, eat what you want, and stick to the regimen without failure. Calories are calories. The only real exceptions are “fiber calories”. They should be counted at about 70% of the nominal “lookup list” value. And the same for fibrous vegetables. 70%. So… from your chart, you’re “doing” 1600 calories a day. Your normal male–35 year old basal rate is between 1800 sedentary to 2500 active. With your exercise, I’d bet “2200”. You’re not a huge goliath of a male 🙂 2200 – 1600 → 600 short. 600 × 7 days → 4,200 a week. 1 lb of Blubber approximately equals 3,500 calories. You find you’re losing 1 lb a week. Color me “not surprised”. 4,200 ÷ 3,500 → 1.2 lbs. KEEP UP THE GOOD WORK. I’ve been sticking to a 1,300 cal/day program, and it too is working. 42 lbs lost so far, and 20 to go. By Christmas, is my goal. Christmas — with pumpkin breads, turkey stuffings, chocolate cakes, endless cookies, and so on. Really looking forward to it. GoatGuy
Nice work.Though… as ANY competent nutritionist dieting expert”” will tell you”” with FEW exceptions”” “”””its all about calories””””. Doesn’t matter whether we concentrate them in one big meal”” stretch them out over the day load up on fibers and greens or just count calories eat what you want”” and stick to the regimen without failure. Calories are calories. The only real exceptions are “”””fiber calories””””. They should be counted at about 70{22800fc54956079738b58e74e4dcd846757aa319aad70fcf90c97a58f3119a12} of the nominal “”””lookup list”””” value. And the same for fibrous vegetables. 70{22800fc54956079738b58e74e4dcd846757aa319aad70fcf90c97a58f3119a12}. So… from your chart”””” you’re “”””doing”””” 1600 calories a day. Your normal male–35 year old basal rate is between 1800 sedentary to 2500 active. With your exercise”””” I’d bet “”””2200″”””. You’re not a huge goliath of a male :-)2200 – 1600 → 600 short. 600 × 7 days → 4″”200 a week. 1 lb of Blubber approximately equals 3″”500 calories.You find you’re losing 1 lb a week. Color me “”””not surprised””””. 4″”200 ÷ 3500 → 1.2 lbs.KEEP UP THE GOOD WORK. I’ve been sticking to a 1300 cal/day program and it too is working. 42 lbs lost so far and 20 to go. By Christmas is my goal. Christmas — with pumpkin breads turkey stuffings chocolate cakes endless cookies”” and so on. Really looking forward to it. GoatGuy”””””””
Large breakfast, no lunch, small supper. No liquids with sugar.
Workout for 45 minutes or more before dinner (or anything else is consumed). Your body should already be out of sugar and burning fat so the workout is coming out of fat stores. But ya, the hard part is convincing yourself you don’t need seconds and thirds since you were so good today. Also, that popcorn or late night sandwich or bowl of cereal or whatever will steal most of your day’s progress if you give in (and resistance falls like a rock later in the evening so try to counter this by going to bed earlier). Try to get a fair amount of protein as it will help your skin readjust to a new, smaller you, if that seems likely to be an issue.
Large breakfast no lunch small supper. No liquids with sugar.
Workout for 45 minutes or more before dinner (or anything else is consumed). Your body should already be out of sugar and burning fat so the workout is coming out of fat stores. But ya the hard part is convincing yourself you don’t need seconds and thirds since you were so good today. Also that popcorn or late night sandwich or bowl of cereal or whatever will steal most of your day’s progress if you give in (and resistance falls like a rock later in the evening so try to counter this by going to bed earlier). Try to get a fair amount of protein as it will help your skin readjust to a new smaller you if that seems likely to be an issue.
The biggest problem is to not cheat.
The biggest problem is to not cheat.
But that IS about net calories. You can’t say it isn’t about net calories, it’s about how much you burn relative to what you’ve eaten. That’s what “net” means. The reason many people think that the net calories thing is wrong, is because they forget to account for all the factors that go into the net calorie balance: 1. The efficiency with which your digestive system converts food to actual energy in the body. Not 100% and not always the same. 2. The many factors that affect your metabolic rate, including diet, exercise, temperature, body composition, meal timing, sleep patterns… 3. The energy systems that you use (aerobic, anaerobic, and various subtypes) and the relative efficiency of each. Once you take the real net figure, the “simplistic” net calorie balance turns out to be correct.
It’s not just about the net calories – it’s also about how much you burn relative to what you’ve recently eaten. Calories-in-Calories-Out is overly simplistic. Think more like a wallet and bank account – your dietary intake is your wallet, and is more convenient to spend from, and your fat deposits are like a bank account, which only gets debited if you spend more than you have in your wallet (conversely, any excess from your wallet gets converted to glycogen or fat deposits).
But that IS about net calories. You can’t say it isn’t about net calories it’s about how much you burn relative to what you’ve eaten. That’s what et”” means.The reason many people think that the net calories thing is wrong”” is because they forget to account for all the factors that go into the net calorie balance:1. The efficiency with which your digestive system converts food to actual energy in the body. Not 100{22800fc54956079738b58e74e4dcd846757aa319aad70fcf90c97a58f3119a12} and not always the same.2. The many factors that affect your metabolic rate including diet exercise temperature body composition meal timing sleep patterns…3. The energy systems that you use (aerobic anaerobic and various subtypes) and the relative efficiency of each.Once you take the real net figure”” the “”””simplistic”””” net calorie balance turns out to be correct.”””
It’s not just about the net calories – it’s also about how much you burn relative to what you’ve recently eaten.Calories-in-Calories-Out is overly simplistic. Think more like a wallet and bank account – your dietary intake is your wallet and is more convenient to spend from and your fat deposits are like a bank account which only gets debited if you spend more than you have in your wallet (conversely any excess from your wallet gets converted to glycogen or fat deposits).
Try a Monday, Thursday, Monday Night to Night Fast. You can eat at night only. It is done in the Middle East all the time. Take Ramadan in which Muslims only eat at night for 30 Days..
Try a Monday Thursday Monday Night to Night Fast. You can eat at night only. It is done in the Middle East all the time. Take Ramadan in which Muslims only eat at night for 30 Days..
+1, of course. Nice measured reply. I didn’t really expect my TLC (top level comment) would have attracted much rebuttal, but apparently it did. Although admittedly terribly simplistic, at least without markedly changing my own, personal day-to-day calorie burn pattern rate, I find that what I wrote at the top remains operative. 1600 intake calories … nominal 2200 burn calories (normal 80 kg male, 50+ years old, doing outdoor chores a couple of hours a day, with heart bypass, so nothing terribly strenuous; amped up on black tea most of the day; not taking excitable dietary supplements; no formal exercise regimen.) … is a deficit of 500 to 600 calories. I say “500” because the counting of 1600 usually is off. On the glad side. My own regimen is 1300 kcal/day nominal. I utilize the 70% rule for calculating high-fiber calories both seedy (whole barley, whole oats) and planty (leaves, stalks, tubers unlike beets, carrots, potatoes, which are 90% or better digestible). And I’ve been managing to drop an average of 5.5 lbs/month. 2.5 kg. Not world-shattering, but hey… I eat, I’ve changed my habits, I’m OK with it, and I never even feel slightly self-rewarding to “cheat”. I think that that last bit is the key, really, for everyone trying to significantly modify their body mass. Change of “brain habits”, as hard as it can seem to be. Change those, and you change the whole balance. Thanks again for your comment. +1 [b]Goat[/b]Guy
+1 of course. Nice measured reply. I didn’t really expect my TLC (top level comment) would have attracted much rebuttal but apparently it did. Although admittedly terribly simplistic at least without markedly changing my own personal day-to-day cal” whole oats) and planty (leaves stalks tubers unlike beets carrots potatoes which are 90{22800fc54956079738b58e74e4dcd846757aa319aad70fcf90c97a58f3119a12} or better digestible). And I’ve been managing to drop an average of 5.5 lbs/month. 2.5 kg. Not world-shattering but hey… I eat I’ve changed my habits I’m OK with it” and I never even feel slightly self-rewarding to “”cheat””””. I think that that last bit is the key”” really”” for everyone trying to significantly modify their body mass. Change of “”””brain habits”””””” as hard as it can seem to be. Change those”” and you change the whole balance. Thanks again for your comment. +1[b]Goat[/b]Guy”””””””
What’s a blue zone? Are you replying to the correct post? This is about diet.
I follow Goat Guy on whole barley and oats groats, plus blueberries and walnuts…..but I don’t count calories, ‘cuz in retirement I do plenty of hard labor gardening and doing yard work. Soon to be 80 and recently hand dug several 100 ft of irrigation pipe and will do again as soon as the weather cools.
The goat diet is quite healthy, with plenty of fiber.
There’s reason that Loma Linda, California is the only “Blue Zone” in the US……..and it’s not about reduced calories. For answer, study demographics of Loma Linda. And no, I don’t fit those demographics.
I agree that intermittent fast should work. Dr Esselstyn diet is better and is guaranteed heart attack proof.
Ketogenic is long term recipe for death. My former business partner lost 60 or 70 lbs on Keto Diet and now suffers from congestive heart failure. Simple compromise is to eliminate all red meat, deep fried foods, and minimize bread and processed foods.
+1, of course. Nice measured reply. I didn’t really expect my TLC (top level comment) would have attracted much rebuttal, but apparently it did. Although admittedly terribly simplistic, at least without markedly changing my own, personal day-to-day calorie burn pattern rate, I find that what I wrote at the top remains operative.
1600 intake calories … nominal 2200 burn calories (normal 80 kg male, 50+ years old, doing outdoor chores a couple of hours a day, with heart bypass, so nothing terribly strenuous; amped up on black tea most of the day; not taking excitable dietary supplements; no formal exercise regimen.) … is a deficit of 500 to 600 calories. I say “500” because the counting of 1600 usually is off. On the glad side.
My own regimen is 1300 kcal/day nominal. I utilize the 70% rule for calculating high-fiber calories both seedy (whole barley, whole oats) and planty (leaves, stalks, tubers unlike beets, carrots, potatoes, which are 90% or better digestible). And I’ve been managing to drop an average of 5.5 lbs/month. 2.5 kg. Not world-shattering, but hey… I eat, I’ve changed my habits, I’m OK with it, and I never even feel slightly self-rewarding to “cheat”.
I think that that last bit is the key, really, for everyone trying to significantly modify their body mass. Change of “brain habits”, as hard as it can seem to be. Change those, and you change the whole balance.
Thanks again for your comment. +1
[b]Goat[/b]Guy
Try a Monday, Thursday, Monday Night to Night Fast. You can eat at night only. It is done in the Middle East all the time. Take Ramadan in which Muslims only eat at night for 30 Days..
But that IS about net calories. You can’t say it isn’t about net calories, it’s about how much you burn relative to what you’ve eaten. That’s what “net” means.
The reason many people think that the net calories thing is wrong, is because they forget to account for all the factors that go into the net calorie balance:
1. The efficiency with which your digestive system converts food to actual energy in the body. Not 100% and not always the same.
2. The many factors that affect your metabolic rate, including diet, exercise, temperature, body composition, meal timing, sleep patterns…
3. The energy systems that you use (aerobic, anaerobic, and various subtypes) and the relative efficiency of each.
Once you take the real net figure, the “simplistic” net calorie balance turns out to be correct.
It’s not just about the net calories – it’s also about how much you burn relative to what you’ve recently eaten.
Calories-in-Calories-Out is overly simplistic. Think more like a wallet and bank account – your dietary intake is your wallet, and is more convenient to spend from, and your fat deposits are like a bank account, which only gets debited if you spend more than you have in your wallet (conversely, any excess from your wallet gets converted to glycogen or fat deposits).
The biggest problem is to not cheat.
Large breakfast, no lunch, small supper. No liquids with sugar.
Workout for 45 minutes or more before dinner (or anything else is consumed). Your body should already be out of sugar and burning fat so the workout is coming out of fat stores. But ya, the hard part is convincing yourself you don’t need seconds and thirds since you were so good today. Also, that popcorn or late night sandwich or bowl of cereal or whatever will steal most of your day’s progress if you give in (and resistance falls like a rock later in the evening so try to counter this by going to bed earlier). Try to get a fair amount of protein as it will help your skin readjust to a new, smaller you, if that seems likely to be an issue.
Nice work.
Though… as ANY competent nutritionist “dieting expert” will tell you, with FEW exceptions, “its all about calories”. Doesn’t matter whether we concentrate them in one big meal, stretch them out over the day, load up on fibers and greens, or just count calories, eat what you want, and stick to the regimen without failure. Calories are calories.
The only real exceptions are “fiber calories”. They should be counted at about 70% of the nominal “lookup list” value. And the same for fibrous vegetables. 70%.
So… from your chart, you’re “doing” 1600 calories a day. Your normal male–35 year old basal rate is between 1800 sedentary to 2500 active. With your exercise, I’d bet “2200”. You’re not a huge goliath of a male 🙂
2200 – 1600 → 600 short.
600 × 7 days → 4,200 a week.
1 lb of Blubber approximately equals 3,500 calories.
You find you’re losing 1 lb a week.
Color me “not surprised”. 4,200 ÷ 3,500 → 1.2 lbs.
KEEP UP THE GOOD WORK. I’ve been sticking to a 1,300 cal/day program, and it too is working. 42 lbs lost so far, and 20 to go. By Christmas, is my goal. Christmas — with pumpkin breads, turkey stuffings, chocolate cakes, endless cookies, and so on. Really looking forward to it.
GoatGuy
I’ve been doing this for a few weeks too. I look forward to hearing more of your progress.
I have been fat adapted long enough that sweet treats and other dietary temptations do not actually tempt me. It is pretty awesome. No willpower required.
I’ve been doing intermittent fasting/time restricted dieting for a year and a half, and have lost 30 pounds (205 to 175). It was hard at first but you get used to it. I feel sharper and don’t have feel sluggish in the morning after eating breakfast or in the afternoons. For newbies, you can drink black coffee to stave off the hunger. I recommend everyone at least try it. For me, this was the “diet” that has worked for me the longest and I’ll never go back. When I break my fast, I appreciate food more and I tend to end more green veggies and less meat and refined sugars (those helped too).
Those three modifications will boost your already excellent plan. Good luck!
I started out on Keto and then I went to Keto with intermittent fasting. The last thing I added was OMAD (One Meal a Day). My meal play is basically this: Breakfast – butter coffee, Lunch – butter coffee and Dinner – load up on vegatbles and have a little meat. I have dropped more than 60 lbs and I feel great. Have you ever carried around a 50 lb bag of dog food? That is a lot of weight. I have just another bag of dog food to go.
Quite a lot of people. That’s why there’s such a large snack food industry.
seriously, who eats 6 times a day?
Taking a short space walk without my space suit for 20 minutes per day exposing my body to the vacuum of space has reduced my body weight by 50.8% in just 2 days.
I will improve upon this by crawling into the warp core and exposing myself to anti matter for 12 seconds per day. I fully expect this to reduce my body weight to almost zero.
Stupid me… I though you became more attractive the more mass you had?
The attraction force of a black hole is hard to resist.
Walking bare foot on barren non grassy ground for 45 min a day and doing out of it 30 min without a shirt exposing my body to the sun in low radiation hours has doubled the weight loss of 17 hours fasting a day for me.