12 replies to this topic

[James Cain]

The concept of intermittent fasting has matured somewhat with regards to the internet (forums, blogophere) and the scientific literature since it had a surge of popularity and adoption a few years back. I'd like to check in with people here to see what they're currently doing.

For reference, in addition to Longecity, the Calorie Restriction Society has had some recent discussions on their mailing list and Facebook page which brought up some questions I'd like to open up for discussion. I'll post my thoughts below.

Edited by James Cain, 28 February 2013 - 08:05 PM.

[James Cain]

It seems the benefits of condensing your food to the morning are circadian in nature, but it's harder to resist eating in the evening, there's an obvious social restriction to avoiding dinner, and some find it hard to sleep when hungry.
It seems the benefits of condensing your food to the evening are better hunger management, social acceptance, and perhaps sleep (if not eating too late), but this seems to work against our circadian biology to some extent.
The benefits of splitting into breakfast and dinner seem to be a trade off of the above, while avoiding afternoon drowsiness, and not taking too much time between food for those who comfortably go 16+ hours.

All seem to have some benefit from autophagy and "time away from food." Of course this assumes a two meal pattern, though there's a lot of overlap with the one large extended "meal" over a similar number of hours. I think three meals with 5-6 hours between them (breakfast, lunch, and dinner) could be quite a bit more beneficial than snacking, but I'm then wondering if any additional benefits would be gained from removing one of the meals that are worth the downsides? Perhaps the weekly fasting is a bargain along this spectrum?

My thoughts are generally split into 1) What would be the most appropriate method to follow given research findings and our biology, and 2) which is more practical given our actual hunger and social restrictions?

[James Cain]

I've experimented with most forms of fasting and tend to prefer an evening eating window for practical reasons, though my sleep suffers if I eat too much food in the evening. I like the idea of skipping lunch but it seems like it takes a lot longer to get used to than cutting off the morning or evening meal, so I probably haven't stuck with it long enough to truly assess it. I also like idea of skipping lunch in order to digest two larger meals farther apart, because if I put them too close together I don't seem to clear the first one before starting the second.

Right now I'm doing breakfast, lunch, and dinner. My natural preference seems to be meals 8 hours apart, around 6am and 2pm. The first hunger hits around 10am and easily passes, but the second hunger seems to hit around 2pm and is difficult to ignore. My work schedule dictates lunch time between 11am-1pm, and I often do dinner with family or friends, so the only practical implementation would be breakfast and dinner or lunch and dinner, but I put a lot of stock into the benefits of breakfast--psychologically for me, and regarding circadian biology.

[ta5]

I only eat 2 meals per day, but I don't really consider that IF. I would do more extensive IF when more studies come out showing that there are only benefits and not the risks:
http://www.longecity...ng/#entry455008
http://www.longecity...ng/#entry473475
I'm surprised people are so quick to dismiss these negative studies.

At least for now, I will stick with more frequent meals and moderate CR. I'd do protein cycling before I would do IF.

[theconomist]

I fast once (or twice) a week.

[chung_pao]

I like skipping breakfast to start my most important tasks of the day as soon as possible after waking up to gain momentum.
I only do this for behavioral benefits; it eliminates procrastination.

IF is also a great OCCASIONAL stressor of the body, which especially improves nutrient-utilization.

I can't answer to the poll though. My meal frequency varies with how fast I expend nutrients, which depends on activities and supplements of that day.

Edited by chung_pao, 02 March 2013 - 04:54 PM.

[Luminosity]

I used to do fasts and cleanses. I think now that they harmed my health and ability to function. I would not do that again.

[ta5]

In what way Luminosity? Was it long-term harm?

[Luminosity]

I don't want to get into it, but I now believe that it was a bad idea.

[nupi]

I am currently doing a leangains inspired protocol to hopefully drop to single digit body fat, with a meal each at noon and in the evening and likely some smaller (fat or protein heavy, think protein shake, protein bar or coconut) snacks in between. Lowish carbs (except for sugar alcohols) and limited grain intake (mostly rice, some occasional bread), in any case.

Edited by nupi, 03 March 2013 - 10:40 AM.

[drtom]

I have been on a modified ADF regime for almost 3 years now.
I eat 3 normal meals Tuesday, Thursday, Sat & Sun.
I only eat an evening meal Mon, Wed & Friday.
On those days I drink tea or coffee with a non-sugar sweetener, or a diet soft drink.
This means I am fasting for about 20 hours between meals, which should be sending the right signals to the energy-sensing mechanism of the cells.
I find this regime works well for me. I am able to work well enough on my 1-meal days and I don't over-eat on my 3-meal days to compensate.
Weather permitting, I run about 8km on 2 days on which I eat (usually Thursday and Sunday).
I take a supplement regime and self-medicate a little.
I'm now 56. Still aging, but hopefully at a slower rate...I guess only time will tell.

DrTom

[Julia36]

Might be possible to do extensive ageing tests on yourself, Tom.

the trick is to turn SiRt1 on.

Edited by Innocent, 09 September 2013 - 09:30 PM.

[theconomist]

I tried ADF for 3 months last year and while it was pretty easy and fun it's really hard eating 3000 ''healthy'' calories in a day and you often feel bloated and too full.I hated the bloated, drained cycle so I stopped and my readings seemed to point me towards either longer fasts of 72 hours once a month or a single meal a day on the long term so I'm now following the latter.
It kills social occasions tho since I like to have my meal upon waking up.