What about fasting? When should you do it and why?
Someone asked the question about intermittent fasting this morning on the MyFitnessPal forum, specifically they were asking about the 16:8 fasting plan.
Here's the answer I just typed up in case anyone wants to know (it's way below now). Yes, I just ad lib all my answers, and so far doing this no one seems to be able to kick me out of the forum anymore. They can't seem to fault me for anything anymore as long I don't post any new pictures. New pictures are not allowed (for me) or I will get hated, but everyone loves genuine helpful information that is not cut and pasted from somewhere.
I've been answering questions a couple times a day like this for over 5 years. I've always viewed it as an "internship" and certainly the work has paid off for me. I'm good at it and no one can take that away from me. And I've learned to not care and I never go back and read any hateful responses. If people want to know more, they ask privately or they come follow me. It is why I've maxed out on followers there on MyFitnessPal and have a rotating waiting list of 200-400 people for over 4 years now.
Most of what we do does not happen overnight, not just fitness and diet or fat loss, but skills and learning to navigate social media. I'm not good at everything with it, but every day I've learned at least one thing new doing this for about 6 years now. I was just telling Randy that people ask me how to get started, or how to this or that with social, and I can only give a quick answer to the one thing, because really it's my "internship" all these years that gave me my skills at it.
JUST DO IT! And learn. Make it an internship.
Alrightly then, here's the fasting answer I gave:
The 16:8 is actually not intermittent fasting, it is daily fasting. Intermittent fasting is only 1-2 times a week, or less. Humans have been fasting since the beginning, for necessity and religious purposes and our bodies are designed to handle it just fine. Starvation mode only happens when we are at 12% body fat and under. The Army doctors did the best study on that as only the military can do (on real humans in real conditions). Contact me if you want the actual Army Study number to look up.
People who got lean did it regardless of fasting, but the 16:8 daily fasting creates an eating window that helps manage the calories. There is a slight edge during hours 15-24 because that is when the body creates slightly more HGH during a fast. Having a bit more HGH does promote slight more muscle building and fat burning, but it certainly is not a deal breaker to success because too much fasting and then binging hinders progress. Too many people take a good thing a little too far. The leaner you get the harder it gets because your body just doesn't have as much body fat stored energy to use up during those longer periods of fasting - that turns on the hunger hormones big time and causes binging.
I've had success with intermittent fasting, daily fasting, and also more meals. It all works if the calories at the end of the day are in check. The biggest mistake people make with any eating patterns is getting stuck in a rut and thinking it always has to be a certain way. The more you learn to listen to your body and roll with it and do what is good for the day instead of treating your body like a machine the more success you will have in the long run. Some days it's better to eat earlier, or later, or small meals all day, or just one meal for the day. Every day does not have to be the same. It's the rolling daily average of all the things: calories, protein, fat, carbs, fiber, nutrients, etc that matter in any 24 hour period, extend it out 7, 30, and 90 days and you will get results of the rolling average.
Those who have the best success are those who learn to roll with the body and not push the calorie deficit so hard for too long, and learn to eat at normal maintenance some days and not call it cheating, and who don't deprive themselves too much, and learn to balance all the things, and how to roll with the day and adjust to what their body needs without trying to make it so much of a machine, yet being disciplined.
If you eat something every day you are not skipping meals. Breakfast is whatever time of day you have your first meal, regardless of what the food is.
Ditch all the rules and you'll do fine.
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