Intermıttent Fasting 3 Different Comments

A Different Person

It is characterized by obesity and obesity-induced diabetes mellitus, hyperglycemia, insulin resistance, and progressive loss of insulin-producing beta cells.
With intermittent fasting, carbohydrates that are not taken for a long time during the day create a period that relaxes and rests the insulin producing cells.
Although its effects are not miraculous, some beneficial effects have been shown in obesity and obesity-related diabetes patients. however, these effects do not seem to differ much from that of a calorie-restrictive diet. (effect but not miracle)

but it seems that the main issue here is that the people of the plaza are bored with the back page news of the Posta newspaper and they are trying to connect to something more fundamental.
It seems that general expressions such as quit smoking, eat the Mediterranean diet, which is mentioned as the healthiest diet, stay away from processed foods, do light sports (such as walking for 30 minutes a day), do not create a sense of satisfaction in this type of segment.
In short, what is happening now is the addition of a metabolic guru search to the spiritual guru searches.

A Different Person

I have been carefully applying the 16:8 (14:00 / 22:00) model for 20 days.

While trying to add muscle mass by creating a calorie surplus with bulking with 6 meals before, I switched to this method when I got the belly in my hand. (counting macro)

Due to the headaches I have had for the last 4 days due to sinusitis and the stomach problems caused by taking painkillers on an empty stomach, I took painkillers by popping 3 eggs and a coffee in the morning. it created a serious feeling of guilt 🙂

That swelling in the belly went away instantly, 1 week after it started, I was able to increase the weight immediately and it was very productive.

It is said that if you do the training while hungry and eat the biggest meal immediately after the training, it will be more efficient in terms of muscle development.

Along with the consumption of creatine and the consumption of coffee, which is one of the free drinks during the hunger process, it is necessary to meet the water need well.

The fact that the severity of sinusitis headaches I experienced was at the highest level in my history was explained by my doctor with water consumption.

In summary, its two best features are:
you are free from the feeling of bloating all day
food looks better

A Different Person

Together with the ketogenic diet, it brings you to 6pack. tested and approved.
The method that I realized I had been using without knowing it for years.

After waking up, I cannot eat anything for at least 5 hours. less than one meal at close intervals; I eat two meals, the other meal being in the form of eating until I die. I don’t like sugary foods and drinks. I drink lots of water and unsweetened tea during the day.

It can be said that I am extremely fit even though I do not exercise. As far as I know, I do not have any health problems. so you can apply it with peace of mind.

A Different Person

I started going to the gym about 7 months ago. The dietitian there gave me a trivial diet; Let’s be a little active, I’ll build three to five grams of muscle, that’s enough. We also make measurements once a month, I see that there is no change; There is neither a serious decrease in weight nor a significant change in muscle or fat ratio. this is detrimental to my motivation to do sports, but I still continued to go, although not very regularly. I didn’t really trust the measuring machines in these gyms, I said how many kilos of oil I have to know, but when I started this if, the measurements started to change.
More or less, I started practicing in the fourth month that I started sports, and the results for the first four months are more or less the same. but the result in three months after starting is as follows:

kilos: 83.10 – 78.80.
oil (kg): 14.80 – 10.50.
fat percentage (%): 17.80 – 13.30.
muscle (kg): 65.20 – 65.20.

yes, I lost about 5 kilos without losing any muscle. I think it’s very positive. I didn’t pay any attention as I was not a person who would deal with calorie counting like that, I just consumed plenty of protein and fat in the eating interval. I was a person who woke up with coffee and cigarette for a few hours after waking up, it was not a problem. You just don’t get calories for 5-6 hours from dinner until you go to bed, and it didn’t cause any major discomfort. anyway, you eat snacks and fruits or something for pleasure, not because you are hungry at those hours, it was easy to cut it. Of course, there were situations of eating and drinking at night, but this is another good thing of if; You don’t have to apply it with a military discipline.

In short, it is a very nice thing, I recommend it to everyone. Of course, when you apply this, I don’t know what kind of changes occur in metabolism, what type of resistance develops, what effect it has in the long run. I’ll edit this if something happens.

A Different Person

The “nutrition pattern” I’ve been doing for 6 months. In my opinion, it is the easiest and most effective way to lose weight ever.
If I have abs in my stomach (even if it’s not a beach body), I think I owe it to this as a meal order.
The issue of 30 grams of protein per meal is pure nonsense, sometimes I took 80-90 grams of protein in a single meal, and I finished the day without any digestive difficulties by staying quite full.
There will always be friends who will do this and have digestive difficulties, because they eat large portions. My advice for them is to either eat homemade yogurt or use a probiotic supplement.

-the biggest obstacle to weight loss;
sugar and high simple carbohydrates.
-the biggest reason why you can’t lose weight;
Getting more calories, yes, is more important than the content of what you eat. If you consume salad and chicken as a calorie surplus, you will gain weight.

Combine these two items with intermittent fasting, you will neither spend money on a dietitian nor on other things. Whatever you do, eat close to 0 sugar, don’t be surprised by whole wheat carbohydrates. consume olive oil, nuts, omega 3 if you can.

A Different Person

I don’t have any weight problems other than 3-4 kilos that are taken from time to time, I have never been such a thin boned yarn, I can’t possibly be, but since I have insulin resistance, I realized that I had to change something in my life at the age of 30.

I can’t say that I am very good with sports, I have tried gym & hiit from time to time, but none of them make me as happy as walking & cycling. I have been taking long walks on the beach at least 3 days a week for the last month and at least I take care to take at least 10,000 steps a day. (Even if you can’t go for a walk, it may be useful to get off a few stops before your home, and not to use a vehicle if possible for places that will take 20 minutes on foot)

I have been following the 18:6 hour schedule for about 10 days. In the first week with walking, the swelling in my body that never goes away due to carbohydrates & alcohol, cigarettes, coffee consumption and sugar, although not often, went down. yes it really is. During this time, I think I’ve cut sugar out of my life, it makes me a little nervous, but what’s up, I can eat a dessert if I really want it.

I think I will see the real result after a month, I do not weigh myself in this process, there is a gym right next to my house, and I will start pilates there, of course, without giving up walking. If you say what has changed, other than the descending swelling, I gradually control my blood sugar and I do not experience sudden eating attacks, hunger crises and nervousness. (again, I get angry when I’m hungry, but I don’t get dizzy enough to strangle anyone)

I’ve never been a person to eat often but less, for example, when I had breakfast in the morning, I stopped having breakfast because I was always hungry during the day. I also gave up night snacks when I started having nightmares when I ate late in the evening and started to feel tired because of carbohydrates, in fact, I had already unknowingly prepared my body for an if-like pattern.

As a result, read thoroughly, research, ask your doctor or something, I don’t know if you have a health problem, I say try it.

The “nutrition pattern” I’ve been doing for 6 months. In my opinion, it is the easiest and most effective way to lose weight ever.
If I have abs in my stomach (even if it’s not a beach body), I think I owe it to this as a meal order.
The issue of 30 grams of protein per meal is pure nonsense, sometimes I took 80-90 grams of protein in a single meal, and I finished the day without any digestive difficulties by staying quite full.
There will always be friends who will do this and have digestive difficulties, because they eat large portions. My advice for them is to either eat homemade yogurt or use a probiotic supplement.

-the biggest obstacle to weight loss;
sugar and high simple carbohydrates.
-the biggest reason why you can’t lose weight;
Getting more calories, yes, is more important than the content of what you eat. If you consume salad and chicken as a calorie surplus, you will gain weight.

Combine these two items with intermittent fasting, you will neither spend money on a dietitian nor on other things. Whatever you do, eat close to 0 sugar, don’t be surprised by whole wheat carbohydrates. consume olive oil, nuts, omega 3 if you can.

A Different Person

I don’t have any weight problems other than 3-4 kilos that are taken from time to time, I have never been such a thin boned yarn, I can’t possibly be, but since I have insulin resistance, I realized that I had to change something in my life at the age of 30.

I can’t say that I am very good with sports, I have tried gym & hiit from time to time, but none of them make me as happy as walking & cycling. I have been taking long walks on the beach at least 3 days a week for the last month and at least I take care to take at least 10,000 steps a day. (Even if you can’t go for a walk, it may be useful to get off a few stops before your home, and not to use a vehicle if possible for places that will take 20 minutes on foot)

I have been following the 18:6 hour schedule for about 10 days. In the first week with walking, the swelling in my body that never goes away due to carbohydrates & alcohol, cigarettes, coffee consumption and sugar, although not often, went down. yes it really is. During this time, I think I’ve cut sugar out of my life, it makes me a little nervous, but what’s up, I can eat a dessert if I really want it.

I think I will see the real result after a month, I do not weigh myself in this process, there is a gym right next to my house, and I will start pilates there, of course, without giving up walking. If you say what has changed, other than the descending swelling, I gradually control my blood sugar and I do not experience sudden eating attacks, hunger crises and nervousness. (again, I get angry when I’m hungry, but I don’t get dizzy enough to strangle anyone)

I’ve never been a person to eat often but less, for example, when I had breakfast in the morning, I stopped having breakfast because I was always hungry during the day. I also gave up night snacks when I started having nightmares when I ate late in the evening and started to feel tired because of carbohydrates, in fact, I had already unknowingly prepared my body for an if-like pattern.

As a result, read thoroughly, research, ask your doctor or something, I don’t know if you have a health problem, I say try it.

To summarize:
1550 calorie intake 6 days a week. and on the following 7th day, for example, I will eat 2500 calories and my weekly fat burn will be 700 grams. If you notice, I don’t get very oily even today. I just won’t be burning fat.

my total macros: 25% carbs, 35% protein, 40% fat. i.e. based on 1550 calorie intake, 97g. carbohydrates, 136 g. protein and 69 g. oil.

my lunch: 450 calories. 58 g. protein, 10g. fat and only 28g. containing carbohydrates.

My evening meal is 1100 calories at once. of course by following the remaining macro values ​​3 or 5 up.

The entry is too long. Well, I will share how I will not lose muscle in my next articles under this title. This is actually the reason why I take 3/4 of my whole meal in a single meal in the evening like crazy.

In fact, everything in this plan has logic. I’ll write them all as they come to mind. This is long since this is the first entry. From now on, I will give an end-of-day report and little tips. this time they will be short.

edit: spelling and free initial weight edit*
Also, I would like to thank the friends I interact with for their support, questions and all kinds of messages. This post was day zero.

A Different Person

The point of if is not that it burns more fat. You don’t burn fat because you do if. basically it’s about the calories you need again. The thing with if is that you can create a calorie deficit even if you don’t count calories. Let me explain like this. You need 2000 kcal. You ate 500kcal at 8:00 am. You ate 500kcal at 12.00. You ate 500kcal at 16.00. You ate 500 kcal at 20.00. Let’s say it was 2000kcal in total. your need was 2000kcal. In this case, let’s say you are in balance. now you did if and you will use 16/8 range. You will feed between 12.00-20.00 and fast for other hours. You skipped breakfast and ate your first meal at 12.00 (500kcal), then ate at 16.00 (500kcal) and ate your last meal at 20.00 (500kcal). in the first case you ate 2000 kcal. You did if, you did 16/8 if. You skipped your first meal in the morning (500kcal). what happened? You have taken 500 kcal short. In the first time, you got 2000 kcal, but when you apply if, you get 1500 kcal. Do you understand the if ‘s thing now? it only works in calorie restriction, it provides convenience. It also provides the hormonal environment necessary to burn fat when you are hungry for long hours. situations such as low insulin, etc. The thing is, basically, the amount of calories you need…

A Different Person

in terms of difficulty;
300 calorie deficit with 3 and/or more meals a day = 600 calorie deficit with 16/8 intermittent fasting = 1000 calorie deficit with a single meal diet.

While this is purely personal, these are roughly my level of difficulty. but when you choose one of these diets and do it, the difficulty of applying will be parallel to everyone 3 or 5 more.

For example, if you can create a 600 calorie deficit with the 16-8 if version, you can create a 700+ calorie deficit with the 20-4 if version. and your hunger level at the end of the day will be the same. At 20-4 you burn more calories.

Of course, it’s also about the amount of carbohydrates you take. If, at the end of the eating window, blood sugar is low and you are burning fat, insulin is minimal. As you make snacks or increase the amount of carbohydrates taken or shorten the fasting period, you trigger insulin more. so hold on as long as you can.

I survived the first day of the if diet that I developed for myself. it was a little difficult. I made a 850 calorie deficit, now I’m super full and about to sleep.

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