I was lying in bed last night and I realised something pretty amazing (well I consider it so), that on the 5:2 Intermittent Fast protocol, you actually can get 4 fasting periods out of 2 IF days.
The way it works is this:
On Thursday night I stopped eating at 6 p.m. and fasted until 10 a.m. - 16 hour fast.
I then ate the IF day of 500 calories (for a female - 600 for males), and had my last meal at 5 p.m.
This means I have finished eating at 5.20 p.m. and as I did not have any calories left, I then went until 10 a.m. Saturday (this morning) before eating again. - 16 hours 40 minutes fast.
Effectively by eating my last meal/food intake on the IF restricted calorie day earlyish, and by not eating the next day until 9 or 10 a.m., I automatically get another fasting period of 15 or 16 hours in, without really consciously intending to. As I do this twice a week, it turns my initial idea of 2 fasting periods a week into 4. RESULT!
What makes this more tolerable for me is that it is only in 2 chunks. If I had to split this up more - say like the alternate day fasting, it would affect more of my week and my mood/energy levels. Due to my health issues, I am not a natural faster, so the easier I can make it for myself the better.
One of the reasons I am so excited about learning that I can do 4 fasting periods out of 2 IF rotations is that I watched Dr Mosley's Horizon documentary yesterday afternoon. Not only did it help me to cope with eating 500 calories (sometimes I need a bit of inspiration!), but the research thus far speaks for itself. The results of studies on mice and people are amazing. As someone for whom IGF-1 has been an issue (excessive growth) and for whom insulin resistance/type 2 diabetes is a concern (no one in my family has it - I definitely do not want it), the lowering of IGF-1, fasting glucose and cholesterol levels is heartening. I have come to the conclusion that regardless of weight, this is something I would try for the health benefits.
If you have not seen the documentary, check it out:
http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UPFBkJzFLni
Showing posts with label insulin. Show all posts
Showing posts with label insulin. Show all posts
Saturday, 12 January 2013
Tuesday, 28 February 2012
The Shocking Statistic
As an avid reader of Dances With Fat (http://danceswithfat.wordpress.com/), I became aware of the statistic:
For me, it rings true - I have lost and gained significant amounts of weight in the last 11 years, although I am pleased to say I have never gained back more than my highest weight - in fact I haven't even gotten back to my highest weight in those 11 years. Of course I don't know what the reality would be for me had I never gotten sick (as my weight issues started after I got sick) or if I had never had metabolic issues. Maybe I would never have had a weight problem? Who knows? Anyway, the reality is, I have yo-yo-ed.
So, I came across the the Dances with Fat blog and started looking into the whole HAEs (Health at Every Size) movement about 3 or 4 months before I decided to go back to calorie counting and logging. Some might think it a strange decision - it probably is! - based upon the fact I knew about this statistic and possibly might have viewed my current efforts as pretty futile in the fight against my flab.
However, I do feel I am going into this process with my eyes wide open. Now I know the statistic, I am aware that I probably will have to consciously note my food intake in the long-term in order to maintain any loss. For a while this depressed me as I felt that it was a pretty sh!t state of affairs (let's be frank here) and acutally unfair (I suppose I felt resentful against all those people who don't have to do this). No matter what anyone else thinks, I am not physically comfortable at a bigger weight - not so much because of what other people might think, but because I find it uncomfortable in terms of actually moving around due to where the majority of my fat settles. It's a hinderance!
So although I blabber on about calories and logging and all that jazz, I am trying to focus on eating healthy, wholesome foods (which has always been my goal) and on getting fitter and stronger through targetted exercise and dog walking. In doing so, I am giving my body the best and most needed nutrients I can, and helping it to work optimally for me.
To a reasonable extent I understand the theory behind the HAEs message. I am walking proof that while I might not be well, even at my biggest I didn't have type 2 diabetes or high blood pressure or insulin resistance/syndrome X or high cholesterol. So I was obese, but did not have any of the things we (as a society) are told an obese person will have. I do think that there is a massive amount of scare mongering out there. The ridiculous thing is, I know at least 2 people who have issues with high blood pressure or high cholesterol who are what the medical profession would consider a 'healthy' weight!
During the time period where I have been obese and heavily overweight, I have had the scare mongering tactics thrown at me - these doctors were convinced I would have insulin resistance, high cholesterol, high blood pressure... the works! Why? Because I was bigger! Yet, there could be (and clearly are) people of normal weight who have those issues, but they are potentially not flagged up because they don't look like they might have them. So it's bad for both parties - the so-called healthy weight individuals and the overweight/obese individuals; if you are big, you are assumed to be some kind of ticking timebomb and if you are not big, you are assumed to be fine, even if you are not!
The Dances with Fat blog and the HAEs message have definitely helped me to have a different perspective on my weight, my approach to it and my eating. However, most importantly, they have helped me to cut through the cr*p that we are fed by the drug companies, the medical profession, the diet industry and thin-nist people. So many of my own beliefs around eating, health, diet, size, fatness, self-worth and obesity stemmed from these channels and were completely unfounded (not grounded in any science or logic).
P.S. If you read the Dances with Fat blog, check out the comments to each post - they are enlightening!
95% of overweight or obese people who successfully lose weight will have gained it back within 5 years. This means that only 5% of people who lose weight actually maintain that weight loss in the long-term.I think this is pretty SHOCKING. Not only do people gain it back, but they frequently gain more weight than they lost.
For me, it rings true - I have lost and gained significant amounts of weight in the last 11 years, although I am pleased to say I have never gained back more than my highest weight - in fact I haven't even gotten back to my highest weight in those 11 years. Of course I don't know what the reality would be for me had I never gotten sick (as my weight issues started after I got sick) or if I had never had metabolic issues. Maybe I would never have had a weight problem? Who knows? Anyway, the reality is, I have yo-yo-ed.
So, I came across the the Dances with Fat blog and started looking into the whole HAEs (Health at Every Size) movement about 3 or 4 months before I decided to go back to calorie counting and logging. Some might think it a strange decision - it probably is! - based upon the fact I knew about this statistic and possibly might have viewed my current efforts as pretty futile in the fight against my flab.
However, I do feel I am going into this process with my eyes wide open. Now I know the statistic, I am aware that I probably will have to consciously note my food intake in the long-term in order to maintain any loss. For a while this depressed me as I felt that it was a pretty sh!t state of affairs (let's be frank here) and acutally unfair (I suppose I felt resentful against all those people who don't have to do this). No matter what anyone else thinks, I am not physically comfortable at a bigger weight - not so much because of what other people might think, but because I find it uncomfortable in terms of actually moving around due to where the majority of my fat settles. It's a hinderance!
So although I blabber on about calories and logging and all that jazz, I am trying to focus on eating healthy, wholesome foods (which has always been my goal) and on getting fitter and stronger through targetted exercise and dog walking. In doing so, I am giving my body the best and most needed nutrients I can, and helping it to work optimally for me.
To a reasonable extent I understand the theory behind the HAEs message. I am walking proof that while I might not be well, even at my biggest I didn't have type 2 diabetes or high blood pressure or insulin resistance/syndrome X or high cholesterol. So I was obese, but did not have any of the things we (as a society) are told an obese person will have. I do think that there is a massive amount of scare mongering out there. The ridiculous thing is, I know at least 2 people who have issues with high blood pressure or high cholesterol who are what the medical profession would consider a 'healthy' weight!
During the time period where I have been obese and heavily overweight, I have had the scare mongering tactics thrown at me - these doctors were convinced I would have insulin resistance, high cholesterol, high blood pressure... the works! Why? Because I was bigger! Yet, there could be (and clearly are) people of normal weight who have those issues, but they are potentially not flagged up because they don't look like they might have them. So it's bad for both parties - the so-called healthy weight individuals and the overweight/obese individuals; if you are big, you are assumed to be some kind of ticking timebomb and if you are not big, you are assumed to be fine, even if you are not!
The Dances with Fat blog and the HAEs message have definitely helped me to have a different perspective on my weight, my approach to it and my eating. However, most importantly, they have helped me to cut through the cr*p that we are fed by the drug companies, the medical profession, the diet industry and thin-nist people. So many of my own beliefs around eating, health, diet, size, fatness, self-worth and obesity stemmed from these channels and were completely unfounded (not grounded in any science or logic).
P.S. If you read the Dances with Fat blog, check out the comments to each post - they are enlightening!
Subscribe to:
Posts (Atom)