Comments on: Eating More Meals Does NOT Speed Up Your Metabolism II

By: Mike OD

Mike OD — Sun, 10 Jan 2010 19:25:27 +0000

@Frank – Try adding in more calories esp with healthy fats from whole eggs, nuts, olive oil, butter, etc. Of course stay away from processed foods and sugar (as that won’t help in lean bodyweight recomposition). Low calories too often will just make the body adapt and regulate down for survival reasons.

By: Frank DeLeo

Frank DeLeo — Sat, 09 Jan 2010 21:30:05 +0000

Thanks Mike,
No, it is not around my middle, it is all over. In fact many people don’t think I need to lose weight. Key word you mentioned in your reply is maintenance…..that is the big problem with me. I have to force myself to try to have 1800 calories a day. I have stated before I’m 53, 5′7″ and “THEY” say I should have that many calories every day or I will go into starvation mode. I ate pretty lousy most of my life and that probably is the problem with me now. I feel great, I can push myself very hard. When I burst train I use a heart rate monitor and I go for 1 min at 80 to 90%. I have no intention of giving up, I just don’t know where to turn. Once again , I truly like what I read on here and feel that I should be getting results. Am I the only one of your readers with this issue?
I have heard the old saying from many people that say….that’s the way your body wants to be. I want to lose 30 pounds and that is what I will do. I don’t know how long or what it will take, but I will do it. I just look for the best way, (not the easy way) to do it while staying healthy.
Sorry that this is a long letter.

Thanks again.

Frank

By: Mike OD

Mike OD — Sat, 09 Jan 2010 16:20:38 +0000

@Frank – Is the weight gain around your middle? If so, your body may be overstressed (which can come from excess exercise, low calories too often, stress at work, lack of sleep, etc…). Don’t look as anything as “failing” as you are learning more about what may “not” work, and that is just one step closer to knowing what will. Very few get it right the first time….or second. More fasting is not the answer, and at this point to make sure your body isn’t overly stressed I would say go back to normal eating this week (no IF) and keep your calories around maintenance. See how your body responds and then add back in the IF again the next week. Sometimes we all need some time off, it’s just knowing how to listen to your body and give it what it needs.

By: Mike OD

Mike OD — Sat, 09 Jan 2010 16:08:35 +0000

@David: Great story! Thanks for sharing your personal experiences. I agree, suffering and starvation is not the goal and people should start slow and progress.

By: David Nyman

David Nyman — Sat, 09 Jan 2010 00:41:11 +0000

Here’s a long-term report from the front. I’ve been eating mostly in what you call a compressed window for much of the last decade – these days the window is generally two hours or less, which is as long as it takes me to eat as much as I need or want. Initially I used this method to lose about 30 lbs; now I use it to maintain at about 160 lbs and 8% body fat. I’ve worked out in some fashion for most of my life, using a variety of approaches, especially HeavyHands outdoor sessions in all weathers, much of it HIIT-based these days, and some bodyweight moves to fill in the gaps. I also hike, bike and ski, typically on the same IF regime. At pushing 60 my max heart-rate is 185 and my resting pulse is 42.

I find that maintaining on this WOE is basically as straightforward as the initial fat loss was. I don’t formally count calories, carbs, or indeed anything else although I do instinctively avoid refined or artificial foods, sugars etc (just as mum told me) and try to eat as fresh, natural and tasty as possible. If calories in or out deviate significantly for long enough to affect my weight, I just adjust down for long enough to re-balance. I find that my experience mirrors a lot of what you say, especially on the issue of appetite (which isn’t a problem at all as long as I don’t start snacking during the day) and also on energy and work capacity, which I find to be very well supported by this regime. Adaptation seems to be the key, and people should in my view get into this approach by degrees – say by gradually pushing their break-fasts backwards, to allow their metabolisms time to adjust. Suffering isn’t necessary (although of course some temperaments may prefer it!).

Anyway, that’s my two-pennyworth. Keep up the good work!

David

By: Frank DeLeo

Frank DeLeo — Fri, 08 Jan 2010 17:28:36 +0000

Thanks Mike,
I’m just trying to get an idea of the minimum amount of clalories for the feed day.
If I should have roughly 1800 a day in the window, is that enough to fast for 24 hrs. then do the same thing every day? It’s easy for me to do but it’s not working.
That is why I would like to know the lowest amount and not slow down the metabolism. I’m very frustrated because I’m trying so hard with this and failing.
(gained 3 lbs. since the last letter I wrote to you). I love reading the comments and your answers to all of these people. What is it with me? Losing battle.
Should I try fasting 36 hrs. and more calories, 48 hrs.? I will do it if that’s what it takes
Thanks again,

Frank

By: Mike OD

Mike OD — Mon, 04 Jan 2010 19:40:31 +0000

@Frank – IF is not about going days without food nor starving, just temporary eating windows on certain days. If you add it in a couple times a week it will help improve your glucose metabolism (fasting insulin, insulin sensitivity) and allow you to be a better fat burning machine. You will still need to control calories on average, as IF doesn’t give a pass for a person to overeat especially on foods that will not help your glucose metabolism (sugars).

You may also want to check out the free IF ebooks I wrote at http://www.theiflife.com to give lots more detail and info. I should also have a new program outline very soon through there as well with more specifics.

By: Frank DeLeo

Frank DeLeo — Mon, 04 Jan 2010 19:24:53 +0000

Thanks for the reply.
I have started IF about 2 weeks ago (dec 21 / 09). I don’t expect it to work right away, but I wanted to know how many calories is the minimum for what I do and my size. I can go for days without eating, but will that be worse?
Burst 3x a week, resistance 2x a week for more than 3 months now.
I will continue to see if it will work. But so far it has not. I thank you in advance!
something has to work for me. Is there a sample eating and training example?

Thanks and happy new year!,
Frank

By: Mike OD

Mike OD — Thu, 31 Dec 2009 22:19:42 +0000

Frank – How often are you using IF? (technically it is not “my” program as these kind of feast-famine cycles have been around for millions of years). The key is knowing when to “adjust” something. If you are using IF a few times a week, you may want to notch down the calories a bit (like more protein to fill you up and less carb/fat) and then eat normal on other days. Remember that IF also has a body composition maintenance effect when compared to CR at the same calorie load. Something that involves some cycling of calories/carbs may be the stimulus your body is looking for the help promote more fat burning. Doing the same thing over and over will just let the body adapt after all.

By: Frank DeLeo

Frank DeLeo — Thu, 31 Dec 2009 17:34:48 +0000

Hi again Mike,

I have decided to go with your IF program!
The good thing is the doc took me off the meds that have a side effect (not all of them) that make you gain weight!
The bad thing is it’s over 2 months and I’m still the same. Can’t lose weight!
Burst 3x a week, resistance 2x a week for more than 3 months now.
I said it before…I won’t give up! So my question is calorie intake on feed days. I’m 53 yrs. old 5′7″ weigh 183 and want to lose 30+ lbs.
Can I take in 1800-2000 calories and be ok with that on feed days or do I need more? The number is the thing I worry about that I don’t go in to starvation mode. What is the minimum that I can go with every time I break the fast?

Thanks,

Frank