IF protocol

jason hunter · 07-30-2007, 10:07 AM

I'm new here to bear with me. What is this IF protocol I keep reading about.

Gorm Laursen · 07-30-2007, 11:49 AM

Intermittent Fasting. Meaning skipping eating for periods of time. Ideally one day on/one day off.

Research shows that IF has several benificial impacts on the body (or actually on lab rats' bodies):

Reduced cancer rates, reduced alzheimers rates, improved body composition (lower fat, more muscle), prolonged lifespan etc.

It all started with CRAN (Caloric Restriction with Adequate Nutrition). With CRAN you literally starve yourself to gain the same benefits (especially the lifespan they're happy about: 10% decrease in food intake = 10% prolonged lifespan ... up until 50% decrease in food intake = 50% increased lifespan, from that point it begins to go the other way again), but the side effects are obvious: Extreme loss of bodymass, bad tolerance to cold etc. Followers of CRAN gives resemblance to KZ prisoners.

IF is best practised with a double food intake on the eating days, so in the end, you consume the same amount of calories.

But skipping meals once in a while gets you pretty much there. E.g. skipping breakfast gives you a fasting period of 18 hours, assuming you eat dinner at 6 and nothing else the rest of the day and have your first meal the next day at 12 o'clock. Eating breakfast and skipping lunch and eating dinner only gives you 10 hrs. Not worth the effort.

A couple of links to give you the general idea (safe):

http://www.life-enhancement.com/arti...ate.asp?ID=851

http://www.arthurdevany.com/2006/12/...tent_fa_2.html

And a little about CRAN:

http://en.wikipedia.org/wiki/Calorie_restriction

http://www.calorierestriction.org/

Go Google the rest...

jason hunter · 07-30-2007, 01:37 PM

Thanks for the info.

Kevin McKay · 07-30-2007, 01:51 PM

IF is fantastic use the search there is allot of good info here.

Scott Clark · 07-31-2007, 01:45 PM

I currently do a 16 hour fast. I just started, and I will see about a 24/24 protocol down the line sometime. So far I love it. Eliminates a ton of aggravation, eliminates time cooking/packing food, and eliminates the stress of eating every 3 hours with certain macros.

I fast from 8pm -12:00 noon currently. Break the fast with a nice big, complete meal and then graze. It's lovely.

Kevin McKay · 07-31-2007, 08:06 PM

Yeah, what Scott said I have been doing a 6 hr feeding window for around 8 months and it is simple easy and effective good stuff.

I have a couple pubmed articles here
wfs
http://www.simplefit.org/articles.html

after the first to weeks it is easy, you will be glad you did

Nicholas Richard Engen · 07-31-2007, 10:20 PM

if I were to do the 18 hour fast eating from noon tell 6 could I stick to my 17 block zone meal during that 6 hour feeding window or do I have to double it to 34 blocks? My main goal is to just lose the last couple #s of fat I have.

(Message edited by iotask8 on August 01, 2007)

Steve Liberati · 08-01-2007, 02:35 AM

With IF it really all a matter of whether you choose Quantity or Quality. IF/zone/paleo representing quality of course, whereas the bodybuilding and other fad diets representing quality (i.e more calories, less calories, etc).

And the added bonus (*drum roll*)... is that it cuts down on grocery bills! }

Patrick Donnelly · 08-01-2007, 06:14 AM

Re: Nicholas
In a 6-hour feeding window, you eat only about the day's usual amount. In a 24-hour split (often 6PM-6PM), you eat about double.

Brad Davis · 08-01-2007, 10:29 AM

Scott typed: "
I fast from 8pm -12:00 noon currently. Break the fast with a nice big, complete meal and then graze. It's lovely."

I find this to be very interesting. Your window is nothing more than skipping breakfast and not eating right before bed. That should be no sweat whatsoever--cool. It's also interesting that soooo many people are borderline hostile about the concept of skipping breakfast (supposedly the most important meal of the day--an assumption that seems like bunk now), LOL.

FWIW, I'm doing a slight variation that is going well so far. It's just a little experiment. I eat very little (300-400 calories of my 1600-1800) before 6pm, then eat the rest from 6-10pm. That requires next to no effort also. Not sure what benefits I'll see from it. Might be an easy way to ease into real IF. I can tell that I'm getting hungry later and less. I'm trying to hold my calories down to lose 5-10 lb and I've lost 1 lb/week so far without a performance hit.

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07-30-2007, 10:07 AM	#1
jason hunter Member Profile: Join Date: Jul 2007 Location: stansbury park Utah Posts: 7	I'm new here to bear with me. What is this IF protocol I keep reading about.

07-30-2007, 11:49 AM	#2
Gorm Laursen Member Profile: Join Date: Jun 2006 Location: Copenhagen ... Posts: 274	Intermittent Fasting. Meaning skipping eating for periods of time. Ideally one day on/one day off. Research shows that IF has several benificial impacts on the body (or actually on lab rats' bodies): Reduced cancer rates, reduced alzheimers rates, improved body composition (lower fat, more muscle), prolonged lifespan etc. It all started with CRAN (Caloric Restriction with Adequate Nutrition). With CRAN you literally starve yourself to gain the same benefits (especially the lifespan they're happy about: 10% decrease in food intake = 10% prolonged lifespan ... up until 50% decrease in food intake = 50% increased lifespan, from that point it begins to go the other way again), but the side effects are obvious: Extreme loss of bodymass, bad tolerance to cold etc. Followers of CRAN gives resemblance to KZ prisoners. IF is best practised with a double food intake on the eating days, so in the end, you consume the same amount of calories. But skipping meals once in a while gets you pretty much there. E.g. skipping breakfast gives you a fasting period of 18 hours, assuming you eat dinner at 6 and nothing else the rest of the day and have your first meal the next day at 12 o'clock. Eating breakfast and skipping lunch and eating dinner only gives you 10 hrs. Not worth the effort. A couple of links to give you the general idea (safe): http://www.life-enhancement.com/arti...ate.asp?ID=851 http://www.arthurdevany.com/2006/12/...tent_fa_2.html And a little about CRAN: http://en.wikipedia.org/wiki/Calorie_restriction http://www.calorierestriction.org/ Go Google the rest...

07-30-2007, 01:37 PM	#3
jason hunter Member Profile: Join Date: Jul 2007 Location: stansbury park Utah Posts: 7	Thanks for the info.

07-30-2007, 01:51 PM	#4
Kevin McKay Member Profile: Join Date: Feb 2006 Location: albany ca Posts: 1,110	IF is fantastic use the search there is allot of good info here.

07-31-2007, 01:45 PM	#5
Scott Clark Departed Profile: Join Date: Aug 2006 Posts: 508	I currently do a 16 hour fast. I just started, and I will see about a 24/24 protocol down the line sometime. So far I love it. Eliminates a ton of aggravation, eliminates time cooking/packing food, and eliminates the stress of eating every 3 hours with certain macros. I fast from 8pm -12:00 noon currently. Break the fast with a nice big, complete meal and then graze. It's lovely.

07-31-2007, 08:06 PM	#6
Kevin McKay Member Profile: Join Date: Feb 2006 Location: albany ca Posts: 1,110	Yeah, what Scott said I have been doing a 6 hr feeding window for around 8 months and it is simple easy and effective good stuff. I have a couple pubmed articles here wfs http://www.simplefit.org/articles.html after the first to weeks it is easy, you will be glad you did

07-31-2007, 10:20 PM	#7
Nicholas Richard Engen Member Profile: Join Date: May 2006 Location: Fargo North Dakota Posts: 55	if I were to do the 18 hour fast eating from noon tell 6 could I stick to my 17 block zone meal during that 6 hour feeding window or do I have to double it to 34 blocks? My main goal is to just lose the last couple #s of fat I have. (Message edited by iotask8 on August 01, 2007)

08-01-2007, 02:35 AM	#8
Steve Liberati Affiliate Profile: Join Date: Jan 2006 Location: Pennsauken NJ Posts: 1,646	With IF it really all a matter of whether you choose Quantity or Quality. IF/zone/paleo representing quality of course, whereas the bodybuilding and other fad diets representing quality (i.e more calories, less calories, etc). And the added bonus (drum roll)... is that it cuts down on grocery bills! }

08-01-2007, 06:14 AM	#9
Patrick Donnelly Banned Profile: Join Date: Apr 2007 Location: College Park MD Posts: 1,162	Re: Nicholas In a 6-hour feeding window, you eat only about the day's usual amount. In a 24-hour split (often 6PM-6PM), you eat about double.

08-01-2007, 10:29 AM	#10
Brad Davis Member Profile: Join Date: Oct 2006 Location: Blacksburg VA Posts: 608	Scott typed: " I fast from 8pm -12:00 noon currently. Break the fast with a nice big, complete meal and then graze. It's lovely." I find this to be very interesting. Your window is nothing more than skipping breakfast and not eating right before bed. That should be no sweat whatsoever--cool. It's also interesting that soooo many people are borderline hostile about the concept of skipping breakfast (supposedly the most important meal of the day--an assumption that seems like bunk now), LOL. FWIW, I'm doing a slight variation that is going well so far. It's just a little experiment. I eat very little (300-400 calories of my 1600-1800) before 6pm, then eat the rest from 6-10pm. That requires next to no effort also. Not sure what benefits I'll see from it. Might be an easy way to ease into real IF. I can tell that I'm getting hungry later and less. I'm trying to hold my calories down to lose 5-10 lb and I've lost 1 lb/week so far without a performance hit.