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I binged ate hardcore this weekend. The amount of ice cream and other sh*t I hate was obscene. Will likely take me at least a week to recover from this one lol
How dare you go out partying on Halloween weekend?
I binged ate hardcore this weekend. The amount of ice cream and other sh*t I hate was obscene. Will likely take me at least a week to recover from this one lol
How dare you go out partying on Halloween weekend?
Good meal timing and good meal composition are not mutually exclusive.Clean up your diet first pump minerals (colloidal) into diet and massage
The first human test of early time-restricted feeding, or eTRF, found that this meal-timing strategy reduced swings in hunger and altered fat and carbohydrate burning patterns, which may help with losing weight. With eTRF, people eat their last meal by the mid-afternoon and do not eat again until breakfast the next morning. The findings were unveiled during a presentation at The Obesity Society Annual Meeting at Obesity Week 2016 in New Orleans, Louisiana.
"Eating only during a much smaller window of time than people are typically used to may help with weight loss," said Courtney Peterson, Ph.D., an associate professor in the Department of Nutrition Sciences at UAB. "We found that eating between 8 a.m. and 2 p.m. followed by an 18-hour daily fast kept appetite levels more even throughout the day, in comparison to eating between 8 a.m. and 8 p.m., which is what the average American does."
This new research, funded by a TOS Early Career Research Grant awarded in 2014, suggests that eating a very early dinner, or even skipping dinner, may have some benefits for losing weight, although further studies need to take place to confirm that theory. Previous animal studies showed that eTRF helped rodents burn more fat.
The human body has an internal clock, and many aspects of metabolism are at their optimal functioning in the morning. Therefore, eating in alignment with the body's circadian clock by eating earlier in the day may positively influence health. This first test of eTRF in humans follows rodent studies of this approach to weight loss, which previously found that eTRF reduced body fat and decreased the risk of chronic diseases in rodents.
During the human study, Peterson and her colleagues followed 11 men and women with excess weight over four days of eating between 8 a.m. and 2 p.m., and four days of eating between 8 a.m. and 8 p.m. Researchers then tested the impact of eTRF on calories burned, fat burned and appetite. Participants tried both eating schedules, ate the same number of calories both times and completed all testing under supervision.
Researchers found that, although eTRF did not affect how many total calories participants burned, it reduced daily hunger swings and increased fat burning during several hours at night. It also improved metabolic flexibility, which is the body's ability to switch between burning carbs and burning fats.
Whether eTRF helps with long-term weight loss or improves other aspects of health is still unknown. Peterson says that, because the human study involved only a small number of participants, a larger, more comprehensive study will need to take place.
Materials provided by University of Alabama at Birmingham. Note: Content may be edited for style and length.
My progress: now 182 pounds, 22% body fat!
Sorry for the smug exclamation but it stayed dormant at 25 since my last post, it wouldn't budge nomatter how hard I trained, then this week it drops 3 and I'm only doing weight training. Very strange but I'm delighted, I can see the light at the end of the tunnel where body fat is no longer a huge priority, just getting lean muscle and building some.
I should say that the 30% that I mentioned above was actually after 10 days training, my initial body fat could have been 32% or more considering the drastic change your first exercises cause.
I'm now doing 22/2 fast, and cram in 2 big meals in those 2 hours, but never feel hungry in the fast (not exaggerating, I mean rarely ever do I think I want food and even then, it passes). However I'm soon going to go up from 2200-2400 calories to 3000 as apparently you can't build muscle without such an amount. I am building some muscle but possibly that was already there.
At 3000 calories I'll need another small meal, so it'll be back to 20/4.
I guess you could say i semi/quasi fast. What I do is I only eat 1 real meal a day, dinner.
Throughout the day I still try to make sure I'm getting about 20-30 grams of protein every 2.5-4 hours, and I'll eat some light fruits or vegetables here and there, but apart from that I restrict carb intake to dinner time.
For dinner, I allow myself to eat pretty much whatever I want, within reason. I'll usually have desert as well. I like to make dinner my "1 meal" because that way I have a meal to look forward to throughout the day.
I stick to this diet about 5 days a week.
This method works well for me. Keeps my body fat low and my stomach pretty shredded. Again, it's not technically fasting, as I'm still consuming protein throughout the day, but I think it's important to keep that constant flow of protein to ensure optimal muscle repair for people who do strength/resistance training.
@David_MPN what's your opinion on brown rice? Is it a better option than white? There are numerous articles stating brown rice is better but I have heard few people say that whole grain foods may not be as beneficial as people think.
If you have to eat rice ear brown rice. And rice might be better than bread as well. But really a salad is much better.
The problem is I am a vegetarian. I don't eat egg or drink milk. So rice is the only thing that makes me feel full. It's a very important part of my diet. Also, despite eating it two times a day, I am really lean and fit. But I am worried about health effects of white rice. My uncles have diabetes so I am taking all the precautions I can to steer clear of foods that may play a role in causing the disease.
Are your Uncles fat?
The problem is I am a vegetarian. I don't eat egg or drink milk. So rice is the only thing that makes me feel full. It's a very important part of my diet. Also, despite eating it two times a day, I am really lean and fit. But I am worried about health effects of white rice. My uncles have diabetes so I am taking all the precautions I can to steer clear of foods that may play a role in causing the disease.
They are overweight now but they are close to seventy ears old. I don't think they were overweight in their twenties or early thirties. My father is pretty healthy though. He doesn't have diabetes even though both of his brothers have it. He always ate well and exercised whereas his brothers didn't. As there is some genetic predisposition to diabetes in my family, I am trying to be careful about what I eat.