APRIL 2019 IF/EF Chat ALL WELCOME

#362

:+1: Very nice indeed. … Sadly, I’ve never tried ghee. :pleading_face: After reading about it on here I’ve wanted to, just haven’t yet. But so far, I’ve only incorporated Butter and Cheese, and think 2 glasses of Milk? … Think that’s it?

(I came for the weight loss and stayed for my sanity... ) #363

See, for me it’s the exact opposite, on weekends when I am home I am a lot more prone to snacking unless I am really running from one activity to the next.
(also very seasonal summer/winterr) Workdays are really easy for me. I go on my lunch walks listening to podcasts, work out most evenings and do laundry and stuff.

Everyone is different and that’s the beauty of it.

#364

See… all different. I actually prefer to Fast during the Weekdays, and eat on Weekends. :smile: … Mainly because making meals can be easier with more free time. And whenever I do eat at work, which is very rare anymore, I usually feel more sluggish. :slight_smile:

(I came for the weight loss and stayed for my sanity... ) #365

I make my own and usually wait until it is just shy of burning, gives it a beautiful caramel sent / flavor perfect for cooking up eggs or veggies in it. .

(traci simpson) #366

I cook for the week so I can just grab something after running my errands and be set for the afternoon. I usually cook with Saturday evenings or Sunday’s for the week. I will be finishing today, all the food I prepared on Sunday and tomorrow afternoon I’m going out so I’m set until Sunday am.

#367

That does sound good indeed. I really need to try this, and I especially like what you say about it having a Caramel sent/flavor too. Just sounds very good.

That’s always nice when you can do this. Not only takes out the guess work as to what to eat each night, but it’s more convenient too. :slight_smile: Something I would like to do more of, and we’ve been talking about making some stuff to have on hand and just have to heat it, instead of always making each meal nightly. (The one thing we’ve noticed is making Keto meals can create a lot of dishes! We seem to have a sink-full of dishes after each meal.)

(traci simpson) #368

I love cooking so I don’t mind spending a couple of hours in the kitchen and besides, during the week, I’m so tired after my day I don’t want to cook. It would also mean that I wouldn’t eat until close to 7 or so and I’m in bed by 9 if not sooner so that definitely wouldn’t work for me.

#369

Makes sense, and I like cooking too. :+1: … I really like creating new recipes, so weekends do allow more time for this, since I’m gone a minimum of 11 hrs. a day during the work week with travel time. So my wife makes most of the meals during the week.

(Windmill Tilter) #370

As usual @OldDoug, you were right and I was wrong… :smile:

Here is a really interesting article on measuring the thermic effect of food (TEF) from the American Journal of Clinical Nutrition. Whenever I’ve seen TEF as a component of Total Daily Energy Expenditure (TDEE), it’s always listed as seperate and distinct from RMR. It looks like that’s done as a convention to distinguish between energy used for basal function (organs,cell regeneration, etc) and that which is induced by digestion. This article is pretty explicit that TEF is defined as the increase in RMR caused by eating food:

The TEF, sometimes also called diet-induced thermogenesis (DIT), is defined as the increase in RMR after ingestion of a meal.

What’s really interesting about this article is that it goes into great detail about the measurement methodology, and sources of error. Their findings was that TEF was highly correlated with meal size, and that the larger the meal is, the longer it’s necessary to measure TEF before it returns to baseline. For small meals of 2509kj (575kcal), it only needs to measured for 3hrs. However larger meals of 6688kj (1500kcal), TEF didn’t return to baseline for 8hrs.

I don’t think any of these folks contemplated the idea of OMAD back in 1996. For me, those meals could hit 16,000kj (4,000kcal)! That makes me think that TEF could still be influencing RMR even 16hrs! There is also the issue of dietary composition. Their test subjects ate 15% protein, 48% carb, and 37% fat. I’m’ not sure how a ketogenic diet would influence TEF.

@primal.peanut, what time do you typically eat your OMAD, and what time do you typically test RMR? I wonder whether some of the variation in your RMR chart can be explained by TEF. It would be really interesting to see what happens if you measure RMR just prior to your OMAD, and then again the following morning!

(Herb Martin) #371

Like Dave I don’t track “macros” and never did.

Don’t eat carbs, and eat a LOT of fat compared to protein (more important for those on a carnivore diet eating permissively like me).

That is all.

Day #12. Best GKI yet I believe 0.59 (DrBozRation 10.6), Ketones 7.1 (woo woo)

205.5 (down 17 for fast, 77 total)

Boxed 4th night in a row last night.

Making 200 or less by Sunday night (3 days out for 14 Days fasting) looks iffy, but still technically possible. Not a major goal, just an interim target to help stay focused.

(Neil) #372

This is captured in the “hours fasted” on my charts. I generally eat lunch as my OMAD, which means I’m ~18 hours fasted by the time I measure my RMR the following morning.

(traci simpson) #373

Ok so now I’m hungry and it’s only been 3 hours since breakfast?

#374

Not knowing just what you had, it might be you’re not consuming enough in to keep you satiated until your next meal? … Just mentioning this, since I’ve always had a saying (When I eat, I eat) Meaning, that I never snack. And when I say snack, it’s not necessarily the food ‘type’ I mean, but the amount of food being eaten. So for me, I just make sure that when I eat something, I eat enough. (Hope that makes sense?) … But a good rule of thumb is simply: (When you’re hungry, eat. When you’re not, don’t)

Just make sure when you do eat, that you eat enough. … Another thing folks like to do when they get hungry, is to simply give it 20-30 minutes and if it passes carry on. But if it doesn’t, then maybe it’s your body simply saying it’s hungry and you might want to eat. Same goes for head-aches, fatigue, etc. Any thing that occurs out of the norm can simply be a signal, that your body wants food. … But yes, some simply choose to ignore this hunger, and it does work sometimes and goes away. But if it didn’t, I would simply eat something, but enough. :slight_smile:

(traci simpson) #375

I had the rest of my breakfast casserole: sausage, eggs, cheese, peppers, onions topped with sour cream.

(traci simpson) #376

Also I have a hard time eating a lot at one sitting.

(Mame) #377

Well I ended up doing OMAD again yesterday. Working from home on a cold day with easy food access just didn’t work for me. Trying to balance feeling disappointed with acceptance. Because the ‘lack of fasting’ stress isn’t helpful, I have plenty of stress from work right now. :slight_smile:

I have been thinking-reading about leptin resistance a lot. I am in ketosis and have been for months (ketones 2.2 this morning after weight-lifting with GKI = 2.3 )BUT my appetite is still set to ravenous so much of the time right now. Could be due to stress or changing leptin levels due to 50+ pounds weight loss or too little protein for me or a combination or … something I haven’t though of yet.

sigh, I am officially tired of my frequently ravenous appetite right now. Thanks for the safe venting space. I had a steak for breakfast. I can’t even remember the last time I was hungry for breakfast!

#378

I do this a lot. Just start by doubling up on what you’re already making. Then split it up to freezer containers before you put the rest on the table for that night’s dinner.

#379

Some do indeed, so you’re not alone, including my wife. She’s going through the same thing, gets full and can’t eat larger meals, so she sometimes has to do TMAD, even though she would rather OMAD.

Actually, like @cervyn mentioned, my wife has been wanting to Fast for the past 4 or 6 weeks, but for some strange reason, she’s now been staying (ravenous) too? Have no idea why? For a while it didn’t bother her and wasn’t hungry. … Though she’s still seeing great results, she is really missing fasting. Earlier this week she was finally able to get 46.5 hrs. in, but that was the first time in many weeks.

We were actually going to try and Fast again through today, but she called this morning to say she wasn’t feeling well, so she ate something, which seemed to help. :slight_smile:

#380

We were just speaking about this, and doubling up sounds like a good start. … We usually make some things that will last a couple nights, which works, but I really want to do some stuff we can freeze & just pull out as needed. (Especially on nights we may not eat, and my Son might want something) … Also need to find out what things don’t freeze as well. :slight_smile: Thanks

(Herb Martin) #381

Two reasons are most likely (the first almost certain):

  1. You aren’t already carb-clean, but have been eating carbs normally.

  2. Psychology – when a mealtime comes we expect to eat.

It’s quite possible to start without being carb-clean but it is at least 10 times easier to start a fast if you have had no carbs for 3+ days.

As to the psychology, what would you do if you are lost in the woods?

Just start teaching yourself to notice the under and ignore it.

Or notice it and accept it.

Or notice it and use it to remind you that you are working to become healthier.

Or notice it and (there’s more if you want me to go on…)