Intermittent Fasting (the IF warrior)

[Pinobii]

Seawater?

Hehe...this one must go seaside then have wor

[Blueray]

Last meal at 8pm last night, morning had kopi o kosong, really perks me up

 

Feeling a little hungry but manageable

 

Later lunch at 12-ish, seems fine

 

Haven't been exercising for quite a while, hope to get back to the routine soon

 

I find it easier to do IF on weekend, coz can sleep late and somehow can manage the hunger better

 

One thing I realise from all these is that we are eating too much and I was eating too much in the past and could actually do with a lot less

 

Wish me luck

 

Would suggest gradual approach.

 

Eat 20% less every meal.

 

Low impact exercise such as a 45min - 60min brisk walk a few times a week.

[Sadan]

Oh must eat what kinda of food to make up for salt?

Someone I know add Pan Salt to his plain water to make up for the loss in salt due to the long fasting window and tedious exercises.

 

As for the amount to add.. I think he will share shortly hor.. @tianmo

Edited October 18, 2017 by Sadan

[Lala81]

Take care of salt deficit when you fast and exercise.

 

 

There's another video out overnight. Also quite interesting.

 

This guy is quite well researched. But i have to look into it. I don't really salt restrict, so not really a pressing concern on my side.

Would suggest gradual approach.

 

Eat 20% less every meal.

 

Low impact exercise such as a 45min - 60min brisk walk a few times a week.

 

i think most of us do our exercise shortly after we start the fasting window or within our feeding window. Shouldn't have any issues with exercise tolerance or low sugar feeling if u do so.

 

Personally it's quite tough for me to exercise at the end of the fasting window, so i don't do it.

[Loki]

I started IF on exactly 1 July this year, about 3 months ago. Before that, I was on a Low/no carb diet which I found very hard to maintain. At that point, even on a Low carb diet, my body fat was 27.7%. Problem was sticking with the diet cuz I like to eat. I especially like to eat desserts, Prata, chips etc.

 

After 3 months of IF, my body fat has fallen to 19.2%. This is with eating mooncakes, ice cream etc. And other treats on a regular basis. All the things I love.

 

Over time, I have found that although I have lost fat, my muscle mass weight has been maintained, even going up a little. I am now sold on IF and can probably carry on with this eating pattern indefinitely, with an occasional break from it once every 3-4 Weeks, when I go for a Prata breakfast.

 

 

Just measured this morning, body fat dropped 0.3% to 18.9%. Must be because Mooncake season is over

[Pinobii]

Would suggest gradual approach.

 

Eat 20% less every meal.

 

Low impact exercise such as a 45min - 60min brisk walk a few times a week.

Yeah, nowadays not eating much le, only no time to exercise at night so been a while didnt do HIIT, if i wake up early will do some core exercises

Someone I know add Pan Salt to his plain water to make up for the loss in salt due to the long fasting window and tedious exercises.

 

As for the amount to add.. I think he will share shortly hor.. @tianmo

Okie, was just wondering if i need salt coz i dont do intensive exercises now but i may go back to HIIT

[Tianmo]

CCB you guys, dont make me show case what junks I have in my junk snacks corner.   

 

 

I think it is ok to enjoy your food during your feeding windows. By that I mean sugar added products, refine products and unhealthy stuffs  , BUT, that is provided you have done IF for sometimes, and you would have already seen the effect and how IF works. You would also have understood how your body reacts with those intakes and how going back to schedule can bring it on track.

 

I know how my body reacts to food now, what I eat, when I eat, and I can anticipate my weight and BF the next day. I know what is my range of weight and why it goes up or down. 

 

But for those starting out, stick to schedule and go slow, learn how your body reacts to food and find your own most comfortable windows that suit your lifestyle best. 

 

You need to adjust it so that you enjoy doing it. 

 

I really enjoy it because now I eat bread, chicken rice, cakes, crackers, ice creams, and when I eat I just eat, no control. Of course I expected how my body will react, so I wasnt upset or shock the next day, I just get it back the rest of the week. 

[Credor]

Just done my brisk walking and exercise .

Manage to start my fasting at 7.30pm yesterday... So moving into 16 hrs fasting period soon.

So far so good ... See if I could break my record of 17hrs fasting

[Tianmo]

Someone I know add Pan Salt to his plain water to make up for the loss in salt due to the long fasting window and tedious exercises.

 

As for the amount to add.. I think he will share shortly hor.. @tianmo

 

 

I add half a teaspoon to 1L of water for my gym use. 

 

Another 1/4 teaspoon to 250ml of water ( one standard mug) in the evening. 

 

If weather is hot or I sweat more, I will increase it slightly, but this is for me. Everyone sld try and find out what amount works, afterall there is no one size fits all kind of quantities. 

 

You can use any salt, as long as the sodium is lower, while potassium and magnesium is higher. It is easy to get sodium in food, but potassium and magnesium is what we really want and need. Pan salt just happen to have 50% lower sodium and a higher amount of potassium and magnesium, and easy to get at most supermarkets.

 

If you  find any salt with high potassium and magnesium, go ahead and use it, no different. Best is cheap cheap ones.     

[Ender]

Oh must eat what kinda of food to make up for salt?

For me, I don't bother with low salt diet. Just eat as per normal. Which I think is just barely enough, as I did get a minor muscle cramp for my last 10km run, where I sweat alot, and was quite dehydrated due to the hot weather.

You just have to learn your body reactions to judge if you are deficient in salt while fasting and exercising. Watch out for the symptoms. It can be mild like muscle cramping up or severe like headaches, giddiness. Then test if getting in more salt will elevate the symptoms.

IMG_0006.JPG

 

 

Just measured this morning, body fat dropped 0.3% to 18.9%. Must be because Mooncake season is over ð

Your bf weighing machine so old school. Don't have digital display.

[Tianmo]

Just done my brisk walking and exercise .

Manage to start my fasting at 7.30pm yesterday... So moving into 16 hrs fasting period soon.

So far so good ... See if I could break my record of 17hrs fasting

Edited October 18, 2017 by Tianmo

[Pinobii]

For me, I don't bother with low salt diet. Just eat as per normal. Which I think is just barely enough, as I did get a minor muscle cramp for my last 10km run, where I sweat alot, and was quite dehydrated due to the hot weather.

You just have to learn your body reactions to judge if you are deficient in salt while fasting and exercising. Watch out for the symptoms. It can be mild like muscle cramping up or severe like headaches, giddiness. Then test if getting in more salt will elevate the symptoms.

Not sure if muscle weakness was due to hunger or salt, this morning was putting up the clothes to sun, like hands no strength

[Lala81]

I add half a teaspoon to 1L of water for my gym use. 

 

Another 1/4 teaspoon to 250ml of water ( one standard mug) in the evening. 

 

If weather is hot or I sweat more, I will increase it slightly, but this is for me. Everyone sld try and find out what amount works, afterall there is no one size fits all kind of quantities. 

 

You can use any salt, as long as the sodium is lower, while potassium and magnesium is higher. It is easy to get sodium in food, but potassium and magnesium is what we really want and need. Pan salt just happen to have 50% lower sodium and a higher amount of potassium and magnesium, and easy to get at most supermarkets.

 

If you  find any salt with high potassium and magnesium, go ahead and use it, no different. Best is cheap cheap ones.     

 

u don't really need more magnesium for us since we eat almonds. Almonds are very rich in Mg. Potassium shouldn't be a problem. Found in a lot of fruit and vegetables.

[Credor]

CCB you guys, dont make me show case what junks I have in my junk snacks corner.

 

 

I think it is ok to enjoy your food during your feeding windows. By that I mean sugar added products, refine products and unhealthy stuffs , BUT, that is provided you have done IF for sometimes, and you would have already seen the effect and how IF works. You would also have understood how your body reacts with those intakes and how going back to schedule can bring it on track.

 

I know how my body reacts to food now, what I eat, when I eat, and I can anticipate my weight and BF the next day. I know what is my range of weight and why it goes up or down.

 

But for those starting out, stick to schedule and go slow, learn how your body reacts to food and find your own most comfortable windows that suit your lifestyle best.

 

You need to adjust it so that you enjoy doing it.

 

I really enjoy it because now I eat bread, chicken rice, cakes, crackers, ice creams, and when I eat I just eat, no control. Of course I expected how my body will react, so I wasnt upset or shock the next day, I just get it back the rest of the week.

With IF , i do cut down some junk food on weekdays.

Can't find time to have junk food if I want to keep to my fasting window cos I have a fixed lunch time in the office.

So usually junk food came into the picture on weekend.

[Lala81]

Just done my brisk walking and exercise .

Manage to start my fasting at 7.30pm yesterday... So moving into 16 hrs fasting period soon.

So far so good ... See if I could break my record of 17hrs fasting

[Ender]

Not sure if muscle weakness was due to hunger or salt, this morning was putting up the clothes to sun, like hands no strength

Got to experiment abit. Just see if taking in mineral salt water like the Pan salt water that @tianmo drinks elevate your symptoms. Yes, no strength at the end of fasting can be just low on fuel, so you may not need to adjust. Lol Edited October 18, 2017 by Ender

[Pinobii]

Got to experiment abit. Just see if taking in mineral salt water like the Pan salt water that @tianmo drinks elevate your symptoms. Yes, no strength at the end of fasting can be just low on fuel. Lol

Hehehe....yes, was towards end of fasting, does that means some fats on my arms got burned?

[Tianmo]

u don't really need more magnesium for us since we eat almonds. Almonds are very rich in Mg. Potassium shouldn't be a problem. Found in a lot of fruit and vegetables.

 

yah, I think is up to individuals, some may need some may not. I eat bananas and almonds, but for me pan salt helps, so I take it. Mayb because I am on OMAD or warrior diet, and my meals mostly home cooked, so my intake of "salt" is quite limited.  

 

those taking 2 meals a day and mostly outside food would probably have enough sodium from those food. But Potassium and magnesium will have to sort out where to get.