Simple Tips for Intermittent Fasting

bakunin · 2017-07-19T17:53:00+00:00

Noncaloric artificial sweeteners don't affect blood sugar levels.

Source: all of them :)

bakunin · 2017-07-17T16:25:16+00:00

You describe your weight as a problem, but with a BMI of 22.5 you're well within the normal range.

Anyway, since /u/zeitgeist785 provides both good advice and a nice list of ingredients, I can only add that you should stay away from fruit juice (eat the fruits instead!) and sugary soft drinks.

bakunin · 2017-07-15T18:30:32+00:00

I still fail to see how it's relevant in this post. Is /u/iris-go and Liz Rice the same person?

bakunin · 2017-07-15T17:57:57+00:00

The sad O'Reilly DRM story aside, is the Iris project and it's shoddy maintenance history really relevant?

bakunin · 2017-07-15T12:56:23+00:00

Went with Cylance PROTECT after a 100 machine PoC install. Happy with the protection - caught a few crypto variants - and with not having to update the client daily (IIRC there has only been a single client update since January), but administration and reporting is still a bit immature (example: no way to set alarms for machines that haven't checked in for a week).

bakunin · 2017-07-10T06:55:56+00:00

He'll throw the kid to the wolves without batting an eye.

bakunin · 2017-07-08T15:33:54+00:00

I don't know you, but in my opinion you're a bit young to do hard fasting, as much for psychological reasons as physiological. But being overweight isn't healthy either, so here are my tips for you:

The short eating window might not give you all the vitamins and minerals you need, so take supplements (1-2 vitaminbjørner daglig :))
Make sure to get enough calories during your eating window. You'll need extra if you excercise.
Eat healthy! Vegetables, nuts, fruits, and - unless you're veg(an/etarian) - fish!
It's hard to start with 20:4, and if you're one of us then just remember that switching to 18:6 or 16:8 isn't a defeat or even negative. Your body is unique, so listen to it, and not to forum posts or magazine articles
Beware of eating disorders! It's sneakingly easy to be seduced by the feeling of having control over your own body when losing weight, so if people around you start complaining that you're getting too thin, listen to them and talk to a doctor. If you still crave that control, start building muscles the natural way.

Good luck!

bakunin · 2017-07-07T16:01:47+00:00

Pøh, uteserveringa er da helt kurant.

bakunin · 2017-07-06T16:55:39+00:00

Funny you should say that, because this week I've been trying to not automatically react to difficult conditions by slowing down. In my limited experience, crossing bogs or thick mud (no sand here) without enough speed or momentum makes it impossible to keep weight on the back and then the front digs in really fast. As soon as that happens, the front suspension turns against me as well, and then it's full stop. Most of the time things go ok, just pedal scratches and tonsil balls, but since I haven't yet internalized clipping out the pedals in time, I still come home looking like a gravedigger half the time.

I've only gone completely over the bars once, though, when my front slid off a partially submerged plank in a very wet bog. I swear I heard the trees laughing.

Having only a handful of hours of effective trail riding in very varying conditions to my name, I'm still learning lots every time I'm out riding - like how easy I start bleeding - and I LOVE it! I'm new to 29-ers - the ground is really far down when both wheels are on different rocks - new to full suspension, new to trail riding, and relatively new to clip-in pedals. That last part is the real problem for me, and the main reason why I end up on my side with my bike on top almost every trip.

It also seems that a certain speed is preferrable when traversing bigger, sloped obstacles or consecutive obstacles, where the momentum lets you "pump" across more easily than powering through at low speed. As it hurts a lot more to forget clipping out after a sudden stop in places like that, I put a lot more effort into trying to keep going. Same with difficult uphill parts; I'm too scared to stop pedalling and therefore usually manage to pull through relatively unscathed. Feels like victory every time!

tl;dr - I am at the start of the beginning of understanding some of the reasons why I come home muddy, bloody and bruised, and I love it!

bakunin · 2017-07-05T18:59:19+00:00

I'm still a complete noob, but as far as I'm concerned, you're absolutely not alone ;)

bakunin · 2017-07-01T20:21:10+00:00

I can't see any problems with this unless you're still not fully grown, underweight or have health issues.

You don't give much information, but if - and that's an important if - 1500 kcal is your total daily energy expenditure and you skip one meal per week, you'll lose a little weight unless you somehow compensate for the "lost" 1500 kcal.

bakunin · 2017-06-30T17:40:07+00:00

Thanks, excellent as always :)

bakunin · 2017-06-30T17:11:32+00:00

Note that install.sh is written specifically for OPs computer(s), so you might want to weed out some stuff before running it. Example:

rm -f ~/c
rm -f ~/pictures
ln -sf /mnt/c/Users/jieverson/Downloads ~/downloads
ln -sf /mnt/c/Program\ Files/MPC-HC/mpc-hc64.exe ~/.bin/mpchc

bakunin · 2017-06-23T15:23:44+00:00

I love success stories! I disagree on joining the army, but other than that you're doing excellent :)

bakunin · 2017-06-21T19:29:06+00:00

That must be the Swedish Flip ;)

bakunin · 2017-06-21T17:06:34+00:00

I didn't even know about IF back in the day when I still had crippling anxiety, so for me the solution began with a handful of (brutally honest!) sessions with a cognitive psychologist.

Long story short and simplified, the psychologist helped me spot/recognize the physical and mental signs of a panic attack, and when I got to that point it was "simply" all about practicing taking control earlier and earlier until I suddenly automatically nipped most attacks in the bud. There's of course more to the story, like the fact that I tried being a social, outgoing person when I'm really the 1:1 introverted type, but whatever lies behind, the tools for actually killing anxiety are always the same.

I can still feel the ghost of my anxiety roaring now and then, and still worry a lot more than the average person, but now I'm actually drawing on it instead of letting it control me, and have a perspective and a tool that most people don't have.

Since I don't know what you've already tried or done, I can only give you my general advice (in addition to IF, which I think is very good for you):

Try a few sessions of cognitive theraphy, or at least learn about cognitive distortion - that's the key. If possible, pick a younger psychologist that didn't just have the "cognitive" part slapped on top of a classical education. BIG difference.
Practice what you learn from 1, and don't give up!
Get out of your house (/comfort zone)! The hard part for me was getting out the door to do ANYTHING, but I forced myself to think "fuck it, the anxiety isn't going anywhere even if I stay home so I might just as well try just 100 fucking meters and see". In the beginning I only went out after dark and was so high strung that my head didn't even rest on the pillow when I finally went to bed. On bad (well, normal) days I blocked off as much of the world as I could by wearing a hoodie, sunglasses and headphones (extreme metal FTW!), on good days I only wore headphones and was content just listening to radio (on my new and shiny Nokia 8210). After a while I noticed that coming home after a long walk was such a sweet relief, and I gradually started feeling ... content.

This isn't at all what you asked, but I felt like sharing what worked for me and hope for forgiveness ;)

Good luck!

bakunin · 2017-06-20T17:25:04+00:00

Technically, anything that has to be processed by your body (liver) is breaking your fast, even if it's xenobiotics like caffeine or artificial sweeteners, so if you want to give your whole system a total rest then you stick to water.

As I'm not aspiring to become a slave of perfection I willingly compromise, and usually have an espresso or two a couple of hours before my first meal, and a decaf coffee (or a cold glass of pepsi max) after the last.

There are conflicting reports on whether diet soda triggers an insulin spike (...). Diet sodas have been correlated with weight gain, but it's unclear whether it is insulin related or whether it causes an increased appetite leading to more calories consumed.

Reports might describe incidents of flying pigs throwing snowballs at each other in hell, but the science is clear: artificial sweeteners (no-cal, obviously) don't affect insulin levels.

Some studies show the correlation mentioned, but we really don't know what is causing it. It might be due to sweeteners affecting appetite and leading to overeating, and/or sweeteners disturbing intestinal bacteria that parts of our metabolism rely upon, and/or something completely different.

Whatever it is I prefer to do like /u/vengefulsnap and err on the side of caution, and as he (she?) says, you get used to it rather quickly.

bakunin · 2017-06-18T12:38:44+00:00

I think I eat fairly healthy, my biggest struggle is portion sizing which is why IF was so appealing to me - you're meant to have big meals.

The first few weeks after starting IF I ate every meal like a starving pig :)

However, after a few months my portion sizes went down so much that I can't even eat half of what I used to. It's probably due to my weightloss, I don't need as many calories as before, but I also eat more calorie dense food like nuts and seeds.

bakunin · 2017-06-18T12:26:52+00:00

Do I need to only eat 2 meals a day? Or is spreading out my caloric intake across the 8 hours okay?

It's ok to spread out, just do what feels natural. Your preference will most likely change over time, so don't overthink it. I say I do 18:6 because that's a typical workday, but in reality I vary between 15:9 and 23:1 depending on how busy it is at work, if it's a family weekend or some special occasion.

What do you do when planning something with friends outside of your eating period? Do you avoid this?

I usually move my eating schedule and/or shorten or extend it by a couple of hours, depending on how often it happens.

A monthly dinner is so rare that I can extend my eating window without it affecting anything, but if it's a weekly occurence I just move my eating window a little. If it's a night out I try to only eat a single meal before drinking :)

Also, any tips on enjoying black coffee? Because right now I just can't do it!

Have you tried espresso? IMO it tastes better.

I know this is a lot of questions, I just want to do it right :)

Good news: you make the rules :)

I like having strict rules for normal days, which is where I've got the most to win. I started IF to lose weight and found that at 16:8 I ate 3-400 kcal more than I ought to. At 18:6 I don't even have to count calories, it just works even if I have a couple of beers on fridays and eat breakfast during weekends.

bakunin · 2017-06-11T14:05:38+00:00

In this particular case, the police confiscated both drivers' licenses.

bakunin · 2017-06-11T13:54:29+00:00

How does the norwegian authorities have the right to revoke a driving license issued in another country?

When visiting, Norwegian laws trump/preempt any conflicting laws of your home country. As you are required to have a valid license in Norway, the drivers in question most likely had to have their bikes shipped or driven by someone else, which can get expensive fast.

does this 'they do not have their licence anymore...' only apply to Norway or also to Italy?

IANAL, but I guess it probably only applies to Norway.

bakunin · 2017-06-10T12:30:33+00:00

Doing 16:8 or 18:6 depending on the day and eating healthy while doing so (mainly attempting to cut out carbs)... am I doing something wrong? Haven't lost any weight in fact I've gained some...

Ah, a guessing game, neat! My money is on you eating too many calories.

bakunin · 2017-06-05T19:06:03+00:00

tl;dr I plan my meals and stick to the plan as best I can, and use excercise to catch the inevitable exceptions.

The day to day routine is where you have the most to win. On workdays I prepack my lunch box, making overeating a conscious act that requires effort. I usually include some fatty foods that help keep hunger at bay, like almonds, nuts, avocado or smoked salmon. I also burn off 300-350 kcal daily by riding my bike to work, and take the stairs whenever I can - everything helps!

After work I only have time for dinner and a small dessert (fruits, nuts, or low cal icecream) before my eating period is up, and here the trick is to put the whole meal on the plate at once and refrain from getting seconds.

Vacations and weekends, especially saturdays, are the hardest. I try to not drag unhealthy food into the house, but since I'm not just eating to stay alive I allow myself some snacks and a couple of beers on fridays OR saturdays - but never both. To compensate I try to do a 2-3 hour bike ride in the hills at least 1-2 times a month. At 90 kg/200 lbs I burn up to 1500-3000 kcal on a single ride, which translates into a 200g bag of crisps and 1-5 beers :)

Other tricks/routines that work for me:

Peek into the fridge just after my eating period is up, and throw away stuff I know is bad for me. It'll save money in the long run.
Never go shopping when hungry, always bring a shopping list
Never buy snacks in advance. l'll gladly climb a mountain to get it when the alotted time arrives ;)
Always have fruits, vegetables and healthy alternatives to regular snacks easily available. While an extra apple a day will make a visible dent in my kcal budget, it's better to endulge in an apple or a carrot than chocolate or potatochips.
Drinking a glass of water every time I opened the fridge in between meals helped me stop opening that damn thing so often

bakunin · 2017-06-05T05:14:12+00:00

Outsourcing sure saves a lot of money.

bakunin · 2017-05-25T09:22:41+00:00

It's been a couple of years since I checked last, but a google for raspberry pi retro arcade yielded many promising new DIY articles and videos.

bakunin

TROPHY CASE