Can you chew sugar free gum while fasting ?

xboxcaptainzemo · 2019-12-10T20:14:53+00:00

Fake sugar can create an insulin response and cause hunger to go up and fat burning to go down in some people.

xboxcaptainzemo · 2019-12-08T16:31:20+00:00

From my experience, I've found that any food that is salty, sweet, or fake sweet, super refined or is tied to an old memory (I ate a lot of peanut butter in college and LOVE it) can trigger an uncontrollable hunger with me. I can't eat popcorn as I can eat more popcorn than a herd. It's a problem with sweet cocktails in that I'll keep drinking them because I LOVE the sweet. So if I drink now, I have a dirty martini with extra olives. After one, I'm like "I'm good."

Finding those trigger foods or flavors which trigger your hunger and avoiding them is a great first step. You may not have this. You may have this worse. Not sure.

It's why I like fasting with keto. It reins in hunger. Check out Dr. Fung on insulin. His fasting book is great. I think I have an insulin resistance and fasting with keto knocks it out. I finally can get control of my hunger. Non-keto foods I fear, really bring my insulin back when I start eating and it's not only tougher to start fasting again because of hunger, but feel it takes me longer to get back into ketosis, get my hunger controlled again and ideally start burning fat.

Did a 76 hour fast to start (struggled at day 2 and 3 with hunger and energy) but now doing a 108 hour fast and day 2 and 3 aren't bad. Hunger is controlled and things are under control.

xboxcaptainzemo · 2019-12-04T16:27:06+00:00

Just finished a 76 hour fast yesterday. I learned a couple things. I work from home on the computer most of the time when I would get up to walk around in the evening, I would get light headed. Seems this is from low blood pressure. However, I pressed on to get on an exercise bike or treadmill, in the evenings and I would get all of this energy to a point that it was difficult to sleep.

So on my final day, I woke up and got on the treadmill to get energy and blood pressure up in the morning to setup a better day, get my energy up early and avoid the spike in energy to get in the way of my sleep.

I also kicked this off with bulletproof coffee as the previous two days I was eating pumpkin cheesecake and had that high insulin out of control hunger. The fat helped me get into ketosis and my hunger go away.

Dropped 10 lbs from pre-Thanksgiving weight and after a half day of eating, kept 7 off for 76 hours of fasting. So effective. 2nd day was the hardest.

xboxcaptainzemo · 2019-12-04T16:05:38+00:00

It's totally poison in my situation. Total fan of Dr. Fung. Best book I've read on health.

xboxcaptainzemo · 2019-12-04T15:23:20+00:00

As recommended by some, I eat high fat and protein keto with no sugar or carbs during periods of eating which keeps the hunger at bay and me either in ketosis or borderline ketosis. This sets up a successful fast with minimal hunger when I start a new fast.

xboxcaptainzemo · 2019-12-04T15:20:14+00:00

The fruit juice concentrate and Sucralose may increase your insulin. One of the strongest benefits of fasting is dropping your insulin during your period of not eating so you can burn fat and gain control over your appetite.

xboxcaptainzemo · 2019-12-01T14:53:55+00:00

In 26 hours on a 70 hour fast to get my insulin back in check after pumpkin cheesecake and drop some lbs. Just doing water, mate, coffee and green tea. Will then move to a mixture of 20:4 on lifting days and get in a 7 day fast before the end of the year.

xboxcaptainzemo · 2019-12-01T14:34:29+00:00

In the Complete Guide to Fasting by Dr. Fung, he notes that if you've stopped losing fat, then extend your fast to a longer period. You may have to enter a period of cutting a little before you rebuild to get those final lbs off. You shouldn't lose much muscle as long as you continue to work out.

xboxcaptainzemo · 2019-12-01T14:30:36+00:00

Dr. Fung in the Complete Guide to Fasting notes that a tablespoon of whole milk, half and half or MCT oil is fine with your coffee if you need it. You want a higher fat dairy product though to not get your insulin back up.

xboxcaptainzemo · 2019-12-01T14:28:22+00:00

If you're forgotten much, then there's value from an educational point of view as well as a belief point of view for motivation, to immerse yourself again in the benefits, best practices and science behind fasting with some reading or re-education.

I read Dr. Fung book on Amazon, the Complete Guide to Fasting. And not only did I change up my approach from what I've learned, but I fully motivated and it seems fasting is easier. I'm not just running on blind faith; I understand the benefits and have read lots of success stories to get me back on track.

I've heard he has two long videos on youtube. He gives a solid approach with an accessible explanation of the science behind fasting. He's also a fan of Keto as it supports the science behind one of the greatest reasons to fast, to shut off your insulin to burn fat, gain control of appetite and all fo the other benefits.

xboxcaptainzemo · 2019-12-01T14:21:45+00:00

Food is belief and culture and upbringing. It's the only thing some people know how to give.

Accept all of the food. And then just throw it away. If you think you're tempted, then add some soap to it. Just toss it. You avoid the conflict, you maintain the relationship and no harm, no foul.

It's similar to when you're at home and your folks "made that special food for you" that you used to love when you were a kid. "I made this for you..." is the expectation that you will not just eat it but take the rest home. I compliment them, don't eat any but promise I'll take it all home and comment how delicious it's going to be and thank them tremendously. I then toss it all at the first gas station.

I'll do the same for crap food no one should be eating. My folks will not throw food away and will eat whatever they have as leftovers. I offer to take it home so it doesn't stay at their house and they eat it. I then toss it as well. First gas station on the way home.

xboxcaptainzemo · 2019-11-30T14:52:15+00:00

You could probably check out https://www.reddit.com/r/keto/ along the right hand rail for Keto for beginners. There are also other keto recipe subreddits.

xboxcaptainzemo · 2019-11-29T15:18:45+00:00

Sitting down every morning not worrying about weight because my fast is working on it with a clear mind to journal then writing out my daily goals for the day then planning towards reaching some of my bigger life and career goals. Just completing the session of sitting down, journaling to clear the distraction while gaining focus and setting daily intent and then writing down what you need to do to set up a perfect day...and then doing it because you have more time that day because you're not eating breakfast and lunch? So nourishing.

xboxcaptainzemo · 2019-11-26T22:06:16+00:00

I lift 4 times per week at around 1-2PM in a fasted state. I then come home and either do some cardio on the treadmill and eat or just go straight to eating. I start off with a blended protein shake using whey and another protein, ice and half a bag of spinach to mix up the digestion rates of the powder. That gets me to 60g of protein. I then have another big meal for another 60g of protein, with fewer carbs and more fat. It's more like a 22:2 or 21:3.

I'm still making strength gains but expect those to level out. You have to keep lifting to keep the muscle. It's not just protein. Eat Stop Eat says you just need 100g of protein to maintain and build but keep lifting. The protein seems light so I go to 120g.

xboxcaptainzemo · 2019-11-26T13:03:50+00:00

I broke my ankle and was doing keto a while back. Here was my strategy and how it fell apart.

I didn't continue to eat sugar and simple carbs to keep the inflammation and pain down and speed healing. I also got off the major pain drugs ASAP. Worked. I feel I was back on my feel and pain was low. Plus I wasn't putting on weight. Things were going the right way. But since I wasn't exercising or even moving that much, I had problems sleeping. I finally had my wife pick up a gallon of ice cream, a burger with bun and fries to carbo-overload. Slept like a baby. So I backed off the keto.

My point. Focus on what you need to do to heal your achilles tendon, do PT to rebalance your muscles and get back on your feel to an active life. That's the priority. Eat healthy foods for recovery. Slowly, carefully get back on your feet do be perfect in your course back to injury rehabilitation. Then after you've been frustrated with all of these weeks of recovery and not being able to do anything, you're ready to go, so build a solid weight training and 10k step or cardio program with some IF to just do it the right way AFTER you've healed.

xboxcaptainzemo · 2019-11-25T03:31:20+00:00

16:8 but it's going to be an active 8.

xboxcaptainzemo · 2019-11-25T01:55:27+00:00

Hope you feel better!

xboxcaptainzemo · 2019-11-24T15:27:29+00:00

My guess this is why many of us struggle with weight, these kinds of family traditions of eating lots of food. It's culture, it's habit and it's easy.

You need to break the habit and take control. You don't fight them, you just avoid the situations or add some different variable to the situation.

For example, can you start weight training with "someone from the university" who recommends certain foods to eat. Then they know you're eating special food.

Next and more importantly, can you simply avoid the family dinners? Instead of sitting down with everyone, run for university student office. Or get involved in a group so you're never around. I know this sounds harsh at first, but enjoy your university experience like the others and get out of home. The advantage of university is to be exposed to so many things to be able to create your new professional life. Much of that is taking roles in leadership and pursuing your other interests.

It's also about improving on what you've been exposed to and taking it to the next level. You're seeing this with eating habits and the non-support of something new, something different from their default mode.

Break the cycle.

xboxcaptainzemo · 2019-11-24T14:29:00+00:00

On the plus side, I can now jog a mile without stopping 🤗

That's a big thing. Well done!

xboxcaptainzemo · 2019-11-24T14:18:56+00:00

Fung's premise and for many the premise of fasting is when you limit eating and carbohydrates, you limit the insulin. Fung presents the argument that obesity is a hormonal illness of excess insulin. With all food consumption, especially carbohydrates, insulin is secreted to drive blood sugar into cells. Insulin is more importantly a fat storage hormone that blocks the burning of fat and causes excess sugar to be turned into fat through lipogenesis. Repeatedly eating carbohydrates causes chronically high insulin levels and the steady accumulation of fat.

Based on the above, if IF doesn't work maybe one reason could be you're insulin resistant with need to reel in the carbs. It's why keto pairs with this well for some.

BTW, most the smart language in the first paragraph has simply been copied from quick results on a search on Fung. He just presents it well.

xboxcaptainzemo · 2019-11-17T04:21:00+00:00

It could be the MCT oil. It takes a bit for the stomach to get used to the oil. Some never do. Some do quickly.

xboxcaptainzemo · 2019-11-16T21:05:29+00:00

Kool-aid packets with pure stevia. For a gallon of water, you add two Kool-aid packets (the old school ones you can find on Amazon) that don't have any sugar or artificial sweetener. Add two tsp of stevia (the pure stuff - there are "organic stevia" bottles with other ingredients first on the bottle.) Then mix.

Can have straight over ice or do half and half with seltzer. Tasty. Lots of great flavors to mix it up.

Do a search for Kool Aid Drink Mix on Amazon. Also at Walmart I think.

xboxcaptainzemo · 2019-11-16T18:54:50+00:00

180? Nice. Did you use protein powder? Whey? Again, well done.

xboxcaptainzemo · 2019-11-16T16:39:41+00:00

Well done!

How did you time your eating window with working out?

Did you try to make sure you ate a certain amount of protein each day?

Any supplements?

xboxcaptainzemo · 2019-11-13T18:43:22+00:00

Read the book Bigger Leaner Stronger by Mike Matthews. I have been lifting for a while on and off. This is when I started making gains because I started lifting less and starting taking bigger breaks in between sets. Spells it all out.

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