Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I've been adhering to a Leangains style IF protocol for about 6 months now, and following it regularly for the last 4 out of those 6 (Hence RFing - regularly fasting). It's really blasted away most of the bodyfat I've always had as a skinny-fat dude. I've been in the process of slowly modifying my body comp from skinny and weak, to lean and muscular, and I've made massive progress. Paleo eating has certainly revealed to me that I DON'T have to be a hardgainer, and that with the right attitude, plans and nutrition I can add muscle while burning bodyfat.

With all that said, I know the purported benefit, and replication of ancestral circumstances such as famine, unsuccessful hunts etc., is the ultimate goal of IFing. It has certaqinly worked for me, however, I've been wondering whether or not RFing negates any of those benefits, and if they are, indeed, based on the randomness of the IF protocol?

Anyone care to chime in? Anyone also RFing like me? Have you noticed a plateau/stall of loss of bodyfat? How do you combat this effect?

EDIT: I guess there is some misunderstanding of my question. Let me clarify: I'm wondering if there's a loss of benefit from regular (i.e. scheduled) fasting versus intermittent/random fasting.

edited Nov 13 2011 at 16:19

asked Oct 26 2011 at 17:31

Futureboy
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Thanks for the downvote anonymous. – Futureboy Oct 26 2011 at 19:43

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I eat during the same narrow window every day and fast 18 hours or so every day, so I guess you could say I RF. Regardless of how we label it, giving my body plenty of GI rest time with no appetite limits during the eating window somehow shifts me into normal metabolism and a downward weight curve (have lost about 25, 40 or 50 more to go.) – Nance Oct 26 2011 at 20:59

Stefan brought up a good point elsewhere, that too much fasting, from an evolutionary standpoint might signify a dangerous, or depleted environment, thus raising cortisol and interfering with fat-loss. – Futureboy Oct 26 2011 at 21:35

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Great question. I am considering RF instead of IF as well.. – Eric Oct 27 2011 at 4:45

I think your right in your edit, I do see a benefit in refeed days but what your doing would still be considered intermittent by many. It's an argument based on semantics as stated. – lil' Richard frm tx fan Nov 13 2011 at 10:45

Dragonfly · Answer 1 · 2011-10-26 17:47:35Z UTC

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First of all, Intermittent means: "coming and going at intervals : not continuous" :-)

So whether you IF on a regular schedule or a random schedule is up to you. I was doing it regularly at first & now I do it more randomly. Both have worked for fat loss for me, though I enjoy the random IF more, since it feels more natural and works with my changing schedule.

answered Oct 26 2011 at 17:47

Dragonfly
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Technically, yes you are correct, although I find this: "intermittent (ˌɪntəˈmɪtənt) —adj occurring occasionally or at regular or irregular intervals; periodic" – Futureboy Oct 26 2011 at 19:08

to me, "intermittent" is more indicative of randomness or irregularity. – Futureboy Oct 26 2011 at 19:09

Intermittent does NOT mean random. Sorry to be picky, but I am getting a bit tired of seeing this word used incorrectly. – Dragonfly Oct 26 2011 at 19:38

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Look. If you fasted continuously for 40 days (no food at all)-- during those 40 days you would NOT be intermittently fasting. But if you fast every day for 18 hours/day during those 40 days & start your fast at the same time of day, then you are intermittently fasting at regular intervals. Peace out. – Dragonfly Oct 26 2011 at 19:59

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Yes I understand that a CONTINUOUS fast would a) be all day, everyday, and b) kill you. A REGULAR fast happens every day at a scheduled time. An INTERMITTENT fast happens once or twice a week or when schedules allow. I am at peace. – Futureboy Oct 26 2011 at 20:14

show 4 more comments

akman · Answer 2 · 2011-10-26 18:19:01Z UTC

I find it's easier to IF every day from 6pm to 11am. It fits well into my schedule, and it keeps me regular. If I try to change the schedule around, say eating at 7am and 7pm, I get hungry during the day. I have been doing this about 6 months and broke a stall, but now weight is very slowly coming down, although I have only 5-10lbs left to lose. I will keep doing this as long as it fits my schedule.

SlightlyReworded · Answer 3 · 2011-11-13 12:53:05Z UTC

I can see that you're keen on the term RFing, but IFing on a regular basis is still IFing. Intermittent fasting means you juggle fasting with periods of not. You fast or don't intermittently. It explains the protocol pretty well, and the term "intermittent" is what seperates the practice from just "fasting," and specifies.

Regularly Fasting, however, isn't an optimal term to describe IFing on a regularly, continual and consistent basis. As an acronym it's a bit confusing. Also, your practice doesn't really need its own term to draw itself apart from the leangains protocol, which recommends a short fast errrday.

I think this is more a question of IFing versus Eat Stop Eat or spontaneous fasts.

Sunshine · Answer 4 · 2011-10-26 18:32:27Z UTC

I fast everyday until dinner time (breakfast time?) which is usually around 9pm at night. I Lost a lot of body fat this way ( i know weight loss is from fat-loss because I've maintained or gained strength in my lifts). I leaned out a lot in my mid section.

I suspect it's a combination of reduced calorie consumption combined with hormonal effects. For me, it was definitely the former since I always tend to overeat. Now I feel as though I can't eat as much as I used to - stomach shrinkage?!?!? oh noz.

San Diego Dude · Answer 5 · 2011-11-13 09:44:18Z UTC

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I've been fasting for 24 hours every Thursday (my leg workout day) and end the fast by downing about 120 g of protein in the form of whey protein and wild caught salmon. Seems to be working; I'm gaining lean muscle and I'm maintaining bf %.

I'm a little concerned because on my fast day, it's basically a coffee fast, and I don't like consuming that much caffiene because I don't want raise my cortisol levels and strain my adrenal glands but I make sure I get at least 9 hours of sleep on my fast days.

answered Nov 13 2011 at 9:44

San Diego Dude
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	Decaf or half-caf? – Mike Nov 13 2011 at 16:32
	yeah I go full caf in the morn; and then go half caf in the afternoon and another late afternoon...maybe a decaf in the eve. I think that the fast might be kind of pounding my adrenal glands, I'm getting leaner but there are other factors that may point to adrenal fatigue (dark circles under eyes, feeling a little lethargic afterwards, typical cortisol stuff). – San Diego Dude Nov 13 2011 at 22:30
	Yeah, I'm in the same situation. Coffee fasts. I need a coffee first thing in the morning, and then I have to get out of the house to keep from breaking my fasts. Coffee places with wi-fi are ideal for long stays and getting work done, meaning I pound back even more coffees. I get the lethargy, the need for sleep (12 hrs if I don't set an alarm), and feeling shitty in the mornings. – SlightlyReworded Nov 14 2011 at 4:06

Daily, scheduled fasting vs. random fasting, benefit?

5 Answers