Monthly Archives: August 2016

Intermittent Fasting

What’s been happening?

A few of my friends have been commenting on how I look thinner. I have been trying something “new”. And now I would like to share it.

Previous years, I have been losing weight during fasting month, and I gain it all back after 1 or 2 weeks of Aidilfitri, last year I actually bounced by 7kg, I lost 7kg from 1 month of ramadhan fasting, but then I gained it all back in 2 weeks of aidilfitri.

This time around, I was inspired to maintain my weight loss during the festivities, and somehow I stumbled upon intermittent fasting, and planned to try it out. As I type this blog on 15 August 2016, I have been practicing Intermittent fasting for more than one month now since 7th July. I was 94 kg the start of the ramadhan fast, and I was 92kg at the beginning of Aidilfitri, and Now I am at 90kg. (I would like to say 89kg, but that might have been dehydration after a long cycle). I know weight fluctuates, but I am recording the average for the day – the mid point of the minimum and maximum weight of the day.

What is Intermittent Fasting?

Now to be clear, Ramadhan fasting is generally fasting from day break (the beginning of twilight in the morning) until sunset. Depends on the country, the duration can differ. The fast is a full fast, not being allowed to eat nor drink nor even have sex. Intermittent fasting on the other hand is usually a water fast, a fast that allows you to drink zero or minimal calorie drinks, but no food for extended periods of time. Depending on who you follow, the times may differ. I have been practicing Ramadhan Fasting since I hit puberty.

There are other people who have been promoting the intermittent fasting practice, but they call it their own names, with their own rules, but they are generally similar. Among them are:

  • the fast diet or the 5:2 diet, where people fast or restrict their calories for 2 non-consecutive days of the week for 24 hours.
  • The warrior diet, fast during the day, eat a huge healthy usually paleo type meal at night.
  • 16/8 method: fasting for 16 hours, then cram all 3 meals in a single period.
  • Eat-stop-eat, a 24 hour fast once or twice a week. Generally from dinner to next dinner.
  • Alternate-day fasting, fasting on every other day.
  • Meal skipping, skipping breakfast and/or lunch

You may do your own research regarding these different types of fast. finding out all these type of intermittent fast was overwhelming, especially I wasn’t sure, which one would work. I was glad that I found Dr Jason Fung’s video on intermittent fasting, in it he outlines the simplicity of the fast and how similar most of the intermittent fasting are,  and how it generally works on the biological and hormonal level. He also highlights that breakfast, was originally break fast that was done later in the day, not straight after waking up.

How or Why Does Intermittent Fasting Work?

Previously I typed about the true cause of obesity and how to deal with it.  where you can read more on the true cause and how it relates to intermittent fasting.

If you have seen the video by Jason fung, you will understand that several factors affect fat gain and fat loss.

  • As we eat refined carbs, our insulin goes up
  • once our insulin goes up, the body tries to store it as glycogen and then eventually fat
  • as long as the insulin level is up, the body cannot use the fat effectively
  • Patients of Diabetes type 1, actually cannot produce insulin and because of that their body uses the stored fat, and they become skinny unless they dose on insulin.
  • therefore, Insulin has a direct effect on the storage and (hindered) usage of fat.

The Intermittent fasting basically works by:

  • keeping the insulin level low by not introducing any carbs or insulemic (food including protein that may raise insulin levels) food continuously into the system.
  • As the insulin level is low, the body is then able to use up the stored fat. (Apparently, some studies show that we actually burn more fat during sleep, this might be the effect of the low insulin levels during sleep)
  • keeping the insulin load at a minimum, instead of eating 3-5 times a day and raising the insulin throughout the whole day, we just eat 2-3 meals within a short amount of time.

What I did

Simplifying what I understood from all the sources, this is what I tried.

  • Initially, just tried a 12-16 hour fast. for example, we ate at Dinner 9pm or 1opm, and broke fast 9am or 1pm. the first week was challenging, as we began to feel the cravings and the headaches. Most was easily quenched by drinking water.
  • As we continued, and the aidilfitri festivities ended, we were able to delay our break fast to 4pm to 6pm, essentially an 18-22 hour fast.
  • A few times, we actually went for a 24 hour fast, where we had dinner at 9pm, and only had our meal on 9pm the next day.
  • In some cases, I admit after the 24 hour fast, I felt I could push it further… but I didn’t.

Keeping in mind that I ensure that I eat to satiation during the meals. I find that if I still feel hungry after a meal before I continue with the fast, then I would not feel comfortable fasting.

After practicing the intermittent fasting, I have experienced a few pros and cons.

The Advantages.

  • Save money, I spend less on food as I only eat 1-2 meals a day, often skipping breakfast and lunch.
  • I have more time, now I can spend the time I use to spend on eating on other things, either doing work, playing games, or extending my power naps during lunches.
  • Less hassle, I don’t have to worry much about where to eat.
  • I don’t have to worry too much on they types of food I eat. Previously I practiced a low carb diet, which according to some, may be incorporated into the intermittent fasting for better results. But I was amazed at how flexible I can be with my food and still lose weight.
  • I don’t feel famishly hungry anymore, I feel confident that if i was hungry, that I could last the whole day anyway.
  • I don’t feel hot often or sweat as much anymore.

The Disadvantages.

  • I don’t have early morning meals with friends and family anymore, I could still join, But I would be the single person at the table who wasn’t eating.
  • I am no longer eligible for breakfast meals. I could probably by take away and warm it later, but that doesn’t seem practical nor tasty. I like it fresh, at least freshly cooked.
  • I can’t enjoy the free food offered to me during the early mornings… again see previous point. But then again, I may be able to pack it up and eat later.
  • I have to explain to friends why I am not joining them eating, OR I have to explain to them why I am not eating. (To be honest, I kinda enjoy explaining about intermittent fasting and the results I am getting).
  • I feel cold sometimes, I used to be able to with stand the cold, but now it is quite challenging. I understand that this might be either low metabolism OR I don’t have enough stored energy to produce more heat.
  • My bowel movements are random and infrequent. I used to be able to schedule my bowel movement to just in the mornings by drinking 1 litre before sleep, and another 1 litre of water after I wake up. Note that this happens during ramadhan fasting as well, I thought it was the dehydration during the fast, but with the intermittent fasting/water fasting it seems to be the infrequent food I eat.

Uncertainties and Scares (Regarding Sports)

Considering I just started, I am still unsure of how this affects my sports activities. especially my ironman training. Swimming I just realized I have done quite well without eating or drinking for 2 hours straight even before Intermittent Fasting. But I am amazed at how long or far I can run and ride with only water and no food. Usually at the end of long or hard workout I would be in a hurry to eat so I can quickly recover. But I find that I do not necessary have to do so. But I guess only time will tell.

at some point I actually had low motivation and low libido (don’t ask details), but after a while it came back, my guess after a few research, it was after a really long ride (100km cycle) and somehow my testosterone level was low. This has happened before pre intermittent fasting.

I did a 42km run post intermittent fasting, and I hit a limit at 30km.  Not an aerobic limit, more of a muscle fatigue limit . It felt like my first 42km early this year, where I know I didn’t have enough training. It might be because I didn’t have training, or I went to fast, or I was on intermittent fasting. But at least I could last that long. I will still continue training while intermittent fasting to test the results on myself.

My sleeping habits have changed. This may have been the result of ramadhan fasting period where sleep habits changed as well. Previously I could consistently go for 5-6 hours sleep, but have to do a 20min power nap during lunch time.

but now it feels random, sometimes I can only comfortably go 6-7 hours sleep, my powernap needs are inconsistent. sometimes I needed them, sometimes I don’t, sometimes its short, but sometimes its long. Generally by sleep cycle is out of wack. Recently I have even stayed up past midnight.

Resolved Concerns

I was concerned that by fasting I would go into starvation mode. i.e. my protein will be used up, and I would lose muscle mass, and then I would bounce at some point. Dr Jason Fung shared, it is usually the Calorie restriction with continuous eating that caused the muscle loss as the body tries to compensate for less energy. In addition, the starvation mode is a misconception based on a study on calorie restriction without intermittent fasting. And the use of protein as an energy source  may only happen after 5 continuous days of fasting. Furthermore, as long as calories is sufficient, maintaining or growing muscle mass is mostly a function of exercise, not a function of diet.

I found that any concerns I have, I can either google it, or just search through Dr Jason Fung’s Articles on https://intensivedietarymanagement.com/.

Future Plans

For now, I am still practicing intermittent fasting. I am curious how low in my weight I can go. I have gone from 110kg to 95kg in 2012, in just 6 months of the slow/low carb diet. But due to several reasons I went off it and maintained my weight while training for triathlons. I was able to hit 90kg in 2014 when I did my first half ironman triathlon. But eversince I dialled down I got back to 97kg in 2015, and early this year I was able to go down to 94kg. It was all very tiring though, controlling the type of food I eat, the amount I ate, working out more. But with the intermittent fasting, I lost weight easily. I don’t need to increase exercise, I mostly just decide how long I want to fast for the day. The method seems to be… Effortless. Spend less money, gain more time, lose weight. I would recommend everyone to try intermittent fasting out. at the least the 12 hour intermittent fasting where you just skip breakfast. Try it for at least a month, and tell me how far it gets you.

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The True Cause of Obesity and How to Deal With It

I haven’t been concerned about my weight since i was able to reduce from 110kg to a stable/plateau of 93kg that I am now. But now in my training, I seem to have reached a plateau as well on my speed in cycling and running. A few people have recommended reducing my weight while maintaining my muscle would increase my speed, as I would then be able to push harder and faster and may even be longer. I recently completed an official 42km at the Borneo International Marathon. The pain I experienced in my legs reminded me about the pain I felt running a 10km when I was 110kg. So now I am stongly considering of reducing down to my supposedly Ideal BMI weight of 79kg. (I don’t actually trust the BMI or body mass index, I will share why eventually)

So now for the first time ever. I will be having a category on my posts on Diet and Nutrition, in addition to the sports categories. Previously I was successful in my reducing my weight by using a Slow Carbohydrate Diet that was shared by Timothy Ferriss in the book 4hour body. But now I am looking into High Fat Diets recommended by Tim Noakes, and Fasting recommended by Dr. Jason Fung. The last 2 authors/experts have similar research and opinions/philosophies/science on diet and obesity.

For this post I will be mostly referring to Dr Jason Fung’s Videos. It is a series of 6 video, each more than 1 hour long, in which he entitled the aetiology of Obesity. When I first watched the video I was thinking Tim Noakes would have loved this guy, but then I found out that Jason Fung published a book entitled the Obesity Code, which had a foreword from Tim Noakes!

Through out all the video he extensively cites the research that supports his points.

he covers mostly on the most common misconceptions and what is the truth on the causes of obesity. Here is my summary of the 6 videos, but please check out the videos for more details on the research that was cited. its a 6 part series. A kidney specialist’s research on cause of obesity.
What doesn’t work:

  • dieting or calorie restriction or calorie counting doesn’t really work. When body is given less calories, the body will adjust by lowering down the metabolism, often resulting in loss of body warmth. what is worst is as the metabolism is lower, the moment more calories come in, the body starts to store again.
  • increased exercise doesn’t work. one research was based on a 1 hour perday every week for a year study, I guess it is without controlling food portions. as the test subject may eat more to compensate for loss in energy. I guess more than 1 hour exercise may work, cause it works for me in my cycling, running, hiking and triathlon training.

The real cause of obesity:

  • food type – refined carbs without fibre E.g. Glucose and fructose) that raises blood sugar and activates insulin, E.g food high in glycemic and insulemic index.
  • eating time (having snacks, having breakfast in morning, have late dinner at night before sleep) keeps insulin up,
  • hormones (high insulin stores sugar as glycogen and fat, high stress/cortisol produces sugar that activates insulin.

So his cure for obesity and diabetes is

  • low carb, high fat, high protein.
    And
  • intermittent fast (generally no breakfast and have late lunch), or water fasting (dont eat just drink, some religions practice for a few days to a month), there are several versions of this which I will share in future posts.

Viewing his presentation gave me a huge insight on the true cause of obesity, and what’s interesting is the knowledge isn’t really something new, it is more like it has been forgotten, covered up by the food industry marketing, faulty research and its interpretations, but mostly the food culture that we have been brought into. I invite you to watch and learn his youtube series on the truth on obesity, he shows facts, and some even common biology knowledge, knowledge I remember learning in A’level Biology on hormones, knowledge put together to find the truth. I invite you to suspend your current knowledge on obesity, listen to what Dr Jason Fung has to say, and then make up your own mind.

What interests me is the idea that if he does his job right in terms of promoting the truth on obesity, he may put himself out of a job as a specialist doctor.

You can just search Dr Jason Fung on youtube, or you can go to his website at https://intensivedietarymanagement.com/ where he may have other articles that you may have concerns with.

Enjoy enlightenment regarding the true cause of obesity, and finally be armed and ready to deal with it. for yourself and for those you love.