The Obesity Code: Step 6 – The Most Important Element

Whenever fasting is mentioned, there is always the same eye-rolling response: Starvation? That’s the answer? No. Fasting is completely different. Starvation is the involuntary absence of food. It is neither deliberate nor controlled. Starving people have no idea when and where their next meal will come from. Fasting, however, is the voluntary abstinence from food for spiritual, health or other reasons. Fasting may be done for any period of time, from a few hours to a few months. In a sense, fasting is part of everyday life. The term “breakfast” is the meal that breaks the fast— which we do daily.

Fung, Jason (2016-03-03). The Obesity Code: Unlocking the Secrets of Weight Loss

IF-268x300By simply skipping breakfast 3 days per week I will be setting my body up to lower it’s set point. Right now I believe that it is 193 pounds because after losing close to 30 last it I found it returned to that same point after a winter of eating wrong and not working out. The good thing is that I put on a lot of muscle mass last year and although my weight returned to the set point of 193 my waist did not return to 36 inches and stayed at 34.

I find that going 18 hours (6:00 PM until 12:00 noon) a few days a week doesn’t seem to effect my level of energy at all in a negative way. Actually I find myself more cognitive, less lethargic, and without food cravings. Even on those days where I am not intermittent fasting I still wait until around 8:00 AM before I have breakfast which creates a normal routine of waiting at least 14 hours before eating each day. The other two meals on fasting days have close to the same amount of calories as the 3 meals I eat on non fasting days. This keeps my energy level at a constant rate as my body doesn’t think it’s going into starvation mode. When we eat less calories we expend less calories.

Personal Update:
Blood Sugar- 118, Weight- 188.6

Distance- 1.13 miles
Time- 18:04 minutes
Calories Burned- 128.3

Bowflex- BACK
Pulldowns- 60/60- 25
Rows- 60/60- 30
Reverse Fly’s- 25/25- 25
Situps- 15

Breakfast- FASTING
Lunch- Two Hamburgers with ketchup, 1/2 cup of mashed potatoes, Banana, Blueberries, Pistachios
Dinner- Eggplant Parmigiana, 1/2 cup of Spaghetti, Salad- Romaine Lettuce, Cucumber, Tomato with Virgin Olive Oil and Balsamic Vinegar.

Overall I am feeling pretty good. I reduced my cardio workout down to just a little over a mile per day and am keeping my bowflex strength training exercises at a low weight but high reps.

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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8 Responses to The Obesity Code: Step 6 – The Most Important Element

  1. I have had success with 24 hour fasting on the weekends. At first I skipped lunch then breakfast too. Not every weekend just from time to time.

    • I am considering a 24-36 hours fast maybe just once a month somewhere in the future. The 18 hour IF is working well for me but I have to concentrate a lot more on trying to avoid those foods that spike my insulin levels.

      • yes, i would like to do 36 hours. for me it works well when I go hiking or camping …. I’m moving and enjoying being outdoors and no tempting foods in the woods, unless berries are in season!

  2. James says:

    I may have asked this question before, but at my age, memory doesn’t always work reliably.

    I typically work out, either lifting (2 days a week) or cardio and core work (3 to 4 days a week) at 5 a.m. I do cardio in a fasted state, but I put some carbs in me before lifting so I don’t “run out of gas” with a heavy (for me) barbell over my head or on my back.

    After working out, once blood gets back into my digestive system, I really, really want something to eat. Can’t imagine not eating until noon without wanting to chew my leg off.

  3. Brainyideas says:

    i’m a fan of what i call “controlled fasting” where the quality and quantity of foods at one sitting are optimal. so yesterday at the break of dawn i took a 200mcg Modafinil pill as a brain booster that also diminishes food craving. then at 2pm i ate only a lentil sprouts (which i grow and harvest in a simple container) and my Vegan Turmeric Sauce that you can find at (the flavor is now greatly improved as it was barely palpable in the previous). my mind was completely focused the entire day with almost no cravings and i easily lost a pound of weight. being a controlled fast i can likely do it three days consecutively but instead i’m scheduling this regiment to Monday, Wednesday, and Friday – the other days of the week simply diet i evolved after a 30-day experiment.

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