so i am thinking i am going to try this. I just did a 12 day juice feast, and I was afraid it was gonna suck, because who wants to not eat for 12 days. Well, itsucked for about 3 days, then I actually felt awesome. If I wasnt so scared of losing more weight, I probably would have kept going...well that and it's expensive. But I'm now back to eating 3 meals a day (down from the 6 I used to eat and despised), but I can already tell that I just dont feel as *good* as I did while doing nothing but liquids. My physique goals are currently just to get down to about 18% bf, which is where I used to be, right now i think i'm around 21.... :-/ (haha, it sucks to actually type that to the public.) but I dont really want to lose any more than 5 lbs tops to do it.
I figured i's ask johan and cubby, since you guys seem to be the IF experts! I dont really know what I should be aiming to eat, as far as amounts go. I have strayed from my high protein ways. eating 150 g protein was just hellish for me, but it was nearly all shakes before. I've moved more towards whole foods, although I always have protein powder around if need be. I am cool with skipping breakfast and starting eating around 3 pm, as my last meal is usually at about 10:30, and I can workoiut somewhere in that window. Any other advice you could offer would be swell!
Also, what are the effects of having a "cheat" day every other week or so? ( i usually go out for breakfast with a friend a couple times a month)
Thanks for your thoughts guys, and thanks for doing all this research so us lazies dont have to <3
If you want to follow Martin Berkhan's method, the guy from leangains.com, you can have a longer feeding windows as a woman, about nine hours. Due to hormonal differences, most women apparently find it easier to follow a 8-10 hours feeding window, instead of the common 7-9. As far as what amounts to eat, basically the same amount you eat right now. You MAY find yourself become leaner on the same number of calories, as has been found for some in the Ramadan studies. I don't know the possible mechanism behind this, but my guess is that de novo lipogenesis probably happens to a much greater extent with big meals than small ones. Basically, the body tries to convert more carbs to fat, instead of storing as glycogen or burning them, and therefore loses about 1/4 of the energy in the conversion. So, I would say, eat the same number of calories you normally do, minus a small amount to lose weight slowly, then reevalute several weeks later.
I agree about feeling better during a fast. You can concentrate more and feel more like moving. That is why I take the opportunity to go for a walk during them, but also because fat burning is generally ramped up a bit.
Whole foods are a great idea, but I find I get too much fiber with them, but I am going for a high protein intake, which equals lots of beans. I am going for something more along the lines of 80-90% whole foods now (still with lots of veggies, of course, which are part of the fiber problem). I think you have a good idea with keeping the shakes around.
Cheating every other week or so is fine. If it is one meal, it will not hurt anything. If you want, you can just make the rest of that day high protein and low in other calories, or just not worry about it at all. Depends on how it affects your goals.