Intermittent Fasting: A Two-Month Experiment. Does It Work? | Talking Point | Full Episode
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- เผยแพร่เมื่อ 14 พ.ค. 2024
- After drinking sugar-laden bubble tea three times a week for a month for an earlier Talking Point episode, host Steve Chia is ready to lose the weight he gained and to improve his health. He goes on a two-month Intermittent Fast - eating his meals between 12pm and 8pm daily. As he tries to cope with skipping breakfast, he documents his fasting experience and finds out how fasting helps us to burn fat more effectively. He also discovers some of its potential pitfalls. Will Steve succeed in shedding the extra kilos he gained?
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First 35 seconds and I already have a tip.... When you’re fasting, don’t hang out in restaurants.
I bring fruit close to me whenever i feel like i want hamburger or fries chicken. Sweet, and water from fruit made me forget about the need of fried food.
That part.
Right..
It’s okay once you understand how the whole food industry and medicine industry come to play in our current lifestyle.
Yes, drink a lot of water, or feed yourself some bone broth
After watching hours of testimonials on IF, I had to try it for myself. None of these testimonials were trying to sell anything, so I was compelled to believe them. They were telling the TRUTH! I'm trying to erase my Type 2 Diabetes, so I had to try it. After three months of only eating between 10AM and 6PM, and cutting out all sugar and snacks, I've lost twenty pounds and cut my meds in half! I will continue this lifestyle to help me erase Type 2 Diabetes. My BMI is now in the normal range.
Diabetes should be eradicated with this method. It's not rocket science but doctors just prescribe drugs and tell people they have to live with it. The word needs to get out to people. Dont trust big pharma and drug pushing docs
@@sheepshearer2705 fully agree
Cutting sugars and snacks is kind the key
Just remember, doctors and big pharma don't make money if people with diabetes become heathy again. It is not in their best interest to cure them.
Sad but true.
@@sheepshearer2705 yeah try fasting when you get malaria and don’t take any pharma meds.
hi everyone! Can't believe it's been over 2 years since I first tried this out! So here is an update. I'm still doing IF today though not as strictly. About 3-4 days a week I still skip breakfast but I have made a conscious effort overall to cut back on anything with sugar. Soft drinks, desserts, cakes and late night snacking! Yes, I really think that's what gets you! Chips, ice cream, roti prata....so delicious but so not good for you! 😁 Overall, I've kept most of my weight off. it's pretty much become second nature now so I while I still get hungry, I don't feel it as much. I normally have a drink to help "fill" the stomach. Hunger pangs pass in about 15 mins. So if you are just starting on this journey, don't give up, it gets easier! And I'm pretty sure you'll be happy with what you see in the mirror!!
Have you lost any more weight?
one good thing about intermittent fasting is you can eat whatever you want during meal time and you still getting healthier
@@iamhardwell2844no, seems like you didn’t finish watching the video
can u tell how u dealed with gastric problems
U look slim enough no need fast la 😆 ya true all those chips and unhealthy snacks made me put on a total of 15kgs 😆 now I'm trying to shed them all 😅
I never ate breakfast since I was a child. Only recently did I realize people called it "Intermittent fasting". Seems like I am unknowingly an intermittent fasting hipster
😂 me too. I just never ate it because I just can’t wake up. And my family eats dinner at 6pm so I guess I did IF since a child haha
Me too... never ate breakfast. Still don't. The thought of food first thing in the morning makes me nauseous.
Same here my mom and grandma were always trying to force me to at least have a glass of milk but I stood my ground lol
I usually skipped breakfast too, due to getting diarrhea. When I heard about intermittent fasting I thought I could never do that. Until I realized I'm not eating for 14-16 hours already.
Same omfaoo
The most amazing benefit I had from fasting was financial.
I save so much on my grocery bill due to fasting 😀 😂 😀
NO DOUBT, we only choose what's best for our body and it saves a lot and still got the bonus HEALTHY BODY and MIND
Funny that you mention that ! I love to prepare wonderful, (usually) healthy meals. I told my foodie friends that intermittent fasting was like doubling my grocery budget : If the amount I spend remains constant, but I only eat half as much.. . Suddenly I can afford the special foods I want to prepare.
This is the truth. Suddenly, I found that I always had money in my wallet due to not buying coffees and lunches.
But organic food are expensive! 😅
@@stilmotionpicture They are ! But considerably less expensive than any kind of medical expense! What you spend on promoting and caring for your health is money Well spent. Hint: just buy what you can, but look online for additional information. Fruits and vegetables with thick outer skins can be peeled to remove sprayed herbicides and other toxic materials topically administered; delicate items like berries are difficult to clean. Make your choices accordingly.
Before intermittent fasting I abandoned added sugars, white flower products, prefabricated food, everything deep fried. Disciplined myself to walk 30 minutes a day, drinking water. That took 2 months. And then finally started intermitting fasting. It went so well! No headaches. The best part of it is not being hungry, having more energy and so much more time. And ofcourse losing all that excess fat, 8 pounds in 8 weeks and counting.
Would you kindly give some food ideas and staples to what you eat now please?
You could speed that up almost 2-3 fold by reducing carbohydrates in your diet. I went from 150 to 130 lbs (currently 123 now lbs) by doing the ketogenic diet, OMAD, IF and occasional bone broth/water prolonged fasts.
I’m with you on this, the lady in the video said you need carbs if that were so I’d be dead by now! certainly vegetables contain some carbs but relatively few if you pick the right ones. If you are as young as these two people in the video maybe you can get away with more but older folk like myself are unlikely to tolerate them. Salads with nuts, olives, olive oil salt, pepper, tumeric or chicken, bacon, tofu, or grated parmesan is my staple food taken at midday then yoghurt with crushed berries (not most fruit) for supper.
I’m wondering if those who struggled with IF in the beginning who experienced headaches and fatigue was because they did not first cut out sugar and processed foods. If you suddenly stop and don’t eat anything for 18 hours it’s probably withdrawal. On the other hand, I’ve “accidentally” intermittent fasted when I was too lazy or tired to prepare food after a long day, or during travel and I’d always feel great the next day. Its much easier to IF when you spend half that time sleeping.
That sounds exactly the way I do.
White Okay th-cam.com/users/postUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..
I have been I.F since the start of November, now is mid January. In this time I lost 20Kg. From 130Kg down to 110Kg, and I am feeling much much better. Ok, it's not easy but it is totally worth it. Balance eating, eat at 8 am and 2 pm, no food in the evening/night and do exercise. It completely changed my life. To all those trying this, keep strong and take care.
Hi 👋 how much exercise do you do and how often in a week? Thanks!
That's amazing, how many litre of water you drink everyday? Thanks
Omg 20kgs is a lot! Never tried I.F..i need to loose 15kgs according to my doctors..tried slimming pills 💊 all don't work 😅.. might just give I.F a shot 😆
His experience was so different from mine. I was hungry for three days, and felt low on energy. The fourth day until now (2 years) on 16-8 I've felt like I have so much energy. I almost never feel hungry outside my window.
The oddest thing for me was the improvement in my skin. Fewer bumps, tighter skin with fewer wrinkles. I just eat normal, no keto or anything. I did change up a bit trying to change sugary foods into vegetables.
I'll never go back, the results have been so remarkable for me and I don't feel like I sacrificed anything.
super motivating! Thanks so much for sharing
Changing frm sugary to vegs was the key. It is a must change for anyone who is strived for a healthy body.
It's very dangerous with very bad long-term effects, don't believe those youtube doctors
I began "intermittent fasting" before it was given a name - decades ago, when I was in college, and didn't want to take the time to eat breakfast or lunch. Truth is - I never missed eating early in the day due to a busy, hectic schedule. As a surprise bonus my freshman year, when I got on a scale in gym class - I found I had lost 8 lbs and didn't even realize it ... as losing weight had not been my intent ... but it was a welcome bonus.
.
Once most people get used to not eating during a specific time of day, their blood sugars stabilize and the craving for food almost disappears during the time you normally go without eating.
I also noticed over the years, that my energy levels stabilized when I did not eat during the day ... but if I ate, especially carb laden foods - I would immediately get groggy and tired, which I hated ... and all I had to do was remember how sluggish I felt after I ate - and any cravings I had, would vanish.
Again, I did this primarily to avoid feeling groggy and tired during the day ...
Recently I have begun experimenting with longer Fasts ... anywhere from 24 hrs to 50 hrs several times a month and that is when I really noticed weight loss and if I wanted to maintain it, I just had to keep my calorie intake down the other days.
FYI ... Research has shown us that there are a multiple health benefits to reducing calorie intact - including autophagy that removes damaged cells from our body - and how longer fasts will have a "KETO" effect as our bodies start using our own Fat as fuel.
One of the Biggest Bonuses, is the ultra sharp mental clarity that takes place when I start approaching 20 -24hrs without caloric intake ... it is amazing. I can remember the most obscure details from decades ago with little effort.
For me it has been a Win-Win-Win because all my life - when I mentioned I never ate during the day to other people - they would look at me like I was crazy - then the studies on the benefits of Intermittent Fasting emerged a few years ago - and I finally felt vindicated. I was amusing when others found out that my fasting during the day - was not only safe - but HEALTHY.
@@Alix777. what is dangerous with not eating 3-4 times per day? What is dangerous is eating like humans do today. Eat like our anchestors. Fewer times and let the digestive system rest once in a while.
Listen to Dr Sten Ekberg.
Lost 90kgs in 11 months doing Keto and 23:1 OMAD.. I finally tackled my lifetime struggle with obesity. Now, in the maintenance phase, I do 16:8 fasting with low to moderate carb intake. Takes a bit of discipline in the beginning letting go of all the bad habits, but with proper planning you can do it. If you're struggling with your weight, give it a try. Good luck!
Wait, does that mean you only had one hour in the day to eat? I'm guessing you used to eat quite a lot (just from how much weight you could lose.) so how did you manage to stick to such a strict schedule from the start? (But 90kg is amazing. Great job.)
@@coffeebot3000 that is what am asking myself 1 hour is this morning or evening this can be painfull
@@coffeebot3000 That means she fasts for 16hrs and eat within 8hrs
@@coffeebot3000 23:1 OMAD = one meal a day and 23 hours without food. From my and my family's experience it has to do with discipline in the beginning as A.SAF said, and then it becomes a habit. I remember that it was difficult the first 3 days for my wife to skip breakfast, a 50 years habit. But after that, she managed to do even 20:4 hours. My everyday plan is 2 meals 20/21:3/4. But in the summer for 6 weeks we did every week 2-3 days prolonged fasting, only water. Also note, that I was doing in the past IF with a normal Mediterranean diet and then with a plant-based diet and it was difficult. Then I tried with KETO and I could easily go without food for 32 hours, without even thinking about food, because of Ketones, the main full for keto, and IF after 12 hours. The family now does KETO for a year and IF every day. We feel much healthier than ever. Brain concentration, a lot of energy, etc. And no bad breath, keto flu, etc.
@@coffeebot3000 It's a lot easier than you think. I love food and have big appetite so ironically, it was easier for me. Because I can just stuff as much food as I want in that one meal (obviously don't go over daily caloric intake) and feel completely satisfied for the rest of the day. Sometimes I get hungry before bed but just drink water and get over it. It's not hard at all. We're taught to eat whenever we're hungry and there's this social atmosphere where if you don't eat when you're hungry, you're gonna starve to death of malnutrition or something. But that's totally false. And once you get used to the One Meal a Day routine, you actually get so adapted to it that you don't want to make more than 1 meal a day. It becomes bothersome.
I have been on IF for 6 weeks now. I have lost 5 Kg. I am eating from 1 PM to 8 PM. I am also exercising like 1 hour 4 times a week. I am eating almost the same thing. Just reduced a lot of sweets and soda. For me, it has been easier than I thought and I am feeling better actually.
R u building any muscle at the gym?
That's amazing, how many litre of water you drink everyday? Thanks
For most people, skipping breakfast is a super easy way to do this. You sleep 8 hours of the 16 anyway.
@@blue_cameron I am going yo the gym. Mostly cardio though. I suffer from back and neck pain so can’t do much weight. However I do a little bit to maintain the muscle mass.
@@Feeding-Stray-Cats I would say 1 liter of water plus other drinks like juice, coffee, etc.
Keto and IF is the way to go. I lost over 45 lbs in just over 2 months. The pounds shed off me like crazy every single day. Its been over two years now and to be honest, its very difficult for me to even gain weight anymore.
Edit: The real advice I'd like to give to anyone trying IF or Keto is STAY AWAY from sugar!
Could you please tell me your initial weight and current weight?
My 31 days results.....🗽❤🦔🍅🥚🍳
Female ( Age 27)
Conditions - over weight, Pcos and depression.
Fasting time 18:6 (2 meals a day)
Note- am from Kerala so I have rice and rice products everyday.
Workouts- did no much work outs ( walking is the only exercise - but not everyday)
Also- occasionally had some sweets and cakes too.
Results- weight loss 93.18 kgs - 86.55 kgs.
No more brain fog and lethargy.
Got my periods in first week after 1 1/2 years. Stopped taking any medication 3 months prior to starting IF)..
Overall mood has improved and feels amazing......now on my second month with IF of 20:4 window.....update u guys soon...planning to start working out too.....update to be posted after a month.......good luck to everyone trying to do IF.....ps not keto just IF...🤗
On my 8th day (18/6).it'sworking.i'm not deprived. I eat normal on my window pd. Discipline discipline
Chechi appo 2 mealsill etha avoid cheythe
Wonderful comment found from the same nation. I'm also planning to start IF wish me luck
One doubt when were you having those two meals at what Time??
Hey...did you eat a lot of rice while doing IF...asking for a friend 😅😅
I have been doing IF for a month....ten pounds gone, I feel terrific, have a ton of energy ,am almost NEVER hungry, and when I DO eat, I fill up fast. Hoping to continue to lose the rest of the weight I want to shed. Oh, and my skin looks AMAZING!!!
How tall are you and how much did you weight at the start? Keep it up tho💯
Its still water weight
Keep going! All the best.
Congratulations! Keep up the good work. I know that is a great feeling of accomplishment.
Its so true, today is my second day of IF and yesterday after fasting for 16 hours when i ate my lunch i was soo amazed how quickly i felt full. i really couldnt believe it
I was 81 kg at the beginning 7 months ago, doing keto fasted 16:8 and work out at gym 6 days a week then going up to 22 : 2 , I switch my meal to moderate carbs, protein and fat, my current weight is 63 kg and I never going back to my old weight, I also work out only 4 to 5 times a week. Intermitten Fasting really is a life changing experienced and I'm gonna keep up doing this kind of lifestyle. Everyone should give it a TRY !
That's awesome, how many litre of water you drink everyday? Thanks
Hi, did you build muscle during IF?
I’ve been doing 16 - 8 fasting for a couple of years now and my best advice is to cut out the carbs which only feed your cravings, eat massive salads with olive oil or coconut oil to prevent hunger. Fat gives satiety for hours, carbs don’t in my experience.
Go for a longer run or hike and then tell me if you need some carbs.
If one is fat adapted, that approach May work. However, for most people, eating a balanced diet of WHOLE foods is more ideal. A bit more protein and healthy fats help with satiety, but there's simply no reason for most to cut out carbs.
@@Momastaro Marathon runners etc are finding that a high fat low carb diet fuels them better and more consistently.
@@TheConsummateArtist Carbs and sugar are the problem. Over time the information will spread and you'll see for yourself.
@@Scuffed_Andy I don't agree. There are different types of carbohydrates. Especially medium and long-chain carbohydrates from unprocessed products are essential in our life. Also short-chain carbs play an important role in sport f.e. - Even if you adapt your body to burn more fat, the primary energy source remains glucose. If you are completely glucose depleted your engine won't work properly anymore. Keto diets and generally low carb diets are very dangerous. The balance is important for your body. A healthy and varied diet is key with a sporty lifestyle.
He nailed it. You still must be careful about what you eat and how much you eat. It's called "intermittent fasting," not "intermittent binging."
If you do OMAD or 23/1 even 20/4 you can definitely splurge some more. Just stay away from sodas
🤣🤣🤣🤣
I fasted 60 days, did IF 18-6, and today I eat so much chocolate, it is horrible, and my cravings all came back, I have to fight them again from the start!!!
Ha! Very well said, and I think newbies would fall into that trap of "well, surely I can eat whatever". Gotta be careful and takes awhile to get used to
Then it's just a normal diet. The fasting part isn't even necessary
The highlight of this, "less is more, less calories, less processed food and less time eating" she nailed it
Not all calories are equal. She missed this point completely. When someone has metabolic symptoms must he/she eat much lesser and lesser?
It should be noted, the male body is completely different in composition and female dietitians don’t always provide the correct advice for the male body versus the female body.
And the fact that she said unless you have celiac disease or are sensitive to gluten, there is no reason to restrict it from your diet. Gluten isn't bad unless you can't digest it.
@@ohsoloco5113 Wheat flour is glucose and gluten is toxic to the gut. Best to stop consuming both. Cheers!
@@wilsont1010 of course they are, their may be exceptions if someone has some sort of illness but in general it’s about calories. You will lose weight on a deficit no matter what you eat, obviously it’s better to do it while eating nutritious food though because it's easier to substain and you will feel better too
I started my journey with KETO mixed with fasting in lost 22 lbs in 30 days by:
Eliminating Alcohol and Juices
All fruits besides berries
No sugars and very little carbs
Drinking ACV daily
Working out 4-5 times a weeks 45 min HITT.
Hoping to lose another 20 by New Years, please motivate me as I try to reach this goal💪🏿
I did 20 hours fast for one year and , to be honest..
I've never lost weight in my life. This was the only thing that worked for me 🤣
I feel you😂
You are righteous one
To save your time...
It works to a certain degree, but you must:
- Select the fasting window to fit with your goal and lifestyle
- Watch out the amount of food you eat
- Be mindful with what you eat (diet)
I lost 20 kg in 4 months ... Ate like a 🐶 and absolutely anything , followed no diet...just the fasting window..and 20-30 mins of walking.
It works wonders guys 😁☺️👍 all the best.
@@iamonlyhuman8323 I think it depends on the person. I've been on and off IF for a few years now. The first time around, it worked great. I lost quiet a bit of weight even I didn't really watched what I eat. But after I stopped to eat normal I gained almost all the weight. So I started IF again, this time it didn't work at all. My weight didn't even move even I did everything the same. So I started to be mindful of what I ate and watched calories, then everything came back on the right track. Since then, I learn that I'm doing IF because I just like how it feels not just for weightloss.
@@rosalindh583 You can't do the same because your body is aging to the high carbs and low fat diet. People are thinking that all calories are the same and they can get those calories out by exercising. This is a very detrimental way of thinking because they must add more and more exercising time or more and more fasting each year due to slowing down of the metabolic rate
@@iamonlyhuman8323 vow ...what fasting window ?...did u have a lot to loose in the first place ?
@@wilsont1010 That's true. not all calories are created equally! you aren't going to just burn off calories from a donut, bubble tea and then french fries etc. lower carb helps fasting work. high carbs equal insulin spike, equals body storing those calories as fat. insulin is a fat storage hormone! the more u raise your insulin with high carb foods, the more u tell your body to store fat! you want to get your body to EAT your fat, and to do that you need lower insulin so lower blood sugar levels. go low carb!
I’ve been intermittent fasting for about 2 years, and I recently just started to incorporate working out (weightlifting) while fasting and man I am losing so much weight now. It takes a little time to adapt to but honestly it’s completely worth it, i enter this state of euphoric calmness and focus during my workouts that feels surreal. I don’t even feel hungry during most of the day anymore. It’s great and I feel great. Best decision I ever made in my life.
I have been fasting since June 2020 and lost 66 lbs
@@hookdahustla If you've been fasting since June 2020, you should probably eat something.
@@Stephan9 intermittent fasting
@@Stephan9 I literally laughed out loud
Working out during fasting is not ideal for muscle growth. You ain't doing yourself any favours. You should do weights at the end of your fast and then tuck in to your food. Also it's not about the amount of protein but the right nutrients for muscle growth. Once upon a time we thought eating lots of protein helped muscle growth, very false.
I first tried 16:8 and later moved on to 18:6 once i’m accustomed. Simply put, it worked! I lost 12.5kg in just in a period of 4 months. It’s just the matter of discipline and a sense of purpose. If you decide to fast because you knew that you’re tired of being bullied and picked on ever since your childhood, you lack self confidence, maybe even if you sweat too much by being obese (which is a problem personally) that could potentially disrupt your social life, then you would find motivation from there to keep you going.
We share similar thoughts
Hey tell me,, is it OK to do intermittent fasting daily, no even take one or two days break? I' thought of doing intermittent fasting for total 2-3 months everyday,, I started a week ago,, but some are saying that we should not to do it daily just do for 2-3 days a week... I'm so confused don't know what to do,, please guide me.
Intermittent fasting is something that is prescribed and followed for 1000s of years in our culture. My experience with it has been difficult in the begining but absolutely great after 4 days onwards. For the first few days i had cravings especially at night, since I had set my dinner time at a relatively early 7.30pm. But I slowly eased into it. The main difference I feel is the energy levels. You feel like u cud do a lot and you don't feel lethargic anymore. After some 2 months, I don't consider it has a diet or fasting anymore.it has become a lifestyle.
I dropped 10kg with keto diet and intermittent fasting. It's hard at first, but it feels like common sense once you get used to it. I don't see a reason to ever stop.
How long before you achieved the 10kg weight loss?
I need to lose 10kg. I just started IF and I can say that I have a healthy eating habit now. (not keto though)
Its a lifestyle
@@ajbrila5207 It took me 4 months, but I also did heavy weight training and a calorie deficit at the same time. Keto helps because carbs spikes your insulin levels, which stops the body from using fat as an energy source.
@@isaacolander8291 That's great, but I guess you weren't that heavy. I'm obese and have done IF all of my life without knowing it was IF, I was just never hungry in the morning/early day. When I just added about 1hr exercise 5x a week coupled with my IF, I lost 12kg in 2 and half months.
Many people are raised and ingrained with the concept of, 'finishing your plate.' This has been an obstacle I struggled with and always remind myself to not over do the portion size.
Oh yeah. Same with Indians. We are supposed to eat well and finish the full plate.
me too (Australian, despite my fake Korean name). If we didn't eat all of our dinner, obviously we didn't get dessert nut, worse, the remaining food was put in the fridge and we had to have it for breakfast. Cold mashed potatoes and boiled spinach is gross,
That's a quote from the days we had no money in the house, before we all became modern undisciplined narcissists., it didn't actually mean gobble up like Pacman
This is something I can relate to. As a Filipino even eating with your family is a challenge.
Just don't put anything on your plate that you can't finish. You can always add more later..
I watched this video a year ago (January 2023) and, by April of the same year, I lost 15 kilos and have kept it since. I've also changed my diet, eat mostly fruits and vegetables and gave up salt and sugar. It's a lifestyle change and one that I easily adopted. So, thank you Steven for your investigative work. A lot of people owe you a debt of gratitude.
He was very pleasant to watch. I appreciate his honesty and the way he went about researching and talking to experts. This video was not too long or short. It really kept my interest. Thank you for the content. I look forward to my intermittent fasting journey.
Do it ! It works… best of luck and you might have a headache for 3 days but ill go away..
Water and coffee will be your best friends 🙏🏻😊
Agree. I think the way he approached it was good. He ate alot of unhealthy hawker food, erratic schedule - likely explains the bad cholestral. His kg results weren't that great as i know others on IF who lost alot more. BMI, etc good. So how u go about IF is important too i guess. Also got to know more about other food diets.
One year IF and regular exercise, manage to lost 30kg in the first 8 months and now been maintaining that
what kind of exercise do you do? and do you eat anything you want?
@@11lifesux Hey friend! From Monday to Saturday I usually keep my food "healthier". I eat two meals, the first with a lot of salad, lots of vegetables, grains, some carbohydrates and meat. And sibr Dessert, seasonal fruits (now in the summer here in Brazil a lot of watermelon, grapes and pineapples). In the second, a chicken or turkey sandwich, sometimes steak; 3 or 4 scrambled eggs and finish with a bowl of papaya, banana and oats. On Sunday i eat as I want, fast food, soda, ice cream, cheetos, etc. but in moderation.
I mainly do cardio. I entered the gym and started running last year but stopped due to Covid19. For 4 months I followed only the diet and managed to maintain the weight loss. When I returned to exercise, I decided to ride a bicycle. 3 months ago I went back to running and fell in love with the sport, nowadays I run 12km every day, so I added a little more food and fruit to my diet, but keeping two meals. 1pm and 5pm.
@@davidconde3938 Thanks! I don't think I'd be running like you coz i hate that but I'd definitely try to follow the way you eat but maybe with less fruits and more veggies since i'm in east asia instead of brazil. :)
stay safe!
Same! Iost 20lbs for 8 months.
What was your fasting window?
Lol the hazards of being a reporter....drinking bubble tea for a month and going on IF for 2 months...
ha ha...they felt bad that I had put on weight from BBT and this was their way of making it up to me! That's the fun part of being a journalist, something different all the time!
@@Steven.Chia.Singapore Wow! Interesting! Previously the human body was contributed to Science....now you have moved it up a notch by contributing yours all in the name of journalism! Btw, have you seen the show 'Supersized me' some years back? It was a documentary about the dangers of fast food...the reporter ate Macdonald's food every day for 30 days for BF, L and D. He subsequently ended up with liver cirrhosis.....but managed to reverse it after he stopped....promise you won't do such a thing for the sake of journalism okay? :)
@@jeannekoh9544 Yes, have seen that show too. And yes, don't worry, I'm not that extreme! I'm too scared to do that!
@@Steven.Chia.Singapore hi! Just for my curiosity... Will u be continuing the intermittent fasting since it has been working for you and you are about halfway away from your weight loss goal?
@@ssummerdew hi! yes, I'm still doing it and will keep going to see if I can actually hit my goal! But I have a feeling the next stage is going to take a longer time :)
I'm on the 23:1 OMAD. The one meal I do get per day I plan to have the most nutrition I can get, with the most efficient calories consumed. In just a week and a half of this, I noticed my skin getting much tighter and more firm, my gut receded so much I can see the faint outline of a 4-pack, and my muscles are starting to tone in, especially on the arms and my back, and my small double-chin is almost completely gone. I of course combine my OMAD with 2 days a week of high intensity weight training-- high weight dumbbell curls, leg presses, and occasionally some bench-presses. At home I do sit-ups, push-ups, and some pull-ups off of my kitchen counters. After the first 3 days, my hunger went away completely until my 2pm mark when I scheduled myself to eat (Which is normally about an hour after my workouts), and this OMAD lifestyle is completely natural to me, so much so that soft drinks and junk food taste repulsive. I've only had water for 99% of my drinks, and once a day I will have a coffee with a touch of Splenda (w/o additives) to get me going in the morning. I love this so far. It's so easy to follow and it's the only diet plan that I've ever been able to be consistent with simply because it's easy.
Get rid of Splenda, use stevia. Even better, just black coffee.
For me the biggest difference is that with regular dieting, the more I stick to my diet the more cravings I have and think about food. Whereas fasting makes my cravings for especially milk chocolate disappear. Not thinking about food all the time makes sticking to it much easier.
Intermittent fasting, walking, spin bike, & bench press - all in my home; those 4 things helped me lose 30lbs in 5 weeks. GOAL>>>160lbs. Went from 256lbs to 227lbs. And still losing.
intermittent fasting > no acne, six pack abs > clear inflammation out of the body
BEST thing i did in my life
Excellent! You said..."clear inflammation out of the body" What are u talking about "inflammation"?
Thanks!
Yeah. What does 'clear inflammation out of the body' mean? Do you mean less allergies?
This definitely does work.I lost 28 lbs in a month. I felt great
hi, what's your initial weight?
I did Intermittent Fasting for just over 2 months and lost 12 pounds, a few things I did was reduce the amount of carbs I ate, I ate very little bread, pasta or chips but I didn’t go full keto, I removed any sweets or candy from my diet to only 1 every 10 days, I drank coffee with sweet cream. One thing that is important is mindset, I was self motivated and made sure I wasn’t influenced to stop or fall of course, I always planned my meals and never walked down the junk food isles at the store.
Did you go for any exercises?
Did you eat dairy
3 months in OMAD and high fat and low carb.
I lose 23kg in 3 months, no high bloob pressure, no more fatty liver, my energy is always high, i have clearer mind and no more medicines.
This is a very bad news for all the "Experts".
Our ‘expert ‘ here says keto has not been studied and so cannot be said definitively to work!! It’s not just anecdotal evidence. Keto has been and is being constantly studied by many doctors and other professionals eg: Dr Fung, Consultant Nephrologist runs an Obesity Clinic, Dr Finney, Dr Noakes, Dr Cywes, Bariatric Surgeon who runs a carb addiction weight loss program - just a few .
i love how you went to omad & high fat instead of 16:8 & saw waaay better results than anyone.
@@anelevilakazi8467 dr. Ken berry and dr. Jason fung helped me a lot
i started Intermittent Fasting after watching this episode. I was 98kg at that time (9 months back) - i started with 168 for the first 3 months and then 222/OMAD on the 4th month. Before i started IF, i did a body checkup - and i had most of my index in Red ..
9 months after i started IF, i am now 82kg, fitter and leaner. my latest body check index (in Oct) was all good (no more Red) and my GP was impressed by the index and encourage me to continue this lifestyle
What i did differently from Steven was i drink a glass of water with a tablespoon of Apple Cider Vinegar daily in the morning, reduce my sugar intake (Kopi-kosong instead of normal kopi), no soda drinks, etc
i do cheat days every fortnight (so i can eat anytime on that day throughout the day) - cheat days are good when i meet my friends for drinks or meals.
Today i look and feel better - healthier too not because i went on a diet, but because i changed my lifestyle (no snacking, no late night supper) as a result of Intermittent Fasting.
Thank you CNA Insider and esp Steven Chia for inspiring me to start this journey and lifestyle.
A whole glass of apple cider vinegar? I only drank a cap full as I assumed there's such things as too much vinegar.
@@lnjbrooks 1 tablespoon in a glass of water
I have been through a similar journey likw you. IF should be combined with healthy diet (keto or low carbs or plant based). It will not work if u eat too much junks or processed foods. A lot of waters and vegetables are equally important too.
Personally i am having a cup or two of black coffee in the morning & a jug of mixed ACV+sea salt+lemon juice helps to reduce craving for food by stabilising blood sugars.
Great stuff 👍🏼
hey! that is great to hear! I am so glad we inspired you on this journey! I'm still doing a less strict version of IF too.
I was at my heaviest at 107 kg, I did 7 days of water fasting, followed by 12 months of Keto diet. After a year I lost 31 kg, then Pandemic happened locked downs on and off, lost the job. Because of what I went through I lost my dedication and just didn't care almost feeling depress. Next thing you know I was walking around 99 kg, so unhealthy and physically and mentally struggling. For over a month I was convincing myself to fix all the set backs that I had. Did 11 days of water fasting and I am on my 4th week of 20/4 hr Keto based diet, so far I dropped 12 kg the first 5 days of fasting was brutal, but I just had to tough it through. I got another 13-15kg to loose and when I do, I'll changed my diet to OMAD with introducing carbs back to my eating habit again,
I have been doing the 16/8 fast on weekdays for the last 8 years. My height is 176cm and I have been able to keep my weight at 75-79 kg. It definitely works for me. My health test also shows decent results.
So you haven't lost weight, just kept your weigh. Right?
@@bluewaves9298 yes I kept the weight. As I am in my early 40s, most people typically would have gained alot of weight easily at this age range. To maintain the weight is already good enough for me.
Are you mainly just doing IF or are you also exercising regularly?
That's amazing, how many litre of water you drink everyday? Thanks
Thanks for this! My life has been transformed by this sort of information. I am turning 65 and for the past 2 years I have combined LOW CARB (Keto) with Intermittent Fasting, lost 82 lbs., came off ALL MEDICATIONS (2 for hypertension, one for high cholesterol and gave up my CPAP for sleep apnea). I am
Loving life! I started my own TH-cam channel “Bill C Thompson - Live Healthy, Finish Strong”
You are the lucky ones but not many people in Singapore are that lucky, they have been misled, many have perished without knowing why they have died.
Well done bill
good on you Bill, keep it up
Just a week into intermittent fasting I got used to not feeling hungry. It’s not just the fasting. It’s important to eat healthy.
I find that when I fast, I am more conscious of what I put into my body. I know that I only have 8 hours to get the energy into my body that it needs, so I tend to eat cleaner and more mindfully. I don't necessarily think fasting works for me because of the normal reasons people fast for, but it works for me because it makes me make better food decisions
Your remark is fantastic. I plan to launch my own TH-cam channel dedicated to health-related issues. Food intake, exercise, the impact of harmful mood behaviors on our health, and so forth. It would be extremely helpful if you could take a minute to complete my questionnaire. Before I begin, I need to finish some medical research, and your short written contribution will be very welcomed.
Hi, it has been 4 months since I started fasting, I choose the 19:6 program, at the start it was so hard for me because I love to eat, but suddenly 2 weeks of my fasting I saw changes my shirts are getting loose so I continued it, now the results all my pants that I cannot wear, I can wear it again. This is also self-discipline, healthy living, and better life.
19:6 can only be done in a 25hour day
I lost 36 kg with IF and keto in 8 months. Kept it off for over 3 yrs. even during pandemic.
Nice! I'm at 17kg in 3 months. I'm hoping to lose another 22 or so and be about 68kg total weight.
So can I drink water when I fast or no water no food
@@alienc I drink water, and I make sure I’m hydrated with electrolytes, dash of sea salt with my water.
Nice! I was 110kg in Jan and just did a normal low calorie diet and got to 91kg by June. Started Keto on June 27th and im now 85kg! Going to do just Keto until the 27th and will probably start IF if want better results.
I heard poeple say its Bad for kidney n liver (keto ) n also as u stop u will gain all weight back
Intermittent fasting definitely does work. I lost 40 pounds over a year. Now I’m trying to maintain it. For me, it was just a matter of getting used to the schedule. Once you’ve mastered it, it becomes second nature.
lol its hard when ur a foodie tho.
Fasting leads to loss of muscle, the older you get the more negative impact this will have on your body. Most people who describe being "successful" with fasting as a way to loose or maintain weight are younger. Ask a doctor, not the internet.
@@TheActionStack educate yourself it doesn't lead to muscle loss if you maintain your protein also with exercise to build more muscle, this is where older people struggle because they ain't as strong and mobile. I wouldn't recommend they go hardout on fasting anyway.
@@t-mac2566 I have a degree in nutrition. What does "maintain your protein" mean? If you are fasting, your body will use your muscle for energy and other required metabolites that your body is not getting via caloric intake.
@@TheActionStack if you have a nutrition background you should know you need to give your muscles sufficient protein to maintain them🥴 fasting targets fat storage and yes it can eat into your muscles if you don't put the right foods in🤦♀️
This is the most brilliant video yet!! I’ve watched so many and none as informative
I been doing this fast for almost a month so far on the weekdays , I eat at 2pm at work and 6pm dinner at home , no sugars , no caffeine , no carbs besides the veggies I eat , I drink lots of water , get a good night sleep , and I feel awesome ! I already lost 16 pounds , I wake up great ,, add in exercise and you’ll be Set ! Oh and I save $$ not eating out.
One month and you lost 16pounds?
@@grassshoots7474 I dropped 5kg with just 2 weeks, and my man boob become abit smaller
@@mr123undead can u explain how you did it? Like what times did u not eat and what times did you start eating pls?
I have been doing something similar. I eat lunch at work 12pm, and dinner before 7pm. I do light workout. Been a month. I was 156 pounds last month. I. Down to 140 pounds. I will continue till I'm 130 pounds , because I'm only 5 feet
THIS WAS EXCELLENT!! THANK YOU FOR THIS VIDEO .
Thank you so much for your video. After I watched your video, I started intermittent fasting on January 4, 2022and I lost 13lb. I am eating healthy food and exercising. Thank you again.
"You need carbs " - well lady im 2 years into my new lifestyle with low carbs or non existent carbs whatsoever and im feeling AWESOME ! Im not anymore overweight , im fit and full of energy .
Listen to want your saying little to no carbs sounds like you're still taking in some carbs
I mean when he showed the food he is eating, he obviously has too much carbs. Fats will make you fell satiated, protein also helps. But carbs are just renewing the glycogen stores.
Way to go!
@@jdamommio You sound smart but We aren't talking keto
Really is humans only need proteins and fats. Carbs are not needed but they are fine in moderation for fullness/energy. Plus people under training programs when bulking have to have carbs for their program. People always have a huge bowl of carb source and then a little bit of meat, which is the wrong way.
I started doing IF a couple months ago. For the first few weeks it was just about building the habit of not junking at night and trying to finish my dinner at a decent time so I could eat breakfast. Once I was over the that hump of building the habit of not junking at night, it became like second nature. I was also super forgiving of myself if I gave into my cravings in the beginning when I could finally eat. But I saw it as a long term lifestyle so I knew I'd eat better and better. But soon enough my cravings stopped and my fascination and obsession with what I'm having for meals stopped. I started making logical decisions on food instead of emotional ones.
Lost 10 lbs in 2 months. I'm still losing weight steadily. I try not to check frequently cuz it is a slow process but that means it's legitimate and healthy. Especially in he beginning, if you check your weight too much, you'll be excited at the "water weight" you lose, but then it'll taper off and you'll think you're not losing much for how hard you're working. So my advice is to check once a week only if possible.
My eating window now is 9am to 5pm, since I've really stopped craving food at night. A few times I'll stop eating by 2pm and eat breakfast next morning. It feels so good to feel empty, like you're not constantly dependant on food to run on. I fill up on water and I also found out that black coffee is kinda cool.
Great advice. Thank you
I'm trying to appreciate black coffee...trying very hard
Agree with this. I also started with IF a couple months ago. Breakfast or eating time is between 9am-3pm, after that stop eating, till the next morning. Usually when it comes to eating time, need to eat food rich in protein or drink like mixed soy protein to replace any meal. Lost 6kg within 1 month. Worth it.
i concur, when starting, it was hard. i started with 16/8, (still on 16/8 but i just naturally have smaller eating window as time goes by cause i don't feel as hungry anymore)
my eating period is 8-4pm, i used to feel even 8 hrs window of time was quite a rush because i would eat my first meal and by the time i felt hungry again, its almost 4pm and i had to rush in that last meal to prepare for fasting. i have a habit of eating breakfast no matter what, just switched around to make breakfast my most "heavy" meal of the day and taper it off by having "breakfast" as last meal. I do weigh myself daily, but i'm not fussed over the few hundreds grams difference daily (i record daily because i use an app to track my fasting and recording weight is part of the tracking. for anyone interested, the app i used is called Fasting Tracker. I just paid to disable ads, didnt use their premium sub. i find the free function is enough for me) If anyone is looking to lose weight fast, this isn't it. It's a gradual natural process (if you aren't on keto +IF the weight loss is slower) Once you break yourself into the habit (like around 2-3 weeks of consistent fasting with no off days) it's as easy as 1-2-3. I definitely does not feel like I struggled or am lacking when I go out and get surrounded by food (like, I live in Japan, the temptation is EVERYWHERE) I drank a lot of black coffee even before IF anyway and doesn't have a soda drinking habit or like sugary drinks so that's easy for me. I was on keto for close to 2 yrs but stopped because it just became a drag (and expensive) in the land of carb. i lack time to prepare meals after transitioning from student to working. so I eat a low carb/sugar diet but i won't hate on myself if i eat a riceball or two (not keto, more of a insulin resistance type "diet") + IF and it still works well.
@@-l485 ”
I'm doing keto + 16:8 (sometimes 18:6) Intermittent Fasting, losing about 1kg/week. It's sooo easy to maintain my current diet as there are a wide variety of keto-friendly food & drinks to choose from nowadays.
Advice for those who want to start Intermittent Fasting: combine IF with a keto diet, and you won't feel hungry for 4-6 hours between meals, thus making IF a breeze to practice
I’m 58 works for me too. But I’ve steadily increased to 20:4 or 22:2, since the 16:8 wasn’t working out well. Depends on one’s metabolism too.
Thanks for the video. Tried a number times and lost some weight, but back on stage zero now because of my lack of discipline. Starting again today, so today is my day one on IF, and adding high intensity exercises.
How's it going? Any tips for starting?
Timing is very important. Having no food during bedtime or in the evening, is more effective in intermittent fasting. Timing is the key.
I did a Ketogenic diet with a 16-8 fast and lost about 60 pounds in under 3 months. What the one lady said is true though. You have to choose something you can stick to because once you get off of any particular diet, the weight will come roaring back. Leave processed foods alone and you should be fine.
Thanks for excellent info! Indeed the point about metabolic rate difference between mice and human is very profound and something no one else was talking about! Incorporating longer fast is the way to go for me.
I think this has been the best video I’ve seen explaining how Intermittent Eating actually works! I’ll be trying this out for sure.
What a legend! Right after going through that bubble tea “diet” haha. Hope you get a pay raise
I hope so too!
meow
@Nithinp Nithinp up 8t88z
Unfortunately, Steven was still not told the right way, right till the end of this program.
@@wilsont1010 yeah, this whole program is an f’ing joke. Seems like it was almost intentionally designed to fail. I mean, seriously, to have someone giving advice that didn’t realize that drinking a sugar laden coffee beverage in the morning was breaking a fast? Seriously?
short answer: yes
long answer: it sure as hell does work
I've been intermittent fasting consistently for a month now. As many readers of this will similarly have done, I have tried many different approaches to losing weight before this, and successfully lost weight, but on intermittent fasting, it feels very different and I'll explain why.
In the past when doing calorie deficit I've eaten 3 meals a day, with meals about 400-600 calories per meal, and successfully lost weight, pretty quickly, but feeling pretty miserable with what I now know is the insulin spike after every meal, and regularly feeling hungry. To put this into context, I remember losing 28 lbs in about a month with this, and on another occasion about the same amount but over a different time period, maybe 6 or 7 weeks.
Now though, is my first time using the knowledge of intermittent fasting and I have:
1) ditched my diet coke addiction, would regularly get through 2L a day no problem, now drinking only water, sometimes with some lemon juice in for flavour.
2) it goes without saying the takeaways and fast food are gone, just eat and uber eats have made no money from me for months now.
3) as soon as I started I was on 2 small meals per day (one of those meals being a large salad), and for the last 2 weeks or so, one meal per day of about 650-750 calories and I DON'T feel hungry. I'm actually finding myself telling myself to eat, else I could easily go through the day with no meals. At the beginning, my stomach rumbled pretty well for a day or so, but no longer.
4) I am still eating rice, potatoes, cheese, eggs, bread, contrary to many other so called experts, carbs are not the enemy.
5) No sugar, never really was one for sugar, or desserts, odd bit of fruit here and there, but nothing such as biscuits, cake etc. Also no crisps, snacks and so on. Meals only.
6) I've significantly reduced the amount of protein I used to eat, but making sure it is there in the meals, chicken breast (no skin), tuna, and mackerel, lean beef, and also meals with alternatives, such as butter beans, chick peas, lentils, about 1 in every 3 days.
7) I have added ZERO exercise to my routine. Due to various medical reasons, disc issues in neck and lower back, exercising other than walking, is a non starter.
8) Willpower is definitely a major factor. I measure my weight weekly and set myself 3 weight goals, i.e. my total intended weight loss, divided into 3 parts, which psychologically I feel has helped as I progress towards achieving each target.
9) I've saved a shed load of money compared to my usual grocery shopping habits and take away ordering.
10) I'm cooking most meals from scratch. I know everything that is in what I eat. I haven't bought a single lean cuisine or weight watchers meal. I am eating normal food.
Results - Weight wise, I have lost 22 lbs in the last 30 days. Immediately before that (over a longer period of about 2 months), I also lost another 16 lbs, some of which would have been fluid, as I had for some time had issues with lymph fluid accumulating in my legs and swollen feet. Both are now back to normal with no more swelling. I am sleeping through the night, for the first time in at least a couple of years, no longer needing to get up multiple times during the night to pee. I have lost 5" to 6" off my waist alone. I haven't taken any other measurements.
So basically, you consume 650-750 kcal/day ?
@@yassyak.2016 yep. Today my meal was about 700 calories. I didn't really feel hungry but had my meal anyway, and at 11pm I still feel full. I am now at 51 lbs lost, with 35 lbs of that in the last 7.5 weeks.
@@SeanHendy that is really impressive. Thank you for the detailed information you provided, as well as the rapid response to my question. I always hear the narrative that discourages eating less than x kcal. Regardless of your gender, your kcal intake is extremely low. Since this isn’t your first time + you made your research, would you mind sharing an explanation on this decision and possible recommendations. As a female, I stick to 1200kcal, but definitely feel like I could go lower.
@@yassyak.2016 thank you and you're most welcome.
Like many, and as per my original comment, I have been on a long journey when it comes to health and weight, and gaining weight and losing weight.
For some more context, over weight as a kid, till 13-14, got bullied, significantly reduced breakfast and lunch and lost weight and got trim, very active till about 22, then put weight on. Joined the Army at 25 so had to completely reverse the previous 3 years' bad habits and was training a lot. By 26 was in the shape of an olympic athlete, then literally 6 months later badly injured my back and have had issues ever since. By mid 30's was about 28 lbs heavier, then the last 4-5 years have been in the worst shape ever.
I have a Biology degree, so am pretty knowledgeable about the human body, but I graduated almost 30 years ago, and the progress of research into human metabolism has obviously continued significantly in that time.
Culturally, and in my lifetime I have also borne witness to the absolute boom in the 'tv dinner', ready meals, the explosion in fast foods, and convenience foods, particularly home delivery and take aways, whereas as a kid just about every meal was homemade, balanced, and a take way was a rare occurrence.
I've heard the 'don't skip breakfast' mantra, seen things like the Atkins diet come and go, the nonsense that is Paleo (just a money making machine 'diet'), and countless others, low carb, apple cider vinegar, juice cleanse, the list just goes on and on and on.
I have before successfully lost weight, by eating low calorie, but still eating 3 times a day. I can't tell you how the weight was lost, and what percentage was muscle and how much was fat, I didn't have access to those resources.
I saw a documentary, that is at least 6 or 7 years old, where a guy fasted for about 50 days. Literally no food at all. That is seriously extreme. However, his body composition showed that he only lost a little muscle and the rest of the loss was fat.
I started looking into intermittent fasting, information from medical doctors (all on YT), and the research behind it. I already knew about glycogen storage in the liver as an energy reserve and obviously fat, but learned about insulin spikes and how insulin regulates where the energy you need comes from and how and when it switches to fat metabolism.
The fast, means that the body spends a good amount of time getting energy from fat, and on OMAD (one meal a day) the length of fast each day is optimised at about 23 hrs. I make sure to get vitamins and minerals in the meal I eat, and the amount of calories is irrelevant as far as I can make out. Many exponents of intermittent fasting talk about 16 hrs fast, 8 hours eating, and that you can eat as much as you like, and that the reality is most people can't eat a day's worth of calories in such a short time, so there is calorie deficit. Others intermittent fast by eating one day, then nothing the next, and so on, but again, this reduces the amount of time in fast.
I opted for OMAD rather than the 'eat what you like' approach, because I wanted to be consistent, and I also wanted part of my regime to bae a change for good, and eating anything just didn't sound like the right approach for long term change to me.
I really don't know where the 'don't have less than x calories a day' comes from, except to say that the main difference for my routine is that I am not working out, not exercising more than normal daily movement, and that if I was, that I would most likely take that into account when working out how many calories I should be eating, but also to make sure that exercise was during fast, and not after eating. This would mean energy coming from fat not glycogen etc.
20+ years ago, health and fitness experts would talk about a range of heart rate as being in the 'fat burning' zone, which we now know is completely false, because it doesn't take into account when the person last ate, what they ate, and the level of their insulin at that specific time.
I hope this is in a reasonable order to make sense.
The biggest difference for me, is not feeling weak or having low energy, versus eating 3 x low calorie per day, and really having to work at it every day.
This time has felt much easier. Also that I have totally ditched caffeine and diet soda and it may be that such a reduction of artificial sweeteners has had some effect too.
The meals are important, to have something you are going to enjoy, within the constraints you set yourself. I'm lucky in that I'm a foodie so making things tasty and interesting hasn't been that difficult, but still thinking outside the box to add volume to a meal, without adding significant extra calories. Not for everyone, each person will have their own likes and dislikes, but I regularly add butter beans, or chickpeas, or pinto beans to a meal, which bulks it out.
The final piece, which I think is just as important, is the mental aspect and planning a new routine after I have achieved the results I want to get to. I have already rationalised in my mind that I can go out for a large meal, but instead miss breakfast and lunch, and it's unlikely I will consume more than 2500 calories and still therefore be within normal range.
Also, to monitor my weight each week, and without being hyper sensitive to changes, within reason, if it is going in the wrong direction, I can again, use the same technique of intermittent fasting OMAD, to halt the weight gain and get it back under control.
I also know that I simply cannot live like I was. After all, it is the reason I got to the weight that I was, and this is my chance to make a change for good. A diet is not a short term fix, it has to be part of a fundamental difference in lifestyle i.e. get rid of the bad habits and become more normal.
So very few people can genuinely eat whatever they want and seemingly not have issues with their weight. The vast majority of people that are overweight are so because they are doing something fundamentally wrong in the food they are eating, how they are eating and when they are eating.
Hope this helps.
@@SeanHendy Again, thank you very much for the thorough response.
Regarding the « do not eat less than x calories », I refer to the fact that many point out the dangers of eating low kcal for too long as it may undermine the well-functioning of the body. I’d need to stick to IF for 10 months in total to lose my excess weight at the minimum recommended kcal intake for my body necessities. A quite long period.
This explains my surprise at you mentioning only 650-750kcal. I was told it is detrimental for health.
I will dive deeper into this and watch some documentaries too. I’d actually prefer to eat less than I already do and augment the pace of fat burn.
This actually helps a lot. It goes to show that fad diets are just fads. We still need to do our due deligence to research what foods suits our body because everyone is different. There's no such thing as a "one size fits all" diet. Thank you Steven for proving this with results! I love your documentaries and i look forward to more videos! 👍🏻👍🏻
After watching this I realized I don’t need specific diet, all I need are self discipline what I need to eat.
What happens with fasting is the internal organs are cleaned and hormones that dictate hunger and fullness are revived. You really get more leptin hormone than if you didn't fast--less to no leptin is why people are never full.
Steven is like the influencer the 80s babies never had!
ha ha...
Yes he is good.. love his CNA “documentaries”
lol
@@Steven.Chia.Singapore Good effort but still got lots of conventional ideology from USDA and old school LDL “bad” cholesterol”. Challenge you for a lowcarb/keto/carnivore diet! Game?
I think more like 70s. He's got to be at least 40yo.
I've been on Intermittent Fasting for over 7 months and have lost 20 kg of weight and 23 cm of waist circumference. Yes IF works. Also, my blood pressure level is now in the normal range. But I need to run some lab test to see what IF does to my blood sugar and cholesterol level. I started pretty badly. Hopefully it is better now.
and?
Seriously, that's the best analogy I've ever heard so far.
IF when done properly, activates the Autophagy process. Autophagy process discovered by a Japanese scientist won the Nobel prize of medicine 2 years back. Huge health benefits. But the trick is that folks on high carb diet will have problem achieving autophagy while folks on low carb diet achieved it on average 14 hours. The other main benefit is to reduce the window where your insulin spiked due to eating. Insulin control is vital to health by controlling inflammation, and therefore 80%+ of root cause of all human diseases including organ failure and cancer. Just a short summary, many more stuff involved. You need to do your research properly. Weight loss will take care of itself when you eat the right type of food, and the right activities especially for folks over 40 years old when your body's repair rate is unable to overcome damages done by inflammation...
Ancient Indian scriptures, "the vedas" had mentioned about the benefits of intermittent fasting thousands of years ago
i tried IF but was miserable.
every minute looking at the clock 😂 some argue that even black coffee isn't technically putting you in a fasted state. i guess to be truly fasting is to only drink plain water.
@@samchu5335 imo, coffee would do more harm than good. Your stomach already has acid. Why would you ingest food acidic in nature just because it has 0 calories
@@aryankamath4409 kinda makes sense. but i know many would say they love it. like it helps to numb the hunger while giving them energy. when i tried IF i just drank black coffee but i experienced a lot of crashes 😂 caffeine crash
@@samchu5335 Its quite easy if you eat low carb healthy fat diet coz fat keeps you full for much longer period. So you stop eating after dinner and skip breakfast and that gives you around 16 hours fasting. Breakfast is not needed because of the dawn effect. You can google "dawn effect". Basically if you have regular sleep, your body will condition itself to be ready for the energy needed when you wake up so your body starts to increase blood glucose level about an hour before your normal wake up time and this allows you to have the energy to do the activity associated with waking up. That''s one of the reason why regular sleep hour is so important to health. If you research where the 3 meal a day concept comes from, you will know that its largely due to food availability and all the commercial food companies wanting us to eat more of their produce. In the old old days, people eats when food is available so they are fasting most of the time coz food was scarce then. In short, fasting is normal as per human evolution and so our body was designed to fast and not to eat regularly and that easily explains all the diseases we get nowadays that was not seen in the old old days. Do your research and you will learnt the truth that commercial food companies does not want you to know.
Been doing IF for 5 months and I love seeing the results! My eating window is usually 6hrs, sometimes 8hrs. I am5ft tall. From 127 pounds (chubby), I'm now down to 105 pounds. That's 22 pounds lost!
Did you do keto or eat regular meals?
How can one be chubby at
127 pounds? Are you like 4 foot 2
@@ichoosemysanity6467 5 feet. Believe me, I had the fats in the wrong places lol
@@mmorrisey5636 Must had some chicken legs 😆
@@mmorrisey5636 I'm similar to you. 5'2", 140lbs, usually 130. I'm vegan and gained 10lbs in August with NO CHANGE to my diet. I'm going to start this. I've done it before without knowing it was IF. 🤞🏻
My eating window is from 12pm to 6pm, and it's so easy! I did Keto at first, but it was slow to produce results. Then with the keto I did lectin free and fasting, and this way of life came very easily to me, and boy, did I feel the benefits almost immediately!
I m doing the same... 12pm to 6pm... works great for me... today is the second day
I actually look forward to trying this method. This type of diet seems very convenient for me because I tend to skip breakfast and have plain black coffee to fully wake up to not nap during first period and often forget to eat lunch as well but if I do have lunch (which is generally not that healthy because my options are limited in school and I am a sucker in cooking) I generally go easy on dinner like chicken breasts or fish and salad or some type of legume soup on the side.
The only thing I should steer clear of is snacking in between which caused my weight gain in the first place. And luckily for me I can get past that if I tire myself (by playing volleyball in recess which I love) because generally speaking the main reason I snack is I am bored
Its not all about the foods you eat, you also need to workout atleast 20-30mins everyday and drink a lot of water. It work for me, im 70kg down to 54kg.
How much time it take you to do that.? And what techniques you used?
How much time did it take?
how much time did it took and have u maintained your weight?
I think eat less avoid sugar eat more nutritious value food ,drink much water , exercise and sleep sufficient.
Steven slowly carrying the burden of this channel with this quality content thoo
nah...thanks a whole lot of good people to make all you see happen. I've got an awesome team supporting me on Talking Point!
He needs to choose his experts wisely, sadly there is not much of a quality content here, the major parts and also the most critical info presented were already far outdated by decades, hence the entire episode appears to be far more misleading than is being informative.
@@wilsont1010 Can you enlighten us?
Yes this is great with actual information. I appreciate it
Thanks for sharing your journey in intermittent fasting. I learned a lot 💖.
He went on a sugar feast immediately preceeding his fasting experiment so of course he went through withdrawls. Most of the doctors I've listened to have recommended easing into it by detoxing. We're addicts for sugar and what he's experiencing is addiction withdrawal.
It really works like magic, I have been doing intermittent fasting for 8 months for 24 windows. I used to weigh 120kg and today I weigh 77kg I lost literally 43 kg with no exercise believe me, my food was OMAD with protein lunch only
My goal is 60kg so wish me luck :) !!!
Great to hear about your progress!! I have a small doubt though, let's say someone is doing OMAD and the other person using calorie restriction. Apart from hormonal benefits of fasting, will there be any difference if both people are consuming the same calories? Like the OMAD person eating 2000 calories in a sitting vs the other person eating three meals a day which add upto 2000 calories?
I want to know if eating all your calories in one sitting vs spreading them apart is any different? I have come across many videos where they say timing doesn't matter as long as we are in a deficit/maintainance.
Also , if I am eating my maintenance calories in 1 meal vs calories spread out throughout the day, will I lose weight?
@@divyapant8753 thank you for reaching me out! I am more glad to help. The key here is OMAD with one sitting a long calories restriction. The goal here is to make our body deficit and to be keto mode means allow them to burn fat and transform into fuel supply for our blood. So what I do is I restrict my calories intake which should not suppress more that 680 calories more then that it will add more work and time to lose weight as I don't tend to break my food intake into three splits. I do one sitting usually lunch since its a mid day and busiest hours of the day so I tend to replenish my energy only on lunch and have my next meal tommow lunch. So all I do is OMAD with calorie restriction so I should not suppress 1,570 calories according to my BMI. I always have my coffees 3-4 times a day to make my body warm and kill hunger pangs. I hope this help out. The goal is not two people having same calorie with splitting and one setting. Its all about not interfere the burning zone of our body. Take care and stay safe
@@yuurinikiforov758 this was really insightful! thank you so much and I wish you the best for your journey ahead! Keep sharing, keep inspiring!
what is OMAD?
@@fonsineknshr one meal a day
I kind of have the opposite experience in a lot of ways - I find that I'm not actively hungry until I break my fast, and once I have I'll be hungrier throughout the day - so by skipping breakfast and going for 16/18 hours fasted I make the day easier and eat less.
this is exactly the same as my experience
100% true - the weird paradox is that eating makes you hungry ?? I think that morning food sets you off on a rollercoaster that is difficult to get off throughout the day.
Your math is a bit off there champ…. 16+18 is 34 hour day.
@@Oh6Torch Hey there champ.... "16/18" means 16 OR 18 hours of fasting
@@GrannyGlass uh, no. On this planet / means “per” or “out of”.
I’m doing the 16:8 IF.
On day 4 now.I like it so far.
I hope that I’ll drop 40lbs by the end of 2022.
Today is, 09/22/2022. Wish me luck guys I’ll be back before Christmas 2022 to give you guys an update. 🙏😊😃😁
Update?
Where is the update bro?? Regarding IF
Only Video we need to see for a comprehensive understanding of IF. Thank You Team, very well documented. Kudos.👏👏
I have been doing Intermittent fasting for almost 4years now. For first 3months I lost 20kg and 5 inches off my waistline. IF definitely works for me because I hve been able to maintain my waistline until now, even at 51 yrs old.
Wow congrats!
And how about your colesterol please?
But you didn't stop fasting after losing weight..i am interested in that if after losing weight i stop fasting or even start eating some junk food...will my lost fat creep in very fast or normally ?
Did you work out while fasting
That’s awesome. I’m concerned about my waistline which is why I begun fasting
I did my Intermittent fasting and Keto diet in 2019, I lost 20kg in 3 months and at 42 got pregnant and now still breast feeding my 8 months baby and decided to go back to my diet and already a week, I started to feel good again and of course, losing weight.
What did you try on keto diet
Can you tell me what you eat on a day. I am also willing to try that
@@richaneupane7863 I followed a lot information I got from TH-cam. For keto I followed Dr Berg videos and for intermittent fasting I follow Mr Hung. Too many videos available in TH-cam.
@@richaneupane7863 Search best food for keto diet in youtube. So many can help you and that's what I did. I started again my diet after I gave birth my girl and today is my 5th day and I already lost 1.5kg. Good luck and don't give up because it's working. I consume 5 % carbon from vegetables and 🍒 🍓 🍈 🥑 20% protein and 75% healthy fats. NO SUGAR but I use stevia if i want my ice tea a bit tasty.
Amazing guy! Luvd the epic journey and how it beautifully explained depth of research
The first 2 days of my I.F was uncomfortable. Triedness, dizziness and hunger screaming at me. All of it stop after the 4th day. I don’t feel hungry even after 12 hours and I’m more alert. I started I.F. again a week ago and have lost 2.7 kg. I did it before many years ago and lost almost 10kg. I know this may work for me again. I’m glad it did! I’m also adding low impact cardio to the mix as well.
I took the traditional road.
More whole grains, smaller portion and less meat. Cut out as much sugar as I can and make sure I don't feel hungry throughout the day. At least 300 mins of moderate intensity exercise per week.
Lost about 10kg in 2.5 months. BMI dropped from 27.3 to 23.7.
I find it work better for me as it fit into my lifestyle easier.
Keto, exercise and intermittent fasting are the best decision I made in my life ❤️❤️❤️❤️❤️❤️❤️❤️🙏🏼
Why?
@@mde3370 while doing intermittent fasting, ketones are activated that burn your fat storage, but they are only activated when you have low insulin. By reducing carbs with keto you will have a lower Insulin even if you break youre fast (it will only get up a little higher). Carbs and Sugar Spike youre insulin a lot more than other foods. Only carbs you should eat are Salads. So by eating Keto you always have ketones active that burn your fat storage. Excersice is only a little adittion but it really helps because the testosterone it creates also helps up burning fat.
I'm doing exactly like you keto with intermittent fasting + walking for 30-60 minutes but intermittent fast for 48-72 hours so basically i eat 4-5 meals a week yes it sounds dangerous but its not if ur seriously overweight like me its definitely dangerous for slimmer person or normal obesity person, a fat person has hundreds if thousands of stored fat so basically it burns from stored fat and i was 135kg when started IF. Best decision I've ever done, doing it for a month lost 16kg amazing right?
@@smokers40 how would it be dangerous for someone who is naturally thin? What are the potential outcomes?
@@mde3370 by dangerous i mean for a slim person to fast for longer periods of time is dangerous because a slim person has a lot less fat in his body than obese person which means less fat to burn while fasting, for obese person fasting for longer periods is alright (except if you have serious issues affecting your fast) our body (for a fat person) while fasting burn the fats in waist-stomach-thigh-breast. I lost 16kg in a month as it turns out the fatter you're the more weight you will lose. and also if a slim person fast for very long time (if his body doesn't have stored fat) the body turn muscle-tissue into energy and boom ur in starvation mode ur body is trying to survive with its own muscles and tissues which is really bad, that doesn't happens to a fat person considering he has a lot of fat stored in his body which can be used later for energy.
Thank you so much! Still timely information!
I am on 16/8 for almost a year now. I did loss 20 kg in the first 6 months (with added daily exercise), then I didn't gain or loss any weight afterwards. I am so use to this 16/8 fasten now, I think I am gonna just keep it forever.
Intermittent fasting is what made me start liking black coffee as it is my only 'breakfast' for one year. I did 12PM-6PM window. Lose 10 kg in 1 year.
Me too
Have you experienced any side effects from drinking black coffee on an empty stomach?
@@bensonwu8 I had absolutely no side effects. But it must be noted that everyone has different body conditions. So you have to find out an intermittent fasting method that is suitable for your metabolic conditions.
@@zoolra Very true, thanks for sharing your experience
@@truthbetold6317 As an obese person, if I had that to look forward to, I would probably give up. Thank God I can see that kind of result in just 2 months. Of course if they weren't that heavy to begin with and just wanted to lose some vanity pounds, then 10kg is not bad.
17:18 The dietician is a little too dismissive of the Keto Diet.
She neglected two important points. Not every one experiences the side effects of transitioning to a Keto Diet to the same degree. These side effects will usually dissipate over time as the body adapts.
Also there is research concerning the long term effectiveness of the Keto Diet.
Right. I wouldn't suggest anybody start keto and IF at the same time, but after 2 weeks or so, Keto plus IF would produce great results much more quickly.
It was weird that she said there was no studies, there are a lot, also, I had almost none, the only one was also a marker to know I was fully on ketosis, the urine changing odor to a more pungent smell because of the ketones, meanwhile my skin was a lot better, i had no hunger at any time (i did a week long fast once with no hunger) and the most important part, the symptoms of insulin resistance were gone within two weeks, I also have done the tests of how high I can go in the carb front after a while, it turns out that the answer was pretty high, like to 100gr, that is up to 20% of the daily calorie amount, the way is doing it occasionally, also dont mix it with the fats, is better to mix it with the protein to have at least another bonus, the spike in insulin also rebuilds muscle.
Absolutely. And halitosis? Please! Some people apparently have a slight acetone like odour from the ketones in the breath, but that is certainly not the same as halitosis, and it's certainly not everyone. Honestly, I've come to mistrust the so-called "dietician" industry - seems to me like they have a poor evidential basis for what they teach.
The Keto diest can raise the risk of colon cancer. Especially for men.
I will say, I've only eaten one meal a day from the age of 12 to 31 and gained well over 100lbs. I realized way to late that when I got to eat, I ate fast and binged. It's hard to correct that and incredibly difficult to try to start IF again, without going back to that. My biggest problem since trying to eat three meals a day to going to IF is the intense nausea that occurs if I don't eat within an hour of waking.
I had the same problem as your so I’ve started calorie counting and it’s helping I have light breakfast and a heavy supper but I never pass 1500 calories .
I very highly doubt you just ate one meal a day. I guarantee you were snacking throughout the day and just not considering it a full meal. If you went 23 hours throughout the day without eating and then ate one big meal and then went another 23 hours without eating you'd be in pretty good shape.
Steven, thanks for sharing your personal journey into a very important dimension of wellness: nutrition plus psychology plus self-discipline! One of the things that I find most helpful is to DRINK WATER, preferably warm, including pure teas, pure coffee, or pure cocoa infused water.....It adds weight, rehydrates the body, and creates satiety without adding calories or pollutants. Eventually it becomes easier to water-fast during the morning until breakfast mid- to late morning.....and likewise, drinking throughout the day makes it easier to stave off stress and to make wiser choices about what we do eventually put inside our mouth and, hence, inside our body. Learning to breathe deeply and slowly....to have a prayerful spirit of gratitude for all that goes into growing, harvesting, reaping, and preparing healthy foods from around the world, also makes each meal much more than just a meal. The body is the Temple of the Living God and so long as we have the breath of life (the Spirit of God), we owe it to our Creator as well as to ourselves, to treat this body the best way that we can....and the healthiest choices are actually simpler, easier, faster, and much much cheaper in the long term....So enjoy!
IF is not aiming for weight loss but longevity and self discipline.
Longevity and self-discipline is the profound and long-term purpose of IF but weight loss is its primary purpose.
@@LarryfromPH says you.... I do it for the health benefits... I’m overweight and have lost very little weight doing I F. But I feel great doing it.
IF will work the same way exercising helps you loose weight, it may not have a direct effect, but it helps discipline a person to he health conscious
I started IF a year ago with 16:8, it was a bit hard for first few weeks. Thanks to COVID, working from home allows me to have dinner earlier so now I switched to 18:6 (lunch at 12pm, dinner before 6pm) without any effort. Also I only had 2 meals a day, no snack/ sweet food in between, other than that I still ate all type of food (carb, protein…) I had eaten before IF, I lost 12kg now, very happy, will continue to do that.
I've been doing 16:8 for a while now and while there is some weight loss it felt glacially slow. I cut out soda almost completely, but otherwise eat what I'd normally eat (while being mindful about not overeating), and not exercising. What I did notice, however, is that I never really gained weight while on IMF outside of days I expected to (cheating with fast food, etc), and I'd quickly shed those extra pounds after a day or two of eating regular food.
To assist with the weight loss I've started doing a 3-day water fast once a month. I'm on my third month now, and today's my last day of the fast. I'm down about 20lbs from where I started. So I use the 3-day fast to drop weight, and use IMF to maintain the new weight. There seems to be some slight diminishing returns on the weight loss from the 3-day fast, but you could probably offset that by including some exercise.
While I'm not a health nut by any stretch of the imagination, what's been most eye opening to me about monitoring my weight day-to-day is just seeing how certain foods affect my weight (such as seeing noticeable increases the day after having fast food). In addition, during the 3-day fasts I found that I rarely actually feel hungry, but I do feel an impulse to eat especially when I see sugary foods. It almost feels more like fighting an addiction than anything. And that's really changed my relationship with food.
I really enjoyed this and thank you for the information.
You created the best video of the IF journey, great info, very entertaining and convincing! Great job, keep it up 👍🏾 😃!! I truly enjoyed watching you!
With healthy keto + Intermitten fasting, I go from 110 kg to 80 kg.
I was diabetes & now my a1c=4, so technically I'm free from diabetes, which most doctor will say, you can not free from diabetes
Don't just see the LDL, but the comparison between triglyceride and LDL
Oh yeah, your bad breath will not stay forever, it's just at the beginning
Stay healthy guys
Hba1c only 4? please tell me exactly what you did? I cut carbs up my exercise regime, but the Hba1c readings still dismal.
Medicine hates it because you cured yourself...no more money ..from consults and prescriptions.
@@pcl76 Keto helps in insulin sensitivity which may result in dealing with diabetes.
@@pcl76 You should try adding FATs into your diet. Not just cutting the carbs. Also try to cut out the processed cooking oils as much as you can. th-cam.com/video/6j60t0juXeQ/w-d-xo.html
I started by cutting carbs. I was diagnosed with pre-diabetes and probably going into full fledged type 2 by the time I started doing something. Made it so much easier. 4 years now. Not perfect but soooo much better.
Brilliant, thank you so much for this!
BMI is not a good indication of your overall health status. Need to check other indices as well such as body fat.
When I was growing up, we fasted intermittently on a regular basis. We called it "daddy/mommy between paychecks starvation," but I think intermittent fasting has a much better ring.
I am sorry but this makes me laugh
LOL....I know that type of fasting too!