I know keto.

But how do you do intermittent fasting?

Can share your experience?

I want to get fit and fitter.

Good practice. Don't eat after lunch.

Lose fat very fast.

But have to exercise too to maintain muscle and protein. If not, become very thin.

BTW, this intermittent fasting is an ancient practice, recently rebranded by nutritionist.

This post has been edited by Chrono-Trigger: Jan 11 2019, 03:02 PM

u 14th floor better fatass

Intermittent fasting, with lower total calories intake in a day, is definitely better than the unhealthy keto diet. Balanced diet pls.

instead of IF/Keto (diet-based)

how bout just hitting the gym and start shredding your muscles, do HIIT and compound training

Its need discipline...
But msia too many good food.
The weight will eventually come back

Intermittent fasting will not help. Just reduce portion stage by stage. You will not get tired and your body will adapt naturally.

its good.. i still do it now.. in 1 month my weight loss nearly 7kg...

as fatass who recently become skinny with IF+exercise, diet play 80% of the role. Exercise only around 10-20%. also fatass should only focus on cardio to break the adipose layer under the skin. not those compound training

dafaq

IF work. I lose 11kg in 60 days. Never try dont tok kok

the downside of IF is
if u break IF

your body will not be sustainable.

Breakfast and lunch as usual.

No more food after that until the next day?

If hungry keep drinking water?

Keto diet very hard and expensive to maintain with Asian Cuisine.
Everything also rice/noodles/bihun/etc.

Want those protein/fat heavy, you gotta pay.

Or masak sendiri.

I agree with teehk_tee. More like forced hunger. Once you stopped, your body continuously craved for food. Reduce by stage takes longer time but your will adapt to it.

1) Balanced diet
2) 1000 calories intakes per day only
3) Gym everyday
4) No sugar & junkfood, period

What is compound training?

Yea man.

Fck the food.


Owai

After you reach your goal, there will be around 14 days-30 days transition period that you need to adjust your diet (increase consumption) slowly. do it correctly and you can maintain.

But true, if you break in the middle or straight away makan like fatass again after reaching your goal, you'll bounce back.

I've stop fasting since new year and in process of increasing the calories intake. Weight fluctuate, but not spike like hell la

eat vegetarian more good for health

couch potato detected

8hrs eating period and 16 hrs fasting period. same calories intake. if want to do fitness, do it before you start your eating period.

basically skip breakfast, and no supper. cramp all 3 meals within 8 hours period.

Basically , you either have an opening of 6 - 8 hours for your meals, try to have your meals from 12 pm to 8 pm, every effective

Water, coffee or tea (without sugar or milk). Apple cider.

i skip breakfast. only eat lunch and dinner

Usually I would take a bit portion for lunch. Then after mid-day, no food until next morning.

Body feels very light and healthy.

why not both
for intermittent fasting to maximize its effect, to go ketosis, do keto diet

intermittent fasting concept is just like normal muslim fasting where you see them lost weight
the longer you go without food, the better
the first 4-6 hours our body use glucose in blood for energy
after that our body start to hemolys the fat for energy (gluconeogenesis)
and this produce ketone in blood
instead of a bad thing like ketone in people with dehydration with kidney injury and muscle injury, here you break down your fat

its not about calorie or type of food
more on timing of meal.
for IF beginner, its easy to just have your fasting period started when you sleep or it included your night sleep since its easier to brush off your hunger and get back to sleep. and then skip the breakfast. skip as long as you can probably delay it to 9am, then 10am, then 11am, then 12 am and so on, keep on increasing your fasting time and decreasing your non-fasting time.

IF really work
i started early november when i reach 100, now im 88, going to keep doing IF until 75-78kg before i go to norway for travel on march

This post has been edited by darosha: Jan 11 2019, 03:19 PM

There are tons of IF method there but I prefer OMAD

I eat only 1 meals a day and the time is only 6-8pm (prefer to eat homemade dishes)
Rest of the day only drink plain water
5kg lost in 1 month

Dont forget to do HIIT once a day

Ancient people do it from 6am-12pm eating time, no food from mid-day to next morning. 18 hours fasting.

I thought breakfast is the most important diet.

Why not eat breakfast and skip lunch

Topkek.

Not buying those magazine for a long time and compound training this word didnt even exist a few years back.


Inbe4 all exercise are compound training lel.

Very effective ka. Can share your experience? How many kg

Keto 1 week 1kg yo
Personal experience

stop eat b4 8pm,been doing this for years

for me skip breakfast is easier...

eat lunch 1pm and dinner 8 pm.

Yes we can drink water...


Search youtube, people not eat for more than 5 days and okay...

Search also autophagy.... during IF, our cell will eat bad cell and generate growth hormone...

So now you have awesome emino body ?

Eat between 12pm to 8pm. Any hours outside of that don't eat, just drink water.

From what i read, the point of intermittent fasting is to force the body to go into starvation mode and burn energy from your fat. Something just reducing portion cannot achieve.

Easiest way to IF is to eat 12-8pm. Not so difficult to stop having late supper and skip breakfast.

Which type of intermittent fasting do you want to do?

Normal 16/8 is like normal Muslims fasting, there's 24 hr fasting and even 36.

Biggest problem doing this is the body not so good at adapting fat for energy. So you will likely kene keto flue. Even after a year pon still a problem as you'll get headache and disoriented while driving.


I already did it for a one year 3 months. Lost 35 kg already.

Do a hybrid of both.

Go low carb for some of your meal and follows intermittent fasting.

Join FB group Intermittent Fasting Malaysia. Lots of tips and IF method there.
Also picture of they who succeed

You have access to gym and squat rack or not? Compound training - big 3 lifts. Bench press, squat, deadlift.

during fasting month i always lose 8-10 kg because i only eat like crazy after break and too lazy too wake during mornings.

So i fast about 23 hours a day.

Joe, I agree with you as I also went through intermittent fasting. I too lost 12 KG in 50 days.

TS, if you wanna go the intermittent fasting route, what I did was you can eat anything with your choice of whether you wanna indulge in (breakfast, lunch or dinner). My choice was to have anything that I like for breakfast but starve for the rest of the day and have milo with full cream milk for dinner.

Do Not listen to your stomach, soldier through the hunger to get results.

This post has been edited by moonsatelite: Jan 11 2019, 03:38 PM

Been doing for bout a year already and I don't see a reason to break it. Realized that eating is mostly just a habit, like breakfast.

Manyak effective bruuu, in less than a month, 66kg -> 61kg. Body fat 16% -> 12%.

intermittent easier than keto ..but u can combine both ..after fast have keto diet

been weightlifting for years too, got the shape,but not definition as my body fat still high
no 6pax tho

Just what brolin say....

i cut my carbs intake, n consume mainly vege, meats, eggs; lost quite a lot of weight, n feel healthier

u dun have to go full keto like high oil consumption n zero carbs, but just minimize ur carbs intake coz as an ordinary individual (working/sitting in the office), u dun need those energy from carbs to live ur day, except those who do manual/hard labor works, or do intensive exercise/work out, then they need those carbs (for huge n quick energy), or else the daily intake of vege, meat, egg (as source of energy n nutrients) is sufficient

we Malaysians tend to consume alot of carbs for the sake of eating, when we dun really those energy (instant) from carbs; ur body fat is the energy (tho slower to be processed n turned into energy) has been long neglected n underutilized

This post has been edited by bylkw2: Jan 11 2019, 04:10 PM

eat your daily required calories within 10am - 6pm

other times just drink water

But dont understand on skipping breakfast. Isnt that most important?


And if no breakfast can hit gym? Got energy ka

Thanks bro

Can. maybe first week you'll feel slightly weaker / less energy. But after awhile your body adapt.

If you want eat breakfast then eat la. but make sure dont eat 16 hours before. Means if breakfast at 7am, eating windows to 3.00pm then you start fasting. Also from 7am to 3 pm don't binge eat. Eat at 7am stop then eat again at around 2-3pm then stop eating until tomolo. Then when ready can wider fasting time to 18 hrs, 20 hrs, 24hrs.

Don't skip breakfast is a lie. I feel fine to start my day with just plain water.

Well, technically, if you IF 12-8pm, when you start your meal of the day with lunch at 12pm, that is your 'break fast'.

Ok. Fasting window.

Thanks a lot!!

Thank you all for the great sharing. Cant tag 1 by 1.

Thanks

Thanks man. Appreciate that

Omg let me check it out

I was like you last time, believing that. Turns out, it was a campaign promoted by Keloggs back in the 60s to sell cereal. So the modern society grew believing that. In reality, the hunter (prehistoric human) only eat once a day, sometimes a few other day and it turns out we can adapt our body to that too.

I started dieting sometime in August and then picked up IF around October and never looked back. Lost 14 kg thanks to IF, cardio and gym. Didn't skip breakfast ilbut instead skipped dinner. The best part is my energy level during IF never felt low throughout the day, only the hunger pangs occasionally came. IF boost my concentration level at work and its so much fun feeling light in the stomach compared to before when you're always feeling bloated. After fasting for more than 16 hours, your stomach is like in a closing shop stage, hence effectively helping your body harness its energy to good use.

I did this for the long term, and I still haven't stop my diet, but IF has become part of my lifestyle and it truly felt natural at this point. Occasionally, if I want to enjoy eating out with friends and family, I could do just that. I don't want to be too strict on myself and allow the occasional cheat day because if you listen to your body and treat it well, not only you'll look healthy, but also happy.

Don't be afraid to try IF, its very flexible and easy to try for beginners. Keto on the other hand is more stringent to follow qnd not really suitable for long term dieting.

I dunno it seems like a myth to me. At first also I thought if no breakfast then cannot gym, but I found out that I can lift better. Guess the stored fats are good source of energy.

Reason people skip breakfast because some feel its easier. If last eating window at 8pm then fast until 12pm. Wake up go to work without breakfast then eat at lunch time.
Then when used to it can push your lunch time later to 1pm, 2pm, until to back at 8pm for 24hrs fast. And yes, breakfast not important.

Keto for me is fucking useless
just count your macros
follow IIFYM(if it fits your macros) diet.

Intermittent fasting is just like any diet/body building "idea", some people are all for it some find it useless just like keto.
But I do intermittent fasting without actually wanting to do intermittent fasting, it's just how I eat.
8pm dinner, next day don't eat breakfast until 11-12pm eat brunch

Convert to a low a low calorie diet.
Stop fast food and sugar.

Consult a dietitian in a hospital.

Exercise.

Great sharing, thanks for spending time writing this.

Appreciate it.

Gonna try and update you guys on this

Gonna try this out. Thanks

Omg from october until jan you get rid of 14kg!!!

Great job. Gonna try that

dey for most normies fasting is their daily routine they don't even know they're doing it

go outside and look at all those blue collar workers, especially those kuli2 working in kedai makan, food is free for them, 2 times a day, usually at set times 12 hours apart, hostel is included

they don't eat in hostel, they eat during working hours coz it's free in-house, and there's really no reason to spend money eating outside, unless it's their day off

12:12 intermittent fasting and they don't even know they're doing it

TL;DR: most pipul is doing it, it's nothing special, you can doo eet too

hmm interesting . IF

skip dinner onli can?

as long as you dont eat for minimum 16 hours you are good to go

icic thanksss

Malam lapar makan biskut habis la IF

reduce rice and no late nite supper = win.
True story

how abt calories burn > calories intake
if hungry eat fruits, real fruits

This post has been edited by junsheng: Jan 11 2019, 05:17 PM

Come to my facebook group, link on my siggy or search "Intermittent Fasting Malaysia" on fb. I bet someone there will guide as long you don't ask noob question before using search bar.

Thanks man, will join

Its like telling study hard then you can drive bmw.

But some pama kaya direct buy bmw i8 already.

my IF..

start eating at 12pm - 8pm last meal..

go to gym once every 2 days..

Repeat everyday..dont knw got lose weight or not cuz i dont hv a scale at home..

but feel healthier..

I cant take keto, but IF helped me lose fat fast.

Just that I feel weak working out when on IF

Yea, I weigh myself everyday. It fluctuates most times but sometimes due to water weight. But the overall body outlook defibitely a big difference even if the weight doesnt change much. As we workout, our muscles are more toned hence looking fitter rhan before.

Compound training is a general term,

Vs isolation muscle training

So example, bench press, squat, deadlift
These simple exercises work a series of muscles all at once, so the gains are more effective. But posture has to be correct, and the set intensity also see up to your style.

That is because IF tricks your body into hibernation mode.

And a lot of discipline has to go to timing.
once hit festive seasons your IF will wasted and turn back a few weeks. IF u have to maintain for a long duration, once stop without adjusting your intake your weight bounces back real fast.

If you start going for HIIT and squats deadlifts cardio. Ive been eating upwards of 2600-3000 cals/day yet my weight and fat % is dropping quite steadily.

High protein, high fibre, low-moderate carb, low sodium/sugars.

This post has been edited by teehk_tee: Jan 11 2019, 06:21 PM

Do it! I'm not even a disciplined person and I thought the results were quite obvious.

Taken 3 months ago

IF works. Lost 5kg in a month.

Thanks bro, hnnnggghhhhh

This is stupiak mentality

U wan fitter n fitter... U go exercise

Story ended

Nice interior design

wow merecikkk

1 is proven another is based on correlation

want 2 drive bmw also got proven method 1
how 2 lose weight & drive bmw if u always look 4 easy way

no, 1 is common sense, 1 is fact.

how to lose weight. stop eating, then you lose weight.

topkek, thanks for being useless.

Just eat less oily / deep fried food, drink less sweet sugary water, have light dinner early before 7pm, drink lots of water, exercise regularly and sleep early.

No need to skip meal, fat will slowly go away and you will become fitter.

didn't say u stop eating don't twist n turn ok
i just say calories burn > calories intake, u still can eat, provided u exercise lah
uh uh ah ah eh eh oh oh is also a form os exercise also

I prefer skip breakfast because if you skip dinner later at night cannot sleep because stomach *kruk* *kruk* problem liao.

Friend of mine took 6months to become very thin from a fatass guy...he skip rice for meal..only eat roti 6month ls straight...after that he hamtam nasi few month later become fatass again ahahahahah

TS is just asking simple question regarding IF, yet some peole in here is steadily straying away from topics lol

later lose argument then on grammar nazi mode, without contributing to TS thread

Fasting is better, give you digestive system rest time

its ok la