If you are catching up from a weekend away, make sure you check out this post to see if you are the giveaway winner & participate in a conversation about unrealistic expectations!
Ever since I started following an IF eating plan last week I have gotten a few questions that I wanted to address here for the masses! =) If there is a question I don't answer here, I direct you to the master and creator of IF and his FAQ/common misconception page.
1. Won't fasting slow down your metabolism?
No. In what is viewed as the most extensive review of studies on meal frequency and metabolism, the NIH found "no difference between nibbling and gorging." So, no, eating 6 small meals a day does not "stoke the metabolic fire" or elevate your metabolism.
2. Doesn't fasting induce "starvation mode?"
There is a tendency among the fitness and bodybuilding industry to believe that "starvation mode" is easy to enter and cause; that catabolism will occur the moment we stop keeping vigilant guard. This is simply not true, folks. In a study conducted by the NIH, the earliest evidence of a slowing metabolism occured after 60 hours of fasting.
3. Skipping breakfast is bad!
Yes, numerous studies have shown that people who skip breakfast tend to be more overweight than those who eat breakfast. But correlation does not equal causation -- meaning that while these studies have frequently been interpreted as "skipping breakfast makes you fat," they should be seen through a lens of, "people who skip breakfast tend to be overweight."
So, if skipping breakfast in and of itself isn't causing these people to be overweight, what is?
1. People who skip breakfast may be the type who don't eat breakfast but then make up for it by overindulging in lunch, dinner, and evening eating.
2. People who skip breakfast tend to be less concerned with their fitness than people who eat breakfast.
4. What do you eat?
Yeah I have to admit I'm sort of a complicated eater now. Ovo-pescetarian, high-protein bodybuilding diet + intermittent fasting makes for some unique meals. But I enjoy them! This, for example, was my first [read: smallest] meal of the day yesterday [1700 cal day total -- I'm cutting!!, chest + hamstrings day]:
|Two tilapia fillets, two over-easy eggs, and 40g of oatmeal + 1/2 scoop vanilla rice protein powder + cinnamon + applesauce + nutmeg|
So maybe other people already realized this but I was so thrilled to learn that fish (tilapia in that pic) tastes AWESOME dipped in egg yolk. Seriously. Amazing.
I would not recommend anyone with a serious medical condition start IF without talking to their doctor. It's just common sense.
I also would not necessarily recommend IF to anyone who has struggled deeply with an eating disorder in the recent past, or who has unresolved issues with said eating disorder. As a former anoretic, I can personally say that the 'high' of being fasted -- the energetic feeling, the "I don't need food" thoughts, the empowerment that can be felt when one does not need to be tied down to an eating schedule -- can be very tempting and almost addictive. It is, occasionally, difficult for me to dismiss thoughts of, "I could definitely fast for another 2 hours." Luckily, my goal is strength, muscle and power -- and so I am not easily swayed. But I can see that someone who is a little closer to the brink of their disease would have to fight not to be sucked back in.
Does anyone have any other questions about IF/how I eat/etc? :) I am more than happy to answer!
What are some common misconceptions about the ways you eat / work out / etc?