Hey y'all! Anyone and everyone is welcome to jump in and join us.

This is the Intermittent Fasting DAily Menu/Results/Accountability Thread. It's where a few of us (or many) are going to log in and encourage each other while we experiment with our own IF plans. You can list or talk about anything--not just your food. I look forward to adding in HIIT (High Intensity Interval Training) and core exercises to my walking plan while practicing IF. So expect to hear about that too. hehe I expect some of us will talk about the known IF side-effects like insomnia, circadian rhythm disturbance, etc. It's all good! Let's hack this IF mofo! mkay?

There is not any 1 specific IF plan--there are so many to choose from, so this is a BYOIFP (bring-your-own-IF-plan) and join the fun! This is the thread where we'll post our daily menus and maybe some piccys at times! We can discuss progress, issues we might notice, look at how we may want to refine our own personal plans. I do think you should be healed from surgery and have your doctor's and RD's blessings to try something like this and you should do a ton of research and reading about Intermittent Fasting.

IF isn't only about weight loss, it's about taking specific measures to limit either quantities, calories, macros, or sometimes only consciously altering eating windows/schedules in order to effect metabolic change and reduce inflammation and improve health markers.

Ok, let's do this thang!!!

Just now, GreenTealael said:

I think maybe just the 20:4 but strictly done will get you there, but your biwel movements have to be on point... Why am I always talking about bowel movements lol...

LOL it's amazing what passes for approved conversation amounts WLS patients.

My poop game is on point. LOL

Every morning, I get up, get a cup of coffee (with caffeine) down that then 3 mouthfuls of water and I go and drop some weight. Like clockwork.

1 minute ago, GreenTealael said:

Blush more, stress less

Your wife is already salivating over you, guaranteed...

She does make mention of how skinny I am now... and then there's the "too deep" exclamations with some push back... that's a pretty interesting occurrence... way TMI I know... sorry, just... it's almost like this is all new at this point.

10 minutes ago, Matt Z said:

LOL it's amazing what passes for approved conversation amounts WLS patients.

My poop game is on point. LOL

Every morning, I get up, get a cup of coffee (with caffeine) down that then 3 mouthfuls of Water and I go and drop some weight. Like clockwork.

Then you will be great whichever protocol you try. Ive done 36hrs by accident once, it was a dry fast though.

24hrs no big deal, feels like euphoria after a while because your body is in repair mode. I've done 36+ 24hr dry fasts in my life... But try pure water wet fast for quick results towards the end of your goal because any little carb you touch is going to act like a sponge after breaking the long fast and cause the scale to go up, glycogen and water but not body fat. You've experienced this already...

Edited October 10, 20187 yr by GreenTealael

5 minutes ago, Matt Z said:

She does make mention of how skinny I am now... and then there's the "too deep" exclamations with some push back... that's a pretty interesting occurrence... way TMI I know... sorry, just... it's almost like this is all new at this point.

Goodness gracious, is everyone doing cardio except me ???

Happy for you... And really happy for her ??????????

11 minutes ago, GreenTealael said:

I think maybe just the 20:4 but strictly done will get you there, but your biwel movements have to be on point... Why am I always talking about bowel movements lol...

You're welcome! hehe

1 minute ago, FluffyChix said:

You're welcome! hehe

Hahahaha hahahaha hahahaha

Just now, GreenTealael said:

Hahahaha hahahaha hahahaha

But, actually that song could be for both you, but maybe even more for @Matt Z in more ways than one IYKWIM! *snort* ?

30 minutes ago, Matt Z said:

I'll admit... I blushed.

I'll bet you don't say that often!

@FluffyChix, weird. I don't have a medscape account.

Just now, Sosewsue61 said:

@FluffyChix, weird. I don't have a medscape account.

Can you screen shot what you were reading and post it as a pic here?

1 minute ago, Orchids&Dragons said:

I'll bet you don't say that often!

LOL not really, but this new body of mine has really changed how people interact with me in person... it's a total head trip!

Lol a diff article first.

News > Medscape Medical News > Conference News > EASD 2018

Cutting Carbs in Morning Equals Better Weight Loss, Waist Size

Becky McCall

October 09, 2018

• 0

BERLIN — Restricting carbohydrate in the morning, in addition to a low-calorie Mediterranean diet, led to improved weight and fat loss, lower body mass index (BMI), and a reduced waist circumference compared with the Mediterranean diet alone, shows a novel but small study from Greece.

Both diets had the same effect on glycemic outcomes in obese and overweight patients, a third of whom also had type 2 diabetes, but the so-called "morning carbohydrate restriction diet" produced slightly worse outcomes with regard to lipids compared with the Mediterranean diet alone.

Dimitrios Tsilingiris, MD, from National and Kapodistrian University of Athens, Greece, presented the findings here at the European Association for the Study of Diabetes (EASD) 2018 Annual Meeting

"The morning carbohydrate-restricted diet might offer certain benefits by favoring compliance...and the rapid weight lowering seen with this diet might be used in the induction of longer-term diets, or be an add-on feature in weight maintenance, even though it wasn't tested for this," he remarked.

It is known that carbohydrate-restricted diets achieve rapid weight and fat loss, as well as improve cardiovascular risk factors and hepatic stenosis in the short term.

"As such, they might be helpful in the management of obesity-related type 2 diabetes. However, these diets often have limited versatility and the availability of low-carbohydrate food can impair compliance. There have also been reports of long-term safety concerns with nutritional deficiencies and mortality," explained Tsilingiris.

He described the rationale underpinning the novel diet, which restricts the amount of carbohydrate consumed before lunchtime. "Normally, overnight we fast and in the morning, with breakfast, our insulin rises and then drops again towards lunchtime. As insulin drops, the fat stores tend to mobilize and act as energy substrates," he explained.

"Theoretically, inducing a lower insulin response after a low carbohydrate breakfast should mean we can prolong the low [overnight] insulin and fat mobilization state, resulting in a net effect on weight and fat loss."

Session moderator John Nolan, MD, from Trinity College, Dublin, Ireland, pointed out to Medscape Medical News that there is a good biological basis for this experimental diet.

"The approach to carbohydrate restriction around breakfast time is supported by the physiological argument that you would have less insulin and that might be the basis for the weight effects. Most people need more insulin at breakfast, so this is a distortion, but maybe it's a good one."

"It's a very practical diet, and if [these findings] can be reproduced, then there could be lots of clinical implications. It's exciting, and it's something to watch," he added.

Mean Calorie Intake for Both Diets Was 1300-1500 Kcal

The study aimed to compare the effect of an 8-week "morning carbohydrate-restricted diet" to a standard hypocaloric Mediterranean-type diet (control) on changes in body weight, body mass index (BMI), waist circumference, and body fat mass (somatometric parameters). Changes to glycemic markers (fasting plasma glucose and HbA_1c) and insulin sensitivity (homeostatic model assessment — insulin resistance; HOMA-IR), as well as lipid profile, were also monitored.

In total, 70 patients (58.6% women) who were overweight or obese, around a third of whom also had diabetes, drawn from obesity and diabetes outpatient clinics in Athens were enrolled in the study. Participants were a mean age of 50 years and had a mean BMI of 34 kg/m². Twenty-four had type 2 diabetes and had been on stable treatment for at least 3 months.

After being allocated a daily caloric intake, each participant was randomized to one of the two diets:

• For the morning carbohydrate-restricted diet, participants consumed between 300-500 kcal of very low carbohydrate foods (for example, eggs, hard cheese, ham, sausage) divided between breakfast and midmorning snack.

• The Mediterranean diet (control) comprised 300 kcal of typical Mediterranean foods divided between breakfast and midmorning snack.

The two diets were identical for the rest of the day and comprised typical Mediterranean foods; remaining calorie intake was divided into lunch (45-55%), snack (10-20%), and dinner (30-40%). Participants were asked to keep a stable level of activity throughout the follow-up period. Mean calorie intake was between 1300 and 1500 kcal/day for both diets.

"From baseline to 8 weeks, both groups showed clinically meaningful improvements in somatometric parameters with statistical significance in both groups," reported Tsilingiris.

However, there were also differences.

"By study end, there was a mean 3.5 kg (7.7lb) greater weight loss for those on the morning carbohydrate-restricted diet versus the Mediterranean diet [P < .001]; and a difference of -1.05 kg/m² [P < .001]; -3.21 cm² [P < .001]; and -1.45 kg [P = .032] for BMI, waist circumference, and fat mass loss [respectively], all in favor of the morning carbohydrate-restricted diet," added Tsilingiris.

And more patients in the morning carbohydrate-restricted diet group lost 5-10% of total body weight than in the Mediterranean diet group, both by end of week 4 and 8 (at week 8: 77.1% vs 31.4%; P < .001).

Everyone in the morning carbohydrate-restricted diet group achieved loss of baseline body weight of ≥ 5%by study end compared with 65.7% in the control group (P < .001).

Does Lack of Effect on Lipids Negate the Findings?

With respect to the other measures, including HbA_1c, the results showed no significant differences between the two groups.

Finally, regarding the plasma lipid profile, high-density lipoprotein (good) cholesterol declined in both groups, from 1.28 to 1.21 mmol/L in the morning carbohydrate-restricted diet group and from 1.4 to 1.33 mmol/L in the Mediterranean diet group.

But triglycerides fell a little, and to a greater degree, among those on the traditional Mediterranean diet, from 1.51 to 1.19 mmol/L, than among those on the morning carbohydrate-restricted diet, from 1.33 to 1.16 mmol/L.

Following the talk, an audience member commented on the lack of any meaningful effect on lipids: "There is a modest beneficial effect on weight with the morning carbohydrate restriction, but the lipid results were less encouraging. So if we look overall, I'm unsure it is worth having a small effect in weight reduction versus a less beneficial effect on lipids."

Tsilingiris and Nolan have reported no relevant financial relationships.

European Association for the Study of Diabetes (EASD) 2018 Annual Meeting; October 4, 2018; Berlin, Germany. Abstract 193.

For more diabetes and endocrinology news, follow us on Twitter and on Facebook.

• 0 Read Comments

Medscape Medical News © 2018 WebMD, LLC

Send comments and news tips to news@medscape.net.

Cite this article: Cutting Carbs in Morning Equals Better Weight Loss, Waist Size - Medscape - Oct 09, 2018.

7 minutes ago, Sosewsue61 said:

Lol a diff article first.

News > Medscape Medical News > Conference News > EASD 2018

Cutting Carbs in Morning Equals Better Weight Loss, Waist Size

Becky McCall

October 09, 2018

• 0

BERLIN — Restricting carbohydrate in the morning, in addition to a low-calorie Mediterranean diet, led to improved weight and fat loss, lower body mass index (BMI), and a reduced waist circumference compared with the Mediterranean diet alone, shows a novel but small study from Greece.

Both diets had the same effect on glycemic outcomes in obese and overweight patients, a third of whom also had type 2 diabetes, but the so-called "morning carbohydrate restriction diet" produced slightly worse outcomes with regard to lipids compared with the Mediterranean diet alone.

Dimitrios Tsilingiris, MD, from National and Kapodistrian University of Athens, Greece, presented the findings here at the European Association for the Study of Diabetes (EASD) 2018 Annual Meeting

"The morning carbohydrate-restricted diet might offer certain benefits by favoring compliance...and the rapid weight lowering seen with this diet might be used in the induction of longer-term diets, or be an add-on feature in weight maintenance, even though it wasn't tested for this," he remarked.

It is known that carbohydrate-restricted diets achieve rapid weight and fat loss, as well as improve cardiovascular risk factors and hepatic stenosis in the short term.

"As such, they might be helpful in the management of obesity-related type 2 diabetes. However, these diets often have limited versatility and the availability of low-carbohydrate food can impair compliance. There have also been reports of long-term safety concerns with nutritional deficiencies and mortality," explained Tsilingiris.

He described the rationale underpinning the novel diet, which restricts the amount of carbohydrate consumed before lunchtime. "Normally, overnight we fast and in the morning, with Breakfast, our insulin rises and then drops again towards lunchtime. As insulin drops, the fat stores tend to mobilize and act as energy substrates," he explained.

"Theoretically, inducing a lower insulin response after a low carbohydrate breakfast should mean we can prolong the low [overnight] insulin and fat mobilization state, resulting in a net effect on weight and fat loss."

Session moderator John Nolan, MD, from Trinity College, Dublin, Ireland, pointed out to Medscape Medical News that there is a good biological basis for this experimental diet.

"The approach to carbohydrate restriction around breakfast time is supported by the physiological argument that you would have less insulin and that might be the basis for the weight effects. Most people need more insulin at breakfast, so this is a distortion, but maybe it's a good one."

"It's a very practical diet, and if [these findings] can be reproduced, then there could be lots of clinical implications. It's exciting, and it's something to watch," he added.

Mean Calorie Intake for Both Diets Was 1300-1500 Kcal

The study aimed to compare the effect of an 8-week "morning carbohydrate-restricted diet" to a standard hypocaloric Mediterranean-type diet (control) on changes in body weight, body mass index (BMI), waist circumference, and body fat mass (somatometric parameters). Changes to glycemic markers (fasting plasma glucose and HbA_1c) and insulin sensitivity (homeostatic model assessment — insulin resistance; HOMA-IR), as well as lipid profile, were also monitored.

In total, 70 patients (58.6% women) who were overweight or obese, around a third of whom also had diabetes, drawn from obesity and diabetes outpatient clinics in Athens were enrolled in the study. Participants were a mean age of 50 years and had a mean BMI of 34 kg/m². Twenty-four had type 2 diabetes and had been on stable treatment for at least 3 months.

After being allocated a daily caloric intake, each participant was randomized to one of the two diets:

• For the morning carbohydrate-restricted diet, participants consumed between 300-500 kcal of very low carbohydrate foods (for example, eggs, hard cheese, ham, sausage) divided between breakfast and midmorning snack.

• The Mediterranean diet (control) comprised 300 kcal of typical Mediterranean foods divided between breakfast and midmorning snack.

The two diets were identical for the rest of the day and comprised typical Mediterranean foods; remaining calorie intake was divided into lunch (45-55%), snack (10-20%), and dinner (30-40%). Participants were asked to keep a stable level of activity throughout the follow-up period. Mean calorie intake was between 1300 and 1500 kcal/day for both diets.

"From baseline to 8 weeks, both groups showed clinically meaningful improvements in somatometric parameters with statistical significance in both groups," reported Tsilingiris.

However, there were also differences.

"By study end, there was a mean 3.5 kg (7.7lb) greater weight loss for those on the morning carbohydrate-restricted diet versus the Mediterranean diet [P < .001]; and a difference of -1.05 kg/m² [P < .001]; -3.21 cm² [P < .001]; and -1.45 kg [P = .032] for BMI, waist circumference, and fat mass loss [respectively], all in favor of the morning carbohydrate-restricted diet," added Tsilingiris.

And more patients in the morning carbohydrate-restricted diet group lost 5-10% of total body weight than in the Mediterranean diet group, both by end of week 4 and 8 (at week 8: 77.1% vs 31.4%; P < .001).

Everyone in the morning carbohydrate-restricted diet group achieved loss of baseline body weight of ≥ 5%by study end compared with 65.7% in the control group (P < .001).

Does Lack of Effect on Lipids Negate the Findings?

With respect to the other measures, including HbA_1c, the results showed no significant differences between the two groups.

Finally, regarding the plasma lipid profile, high-density lipoprotein (good) cholesterol declined in both groups, from 1.28 to 1.21 mmol/L in the morning carbohydrate-restricted diet group and from 1.4 to 1.33 mmol/L in the Mediterranean diet group.

But triglycerides fell a little, and to a greater degree, among those on the traditional Mediterranean diet, from 1.51 to 1.19 mmol/L, than among those on the morning carbohydrate-restricted diet, from 1.33 to 1.16 mmol/L.

Following the talk, an audience member commented on the lack of any meaningful effect on lipids: "There is a modest beneficial effect on weight with the morning carbohydrate restriction, but the lipid results were less encouraging. So if we look overall, I'm unsure it is worth having a small effect in weight reduction versus a less beneficial effect on lipids."

Tsilingiris and Nolan have reported no relevant financial relationships.

European Association for the Study of Diabetes (EASD) 2018 Annual Meeting; October 4, 2018; Berlin, Germany. Abstract 193.

For more diabetes and endocrinology news, follow us on Twitter and on Facebook.

• 0 Read Comments

Medscape Medical News © 2018 WebMD, LLC

Send comments and news tips to news@medscape.net.

Cite this article: Cutting Carbs in Morning Equals Better Weight Loss, Waist Size - Medscape - Oct 09, 2018.

Thanks!!!!

Thanks for this study!!! IMO the reason for such a small change in lipids are because the carbs in both diets were still too high to demonstrate the superior lipid profiles from low carb/keto dieting. I'm sure we can expect a visit from the Coven, erp, I mean Summerset or Creek to vilify me and hound one of my posts where I mention ketogenic or low carb diets or restricting carbs as a means of controlling lipids and improving weight loss. LOL. Geeze, you'd think I'm the one making up these dietary findings...*snort*

11 hours ago, GreenTealael said:

Goodness gracious, is everyone doing cardio except me ???

Happy for you... And really happy for her ??????????

Best workout ever .... beats the gym any day!