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From:	Just Me (67.137.157.170)
Subject:	Re: Dr D thoughts on Intermittent Fasting
Date:	March 2, 2012 at 10:02 am PST

In Reply to: Re: Dr D thoughts on Intermittent Fasting posted by Rob on March 1, 2012 at 7:09 pm:

Hi Rob,

I have a few comments/thoughts here I'd like to present for whatever they may be worth to you. So, bear with me, as this may get long!

First, here is one of Dr. Graham's comments on weight loss from the archives here:

http://www.vegsource.com/talk/raw/messages/100024975.html

"I would be focusing on strength exercises, and high-intensity training. Mix it up, change your routines now and then, or they become far less effective. Put on muscle to lower your bf%. The fat will drop if you persist."

And, here are some things you may find helpful from The Perfect Health Program series:

"If you want to design a really effective and efficient fat loss program, it is going to look at diet and exercise, as well as other lifestyle issues. The efficiency of the body is going to be affected dramatically by how much sleep you get and if you have underslept, aberrant physiological patterns can develop that can have a negative impact on your weight loss."

AND

"[T]o a very limited degree . . . we can play around a little bit, not so much with the 80/10/10 ratio, but with the total calories consumed by increasing the amount of vegetable matter and decreasing the amount of fruit matter in the diet. This is because vegetables provide us with fewer calories per bite than fruits on average. We are only talking here about a person trying to lose two or three of four or maybe five hundred calories per day. . . . We are only looking at a few hundred calories and so whether we eat two pieces of fruit less and make up for it with a few extra cucumbers will generally provide us with say ten calories a piece (and this is just a guess off the top of my head), but it doesn't take much to give us a hundred calorie differential. Unless we want to lose another hundred calories, then we make up by walking an extra mile or two or jogging a mile or two or swimming for a period of time or
riding a bicycle. The difference between weight loss and weight gain is going to be simply a matter of a couple of hundred calories, but spread out daily over a longer period of time. It's about direction, not speed.

To shift that by 100 calories a day intentionally is such a small amount, for most people it's not a noticeable change in the 8/1/1 concept that I'm expressing or ratio of fruits to vegetables that I'm expressing. It's about eating a couple of extra celery stalks or a few extra leaves of lettuce, it's not something dramatic that might make someone say 'Well, now two out of my three meals I just sit down and eat tomatoes.' No, I would not recommend that, you are going to grossly starve yourself of sufficient calories and appropriate nutrients, and caloric nutrient ratio is going to get completely fouled up. . . . It is not a long-term approach to diet, nutrition, health, or weight loss."

Okay, lots more where that came from, so if you want to learn more I highly suggest purchasing the Program for yourself.

All this said, Rob, I am wondering if you have a completely different definition of "fasting" and "calorie restriction" than what Dr. Graham promotes. For one, you say you think that the fact that Dr. Graham doesn't eat his first meal until after he exercises in the morning to equate to fasting. From my understanding, Dr. Graham still gets in his approx. 3000 calories per day; he just does it in two large meals. And, I have to agree that I would not like to eat before exercising if I exercised first thing in the morning! Exercising on a full tum is no fun to me! And, as you can tell, the "calorie restriction" Dr. Graham is suggesting is a 100 calories, give or take, per day. He suggests not losing more than a pound or two of FAT per month, and no more than 1 pound of FAT per week.

Anyway, hope this helps. If not, no hard feelings and thanks for reading anyway. :)

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