Your BBQ and birthday cake episode was clearly a scheduled carb re-feed as described in that article! So it's all good!
I have certainly noticed a difference with different length eating windows. A 5 hour window is certainly enough to cause a weight drop whereas sticking to 8 hours will result in weight gain. Around 6-7 hours seems to suit me best. You can play around with the length of the window to see what works for you, but remember that the occasional departure is not a problem.
Good luck with the weigh-in!
Trialling 5:19
by rawkaren on 28 Sep 2014, 21:49
I had 24 hours off as we hosted a BBQ at work for some visitors. My diet had been clean all week, but I succumbed to the tortilla chips (my downfall) and some chocolate. I felt so uncomfortable eating later in the day I had to go to bed at 9pm as I was so tired! Yet, the next day I felt out of synch and ended up eating birthday cake.
So I got back to it yesterday and today, but it was effectively a back to back 5:2. I don't think you should combine 19:5 with 5:2, but I felt I had seriously over-eaten Thurs/Fri so I wanted to do it.
I have been reading some recent research on the health benefits of fasting again to gain some insight and understand more of what is going on. Most of the research (Longo and Mattson), tend to focus on anti-aging benefits and reduced IGF-1. I also posted something on the site from Dr. Bojan http://www.lift-heavy.com/intermittent-fasting/ who tracked studies between animals and humans. The animal tests are quite promising, but frequently, tests with humans tend to have other things going on with them. I was quite taken with a re-read of something posted on Leangains which quoted one of the Varaday pieces of research which claims that in some IF studies, weight loss consisted of 90% fat mass, vs standard calorie restriction which was 75% fat mass. The common theme though is that we really don't know as studies have not been around that long.
One of the ones that caught my eye was one by Chen, Adams and Perin who showed a major new finding that cycles of prolonged fasting (2-5 days) promote the regeneration of the immune system supressed by ageing and chemo..
My favourite article was on the leangains site http://www.leangains.com/2010/06/interm ... -body.html which looks at how fat is mobilized. It gave me renewed impetus to stick to a fasting window.
I weigh tomorrow.
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Focus on your actions, not the result.