I may give IF a try, or at least the meal skipping thing and not call it IF
Intermittent Fasting
I understand many people being resistant to Fasting. It initially didn't make sense to me. I researched it for months before trying it.
The first time I tried it, I did an 24 hour fast with no problem. However, I took a small cooler of food to work, just in case.
The longest fast I did was 36 hours with no problem.
Initial Intermittent Fasting Issue
The individuals who initially have an issue with Intermittent Fasting are those consuming a High Carbohydrate Diet; they are glucose dependent.
That means they need to eat frequently or their blood sugar drops and they don't feel good.
Metaphorically speaking, for these individuals glucose is somewhat like a drug. When deprived of it, they go into withdrawal.
The Solution
Dr Mike T. Nelson is one of the leading researchers on Intermittent Fasting.
For individuals who are glucose dependent and have a hard time with Intermittent Fasting, Nelson recommends easing into it.
Let's say that you consume your last meal at 6 pm and breakfast at 6 am.
Instead of having breakfast at 6 am, extend it, wait until 8 am or 10 am before consuming something.
Think of Intermittent Fasting as "Progressive Resistance Training". Just as you'd slowly increase your load/ bar resistance each week; slowly increase the length of your fast each week.
Brad Pilon, another leading research on this, is a proponent of the 24 hour fast.
Pilon states that a fast over 12 hours means you are successful. Pilon goes on to say that if after let's say 14 hours you are hungry and need something to eat, EAT. You have already accomplished the main goal of fasting for 12 hours.
I try to get healthy fats like avocado and olive oil.
Healthy Fats
Monounsaturated Fats (avocado and Olive Oil) have some great healthy benefits.
However, Saturated Fat is also healthy. The "Cholesterol Hypothesis" Ancel Key's promoted in the 1960's and is a myth. There is no reputable research that supports this.
Saturated Fat
Research has demonstrated that in increase in Saturated Fat actually increases HDL, good cholesterol.
It also increases LDL. LDL has been mislabeled as bad, which it may or may not be.
The determinate factor is the Particle Size Percentages of LDL.
A high percentage of Particle A is good. A high number of Particle B is bad.
Saturated Fat increases LDL. However, the increase is in Particle A, the good. Thus, in this case, an increase in LDL is a good thing.
Personal Note
On the Ketogenic Diet, I consume between 210 to 270 gram of fat. Approximately, 40% is Saturated Fat, 40% Monounsaturated and around 20% Polyunsaturated.
My lipid profile was good before going on the Ketogenic Diet. It is now great.
The main thing I've noticed with currently trying to get plenty of protein is that it's very easy to overshoot calories if I eat fatty meats or eggs with all the yolks or full-fat dairy. So, I have to embrace some of the low-fat options to get a balance.
Decreasing Fat Intake
It is hard to comment on this without more specific information.
To reiterate, I am a proponent of decreasing carbohydrate intake before fat.
The majority of individual, athletes as well, needing to consume a high carbohydrate diet is built on misinformation. That especially true with resistance training (Phosphagen Energy System) and Endurance (Oxidative Energy System)
Sports that are moderately intensive and moderately long as well as high volume training may need to consume a high carbohydrate diet. Thus, the sports/activity criteria determines the amount of carbohydrates needed.
However, some research indicates other wise
Cross Fit Keto Diet
Recent research by Rachael Gregory (board-certified Nutrition Specialist, Athletic Trainer and Strength and Conditioning Coach) demonstrated that when Cross Fit athletes were "Keto Adapted", they performed just as well as individual on a high carbohydrate diet.
The added benefit was that the Keto Diet Cross Fit group decrease body fat while maintaining muscle mass.
The Upside Down Keto Diet
The Ketogenic Diet turns everything upside down; the Food Pyramid is turned upside down. Fat are on top and carbohydrate are on the bottom.
Also, protein requirements drop below what is recommended for those on a high carbohydrate diet.
1) Ketones (fractured fats) are utilized first, preserving muscle mass. The same occurs with Intermittent Fasting.
2) Leucine (the anabolic amino acid) levels in the body increase. That because ketones preserve and protect Leucine rather that utilizing it for fuel, which occurs on a high carbohydrate diet. That occurs with Intermittent Fasting.
Lowering Calories
Dropping weight/decreasing body fat is all about lowering calories.
However, the percentage of Fat/Protein/Carbohydrate Ratios-Percentage can be maintained with Intermittent Fasting.
Intermittent Fasting Benefits Summary
1) Metabolic Flexibility: Your body become a "Hybrid Car" able to switch between electricity (ketones/burn body fat) and gas (glucose) dependent on the activity.
2) Decreased Caloric Intake: Skipping a meal or meals, lower you calorie intake.
3) It increase "Fat burning hormones"; nor-epinephrine, epinephrine, and cortisol. Acute increases in cortisol burns fat, not muscle.
4) It allows you to have some junk food, now and then.
Kenny Croxdale