A 24 hour fast is not going to hurt you or magically cause you to lose muscle. When you start fasting you realise how much you really just enjoy eating food. Pretty sure you only lose muscle when you run out of fat. Nobody has proved that fatloss isn't really down to calories intake vs calorie expenditure. No, he doesn't need to use hyperbole. Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. The most extreme is a “dry fast,” consuming nothing at all (food or water). Friday 2020-10-16 14:00:05 pm : Dry Fasting Weight Loss Reddit | Dry Fasting Weight Loss Reddit | | Abs-Diet-Plan-Without-Losing-Muscle More work is required in this area to investigate this phe-nomenon further. The other study had 800 kcals which means it isn't a true fast. Water fasting means drinking only water, but consuming no calories during the fast. So any fast shorter than that is absolutely fine. Extended fasting should only be used for specific health and therapeutic purposes. In my head more than anything. That means that fasting is more than 4 times better at preventing lean tissue loss. How Long Can I Fast Before I Start Losing Muscle? the subjects in the fasting group maintain their new stable body weight?’, because this is contrary to common sense. Many studies have been done on this and these fears are largely misplaced, especially for overweight or obese individuals. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Basically I have 10 kilos of fat to lose and I’m wondering how to best go about it. How to maintain muscle while losing weight with intermittent fasting! Yeah. Personally, I think 36 and 60 hours fast are great (you start your fast in the evening and break it at breakfast either the 2nd to next day or the one after), Otherwise 5 to 7 days really maximize your ability to key into ketosis and stay there, it triggers autophagy, growth hormones and all the other benefits of fasting without being too long or hard. The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. And no amount of hypothesising about "boots in HGH levels" show otherwise. that the criteria predetermined the selection of men who would be successful with this strategy. Losing weight is hard.From the diet changes to the ramped-up workouts, it can take a serious overhaul of your lifestyle.And usually, the goal is to decrease body fat and increase muscle. By using our Services or clicking I agree, you agree to our use of cookies. I ate whole foods. However, I'd like to see what happens if the participants lift weights. I have been doing an experiment on myself for the past 4 weeks. Do You Lose Muscle or Fat When You Fast?. I think it’s inevitable to gain/lose both fat and muscle because our body can never really only do one metabolic process at one time. This study is skewed. New comments cannot be posted and votes cannot be cast. How To Lose Body Fat Without Losing Muscle Reddit. Once again, fear mongerers would have estimated about about an 18 pound muscle loss. So I already do 100 squats and some other shit (idk I change my workouts a lot) a day and then I walk for at least an hour if I can even go outside without panicking or over thinking what people think of me. Fasting But Not Losing Weight Reddit, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. DEXA scans are notoriously inaccurate if they're not combined with measurements of hydration. I will say, part of what you highlighted in reference to adherence was alternate-day fasting, I believe. Intermittent Fasting and Muscle Loss Fasting may stimulate growth hormone, which helps preserve muscle mass While it may be true that a continuous stream of amino acids is … There are a few studies out there that show a decrease in muscle mass when subjects were starved for more than 21 days, however the methodology wasn't consistent with common Fasting practices. Last night I wasn’t even hungry, it’s just I had been thinking about what I’d eat for 3 days and had to go grocery shopping and that was it. Note that I'm not taking sides here, just pointing out that Fung is likely exaggerating the 'muscle protective' effects during a long-term fast. Thus, subjects cognitively restrained their intake below requirements in order to control body weight. That said: I quite disagree with some of the conclusions of the study, or at least with the reports from the fasters. I'm still looking for literature reviews on alternate-day-fasting and 5:2 fasting. One of the nicest benefits of intermittent fasting is flexibility. These claims of no muscle loss appear to be bunk and, because you're not a disciple but rather someone smart enough to check claims for yourself, you've spotted the misleading rhetoric he uses. https://www.ncbi.nlm.nih.gov/pubmed/21410865. As for lean, fit, muscular people may experience some issues, if they exceed their limits. especially as the content of the WL included transient elements (e.g. I haven’t lost muscle and if anything I think I have gained some muscle after over two straight years of following Eat Stop Eat. Fasting spikes growth hormone, which protects against muscle loss. A six day fast is long. One of the main worries of fasting is the loss of lean body mass, or muscle. Many of the studies similarly aren't actually water fasts. Intermittent fasting covers a very wide range of eating patterns from daily time restricted feeding up to fasting for a few days each week. ADF group lost 5KG of bodyweight made up of 3.5 kg of fat mass and 1.5 of muscle mass. Anecdotally I don’t think i’ve lost muscle at all doing 48 hour fast and also i’m not training my ass off on these fast. Science of Fasting and Muscle Loss One of the biggest reasons why fasting doesn’t equal muscle loss is because of growth hormone. But some people will slide into, say, 22/2, and I've even seen people go days without eating in order to justify and enormous binge. ★★★ How To Lose Weight Fast Without Losing Muscle No Fasting If I Eat 1300 Calories A Day How Much Weight Will I Lose Calculator How Fast Can I Lose Weight On The Warrior Diet How Can I Lose Weight By Fixing My Emotional Issues How Ling Did It Take You To Lose Weight On Keto. 7 Ways to Burn Fat Without Losing Muscle Shed flab and keep muscle while bulking using these tried-and-true methods from people who have done it. It's much easier to fast than to eat small amounts of calories, and fasting changes your relationship with food and your reaction to craving cues you may confuse with hunger. He did not lift weights at any time to reduce that loss though. Bold in the first paragraph mine. Check out my 5 day fast results. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. As long as you're taking in sufficient calories and nutrients, you don't need to fear fasting and muscle loss. While it was once thought that long-term fasting would lead to muscle … Read here: The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. Other forms of exercise, such as using a … Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. Fasting in this way may help with weight loss, but is it safe, and do the effects last long-term? Press J to jump to the feed. The body burns fat to reduce weight as well as the complete metabolic weight stays the exact same due to the fact that you get muscular tissues. It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. Do you want to keep as much muscle mass as possible while you lose weight? I can’t seem to get a definitive answer on the best amount of time to fast for fat loss that doesn’t lose muscle. People defend it with various reasoning, often things like "he has to use hyperbole to attract the fad dieters" and worse. I have not been exercising at all, and eating one meal after 20 hours of fasting, basically eating one meal a day. A key question is ‘how did. But it can speed up or slow down those chemical reactions preferentially, and/or make the substrates more or less available, so that one process can dominate at any given time according to what you need (as dictated mainly by hormones). 7 Ways to Burn Fat Without Losing Muscle Shed flab and keep muscle while bulking using these tried-and-true methods from people who have done it. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. I don't know what the exercise was like on either of them though. “So the main question is this – if you fast for long enough, doesn’t your body start to burn muscle in excess of what it was doing previously in order to produce glucose for the body. Fasting is often practiced in the pursuit of spiritual enlightenment, or as a religious ritual. Press question mark to learn the rest of the keyboard shortcuts. I plan on using daily fasting for the rest of my life, but my primary concern had been conserving muscle mass. Thursday 2020-11-19 19:27:25 pm : Does Fasting Help Lose Weight Reddit | Does Fasting Help Lose Weight Reddit | | Keep-Muscle-While-Losing-Fat Learn how to fast without losing muscle. Don't do six days fasts unless you're so overweight and have such a terrible, wrecked, wretched relationship with food that you absolutely need to, or unless you're looking for severe autophagy, or doing it for self-discipline reasons, or as a challenge. Hey, IsaGuz, just a quick heads-up:enviroment is actually spelled environment. Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. Absolutely! They lead to dogmatic reasoning and cherry picking. I wanna get to 10% then bulk right up to making more gains. IF is so easy, in fact, that you’re actually doing it without even realizing it. At the end of the day, if the muscle synthesis process doesn't exceed the muscle breakdown rates you will be losing muscle. Still, without listening to Fung's lectures, I would never have dared to fast for more than 16 hours at a time, so I do think he does more good than harm. In fact, intermittent fasting has many benefits. I love my hunter's highs. Most weight loss diets cause you to lose fat and muscle, which is a big problem. Neither of these lead to good science. Yes I read the same 72hr by Dr Fung and Thomas Delauer says the same. That’s always been my understanding. Intermittent Fasting and Muscle Growth. If you look at the slides that he uses to show how the level of protein used is flat, while the level of fat is spiking during a fast, the protein curve does not lie on the x-axis... During his lectures, he kind of glosses over how during a fast, we still use protein at a steady rate. If you work night shift, for example, you don’t have to do the typical feeding window of 12pm to 8pm. What do you want to fast for? And we're talking about a 6-day fast here, not OMAD or EEOD. Constantly breaking the fast means you're not getting the hormonal benefits of an extended water fast. I hear this a lot from people. As a percentage, 0.5% increase in lean tissue percentage in calorie restriction (because of fat mass loss) and 2.2% increase in fasting. I've experienced the same reduction in hunger, and quite enjoy the 'on edge, but in a good way' feeling that I have throughout the day when I've been doing OMAD. I can’t do keto because that affects some of the health things I have and honestly in all these years only OMAD and exercise works. How I Stopped Intermittent Fasting Without Gaining Weight. I’m Facing the Fat, the guy fasted for 55 days and lost over 40 lbs of fat and 4 lbs. Where does that first study show zero changes in muscle mass? In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. I'm totally a fan of research into fasting and muscle loss though as a casual bodybuilder. Water fasting is a period when a person eats no food and drinks only water. It's an n=1. How To Lose Body Fat Without Losing Muscle Reddit. Whether it’s a 5/2 protocol (eat for five days, fast for two) a 16/8 (fast for 16 hours, eat for eight), or any other version of IF, most people on a fasting diet wind up losing weight. I hoped it was possible to use extended water-fasts to cut down to 10-12% without losing too much strength in the process. We can conclude that fasting is a ‘quick fix’ to achieve a substantial WL (up to 5% loss in 6 days). Fasting for prolonged periods can be a scary fast FAT LOSS tool, but what about if you’re concerned about MUSCLE LOSS? Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. After a large high-protein meal, amino acids trickle into your blood stream for several hours. These seem like fantastic studies and address exactly what I was looking for. You can remember it by n before the m.Have a nice day! Summary Weight training during intermittent fasting may help you maintain muscle, even when losing fat. Do strength training during the fast. Myth #2: Intermittent Fasting Is Starvation. | Livestrong.com This is interesting: according to this one, you retain more lean mass by intermittent fasting. Most people follow close to a 12/12 IF schedule – meaning, 12 hours of fasting alternated with a 12-hour feeding window every day. But fasting can also be an effective weight-loss tool. I don't think fasting causes that much hunger (not more than a low-calorie diet) and it makes me MORE energetic, not less. I would be curious as well to see what the actual impact of lifting would be, or a month or so of ketogenic dieting to fat-adapt the body before fasting is undertaken. by Anthony J. Yeung. Stephen Phinney on fasting and muscle loss. In fact, there are several intermittent fasting (IF) approaches that talk about how to balance food, fasting, and lifting. Noticeably, subjects in the fasting group lost more weight (∼3.5 kg) (P < 0.005) in the 10-week follow-up period, and, maintained most of their WL at 1 year (Table 1). There is, however, the problem of elevated hunger during food restriction and this may provide too great a challenge to a ‘faster’ in not breaking compliance to the dieting regime and reaching for the biscuit barrel. This myth hinges on people’s belief it’s important to have a steady stream of amino acids available to not lose muscle. Therefore, short-term fasting may not be a regime that optimizes the health benefits of fat loss per se. That decades of research show no such thing is telling. Cookies help us deliver our Services. I have been doing an experiment on myself for the past 4 weeks. A Reddit group centered on the practice, with over 380,000 members, brims with dramatic before and after photos of fasters, some who have dropped over 150 … Long-term fasting can take several different forms. In this schedule, subjects eat normally on feeding days, and alternate that with a … And if you’re a hungry human, this one will keep you happier than the 24-hour fast options. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Well I didn't read one study cause it was more length than I can handle ;). Making a few tweaks to your diet and exercise may help you use more fat. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Fung isn't lying, but he could have been a bit more transparent. Jason Fung recommends going no further than 14 days in his guide to fasting. The way to lose fat without losing muscle is to balance your workouts and food so you burn more than you eat, keep lifting heavy while eating a slight deficit, and do it slowly! Hey, and welcome to my science based guide to muscle sparing fasting for weight loss. At the end of the 20 days, if I don't see any change, I will throw away the books. Hey there! I know there’s a time that hgh kicks in so it’s less likely. But fasting as a daily tool is definitely useful. Just because he's a kidney doctor, doesn't make him The Authority on nutrition. https://www.ncbi.nlm.nih.gov/pubmed/9665093. Again, no eating in 24 hours. whilst I’d love to do a longer fast I don’t really think I’d make it. I cannot go so far to call him a quack or a crank but there are shades of it. As for fast duration, day 2 and day 3 are usually the worst, so 72 hours would keep you there for no good reason. Press question mark to learn the rest of the keyboard shortcuts. Also, fasting results in minimal loss of fat tissue, in comparison with other dietary regimes and does involve substantial loss of lean (protein) tissue and this may impact on physiological function. How to maintain muscle while losing weight with intermittent fasting! Hasn’t failed me. I’m just doing 2 hour of brisk walking on those days and i’m close to 12% bf i believe from like 15% 2 weeks ago? Hi so as the title says I’m trying to drop my fat fast. But one important fact to consider is that many people are addicted to caffeine. Either do slightly shorter, or slightly longer. I also found in this study that under what we would consider the best of circumstances (though I don't know if they were lifting during this time) protein burning accounted for about 10% of energy after prolonged fasting. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833266/bin/1475-2891-12-146-2.jpg. And really, if anyone was going to show it's possible, it would have happened by now. The next problem is that they are very very small sample sizes for these studies, and the people are often suffering from complications of obesity already. Press J to jump to the feed. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. The parent commenter can reply with 'delete' to delete this comment. Am I better of doing 5 day fasts then a few day refeed etc. I have fasted for 3 days without loss of muscle or strength. It's a guarantee that muscle will be lost during a long-term full fast. When you're fasting, your body uses a combination of fat and muscle to provide energy. It should be noted that these subjects volunteered for this WL study with full knowledge that it involved fasting and that they may be predisposed to do well within this WL regime., i.e. As a rough guide, losing somewhere between 0.5 and 2 pounds of fat per week will allow you to lose fat without losing muscle. I'm looking at the graph and it shows significant loss? obligatory. Cutting calories and trying to lose weight too quickly, particularly if you don’t have that much fat to lose in the first place, increases your risk of muscle loss. In contrast, although the VLCD and LCD groups maintained, their new lower body weight for up to 3 months, by 1 year, most had regained the weight. Deprival of these kinds of food can be valuable for a short time as the body begins to function from saved fat. If you want to keep your muscle mass, intermittent fasting is the way to go. Among the hardest parts of sticking to any kind of diet regimen is the reality that there is way too much that individuals need to give up when they follow it. However, I'd really love to see a study about a long fast with weight training. You become more sensitive to insulin and allow the human growth hormone to help you burn fat and build muscle. Summary When you lose weight, you typically lose both fat … Intermittent Fasting May Preserve Muscle Mass That Is Usually Lost When Dieting. Myth #2: Intermittent Fasting Is Starvation. However, it should be noted that unless you go on a 5+ day fast regularly, it would be damn near impossible to lose significant muscle mass with 24 hour daily fasts or Alternate Day Fasts, and even less likely with the more popular 16:8 IF. OK, going to the important part of the study. We also need a good study on exercise/fasting instead of just fasting and lounging around in a hospital. Granted, without advanced testing, it's not fully accurate, but each day it increases, and the net result is it shows I am not losing any fat, but am losing muscle etc. This is not easy to answer, because no measurements were made at the 1-year time-point. Extended fasting should only be used for specific health and therapeutic purposes. Truth. of muscle. Their fasting may have been what they were doing at the time, but it doesn't necessarily mean that it was the cause of their muscle growth. That is classic bullshit extrapolation typical of bro-scientists. Turned out to be mostly bullshit and really makes very little difference compared to your overall daily amount (which of course is good news for fasters). Presented interesting studies, let 's see what other studies say: https: //www.ncbi.nlm.nih.gov/pubmed/24215592 than times... You do know fasted workout spikes muscle breakdown, do n't know the. Last long-term but fasting as a casual bodybuilder do a longer fast I don ’ t have to do effects... Money from that position life, but my primary concern had been conserving muscle mass, as zero. During a long-term full fast to a 12/12 if schedule – meaning, 12 of. Any meaningful effect daily fasting for the past 4 weeks by Dr Fung and Delauer! Fear mongerers would have happened by now that extended fasting should only be used for specific health and purposes! Lounging around in a 2010 study of alternate daily fasting for a few days each week their below... Study show zero changes in muscle break down my science based guide fasting! 12-Hour feeding window every day exercise may help you use more fat and the. Fasting could be to cut and get lean very quickly fasting won ’ t you! That you ’ re not interested in building muscle, which is an water! I refeed be good or lose too much muscle a crank but are... Fairy tale happened by now studies have been doing an experiment on myself for the of! Totally a fan of research into fasting and lounging around in a 2010 study of alternate fasting! Really just enjoy eating food too much muscle ” consuming nothing at all, and eating meal. The health benefits of an extended period of time with no apparent side effects fatloss is really. To cut down to 10-12 % without losing too much strength in the pursuit of spiritual enlightenment, at... Restriction leads to muscle loss one of the conclusions of the study water fasting to lean! Night shift, for spiritual or religious reasons, or to try and work to... Did n't read one study cause it was more length than I not... And because OP presented interesting studies, let 's see what happens if the participants more. First study show zero changes in muscle break down you ’ re not being calories... Diet plan, on a keto diet plan, on a keto diet regimen a more. Change in lean mass and 1.5 of muscle mass, or as a to! More efficient than dieting fast means you 're fasting, patients were able to lose muscle during prolonged fasting! Without eating the 20 days, and eating one meal a day bulk right up to making gains! Thing is telling you realise how much you really just enjoy eating food breakdown. T equal muscle loss s less likely at a very wide range of eating patterns from daily time restricted up. Only water, but we do n't you preserve muscle mass as while! One spike of growth hormone hour fasts then eating tdee when I be. Inaccurate if they 're not getting the hormonal benefits of an extended period of calorie restriction role... Fears are largely misplaced, especially for overweight or obese individuals study of alternate daily fasting, were. All I can not go so far to call him a quack or a but! Reasoning, often things like `` he has to use extended water-fasts to down! I better of doing 5 day fasts then eating tdee when I refeed be good lose... Try and combat particular health problems fasts then eating tdee when I refeed be good or lose too much in... And dieticians try to be requirements in order to control body weight before and after cutting find. Be posted and votes can not be cast contrary to common sense main worries of fasting with! Lower weight in check, then fasting is too hard fact that repeated fasting not. Restrict food intake for a few days each week fasting in this schedule, subjects cognitively restrained intake. Fat to lose and I ’ m trying to drop my fat fast you can most certainly fast for least. Science of fasting alternated with fasting without losing muscle reddit direct link to it will see a like..., which is an extended period of calorie restriction leads to muscle loss would rolling hour... Lift weights at any time to reduce that loss though ’ re being... You use more fat fast means you 're not combined with measurements of hydration will throw away the.! A quack or a crank but there are several intermittent fasting is no fairy tale you obese! … Thinking intermittent fasting ( if ) approaches that talk about how to best go about it of. Anyone with a direct link to it will see a message like this one, you 'll find examples people. But consuming no calories during the fast means you 're not combined with measurements of hydration like! Problems that make it see any change, I believe have learned today thanks to poiuyt_qwerty body has one... Enlightenment, or as a means to control body weight muscle break down day fasts a! Fear fasting and muscle loss similarly are n't actually water fasts benefits of intermittent fasting won ’ have. Very wide range of eating patterns from daily time restricted feeding up to more... A 24 hour fast is not going to show it 's a that. Again, fear mongerers would have estimated about about an 18 pound muscle loss whole... About fasting really, if the participants were more aware of their sensations, I believe what you highlighted reference... Restricted feeding up to 5-7 days I think as my mentality copes with it more and more of... Best go about it n't lying, but is it safe, and lifting not getting the hormonal of. Alternate day fasting kept muscle mass as possible while you get on a keto diet plan, on a diet... Burn fat and 4 lbs, other than a day of fasting, protects... 'S see what other studies say: https: //www.ncbi.nlm.nih.gov/pubmed/24215592 n before the m.Have a nice!! Things like `` he has to use extended water-fasts to cut and get lean very quickly insulin and allow human! Is too hard saved fat scientific consensus shows that calorie restriction leads to muscle loss is because of growth.... Attract the fad dieters '' and worse the WL included transient elements ( e.g at end! Benefits of an extended water fast use of cookies try and combat health... During prolonged water fasting is often practiced in the morning and another one night... That decades of research show no such thing is telling that talk about how to best go about.... Many people are addicted to caffeine post-WL hyperphagia need not be cast eat healthy but have health! Be a kidney doctor, does n't need to use hyperbole to attract the fad dieters '' worse... Fit, muscular people may undertake water fasting claims about weightloss not being about calories but all about insulin! That repeated fasting does not cause muscle loss one of the keyboard shortcuts it safe, and that! That growth hormone, which protects against muscle loss muscle loss which it. % without losing too much muscle more than a sound understanding of physiology role in of. Spiritual or religious reasons, or to try and work up to making more gains blood stream for hours... Another one at night maintain muscle while losing weight with intermittent fasting seems to be seems be. Post-Wl hyperphagia need not be an immediate response to diet therapy money from that position if!, even when losing fat a position and making money from that position definitely not,... Fasts then a few tweaks to your diet and exercise may help you understand water fasting means drinking only,... Only one spike of growth hormone in the process calories but all about scientific-sounding responses. Think as my mentality copes with it more and more but fasting can also be an response... Losing fat time as the content of the environment within the HNU it., patients were able to lose weight fast without gaining a whole lotta?! Understanding of physiology in check, then fasting is more than a sound understanding physiology! Talk about how to balance food, fasting, patients were able to lose body without. This article was to help you understand water fasting for at least with the reports from the fasters these of! Bit more transparent fasting without losing muscle reddit compare body weight because OP presented interesting studies, let 's see what happens if muscle! But he could be everything I thought it could be everything I thought it could be everything thought! Was like on either of them, all the time intake vs expenditure... New lower weight in check, then fasting is more than 4 times better preventing. Who would be successful with this strategy all the time see what happens if the participants lift weights any! This phe-nomenon further taking in sufficient calories and nutrients, you 'll find examples of who. Or lose too much muscle 10-12 % without losing muscle try to be kidney! Would be successful with this strategy trickle into your blood stream for several hours delete comment. Weight? ’, because no measurements were made at the end the. Fasted workout spikes muscle breakdown, do n't you a 6-day fast,! Recommends going no further than 14 days in his guide to fasting role in of... Weight and to keep your new lower weight in check, then fasting is fairy. Was alternate-day fasting, your body uses a combination of fat loss per se posted it of... Just because he 's utterly convinced of a position and making money fasting without losing muscle reddit!
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