Other forms of exercise, such as using a … Thanks! I had no food for 5 days. Thinking intermittent fasting is too hard. How to maintain muscle while losing weight with intermittent fasting! HGH is boosted through fasting. I've looked up his research output and it appears to be practically zero and certainly not an impressive body of research that would naturally lead to his claims about fasting. Long-term fasting can take several different forms. Intermittent Fasting and Muscle Growth. Many of the studies similarly aren't actually water fasts. In fact, intermittent fasting has many benefits. 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! Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. That is classic bullshit extrapolation typical of bro-scientists. Fasting Lose 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. Muscle sparing fasting, for one, can actually be done without any solid food and can give you that “pure” feeling of fasting (while still helping you avoid that unnecessary destruction of your vital body mass). In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. Where does that first study show zero changes in muscle mass? No, he doesn't need to use hyperbole. Here's what I mean: A normal intermittent-fasting protocol is typically 16 hours fasting with 8 hours feeding, give or take a few hours. Anyway tldr would rolling 72 hour fasts then eating tdee when I refeed be good or lose too much 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. Keto Diet And Fasting 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. I realize in the course of a couple days it still wouldn't be much, but if you're trying to optimize muscle preservation, then extended fasting it may not be the best - the rate of loss appears to be 2-5 times higher. the subjects in the fasting group maintain their new stable body weight?’, because this is contrary to common sense. One of the main worries of fasting is the loss of lean body mass, or muscle. In the absence of food (we’ll focus mainly on protein), the body does well to make up for this to preserve our muscles and organs. Summary Weight training during intermittent fasting may help you maintain muscle, even when losing fat. In fact, intermittent fasting has many benefits. https://www.ncbi.nlm.nih.gov/pubmed/23171320. It doesn't matter which word they use, the protocol is the same. Honestly, it's the first thing that's worked well to control my emotional eating, because it takes it off the table completely. 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. These data suggest that post-WL hyperphagia need not be an immediate response to diet therapy. I will say, part of what you highlighted in reference to adherence was alternate-day fasting, I believe. I eat 1-2 hrs after my fasted workouts. Hell, no. 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. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. As I explained earlier, protein is absorbed at a very slow rate. I had really hoped that extended fasting could be everything I thought it could be to cut and get lean very quickly. But how very interesting. I wanna get to 10% then bulk right up to making more gains. Many studies have been done on this and these fears are largely misplaced, especially for overweight or obese individuals. Friday 2020-10-16 14:00:05 pm : Dry Fasting Weight Loss Reddit | Dry Fasting Weight Loss Reddit | | Abs-Diet-Plan-Without-Losing-Muscle However, my record is 70 hours, not six days. 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. 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. Do short-term fasts work for long-term weight control? Absolutely! I’m Facing the Fat, the guy fasted for 55 days and lost over 40 lbs of fat and 4 lbs. It is a prolonged period of time without eating. https://www.ncbi.nlm.nih.gov/pubmed/21410865. Either do slightly shorter, or slightly longer. Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. 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. If it still bothers you, they just use 'starvation' to refer to fasting. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Basically I have 10 kilos of fat to lose and I’m wondering how to best go about it. Click to share on Reddit (Opens in new window) ... and it’s viable to do this without losing muscle,” Holder says. How To Lose Body Fat Without Losing Muscle Reddit. Stephen Phinney on fasting and muscle loss. When you're fasting, your body uses a combination of fat and muscle to provide energy. Was the individual obese? As for fast duration, day 2 and day 3 are usually the worst, so 72 hours would keep you there for no good reason. People may undertake water fasting to lose weight, for spiritual or religious reasons, or to try and combat particular health problems. Most weight loss diets cause you to lose fat and muscle, which is a big problem. Sorry, this post was deleted by the person who originally posted it. DEXA scans are notoriously inaccurate if they're not combined with measurements of hydration. However, I'd really love to see a study about a long fast with weight training. 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. 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. They lead to dogmatic reasoning and cherry picking. I have been doing an experiment on myself for the past 4 weeks. Thus, subjects cognitively restrained their intake below requirements in order to control body weight. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Intermittent fasting is not a good way to build muscle. Read this guide all the way through and you'll know exactly how the amazing science behind muscle sparing fasting can help you laser-target that stubborn body fat WITHOUT destroying any of your lean body mass in the process. Alternate day fasting kept muscle mass, as in zero changes in muscle mass. Neither of these lead to good science. Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. He could be intellectually honest, just like most scientists and dieticians try to be. Hi so as the title says I’m trying to drop my fat fast. Muscle sparing fasting, for one, can actually be done without any solid food and can give you that “pure” feeling of fasting (while still helping you avoid that unnecessary destruction of your vital body mass). 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. Does anybody know anyways to lose weight fast without gaining a whole lotta 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. Hasn’t failed me. 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. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833266/bin/1475-2891-12-146-2.jpg. Myth #2: Intermittent Fasting Is Starvation. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. From my own measurements before and after cutting I find fasting leaves me with about a quarter inch more on my bicep than restriction. As for lean, fit, muscular people may experience some issues, if they exceed their limits. What do you want to fast for? whilst I’d love to do a longer fast I don’t really think I’d make it. This myth hinges on people’s belief it’s important to have a steady stream of amino acids available to not lose muscle. You can most certainly fast for at least that long without any meaningful effect. The short list of … I have been doing an experiment on myself for the past 4 weeks. Fasting spikes growth hormone, which protects against muscle loss. I love my hunter's highs. 3. In my head more than anything. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Yeah. Fasting is starvation. I ate whole foods. 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). 6. 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. If you work night shift, for example, you don’t have to do the typical feeding window of 12pm to 8pm. These seem like fantastic studies and address exactly what I was looking for. This is interesting: according to this one, you retain more lean mass by intermittent fasting. Read here: The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. He's utterly convinced of a position and making money from that position. And really, if anyone was going to show it's possible, it would have happened by now. And no amount of hypothesising about "boots in HGH levels" show otherwise. Even if you’re not interested in building muscle, this should assuage your fears about losing muscle mass during short-term fasting. Cookies help us deliver our Services. In fact, there are several intermittent fasting (IF) approaches that talk about how to balance food, fasting, and lifting. Check out my 5 day fast results. And we're talking about a 6-day fast here, not OMAD or EEOD. This study is skewed. By suppressing GH during fasting, there is a 50% increase in muscle break down. Do You Lose Muscle or Fat When You Fast?. by Anthony J. Yeung. How To Lose Body Fat Without Losing Muscle Reddit While you consume much fewer carbohydrates on a keto diet regimen, you maintain modest protein consumption and may increase your intake of fat. How To Lose Body Fat Without Losing Muscle Reddit While you eat much fewer carbs on a keto diet plan, you maintain modest protein consumption and might enhance your intake of fat. water mobilization with glycogen store depletion). By using our Services or clicking I agree, you agree to our use of cookies. Water fasting is a period when a person eats no food and drinks only water. Either way, intermittent fasting won’t make you lose muscle. 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. If you don't need to lose a lot of weight (BMI 30 or so), maybe going for 48-hours fasts or EEOD may be the option for you. I had noticed that myself. Intermittent Fasting May Preserve Muscle Mass That Is Usually Lost When Dieting. 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. When you start fasting you realise how much you really just enjoy eating food. They had learned they could restrict food intake for a period of time with no apparent side effects. 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. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) I'm looking at the graph and it shows significant loss? 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. That decades of research show no such thing is telling. This is definitely not advisable, as it’s very dangerous to go for more than a day or so without drinking. Deprival of these kinds of food can be valuable for a short time as the body begins to function from saved fat. 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. 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. Hey, IsaGuz, just a quick heads-up:enviroment is actually spelled environment. I have fasted for 3 days without loss of muscle or strength. But one important fact to consider is that many people are addicted to caffeine. My goal for this article was to help you understand water fasting is no fairy tale. One of the nicest benefits of intermittent fasting is flexibility. by Anthony J. Yeung. So any fast shorter than that is absolutely fine. As long as you're taking in sufficient calories and nutrients, you don't need to fear fasting and muscle loss. 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 Press question mark to learn the rest of the keyboard shortcuts. Fasting in this way may help with weight loss, but is it safe, and do the effects last long-term? Am I better of doing 5 day fasts then a few day refeed etc. I know there’s a time that hgh kicks in so it’s less likely. Fung isn't lying, but he could have been a bit more transparent. That said: I quite disagree with some of the conclusions of the study, or at least with the reports from the fasters. After a large high-protein meal, amino acids trickle into your blood stream for several hours. https://www.ncbi.nlm.nih.gov/pubmed/9665093. Monday 2020-11-30 19:32:13 pm : Intermittent Fasting Not Losing Weight Reddit | Intermittent Fasting Not Losing Weight Reddit | | I-Want-To-Get-Fit-And-Lose-Weight-Fast The harsher the restriction, the greater the muscle loss. While, this may be a feature of the environment within the HNU, it does show that immediate rebound following WL is not. 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. I am really interested in autophagy as I have an auto immune disorder, fasting really helps keeping inflammation and triggers at bay but I just can’t seem to get past day 3. I have not been exercising at all, and eating one meal after 20 hours of fasting, basically eating one meal a day. Press J to jump to the feed. “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. Press J to jump to the feed. How to maintain muscle while losing weight with intermittent fasting! Fasting for just 24 hours can double HGH secretion; fasting for 48 hours offers up to a 5-fold increase in HGH [ 15 ]. That is another perk of getting on a keto diet regimen. Seems to be a kidney specialist which confers no special expertise about fasting really, other than a sound understanding of physiology. In this schedule, subjects eat normally on feeding days, and alternate that with a … When you're fasting, your body uses a combination of fat and muscle to provide energy. I’ll try and work up to 5-7 days I think as my mentality copes with it more and more. We can conclude that fasting is a ‘quick fix’ to achieve a substantial WL (up to 5% loss in 6 days). 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. You cannot lose muscle mass in a fast unless we’re talking more than 5 day fasts or you’re just training your ass lifting with no aminos to supply your muscle tissue. 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. That means that fasting is more than 4 times better at preventing lean tissue loss. It's a guarantee that muscle will be lost during a long-term full fast. He did not lift weights at any time to reduce that loss though. Bold in the first paragraph mine. How To Lose Body Fat Without Losing Muscle Reddit. 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 … But fasting as a daily tool is definitely useful. And because OP presented interesting studies, let's see what other studies say: https://www.ncbi.nlm.nih.gov/pubmed/24215592. 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