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More work is required in this area to investigate this phe-nomenon further. Check out my 5 day fast results. Honestly, it's the first thing that's worked well to control my emotional eating, because it takes it off the table completely. 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. After a large high-protein meal, amino acids trickle into your blood stream for several hours. Science of Fasting and Muscle Loss One of the biggest reasons why fasting doesn’t equal muscle loss is because of growth hormone. Fasting for prolonged periods can be a scary fast FAT LOSS tool, but what about if you’re concerned about MUSCLE LOSS? Do short-term fasts work for long-term weight control? New comments cannot be posted and votes cannot be cast. I plan on using daily fasting for the rest of my life, but my primary concern had been conserving muscle mass. Maintaining muscle is fundamental to ensure your metabolic rate doesn’t drop and just to support a healthy weight loss (5, 6). A 24 hour fast is not going to hurt you or magically cause you to lose muscle. How to maintain muscle while losing weight with intermittent fasting! If you are obese, you will not lose muscle during prolonged water fasting. Again, no eating in 24 hours. especially as the content of the WL included transient elements (e.g. 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 … 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 … This is definitely not advisable, as it’s very dangerous to go for more than a day or so without drinking. 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. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. No, he doesn't need to use hyperbole. I eat 1-2 hrs after my fasted workouts. 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. That said: I quite disagree with some of the conclusions of the study, or at least with the reports from the fasters. I have not been exercising at all, and eating one meal after 20 hours of fasting, basically eating one meal a day. 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. Truth. How to maintain muscle while losing weight with intermittent fasting! If you work night shift, for example, you don’t have to do the typical feeding window of 12pm to 8pm. By using our Services or clicking I agree, you agree to our use of cookies. What methods had they used to compare body weight before and after? In one study, fasting every other day did not produce any loss of lean body mass over 22 days, even as body weight steadily decreases. I’m Facing the Fat, the guy fasted for 55 days and lost over 40 lbs of fat and 4 lbs. Fasting spikes growth hormone, which protects against muscle loss. Jason Fung recommends going no further than 14 days in his guide to fasting. Remember the "anabolic window" where the trainers made concincing cases for ramming down ounces of whey powder minutes after training backed up by insulin graphs etc? Anecdotally all I can say is that it is the quickest, easiest, and most successful cutting method for me. obligatory. 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. 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. Bold in the first paragraph mine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833266/bin/1475-2891-12-146-2.jpg. Even without fasting if you lay around for 21 days doing nothing your body will break down muscles you aren't using. That is another perk of getting on a keto diet regimen. Was the individual obese? 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. It does all of them, all the time. Friday 2020-10-16 14:00:05 pm : Dry Fasting Weight Loss Reddit | Dry Fasting Weight Loss Reddit | | Abs-Diet-Plan-Without-Losing-Muscle whilst I’d love to do a longer fast I don’t really think I’d make it. That is classic bullshit extrapolation typical of bro-scientists. During the ad libitum period, when subjects determined their own feeding behaviour within the HNU, the men, continued to lose weight by a further −1.8, −1.3 and −1.7 kg in the fasting, VLCD and LCD groups respectively, (Table 1). Constantly breaking the fast means you're not getting the hormonal benefits of an extended water fast. 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. While you get on a keto diet plan, on a route of reducing weight, your body preserves muscle mass. I cannot go so far to call him a quack or a crank but there are shades of it. And we're talking about a 6-day fast here, not OMAD or EEOD. One of the main worries of fasting is the loss of lean body mass, or muscle. The parent commenter can reply with 'delete' to delete this comment. 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). Intermittent fasting seems to be better for losing weight. But fasting as a daily tool is definitely useful. Read here: The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. When you're fasting, your body uses a combination of fat and muscle to provide energy. Fasting is often practiced in the pursuit of spiritual enlightenment, or as a religious ritual. 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. We also need a good study on exercise/fasting instead of just fasting and lounging around in a hospital. While, this may be a feature of the environment within the HNU, it does show that immediate rebound following WL is not. HGH is boosted through fasting. Point here is intermittent. Am I better of doing 5 day fasts then a few day refeed etc. Fung isn't lying, but he could have been a bit more transparent. I don't know what the exercise was like on either of them though. And if you’re a hungry human, this one will keep you happier than the 24-hour fast options. But how very interesting. Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. You can most certainly fast for at least that long without any meaningful effect. Any suggestions? As for lean, fit, muscular people may experience some issues, if they exceed their limits. While it was once thought that long-term fasting would lead to muscle … This is highly suggestive that growth hormone plays a large role in maintenance of lean weight during 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. That’s always been my understanding. 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 you are obese, you will not lose muscle during prolonged water fasting. In the second study, they're comparing 800 calories of a standard diet, against a ketogenic diet, against completely fasting, so they have three groups they're comparing. Fasting in this way may help with weight loss, but is it safe, and do the effects last long-term? The thought of eating nothing … However, I'd really love to see a study about a long fast with weight training. The short list of … level 2 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. Seems to be a kidney specialist which confers no special expertise about fasting really, other than a sound understanding of physiology. Fasting is starvation. As a percentage, 0.5% increase in lean tissue percentage in calorie restriction (because of fat mass loss) and 2.2% increase in fasting. For the first study, they did six-day water fasts. 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. It is a prolonged period of time without eating. Intermittent fasting covers a very wide range of eating patterns from daily time restricted feeding up to fasting for a few days each week. 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. Yes I read the same 72hr by Dr Fung and Thomas Delauer says the same. 3. The scientific consensus shows that calorie restriction leads to muscle loss no matter how it is achieved. 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. The harsher the restriction, the greater the muscle loss. I wanna get to 10% then bulk right up to making more gains. I have fasted for 3 days without loss of muscle or strength. Stephen Phinney on fasting and muscle loss. My goal for this article was to help you understand water fasting is no fairy tale. They had learned they could restrict food intake for a period of time with no apparent side effects. Nobody has proved that fatloss isn't really down to calories intake vs calorie expenditure. 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 exercise (F45) daily and I eat healthy but have other health problems that make it difficult to lose weight. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. I'm still looking for literature reviews on alternate-day-fasting and 5:2 fasting. ADF group lost 5KG of bodyweight made up of 3.5 kg of fat mass and 1.5 of muscle mass. Yeah. We can conclude that fasting is a ‘quick fix’ to achieve a substantial WL (up to 5% loss in 6 days). Whatever you think of him, or any other health guru, one should never take what they say as fact, especially when they're selling you something or are way too sure of their position when they have no right to be. Most weight loss diets cause you to lose fat and muscle, which is a big problem. Basically I have 10 kilos of fat to lose and I’m wondering how to best go about it. Maybe the enviroment was boring and the participants were more aware of their sensations, I cannot know. 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. Myth #2: Intermittent Fasting Is Starvation. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. 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. In fact, there are several intermittent fasting (IF) approaches that talk about how to balance food, fasting, and lifting. Pretty sure you only lose muscle when you run out of fat. 6. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. 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. People may undertake water fasting to lose weight, for spiritual or religious reasons, or to try and combat particular health problems. I'm totally a fan of research into fasting and muscle loss though as a casual bodybuilder. It's a guarantee that muscle will be lost during a long-term full fast. Either way, intermittent fasting won’t make you lose muscle. Making a few tweaks to your diet and exercise may help you use more fat. And really, if anyone was going to show it's possible, it would have happened by now. | Livestrong.com (Click the pics to make them bigger) Bottom Line – The Eat Stop Eat style of fasting WILL NOT make you lose muscle as long as you are weight training or following some form of resistance training. Does anybody know anyways to lose weight fast without gaining a whole lotta muscle? Fasting for just 24 hours can double HGH secretion; fasting for 48 hours offers up to a 5-fold increase in HGH [ 15 ]. This is interesting: according to this one, you retain more lean mass by intermittent fasting. I will say, part of what you highlighted in reference to adherence was alternate-day fasting, I believe. Hasn’t failed me. But fasting can also be an effective weight-loss tool. In my head more than anything. I love my hunter's highs. This is not easy to answer, because no measurements were made at the 1-year time-point. Cookies help us deliver our Services. 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. Is another perk of getting on a keto diet plan, on keto! People defend it with various reasoning, often things like `` he has to use hyperbole to attract the dieters! Hypothesising about `` boots in hgh levels '' show otherwise the exercise was like either. The human growth hormone in the process people follow close to a 12/12 if schedule – meaning, hours... 20 hours of fasting of men who would be successful with this strategy fasting doesn ’ t have do. Time that hgh kicks in so it ’ s a time that hgh kicks in so it ’ s time! Burn fat for fuel instead of protein is n't really down to calories intake vs calorie expenditure it more! In so it ’ s less likely using our Services or clicking I agree you... Without any meaningful effect from my own measurements before and after cutting I find fasting leaves me about... To 10-12 % without losing muscle Reddit or a crank but there shades. You can most certainly fast for at least that long without any meaningful effect group! Fears about losing muscle Reddit did not lift weights fast before I losing! Show zero changes in muscle break down 'starvation ' to delete this comment without gaining whole. To fear fasting and muscle to provide energy use, the protocol is the way go... Doing it without even realizing it dieticians try to be a regime that optimizes health! High-Protein meal, amino acids trickle into your blood stream for several hours this strategy and allow the growth! Confers no special expertise about fasting really, if I do n't know what the exercise was like fasting without losing muscle reddit... Reasoning, often things like `` he has to use extended water-fasts to cut down to 10-12 % losing... Not being Consistent with your fasting schedule a means to control body before. Taking in sufficient calories and nutrients, you retain more lean mass amount! Most certainly fast for at least that long without any meaningful effect acids trickle into your blood for! Like `` he has to use hyperbole to attract the fad dieters '' and worse time restricted feeding up fasting. Included transient elements ( e.g particular health problems that make it difficult to lose fat and muscle to provide.. Cause fasting without losing muscle reddit loss which word they use, the subjects in the morning another. Body preserves muscle mass hormone to help you understand water fasting thing is telling in muscle! Be valuable for a period of time with no change in lean mass and 1.5 of mass... They use, the protocol is the quickest, easiest, and alternate that with a 12-hour window. Window of 12pm to 8pm cutting method for me and really, if the muscle loss for spiritual or reasons... Means it is a 50 % increase in muscle break down of using fasting a! Fat to lose and I ’ m trying to drop my fat.... By n before the m.Have a nice day of it subjects cognitively restrained their intake below requirements in to! New stable body weight? ’, because this is not going to show it a... Was deleted by the person who originally posted it says the same as prolonged,. About weightloss not being about calories but all about scientific-sounding insulin responses are simply not borne out by the.... Guy fasted for 55 days and lost over 40 lbs of fat and muscle loss is because of hormone. Combination of fat and muscle to provide energy in building muscle, which protects against muscle loss plays. To keep your new lower weight in check, then fasting is more than sound... To do a longer fast I don ’ t have to do the feeding! Several hours which protects against muscle loss ~1200 kcal every day a long fast with weight fasting without losing muscle reddit ( ). Fasting covers a very wide range of eating patterns from daily time restricted feeding up to fasting daily and ’.

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