Fasting is NOT THE SAME as Calorie Restriction (what the science says)
Vložit
- čas přidán 24. 07. 2024
- Use Code THOMASMAY for 20% Off Kettle & Fire: www.kf91trk.com/BXCXC4/9B9DM/...
Fasting and continuous calorie restriction are constantly being compared to each other. So let's take a look at the similarities and differences between the two and see if one is better than the other!
This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.
Please check out the new workout channel, Garage Built Life, here: / @tdlclips
Please Subscribe to my Email Newsletter Here: www.thomasdelauer.com/life-op...
Fasting is NOT THE SAME as Calorie Restriction (what the science says)- Thomas DeLauer
Follow More of My Daily Life on Instagram: / thomasdelauer
References
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
onlinelibrary.wiley.com/doi/1...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/22283...
www.ncbi.nlm.nih.gov/pmc/arti...
www.cell.com/cell-metabolism/...
Timestamps ⏱
0:00 - Intro - Fasting vs Caloric Restriction
0:30 - Fasting is Caloric Restriction
2:33 - If You Fast Everyday...
3:30 - Intermittent vs Daily Energy Restriction
5:38 - Benefits Independent of Weight Loss
7:50 - Intermittent vs Daily Energy Restriction on Muscle Mass
9:48 - Try a Bone Broth Fast
10:05 - Use Code THOMASMAY for 20% Off Kettle & Fire
10:59 - Fasting & Ketones
13:38 - Autophagy
15:33 - How Do They Differ? Which is Better?
Geeze I started at high enough weight that even when Thomas was heavy at 280 sounds great to me. I'd love to be down to 280. I was 400 now 345, I'll get there.
You will get there, stay consistent 😅
You are making great steps! 👍
Congrat's 🎉🎊
You've measured the proof, so keep going. 💪
I was over 500 pounds in 2019. Now I'm 220. You will absolutely get there! Just keep working on it. You're obviously on the right track. Congratulations on your progress! 👏 👏 👏 💪😎👍❣️
Loosing 55lbs is no joke keep it going after a while your stomach shrinks and needs less food to feel full.Just a reminder one day you might hit a wall and loose only a few pounds a week don't be discouraged it might be muscle weight gain. then what you do is reevaluate your eating habits and give it more in exercise you'll flip the switch again.👍
When I’m on a fast I feel fantastic so proud of myself and like I am on a mission that is so motivating. Caloric restriction on a regular basis just feels like you can’t live your life.
Though this is only the way I feel
I have seen a lot of different science and some contradictory, but here’s my opinion. Even if there were no other benefits to fasting (I do believe the other benefits are there) and it was only calorie restriction, it’s a lot easier for me to restrict calories using a fasting/eating window cycle.
Yeah what he said!!!!
Totally agree....smaller amount of time needed to make quality food choices.
Fasting is also easier to me because it has trained me not to snack. Calorie restriction leaves me hungry and fighting an urge to snack. Fasting makes me glad I'm no longer obsessed with constant eating.
Fasting, say, 16:8 gets easier the more consistent you are. First 3 days are hard and you need to fight through the hunger but when it comes time for eating surprisingly I’m not hungry.
Right now, I'm doing fasting and calorie tracking, because I sometimes overeat between fasts. I agree, though, that fasting is definitely easier if you only do one.
I started calorie counting/reduction a few months ago as part of a new health program sponsored by my work. During that time I have have watched a ton of CZcams videos from Thomas and some others about the benefits of Keto and Fasting. I have slowly incorporated some aspects of all of it into a daily routine in which I limit calories, mostly stay to a Keto diet with limited carbs, and use a 10a-4p eating cycle. It has worked really well for me so far and I continue to add more tweaks each week in my diet and exercise plans to keep everything going in the right direction. The biggest gain I think I have received from incorporating all of this together is that it's much easier to get used to eating less when you are watching the calories and the time together. No mindless snacking in the evenings that was so easy to do in the past.
Thanks for all your awesome videos, Thomas. I deeply appreciate it.
Interesting thoughts and observations. I think you're on the right track with the swing between the two disciplines. Over 4 years I've been experimenting with my diet by following much of what you've discussed over the years. I'd say there's no one regime that works all the time. ..and certainly not for all people.
Keep uo the good work.
Fasting isn't calorie restriction. Fasting is total calorie abstinence for however long the fasting window is. *Restriction = lessening, not abstinence.* If I have sex, less, I'm not practising abstinence.
What he meant is, that fat loss with fasting also happens because of caloric restriction. Fasting is a tool that helps people achieve caloric deficits.
The semantic difference falls apart really fast. It's really the same thing. Calorie restriction is a gradual lowering of total calories over a time period, whether it's 30 minutes or 30 hours.
A better example of fasting that isn't calorie restriction is this: You can fast for 24 hours, but if you eat the calories back afterwards, you haven't actually practiced calorie restriction.
A lot of people fast, but don't lose weight because they still eat too much. They also often end up losing muscle due to lack of regular intervals of protein. I personally struggle with calorie accounting so fasting is a fool-proof method of calorie restriction
@@EhurtAfy your comprehension of language breaks down pretty fast. ONE calorie breaks a fast; therefore, restriction is not fasting.
@@BOZ_11 Autophagy is always happening, caloric restriction is what increases it whether it's eating less or fasting. Scientifically, the effects and benefits of fasting and conventional 'eat less' caloric restriction are the same.
Thomas is trying to gently break it to stubborn people that fasting isn't a magical state and doesn't have any special benefits other than regular calorie restriction according to the current body of evidence.
@@BOZ_11 That is true but will our bodies mechanisms respond to one calorie? Snot in your nose going down the back of your throat might equate to one calorie Will your body register that probably not and you're probably safe to say you didn't break your fast we cannot be this mathematically precise with our bodies because they are not that mathematically made. However we can do our absolute best to make sure we can get it to a 99.99% certainty just not a hundred
Love your vid. Love your insights. Love that you read the science literature and break it down for us 🤜🤛 Thank you.
I have been made aware from numerous YT videos produced by physicians specializing in fasting (Fung, Berry, etc.) that the level of autophagy is time dependent; meaning that the true benefits of autophagy are derived after fasting for 24 hours - up to 72 hours. That minimal autophagic benefits accrue with fasting for periods under 24 hours. In this context it would seem that daily caloric restriction (which may involve little to no 'fasting') would generate few if any autophagic benefits Thomas!
I think the science is too recent for anybody to really possess data so it’s all opinions anyway. But we’ve all seen in history people who lived to great ages in good health by ascetic lifestyles. I think fighting gluttony is a well demonstrated strategy for improving happiness and a good life.
So many people don't understand this, thanks Thomas!!
Enjoyed this. Very interesting things to think about and try.
Thank you.
Thanks for this. I just learned so much. God bless 🙌
I did a bone broth fast after cancer surgery. I think it made a huge difference. I also dropped several pounds and recovered quickly.
After doing keto for 4 years now . 2 to 3 days of fasting is a breeze . I use bone broth - it helps starve of those hunger pains. Doesn't kick you out Autophagy for to long.
I just started a month ago, lost 30 lbs! how does that bone broth work?
@@octoman_games if you know your definitely 30 to 50 carbs a day your probably in ketosis. Look up how to cook up your own bone broth.. that's the cheapest way . I use it around dinner time with salt to taste. Or add in some beef stock to taste . It's a few very low calories. Tricks the brain into thinking you've had a meal.
Just keep on practicing.
If you find it hard just go as long as you can on each fasting try. It gets easier the more you do it . Good luck.
@@statewidefilms thanks m8
@@octoman_games how do you lose 30lbs in a month?
@@jerryp2433 fasting for 5 days and doing cardio.
Thank you Thomas. You are always even-handed and fair about the information you present. I have found IF to be a great benefit to me, but it's true that it's not the only game in town and other methods of getting healthier are also viable. Also, science ROCKS!
after reading Unlocking the Keto Code and eating between 9am- 3 or 4pm I have finally found what works for me. loving it. thank you Thomas for your insights
Hello kathy .
Would you say that your losing a good amount of weight in your eating window .
@@statewidefilms yes, I've been doing it for about 3 -4 wks. and have lost 5#. the weird thing is I feel FULL all the time.
I just started eating earlier in the day and hope to have results..
This man puts in work
I do both and see great results, can lose a pound a day! Keep up the great videos! 😊
I just had open heart surgery at a relatively young age and am now trying to figure out a "balance" of diets to control my diabetes but also heart healthy. How do I balance that?
Different approaches having different benefits, levels of benefits, sounds logical.
Everyone is different, they could react differently to different ways of doing things.
It's things like this that make complicated (or interesting even).
Thanks for the video, was nice to see one that takes a balanced look and doesn't just try say one os bad, one is good..
I started 16:8 I.F. in January and initially saw great results even though I stuck to eating regular food (so if I wanted a bottle of wine or Big Mac; then I had them) after about six weeks I plateaued and introduced "zigzag" dieting.
You just have to find what's right for you. I.F. Works for me because in the two meals I eat, I eat a good amount of food but because I can only eat so much, I am eating at a calorific deficit, by adding the zigzag diet where two days a week I drop the fast to just 12 hours and INCREASE my calorific intake (as I can fit THREE meals in that period); my body doesn't switch into "starvation mode" and/or therefore it doesn't drop my Basal Metabolic Rate. I have lost over a stone in weight and dropped from a 40" waist to a 34" waist which may not sound a lot, but by doing so my body does not have the saggy skin associated with "crash" diets.
I also do a small amount of HIIT using an elliptical pedal device, fifteen minutes, five days a week (so a thirty second burst of fast pedalling with 60 seconds gentle pedaling).
BTW, I'm 56 and chronically disabled due to Fibromyalgia Syndrome and this is all I can manage for now.
It is all about hormone management, specifically insulin.
I also think sleeping while in ketosis and autophagy makes a difference to healing/recovery and fat burning rate. So I never eat after 2pm and sleep around 9:30pm to 4:30am
Maybe you are not at work from 6am to 4pm.....
@@CognacKidd I am incredibly lucky, after only 27 years of sacrifice, long hours and exceptionally challenging work. They let me do it from 7:30am to 5:00pm. I prepare food in batches when I know I won't have time to do it in the day. I manage to find a way to do mostly 1mad or 2mad which I rotate between every few days. I also eat zero carb carnivore, so I am fat adapted, and I don't ever get particularly hungry.
@@AR-fh2uh who is "they" and how did you "sacrifice"?
@@CognacKidd they: the people that pay me to work.
Sacrifice: 27 years of hard work often between 8 to 18 hours per day and sometimes 7 days per week for months in a row. Mostly as unpaid overtime and for many years living on or below the poverty line. I have sacrificed my physical health, my mental health, time with my family for thw knowledge and experience that I possess.
A quarter century of pain and stress. So I guess I don't feel guilty about my lifestyle now or that I can now eat a $35 porterhouse steak and the time to eat it for lunch every single day.
@@AR-fh2uh Crap, I'm interpreting your convoluded answer as actually meaning that indeed you do not work from 6am to 4pm. For those that do that, there must be another way to achieve the results that you have achieved.
One of the best fasts is intermittent fasting and to do this as a lifestyle is good for you
i’m on day 17 of my 30 day water fast, feeling pretty good
Wow. That's impressive. How much weight have you lost?
@@arodderz around 21 pounds so far lol hoping i lose more
@@pinkbubblegumprincess Great job. Keep me posted. 👍. Good for you.
@@arodderz i finished it on may 17th (:
What’s the point of that since Autophagy stops at 72 hours? Hopefully you’re adding lots of trace minerals to your waste rot you’re going to mess your system up. ( mineral analysis practitioner here)
I actually agree with the "wired that way" idea. I've never been a snacker and I've never been a 3 meal a day person. My husband is the opposite. We used to joke about his 9 small meals a day.
I am a late evening stress eater tho. Come home from work, stuff my face and have a "reward" dessert. So I started gaining weight. Calorie restriction did nothing but make me miserable. So I started eTRF, because nothing else was working.
I hated shifting my window eating back. I was miserable and cranky for about 2 weeks. But that was literally the hardest part. Once I got into the new routine, it was fine. And over the course of the next several months, lost almost 20 lbs. without changing anything, other than adding a serving of beans for some soluble fiber to break my fast and added in more fruit. No difference in the amount of food. Still having a "reward" when I felt like I needed it.
I would be interesting in seeing how different blood types respond to IF vs calorie restriction.
Can you please comment on a newly reported protein called augmentor alpha? From my understanding it is produced while fasting and triggers a metabolic slowdown (in mice). It was written up in proceedings of the national Academy of Sciences in early April. If could very well validate your ideas about not using fasting for long periods of time for weight loss.
Great video! I think you spoke slower this time which was helpful.
Hi Thomas, i'm a big fan of your videos. One thing i'm very curious about and could be a topic for your future videos is, how to turn stubborn white fat cells in to easy to use and burn brown fat cells.
So my question is, can we do both at the same time? Right now I am doing a calorie deficit which has been working great for me and I haven't been struggling with it at all. I rarely get hungry in between my meals so I don't snack. I am at a 1200 daily deficit. Can I combine that with the ADF?
Nice work
I have reached a plateau. I lost 23 kg successfully with keto and IF, struggled for months to loose another 2 kg only to gain it back in a few days. 😵💫 I tried to change routines and diet as Thomas suggests, but that is very difficult.
I also think there is a difference between Intermittent Fasting and Time Restricted Eating, but I'm not very good at articulating the subtleties. (Inspired by a recent NYT article reviewing a study that claimed those using TRE fared little better than those using caloric restriction.)
So im doing 35 hour fasting 2 times a week mondays and thursdays, plus daily fasting of 18 hours a day. except week ends.
Interesting!
I have been maintaining a very defined eating window of 4 PM to 7 PM. I have no problem not eating at work all day. I am so hungry when I get home at 4 PM. I realize I overeat during my eating window. I am 5"6 woman 30 pounds overweight. The only time I actually lose weight is when I starve myself. Not maintainable. I eat do many calories every day during my eating window that I gain weight midweek because my job has manual labor. I also dry fast as many days as I can to be thirsty. I love the challenge to not eat or drink all day.
Intermittent fasting has been helpful to me, since I use it as my form of caloric restriction, in my case 16-8 cycle every day. It has trained my body not to snack outside of my eating window along with increased amounts of activity, a couple of hour long walks a day and a HIIT session every 3-5 days. I haven't tried a much longer fast yet, though I have gone longer, roughly 18 hours once or twice because I just wasn't hungry that day.
"...intense shock...*electrical noises"
I did not see that coming. Pulled my headphone off so fast I think I broke 'em.
How did you know I needed that adrenaline? 🤣
Does anyone know if vegan callogen works?
my question really is when i looked for this video is that... Should i do intermittent fasting And the caloric deficit?... or should i just stick with a caloric deficit or restrict caloric by monitoring caloric intake per day? Because i am not sure it affects your body and hormones by starving yourself for hours doing fasting. Where as you can have 3 meals a day or small frequent feedings, but still monitoring and restricting calories.
I really love your scientific research and backup, however, it is super confusing when you ad in the special effects!! Whoa! I am already confused, please just dumb it down a little😁
I am 80lbs over weight.. I need help
can you have gal stone in intermittent fasting
Thomas: you continue looking healthier each passing day. Proving fasting works. 🥰🎆
I like having breakfast around 8A and eat later on at 1P again. And, to me it is a breeze fasting from 1P to 8A every day. I’m not even hungry next morning.
What’s the best once a week fast (24, 36, or 48 hours) for fat loss?
72
I need to add weight’ can keto help with that
Just drove from Hampton Virginia to Houston TX and back in three days and a few hours. Fasted first day and drank one gallon if water and thirty two ounce of coffee did not sleep that night drive through the night. Ate one meal the nest day ate two meals in day three and drank one gallon if water. Gaines five pounds. Cortisol kick my fat storage I'm high gear dispute eating very little.
Thanks
We fast in the month of Ramadan the spirituality is the best part of it, health wise it’s a great benefit
Fasting works for me because it frees me from thinking about food. CICO causes me to obsess over food: when will I eat? What will I eat? How many carbs / calories will be in it? How many carbs / calories will I have left? A better study, I think, would measure the sticktoitiveness of fasting diets vs. CICO diets.
it's not caloric restriction if you eat the same amount of calories but in a shorter window. caloric restriction doesn't solve the hormone problem aka why it produces yo-yo dieting
Tbh I try to do both. Fasting and eating less calories when I eat and it works perfectly fine for me.
72-140 hr Fasting ok to heal from covid?
Lol damn Coach Greg is gonna be pissed
Hi when i eat one time a day, i lose 18- pound's
The best way to think of time restricted eating (intermittent fasting) is that it's one of the easiest ways to restrict total calories and achieve long-term sustainable weight loss.
I enjoy experimenting with my diets I should I call my diet I call a way of life it’s a proper way to eat. I have been on the keto plan with very minimal carbs but in saying that I eat lots of fruit while I’m fasting. Studies show that fibre in fruit neutralises the fruit toast and any other sugars in the fridge we eat. I’m also doing intermittent fasting for roughly 16 to 20 hours depending on how busy I am. So I have roughly 2 meals a day. I have weighed 72 kg all my life and have always had flab around the waist line. Once I have started this diet plan I am now 77 kg and still climbing. But I have lost all the fat and the muscles have become more dense larger and my physique is more carved out very toned look. This does work but you have to be mentally strong for the first month most people are not. In between the fast you should be having vegetables or fruit. This will help you survive without the cravings of food. Plus you put the required nutrients in the body. But do not combine fruit with vegetables it is a bad mix under the hygienic food plan which is another plan I follow which I Have been following for 20 odd years. There are benefits out there people you need to try them you want to live longer you need to make changes and stop making excuses for yourself. The body has addictions like drugs and it is to the garbage food that we all eat and that is in your fast food shops or in the supermarket. Stick to raw clean food in its natural packaging and not in containers.
The real answer is try both and use the one that’s easier for you to stick to. They both work to varying degrees but what matters more is that you can do it long term and not just for a few weeks.
I'll have to put a dinner switch in my kitchen. LoL
thanks
I'm sorry but fasting saved my life too and I beg to differ it DOES MEAN ITS BETTER! It worked for me and can/will work for most people. Thanks for sharing the science.
He was encouraging fasting.. not discouraging it..
@@kellyw.4300 You are correct.
Love You ❤
Fasting 3 days I’m in a high level of ketosis 60mml glucose. Caloric Restriction 500/800 cals per day takes 4/5 days to get 60mml glucose.
"Fasting means that we are restricting calories." I eat X number of calories per day, which I track in an app. I decided to start an 18:6 fasting protocol. I now eat THE SAME NUMBER OF CALORIES within that 6 hour window. I do not need to nor want to lose weight. My goal is simply health, and I want to maintain my muscle and continue to improve my fitness. Please, please, please, explain to me how I'm restricting calories. Go ahead
Completely agree Chris. I usually only eat one meal a day and I Lift heavy most days. I believe that there is enough data out there to put into question the importance we place on calories. If I am in a caloric deficit then why am I building muscle, because everyone knows you need excess calories to build muscle. Also, if I am getting too many calories then why am I not putting on weight. Hormones, hormones, hormones!
Both? Anyone? why fight? Both feels best to me
Everyday fasting is not Just caloric restriction as you can eat even more calories ( if binge eating) ; also regular insulin rising and circadian rhythm disruptions are easily achievable for caloric restriction .
I eat two meals a day about 6 to 8 hours apart. It works well with my schedule and I'm able to get plenty nutrition. I'm eat a carnivore diet. On Fridays I skip my lunch and just eat dinner. So I get an 24hr fast in.
What is the goal? To reduce weight efficent and feel ok while doing it.
I believe total calories eaten over your life is what matters most in terms of lifespan extension, fasting makes caloric restriction easier since it gives you more room to indulge whenever you do eat again
I think this video shows how instructional people's minds work. It's like give me a 1,2,3 step hack to my goals so I don't have to understand the foundational approach and commonsense behind it. If I they were to understand this they could develop flexibility around the approach. It seems people like to be able to compart mentalise things so they don't have to consider variables. This is where we see the oppositional us Vs them mentality. It's like if a person overeats one day commonsense should tell them not to spaz out, that it can be scaled back the next day through pushing an eating window back or fasting the whole day if need be. Also people have this idea the body is running on a 24 hour cerfew. If they eat after 8/9 they will gain weight. Not if you have been fasting most the day it didn't start eating untill 1pm and are high fibre plant based food. Your body will square that circle.
I want to see a study that has IF for 18 to 24 hours daily with no caloric deficit and another that has just caloric deficit and see the weight difference after 30 days.
I think that CICO is 'limiting calories' while fasting is not.
Because fasting lowers insulin so much, the stored calories in our bodies become available so we're not 'restricting' anything but rather simply changing the calories source.
CICO restricts this because as long as we're eating, insulin will still be stimulated and would block the usage of our own calories.
The incoming food will be the only source of calories and if we're reducing them, therefore we're 'restricting' them.
What do you guys think?
Thom, Gluconeogenesis is a huge problem when fasting. 🤦🏻♂️
11:52 sigNIFICANTLY lol
Do both depending on how your body respond 👌
Once a month 3 day fast helps me tremendously with a 2 day one meal a day 2 days high cal days.I adapted this from Thomas advice watching everyday for many years I found the food an adventure into health.when I started 1 push-up I could not do now in the mourning I start the day with exercise following Thomas morning advice.H.I.T.works builds muscle weight.love this show helping so many people .
If one is going for ultimate muscle protein synthesis, doesn’t caloric restriction win? Assuming you are consuming same amount with each diet. Instead of getting all your protein in say OMaD you have your protein in smaller meals throughout the day
Literally like me, I can't stand being in a calorie restriction all the time I rather eat once a day a good amount or even fasting I rather fast 3 days than calorie restrict for 2 weeks to get same results
I do keto and fasting. I seen to be healthier and more energetic
Fasting IS NOT ALWAYS caloric restriction. There are many different versions of fasting e.g. during a 16:8 fast it is possible to over-consume calories during the 8hr feeding window, of course it is true many people don’t, but many people certainly do. During a 5:2 fast for example calorie restriction is always guaranteed for the “day”, but not for the because you literally don’t eat anything for two days, but it is certainly possible to over consume calories during the other 5 days of the week potentially meaning a caloric surplus for the week or eat least reaching maintenance thus negating most of the positive benefits and I say this as someone who has been doing 16:8 for a decade.
Human beings are not sealed bomb calorimeters. We have no idea how to find our "calorie deficit" in the first place as we don't process food like a calorimeter at all.
I started with a 16 a day intermittent fast for about 6 months, I thought that was easy, so I then went to a 18 a day fast, now I am doing a 20 hour a day, and will stop there. I go to the Gym in the morning with only a large glass of water, work out for about an hour, then do about 15 to 20 min cardio, then the Sauna for about 20 to 25 minutes. First meal is at 12pm, second meal stops at 4pm.
Fasting is or can be burning more calories in the moment than in the eating window.
It depends on what you do in the time that you're fasting.
The overall function of fasting is triggering the body to get stronger.
You're imuunsysteem is working all the time to regenerate energy it can even make insuline when you are not eating when this is necessary.
And ofcorse growth hormone to build muscle and all the other gland functions to repair.
So much for controle of you're brain on your body.
The body and all his functions are so much more clever than your brain
It want's to survive and to get stronger it protects itself if you have the guts to do that.....to feel it and get stronger!
To feel and to listen to your body is using your ❤ and Soul.
It's not always what you want but what you really need.
If Nature is in balans like animals are and we are animals in a matter.
Than we listen to our Creation and get the benefits of a Surviver a Predator a King or Queen of our Planet Earth 🌏
We really should connect with our inner Creation and take care of all.
No more listening to the moneymaking system and robbing the Planet and all her minerals, plants, water etc. etc. etc.
When do we become responsible for eachother?
That's the moment we realize we are all in this together.
And then you wil feel and find the real you and get the body and the benefits of a strong and healthy life.
Don't do it for me but for yourselves for our children and our children's children the animals and the animal inside US.
Eating is important but only a strong animal wil take what it needs not what it wants.
FEEL IT ❤ ⚖🙏
I AM THE ALPHA🐺
✝️❌⚡🤎AE1⚖🙏
I was ADF and now I don't eat on the feast days to lose weight. Your metabolism will adjust and everything stops again.
I fast for 24 hour's, exercise and eat a small meal.
Fasting does not = caloric restriction, you can easily overeat while fasting. Sumo wrestlers use fasting to gain weight
The thing about Calorie restriction is that there's a better chance to eat the bad things. The moment you let your mind relax is the moment you have the chance to break. The biggest reason keto and fasting is better is that your body can burn your own fat as fuel better when the insulin reserves are low or depleted. You can't get to that state if you're eating carbs and sugar all the time. Even if its minimal carbs. Your body won't produce body fat burning hormones "ketones" as much. It will just live off the sugar or insulin spikes you keep giving it.
I fast during the work week. During my off days i'll eat normally.
I like intermittent fasting it work
I think fasting is a "starvation cheat", because "keto" saves you from the deepest degree of metabolic stress. Severe calorie restriction without ketosis..."digs it out really deep"...so, it's also dangerous, I suppose. But my experience was entirely positive, even if occasionally scary. I lost 60 lbs in 6 months, working out 3 times per week, full-body workouts, 17 stations in 70 minutes, vitamin, mineral, and protein supplementation, 600-800 calories per day, twice a month pig-outs, and regular infusions of cherry coke...hehehe. When I exited the discipline, BMI was 17, with single digit body fat percentage, which made my skin so thin I could see sinew right through it. That freaked me out a little...tissue-thin skin seemed like a bad idea. That was three years ago. I've retained much of the discipline, less severe, though, maintaining body composition until just recently when I discovered home-made ice cream. I'm up 10 lbs in the last 6 months, but I think I'm getting a handle on it. My workouts have been stronger, so I'd be happy to keep this 10, but no more! I was a mess before, at 65 yrs and 30 years sedentary, poor lung capacity, weird aches and pains. Not anymore! I went from a 46 in waist to a 31 inch! I like what I've done whether it was wise or not! If necessary I would attempt it again--but I really, really don't wanna! I was consumed by a desperation to reclaim my life from a neglected body. I believe that without such extreme motivation the exquisite discomfort of the discipline would have been intolerable. The one thing I'll always remember: the starving person cannot breathe without great pain in the solar plexus area; in fact, it seemed my diaphragm would not RESPOND to my intention to inflate the lungs! But, within seconds of biting a candy bar, full, free and painless lung inflation was restored! I'll never forget that...
Fasting isn't necessarily calorie restriction; I maintain an 8 hour eating window and still gain weight. Layne Norton has also shared studies that showed ketogenic diets resulted in greater loss of lean body mass.
Can i have the link of layne norton that he said that. Because theres a video here that he said the caloric restriction is better fatloss than the group who did keto.
Key takeaways (personal note)
- fat loss and insulin sensitivity is more pronounced in a 2 day caloric deficit
- more weight loss in the 8am to 3pm time restricted eating (fasting during the night is better)
- muscle loss occurs less in alternate day fasting rather than daily caloric restriction and also introduces more ketones in the bloodstream. ketones spare glucose and leucine
- keto preserves fat free mass (muscle). muscle preservation is the same in both exercising groups (in a caloric deficit) where one is on a carb diet, and one on a keto diet
Autophagy:
-caloric restriction and fasting both induce autophagy.
-Fasting seems to be more sustainable
-alternate day fasting is more sustainable than caloric restriction
In the end, intermittent fasting works better in a lower carb protocol (you get the benefits of ketones)
caloric restriction is for people who need food consistently.
Caloric restriction is king 🤴🏽
Fasting is Queen 👸🏽
Lol love it
Fasting is not always calorie restiction... Sumo Wrestlers are doing intermitten fasting everyday, they skip morning breakfast and start eating at afternoon, but they eat as much as possible... they eat again at evening, again as much as possible, and then sleeping...
There are some fitness enthusiast that doing intermitten fasting in order to boost HGH, and when bulking, they would eat more than 3000 calorie a day...
So Fasting is Fasting, Calorie restriction is calorie restriction...
Sure seriously restricting your calories will give you results but isn't that what the fasting keto world is trying avoid? Who wants a tanked metabolism? So putting our bodies in a ketotic state and controlling insulin doesn't add any more fat loss benefits than simply 'eating fewer calories'? What is the point then of fasting for weight loss? I cannot believe that eating eating once or twice a day with a 16-20h fast in between has no real advantage over eating 5 times a day with the same amount of calories.
I’ve just finished listening to this- and it’s really confusing. It’s a reminder that there’s a study to support every side of everything. I have followed u for a few years as well as other experts in the area of intermittent fasting. I feel there’s so much support and data to support fasting protocols- varying fasting times and eating to enhance it. Remaining metabolically flexible by adjusting fasting period, etc. Honestly this video feels confusing and contradictory to everything. Makes me feel overwhelmed .
My main takeaway is that it’s both what you can handle mentally and physically.
Cal restriction alone is better than nothing. More drastic cal restriction showed better fat loss results even when cal intake was the same.
Fasting is probably naturally cal restriction based on the nature of it. Combining cal restriction and fasting gives you the best result, but at the end of the day only if you can stick to the plan.
I know what you mean! I think the bottom line is to educate ourselves, and then do what works best for us!
Don't sweat the technique! 😉
If you practice intermittent fasting and it works for, stick with it. If you don't like fasting, try the caloric restriction route. It's just a practice, and it comes down to preference. You determine which one benefits you the most. I personally prefer IF. There will always be conflicting studies on many different things, enough to make your head spin!
Did you watch a different video. It was like how do you say fasting is better without saying fasting is better. But he's right it really comes down to which method works for you as an individual. Now if someone just says they're never going to fast and didn't try....
Welcome to mordern science
When I'm on a fast I feel utterly terrible. Sorry just my experience.
Well, actually it is. Not eating is not eating, any way you describe it...I guess if your are comparing not eating anything with not eating enough, then you have a point, but not eating enough either way will make your body go into emergency mode.
You are in it for the long haul. This is your way of life now. You WILL continue to lose weight. Every ten pounds lost, congratulate yourself! You’ve already come a long way. Your brain, your body, your legs, your organs, & your feet will thank you!! Slow and steady wins the race. You CAN do it!! Stay positive and be tenacious!! Say good-bye to your unhealthy lifestyle!
I think people need to understand this? It’s not a competition you just apply them in your routines apply both of them because intimate fasting if you think about it you only having one or two meals a day which is literally caloric restriction. They just have given a different title. But it’s not one or the other you just try both of them and see how you go they are meant to extend your life by 30% roughly. So do it and stop complaining
❤️🇨🇦