How Fast Can You Lose Weight Without Losing Muscle? (Fat Loss Sweet Spot Series)
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- čas přidán 13. 06. 2023
- This video is Part 2 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle).
In this video, Dr. O talks about the importance of determining how aggressive you can be on a diet before you start to lose lean mass like muscle.
Check out my best-selling Intermittent Fasting course:
www.udemy.com/course/intermit...
And my top-rated course on Sleep and Weight loss:
www.udemy.com/course/weight-l...
Fat-Loss Sweet Spot Mini-Course:
Part 1: Introduction
Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle:
• [Part 1] How To Lose F...
Part 2: How aggressive can you diet?
Explains why someone that has more body fat can be much more aggressive with their fat-loss program:
• How Fast Can You Lose ...
Part 3: Best rate of weight loss
Explains how to determine how fast you can lose weight without losing muscle:
• What is the Best Rate ...
Part 4: Use it or lose it
Explains how exercise preserves muscle on a diet:
• How Exercise Preserves...
Part 5: The importance of protein
Explains how eating too little protein leads to muscle loss on a diet:
• Protein Helps You Lose...
Part 6: Determining protein intake
Explains how to figure out how much protein you need while on a weight loss diet:
• How Much Protein Shoul...
Part 7: How sleep and stress impact weight loss:
Explains how poor sleep and stress accelerate muscle loss on a diet
• Poor Sleep and Stress ...
Part 8: How to track your progress
Explains how to look for signs that you are losing lean mass/muscle while dieting:
• How To Know If You Are...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
What questions do you have about finding your fat-loss sweet spot? How else can I help you lose fat while preserving lean mass and boosting your metabolic rate? I will continue to work on this series until I have answered all of your questions, so please let me know. Be blessed :).
hey doc just figured out i need to as least consume 341 calories everyday. what would you recommend? should i just consume a protein shake everyday while alternate day fasting ?
@@Bossman147xxx This would mean that Modified ADF would be the best for you:
czcams.com/video/H11GlsSQ2-I/video.html
I definitely like the idea of getting your calories from protein. You could get 30 grams of protein 3 times. This would qualify as a PSMF (Protein SparingModified Fast). These have been shown to preserve lean mass during weight loss.
@@GrowGrayMatter hey doc my question is about calculating the caloric needs. 5 ft 11 in male, i have 58.5 lbs of fat, weight of 211.7 and a BMR of 1872, i have a goal of about 30~ more pounds to lose. I currently do ADF and am asking if i do the average calorie deficit of 700 when calculating the calories supplied by fat
Or is it just a cap of this is how much we can supply you, you need it today but yesterday you met your calorie needs so were good staying right here
Example would be if i eat 2200 calories my eating day and 0 my fast day if my fat is at 30 lbs would it be something along the lines of
1) 2200+900-1800= 1300 posable extra calorie supply for day one,
and 0+900-1800=(-900) meaning 900 calories from non fat mass would be used to fill the gap
Or 2) just do the average so 1100 a day
Meaning 1100+900-1800=200 above the brake even point. Logic tells me the first example would be the outcome but i have no idea do you by chance know the answer to this
This is a great question@@thecaveman4383. The good news is the 30 calories per pound of fat rule can get us in the right ballpark. The bad news is that it can't tell us exactly how aggressive we can be on our diet.
I built my entire weight loss strategy around this topic. I let data drive my calorie deficit, and I was able to lose weight as quickly as possible while still adding lean mass. It was the closest thing to magic that I have ever experienced :)
I will try to help you with your math in a reply to your other comment, but let me riff on the topic for a bit since I plan on doing an update to this video where I explain why I like this 30 calorie per pound rule:
czcams.com/video/Kv71STGi18U/video.html
But, I have also learned (through research and experimentation) that my body can definitely release more than 30 calories per pound of fat now. Now being the key word. I know this because I can still do 2 36-hour fasts per week while still gaining a little lean mass even though I am only 14 pounds from my ultimate goal weight. But How?
The 30 calorie per pound number is great for the typical person, but there are lots of things that you can do to increase how much fat your body can use as fuel. I am diving super deep into all of them. I am not sure if I will be able to come up with an exact number, but I think there are situations where we can increase fat burning by at least 50% per day.
We know that becoming "fat-adapted" means that our cells have built more mitochondria and increased fat-burning enzymes. So, all we have to do is figure out how to flip these switches. So far, here is the list of things that help you burn more than 30 calories per pound of fat per day:
1. Fasting. This is why fasting gets easier over time. These adaptations occur
2. Low-carb/keto: Same adaptations occur
3. Exercise: Multiple studies have shown that fat-adapted athletes can burn TWICE as many calories from fat during exercise.
4. Combining the 3: Keto while eating, having a fasting window, and doing some fasted cardio should really ramp up this process.
5. Sleep: Poor sleep greatly reduces how much fat we can burn. This is why poor sleep causes lean mass losses.
6. Meal timing: People who finish eating earlier in the day burn 15 more grams of fat per day. That's 135 extra calories that comes from fat. Just this little factor leads to a big change
This is the main list so far, but I will keep digging. Stay tuned :)
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Thanks, doc. It is terrifying how much lean mass we can lose if we lose weight the wrong way. You have opened my eyes to so many important things.
You are very welcome. I hope that this series teaches you a lot of ways to preserve lean mass on your fat loss journey.
@@gojuniho4749 I will do a video on ketones and lean mass preservation in a few weeks. I also want to compare the research on ketogenic diets versus exogenous ketones because so far the evidence on adding exogenous ketones to the diet doesn't seem to benefit the composition of weight loss as much as I hoped. It is amazing how much we know, yet how much we still have to learn :)
@@gojuniho4749 I completely agree that your body will do everything that it can to keep from breaking down in a fasted state (if you are not metabolically broken, stressed to the gills, sleep deprived, etc.), but we cannot escape the need for essential amino acids. Our body is wonderfully efficient at recycling proteins through autophagy and other processed, but there are still amino acid losses during the process. Yoshinori Ohsumi , who won the Nobel Prize for his work on autophagy, says that we can recycle 200-300 grams of protein per day. This is amazing. But, even with that amazing amount of recycling, 1 out of every 8 amino acids that goes into a new protein has to come from our diet if we want to maximize protein production.
I am a massive fan of intermittent fasting and ketones, just as you are. I also do much better when I combine ketogenic diets with fasting rather than doing them on their own. No doubt about it. But I feel like protein refeeding is a top priority as well.
I can't wait to hear more from you
I'm into fitness and also a medical doctor and after infinite CZcams videos from influences saying pretty much the same thing, your video hit on something unique. You explained gluconeogenesis and quoted the studies.
Agree, mild caloric deficit when nearing goals. Eg. Going from 15% body fat to 12%. But that means many months of sticking to it with discipline. Most of us don't have that discipline.
Thank you for sharing. I agree 100%. It is much more complicated to lose the last 10 pounds than the first 10. But the best news ever is that a large chunk of the health benefits of fat loss come with losing 5-6% of your bodyweight.
I have found a tool that is really helping me now. I have no affiliation with them, but have you heard of the MacroFactor app? It is what I recommend when people need to start making small tweaks to their calories to slowly reach their end goals. I know a lot of bodybuilders and fitness competitors that use it, but it can definitely help get someone from 15% to 12% as well :)
macrofactorapp.com/
This is gold!! Thank you 🙏
Thank you for the kind words. I think that this is going to be a very beneficial series. I want to help you pull every lever you can to preserve (or build) muscle while losing body fat. Reach out if you have any questions.
Thank you Doc...for your wonderful videos.Loads of love from India.🙏
Thank you for the kinds words. Blessings and love right back to you from South Dakota in the United States :)
I broke plateau with 84 hrs of fasting, fasted for 96 hrs & had no change for the last 12 hrs. OMAD sardines, oysters & boiled eggs gained 7.5# in 1 day. Fasted the next day & still up 2# from baseline 3 days ago. I'm consuming less than 750 cal/ day no carbs or sugars. I've been drinking about 2L / day of fluids with electrolytes in 2-3 bottles of water /day. I'm eating a 8oz steak & 4 eggs for todays OMAD. I'm down 50# & dropped below 29% BMI last week for the first time in over a decade. But, I'm bouncing around the bottom again. Haven't seen baseline since the end of 96 hrs.
First off, congratulations on your progress. 50 pounds of weight loss is truly amazing. You should be proud.
I saw similar numbers when I did more extended fasts (3-7 days). I would gain most of the weight back that I had lost. A lot of it was fluid and bowel contents. That is why I went away from doing longer fasts and transitioned to ADF. I know it seems odd to lose more fat with less aggressive fasting, but that is when my weight loss took off.
When I know that someone has their calories IN under control, I start to look at things that impact calories OUT, like sleep, exercise, physical activity, etc. I have seen stress and poor sleep stall a lot of peoples weight loss, and studies show that the main reason people stop losing weight is a subconscious decrease in movement throughout the day. Could any of these be issues? If not, the next step is to get your hormones and metabolic rate to see how so little food isn't leading to weight loss.
Keep me posted.
@@GrowGrayMatter you inspired me to eat more today. I think I'm just slowing up. I added Ox Bile & more HCL today. I'm coming back from Vacation in Vegas last week when I retained 14# in 4 days to 222.2 from 208.8. A week later, a new low of 205.0 two days ago. My new baseline to break. But I'm convinced you're right about ADF to loose stubborn fat.
@@masonjr3 I hope that you continue to tweak things until you find your fat loss sweet spot. It was definitely ADF for me and many of the people that I work with. Please keep me posted :)
Just amazing video Doc! Keep it coming
This video answers many of my questions...
Just another question and probably you will answer that in ur next videos..
My job requires me to sit all day in front of computer and i am unable to do lot of walking or work outs ... which i know is important. what would you suggest ?
Should I try and incorporate more exercise somehow?
thank you for your feedback.
Hi Aditya. This is a very important point for sure. I am currently working on an entire course baout how to increase physical activity throughout the day, so I will be sharing several videos on the topic later this summer.
The key is to do something. Even getting up and taking a 2 minute walk every hour can have a sizable impact on your health. It is even better if you can spend a few minutes per day doing something a little more high intensity (body weight squats, climbing stairs, etc). Another really powerful tip is to try to take a 10 minute walk after each meal. These things won't take a lot of time, but they will definitely add up
I hope that this helps :)
@GrowGrayMatter yes it definitely helps thanks again doc.
I have incorporated some kettlebell swings every alternate day and yes as per your advice I have started taking walks.
Will keep u updated
Thank you again
@@adityanath2936 You are definitely headed in the right direction. You got this! :)
thank you for this critical information. based on my calculations that I have 60lbs of fat (based on scale saying I'm 28% fat at 210lbs) which can provide 1800 cal/day, I now know that when I ADF I need to consume 500 cal on fasting days (predominantly as protein) in order to protect my muscle mass!
You are very welcome. Some people do perfectly fine with full ADF fasting at your size, but I always try to teach people how to maximize muscle mass while losing fat. I think trying a modified ADF approach where you add protein is a great way to do that. Here is more info on that:
czcams.com/video/H11GlsSQ2-I/video.html
I hope that you take the time to watch this entire fat-loss sweet spot series. I am very proud of it. I cover all of the key ways to lose fat fast without sacrificing your muscle and metabolic rate along the way. I credit this information as the reason that I was finally able to lose the weight and keep it off
Reach out if you have any questions. I am here to help
Thanks Dr this series is really helping me. I’m 5’11” I started my ADF journey at 293lb and exactly 230lb now and I’m trying to find that “sweet spot” and if I need to shift to something else as I’m starting to lift weights heavier to build more muscle and get lean. It’s so hard to figure this out and I’ve been getting discouraged over the last two months. Your channel is like literally an Answer prayer. Thank you so much
Thank you for the kind words, Dakari. It means the world to me :)
First off, congratulations on your amazing progress! You should be super proud.
Adding strength training is a GREAT step in the right direction. The video that comes out on the 28th will talk about how important that is.
This series is made for someone just like you. You want to make sure you are doing everything right so that you can keep losing fat without losing muscle or wrecking your metabolic rate in the process.
Let me know if you have specific questions. I am here to help
@@GrowGrayMatter I’m still rewatching the first video and excited for the next one. I guess I’m just trying to figure out what more I could be doing. I started ADF in August off last year and I loss 40 lbs in the first 3 months and then my gains slowed down but over the last month my weight has just been hovering around this 230lb. So I have working out the whole time but recently I have been cleaning up my diet. No sugar and prioritizing protein in my diet. I just want to know that I’m taking the right steps. I’m no longer really focused on a certain weight but to be healthy and look and feel good. My most recent labs have shown great improvement in every area (just need to get my cholesterol down a little more) Thank you for responding and I am proud of myself because I don’t think I could do it at first but now you have me motivated to finish the job. Thanks again! Be blessed
@@dmac7376 It sounds like you are taking a lot of steps in the right direction. The next 2 things I would focus on is:
1) Increasing your daily step count. I don't know how many steps you are walking now, but increasing your step count is a great way to boost physical activity and improve your health at the same time. I will be sharing a lot more about this later in the summer.
2. Focusing on sleep quality. How is your sleep right now? Poor sleep can absolutely stall weight loss. It is a major issue for a lot of people
I look forward to hearing more.
Thank you Doc! now i understand what "sweet spot" means. which is maximizing fat burns, while minimizing lean muscle loss. and if you have plenty body fat, you can be more Aggressive (lower calorie intakes maybe). but do you have any minimum calorie intake during ADF? i think thats about 2000kcal.. but not sure cuz that means you eat only 1000kcal daily.
I am glad that you are getting the point of this series. The next few videos will make it even more clear. The next one comes out next Wednesday.
Here is the video that talks about what your minimum calorie intake needs to be based on your body fat level:
czcams.com/video/Kv71STGi18U/video.html
The goal with ADF should be to eat your maintenance calories on your eating days. This means eating the number of calories that your body needs so you won't gain or lose weight on your eating days. Here is a video to help you estimate what your TDEE (maintenance calories) would be:
czcams.com/video/_N8J8yHAcwc/video.html
For me, I needed to eat 3,000 calories per day on my eating days. But I was large, physically active, and lifting weights. Your number may be way different than mine,
Let me know if you have other questions. I am here to help
In this study were the subjects doing resistance training? Cause maybe it might have a complete different result?
I am going hard at it right now, 20/4 IF, and a 48-hour fast once a week. Scared of losing my muscle, so I supplement with a little EVOO, coconut, or real Irish butter... 2xtbs per day, maybe 4 on the 48-h fast... and keep pushing it in the gym. 5 weeks today. Down 7kg.
Congrats on your great progress. I hope that these videos are giving you ideas on how to preserve your muscle during the process. Strength training is a huge one, so you are definitely on track here. Sleep is another big one as well.
I will give you a point to ponder. I love the idea of adding fat to a fast if you want to enhance the benefits of fasting without getting in too deep of a calorie deficit.
But, if you want to enhance the preservation of muscle, you may want to consider adding some protein calories instead. This video covers Modified ADF and talks about why I started adding protein calories once I got too lean for multiple strict fasts per week. There is a lot of impressive data on Protein-Sparing Modified Fasts (PSMF) our there:
czcams.com/video/H11GlsSQ2-I/video.html
I would love to hear your thoughts
Hey doc,
your video is helpful. Thanks! However, there is a question I hope you can help me with regarding the sweet fat loss spot:
Background: I am only slightly obese (178 cm, 85 kg). My target weight would be 65kg, and then some fine tuning for body composition, because I haven't been able to do any exercise in the last two years and my fat/muscle ratio has gotten worse.
I have experience with ADF and would like to start losing weight now. I think ADF is great because I don't have to worry about counting calories (not having to cook every day, etc.). However, I don't want to make the mistake of being too aggressive and attacking my lean body mass.
my thoughts so far are to do 8 weeks of classic ADF plus a low carb, but protein-rich diet and more strength training (but that has limits as I'm recovering from a knee injury). Also, on meal days maintenance intake (2000-2200 kcal?) would this plan be too aggressive- even for the first two months or can I even do it a few weeks longer without attacking my lean mass?
Also, as you explain in your video, I probably should slow down the weight loss the closer I get to my goal weight of 65kg. So how does this look practically after the first more aggressive stage of weight loss? Would you advice Omad? or just 2x ADF? Eating more than maintenance calories on eating days? Or none of that at all, but rather a slight daily calorie reduction including 16:8 (max 600 kcal a day for the remaining 20 pounds?)
Thank you so much for any answer you can provide! ☺️
Great questions, Deborah.
ADF would be on the more aggressive side for someone of your weight, but I wouldn't rule it out. I still do 36-hour fasts without seeing any impact on my lean mass. The key is to make sure you are pulling all the right levers when you are being aggressive. Some thoughts:
1. I like that you would only use it for a short time and then back off. This makes perfect sense. I will come back to how I would transition in a moment.
2. Going low-carb allows you to be more aggressive. This is especially true if you are low-carb enough to be making ketones. Diets that lower insulin will allow you to burn more fat for fuel. This protects your lean mass. Ketones add another layer of protection on top of that.
3. Adding protein and resistance training will also help preserve lean mass for the reasons I talked about in this video series. Add good sleep and stress management on top of that if you want to preserve every ounce of muscle :)
4. The other thing I would do is bump up your calories to slightly above maintenance on your eating days. This can also have an impact on preserving metabolic rate and lean mass. Here is a video where I cover that:
czcams.com/video/t8WGN9v34C4/video.html
So, how to do you slow down as you get leaner?
You have 3 options:
1. Do fewer 36-hour fasts per week. This is what I primarily did/do. I went from 4 36-hour fasts per week in the beginning, down to 3, then 2, and then I do 1 per week when I am maintaining my weight
2. Another thing that works is to switch to Modified ADF so you can start to eat some calories on your "fasting" days. I have done this as well. I stopped doing this because I really like having 1 36-hour fast every week, but this works great for lots of people. Here's the video on Modified ADF:
czcams.com/video/H11GlsSQ2-I/video.html
3. Like you said, you could switch to a daily fasting plan like `16:8. Some people love this strategy, but I have always preferred the other 2 because I do better if I eat more calories on my training days and fewer calories on my resting days.
Play with all 3 and see what works best for you.
I hope this helps. Reach out if you have questions after watching the videos I shared. Good luck!
Question for you Sir. I’m doing the ADF, started Monday and already lost 4lbs. But why can’t I workout or exercise on my fasted day? This makes more sense to me because since I’m trying to eat to either maintain my caloric surplus for the sake of my lean body mass it feels like I should just be eating and resting. I’m in the military and I exercise hard. It feels more difficult to exercise heavy versus fasted and understanding that it takes hours for all the food to digest. So wouldn’t I be better prepared to train on my fasted day?
This is a good question. You certainly can exercise in a fasted state if you wish. Everyone is unique, and some people do well with fasted training (especially cardio). The reason that I advocate training on eating days is that you need to be in an anabolic environment (with calories and protein) if you want to maximize muscle protein synthesis. If you train on a fasted day, you will need to go 12 hours or more after your training without protein. I don't believe that this is optimal.
Here is a good article that shares the pros and cons f fasted training
science.drinklmnt.com/fasting/should-you-train-fasted/
In the end, the best thing to do is to play with both and see how it goes. I hope that this help.
Hi, you you such a pleasant personality. If I understand you correctly. I did the calculations for TDEE and fat calories. So I'm 172 lbs, 42% body fat, TDEE 1631, 2160 from fat, I should be fine to do the ADA because I get -529. Is this correct?
Thank you for the kind words. I try to be as compassionate and caring as possible.
Thank you for sharing your numbers. You definitely seem like someone that should do well with ADF. The negative number (-529) tells us that you should be able to get all of the calories that you need from stored fast during your fasting window. Just be sure to eat well between fasts to help preserve lean mass. The key with ADF is that you are not supposed to be in a calorie deficit on your eating days. This is how you recover from yesterdays fast and prepare for tomorrows :).
Please keep me posted. You CAN do this!
Hi, thank you for your insightful videos
I was on Omad and was not losing weight
I started adf two weeks ago and i've lost about 6 pounds in two weeks
But my diet is not restricted, i am eating everything
Is it realy neccessary to restrict some foods?
I am happy to hear that you are making progress. That is great news :)
There is no reason to make things complicated unless/until you need to. If you are making amazing progress without restricting foods then keep on the same plan. If it ain't broke, don't fix it :). I don't worry about changing diets or counting calories until someone hits a plateau and is no longer seeing progress.
I hope that this helps. I can't wait to hear more about your progress
I think that’s why ppl on ozempic loose muscle n look the way they look
So, I have 29kg of fat, which roughly gives me 1,900 calories fasted. My maintenance is 2,350. So, with exercise factored in, on my IF fed days, I can hit a deficit of 1,900. But, fasted on a 48h stretch, without exercise, I'd need to make up the 450 by supplementing with EVOO, and keeping the fast, no insulin spike. However, if I do exercise during the 48-hour fast, say a hard hour in the gym, burning 500, and a hike for another 500, I'd then need to take in the 450 difference plus 1,000 for the exercise, in EVOO, say? Otherwise I risk burning muscle? I can't just clock up the extra and bank it in weight loss without risking lean-tissue loss? If that's the case, might be best to ease off the longer fasts, or stop exercise on those days.
You are in that tricky gray area for sure. You don't have enough fat to do long fasts without having to worry about lean mass, but you still have enough fat where you want to be aggressive. I have been there for sure.
The 30 calories per pound of fat rule is a great place to start, but you can be on the more aggressive side if you are doing other things that enhance fat burning or preserve lean mass (lifting weights, getting plenty of protein when you eat, sleeping well, being fat-adapted, and keeping insulin low) I usually tell people that these factors can buy you 300-500 extra calories of wiggle room.
Both options you mentioned can work, so you may want to try both and see which helps you the most. But my first recommendation would be to stop exercising on your fasting days. Use them for walks, easy recovery workouts, working on technique, etc). You wan to focus on easy workouts that burn fat for fuel. If you are pushing hard in the gym while in a steep calorie deficit you are definitely more likely to dip into your lean mass stores.
I hope this helps. Check out the other response I left as well. Being strategic about protein during your longer "fasts" would also be an option.
I am looking for information on weight loss and loose skin. I know autophagy can help. What are your thoughts?
This is a common question. Sadly, there is very little research about who will have more loose skin and who will have less. Genetics, how long you have been overweight, how may times you have gained and lost weight, and rate of weight loss all play a role.
It is believed that intermittent fasting can minimize loose skin because of autophagy. Your body hunts down old proteins, including proteins in your skin.
I also strongly recommend resistance training if you don't want saggy skin. Exercise also enhances autophagy, and adding muscle is a great way to fill in the space that fat left behind :).
I hope that this helps
Hi, im not fat but i have cellulite in my legs. Can i do ADF?
36-hour fasts can be a very powerful tool. What I typically tell someone that doesn't have a lot of fat to lose is to use them less often. When I was 400 pounds, I did 4 36-hour fasts per week, then 3, and now I do a 5:2 program where I do 2 36-hour fasts per week. Some weeks I will only do 1.
The key is to find a plan that works well for you without being so aggressive that you start to lose lean mass. Follow all the rules I laid out in this recent series and you should be able to find that fat-loss sweet spot that you are looking for :).
I would also consider adding strength training if you currently aren't. Adding a few pounds of muscle on your legs is a great way to firm up and improve body composition as you lose fat.
I hope this helps. Reach out if you have any questions.
Hey Doc i’m 230lbs, my goal is to get to 175lbs-180lbs, so about 50-60lbs of fat to lose. So am i looking at about 1800 calories on eating days w/ 1g of protein per target body weight?
Hi Osagie. The key with ADF is to eat at your maintenance calories on your eating days. You don't want to be too strict on eating days because that is when you recover from your last fast and prepare for your next one. Here is a video that will help you determine your maintenance calories (Total Daily Energy Expenditure).
czcams.com/video/_N8J8yHAcwc/video.html
Let me know if you need any help with the math. I am here to help.
@@GrowGrayMatter I need help! How do I get to longer than 24hr fasting to 60 hour. Need to aggressively lose more than 80 pounds.
@@vickiemarion2003 Hi Vickie. Here is a video where I talk about how I ate when I was using ADF (and doing some 60-hour fasts). The eating "rules" that I followed may help you as well:
czcams.com/video/R8YZKroAGMo/video.html
The 2 other biggest factors are staying hydrated and giving your body time to adapt. Fasting is like a muscle. You get a little better at it every time that you do it :)
That formula for how many calories 1 pound of fat can safely provide? How have I never read or heard about this before?!
That is a good question. It helps to explain all of the studies that show that lean people will lose lean mass much more quickly than people living with obesity, but I am surprised at how rarely the study is cited. There are lots of factors that would impact the 30 calories per pound number in one direction or the other (protein, insulin resistance, stress, sleep, etc) but it is a great starting point for sure.
I cover it in more detail in this video:
czcams.com/video/Kv71STGi18U/video.html
I try to let science guide my decisions whenever possible.
Feel free to reach out if you have any other questions. I am here to help
Is this Book Course? Or just video?
Hi David. My courses are video-based with PDF resources. My current courses both have 100+ video lessons. I see a book as part of my "five-year plan," but I have several major course topics that I want to cover before I can switch gears. I wish there were more than 24 hours in a day :)
Hey doc im at 340 lbs 47% Bodyfat. Goal is 200-190 lbs. Im starting ADF 3 days per week. How many calories should i eat on days i don't fast 2000 0r 2500. Im 5'11 with bad knees
It is hard to know without some more information, but I would say that 2500 calories would be a better target. Your goal is to eat your maintenance calories (TDEE) on your eating days. Here is a site that can give you a better estimate:
legionathletics.com/tools/tdee-calculator/
And here is a video that explains how to use the site:
czcams.com/video/_N8J8yHAcwc/video.html
I hope this helps. Let me know if you have any other questions.