Clean versus Dirty Fasting Methods (Pros and Cons of Each)
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- čas přidán 28. 07. 2024
- This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course:
www.udemy.com/course/intermit...
In this video, Dr. O explains the difference between clean fasting, dirty fasting, and fasting-mimicking diets.
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.
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This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course:
www.udemy.com/course/intermittent-fasting-fast-weight-loss-that-lasts/?referralCode=E9AB633FE56C0548990
Thank you I will be checking it out
Let me know if you have any questions. I am here to help :)@@Salliebjimoh
148 pounds down since Jan 10 2023 using OMAD and dirty/clean... depending on the day....
That is AMAZING! You should be so proud of that :).
I used to fast dirty every day, but I slowly incorporated more clean fasting once I got better at it. I am 3 months into a 6 month experiment with nothing but clean fasting. I will report any changes in a future video, but so far the only difference I notice is that fasting is more difficult and my wife wishes I would go back to chewing gum when I get keto fasting breath :)
@GrowGrayMatter thanks so much for your support. That means a heck of a lot to me. I need to back track through some of your vids as I want to understand more about longer fasts soon...effects of autrophy etc etc. Thanks again for your motivation and your channel my friend.
It is my pleasure to help@@DuffMan. Reach out if you ever have any questions
I am a dirty faster - and if things get terrible, I will have a cup of undressed spring greens. Thank you for your videos and for sharing your knowledge. They really help me.
You are very welcome. I always love hearing when my work is making a difference.
A dirty fast that you finish is always better than a clean fast that you don't :)
You confirm what I suspected. I really couldn't find any support for "clean fasting" when I was looking. It even seems pushed by detoxers. It doesn't even seem healthy as it reminds me of how people with orthorexia reasons. As for fasting - calorie restriction, exercise and being able to stick to it long-term seemed to be the three main things that matters. For me it's much easier to consume liquids and caffeine if I ignore the whole "clean fasting" alltogether. I hate black coffee, but with a sweetener or having an energy drink is fine, which I use before exercise. And when I stopped to drink calorie free sodas for economical reasons I ended up with constant dehydration until I found some good calorie free fruitdrink concentrates. So ignoring "clean fasting" helps me energize, exercise, hydrate and enjoy fasting long-term.
I am living proof that dirty fasting can work for some people. I have heard from dozens of people that agree with you and say that dirty fasting has made their plan sustainable enough to stick with.
Some people do MUCH better with clean fasting, but I am not one of them. I am in the middle of a 6 month clean fasting experiment, and I haven't seen any improvement. If anything, fasting has just gotten a bit more difficult and my wife wishes I would go back t chewing my xylitol gum lol
I have been IF since Aug.1,2022. I have lost almost 30#s. During this time I've added sugar free things like Crystal Light etc to my waters. I have eaten sugar free hard candy like Jolly Ranchers to take the edge off. I figured if it helps me through my 18-22 hr fasts so be it.
Last December I had a fasted insulin blood test. It came out at 9. Then 2 weeks ago I tested again. This time my insulin level was 6.2!
I will check my A1C in December but it's been around 5 over the past.
Bottom line, my 'dirties' have not hindered me nor caused insulin spikes.
I'm still losing and loving IF. After a decade of being very disciplined with food and exercise trying to lose even 5 pounds and not being successful, IF has been the answer. I also eat lowish carb and avoid processed foods. Not perfect by any means!
IF is the simplest "diet'' I've ever done. It's for life❤
Congratulations on your progress! You should be proud.
I know that isn't ideal, but I used lots of diet soda and sugar free gum (along with some broth from time to time) to lose 165 pounds in a year. Every health marker I have is now normal. Clean fasting might have made a difference, but I have a hard time seeing how I could be better off than I am now :).
I have also switched to clean fasting for the last 3 months. I plan on fasting clean for 6 months straight. I will have to make a video about it. Zero change in health markers so far. The only difference is that fasting is a bit mor difficult and my wife wishes I would go back to chewing gum when I get "fasting/ketone breath" :)
Love that - practical beats perfect 😊 im always trying to be perfect. It’s tiring. But I’m slowly changing 😊
I take a lot of heat for my opinions on this topic. But trying to be perfect has led to failure for me time and time again. I would be as strict as I could until I inevitable gave up. This time I did the best I could and built a plan that I could actually stick with.
It doesn't hurt that I can tell someone that things perfect is the only option about my 165 pound weight loss while chewing sugar free gum, drinking things with artificial sweeteners, and occasional bone broth :)
This is the first video of yours that I watched. I have subscribed and am binge watching all your videos. Thank you for giving me permission to dirty fast. I have an all or nothing mindset. I have given up so many times in the past because my efforts were less than perfect. I am starting anew on OMAD. Thank you for the information/inspiration!
I am happy that you are here :).
The clean/dirty fasting topic is an important one to me. You are an example of why. A dirty fast that you can stick to is always better than a clean fast you give up on.
I think the difference matters, but it is probably not nearly as big of a deal as some people make it out to be. I have read 40 studies recently that just don't show that something like a diet soda impacts blood glucose or insulin levels. I will do a video about it in the coming weeks.
If you can stick to a clean fast, that is always best. But I would rather have someone drink an occasional flavored water or diet soda than fall off of their fasting program because it gets too hard.
Here is the video about how I ate. I dirty fasted my way to 165 pounds of weight loss in one year:
czcams.com/video/R8YZKroAGMo/video.html
And here is a video where I talk about OMAD and ADF, with the pros and cons of both:
czcams.com/video/ebw63MmKDM0/video.html
Reach out if you have any questions as you go through my videos. I am here to help
Thank you. Practical, real world advice is always better than shooting for the stars and failing.
Thanks for this video. Very informative. I shared it with my fasting group.
Congratulations on the weight loss!
Thank you for the kind words. Which fasting group do you belong to? I don't spend much time on social media, but I do follow quite a few groups.
Here is my health transformation video if you want to see the rest of the story :)
czcams.com/video/-Zf6KnetG4M/video.html
I have coffee with full fat milk (no sugar), glasses of water otherwise. Not ideal but it helps me with 18-24hr fasts.
Your safest bet (if you are going to add something) is to go with fat. Protein and carbs both increase insulin in ways that you don't see with fat. Adding fat to a fast is actually a great trick for people that want the benefits of fasting but are too lean to do water fasts.
It helps you. That is all that I care about in the end. A dirty fast that you finish is better than a clean fast that you don't :)
I do both kinds of fast. It just depends on how I feel. I love bubbles so Pelligrino with lemon wedge and/or an electrolyte drink like Re-lyte from Redmond real salt company....and sugar free bubble gum I have used as well.
I have really focused on clean fasts for the past few months. I wanted to see if it made a big difference for me personally. So far I don't see any difference, but I a going to test it for a bit longer.
I love bubbles too, though, so I have carbonated some water with a Soda Stream. Bubbly also makes an unflavored version as well. They get me through the tough times for sure :)
I use Redmond salt, but I have never tried their Re-Lyte. I typically make my own or use LMNT. I will have to check it out
I might try it, the benefits sound interesting but it is going to be hard work but possible to do, thanks Sir.
It is hard. But it gets easier over time and it has definitely been worth it for me. Let me know how I can help :)
I took the full course. It was absolutely great. In fact I have listened to it several times.
Still getting the grove of fasting.
Doctor had me start a long acting insulin which caused me to gain weight. Went off that but I think it is still in my system. Definitely insulin resistant. Concentrating on shortening my eating window.
I highly recommend this course.
Dr. O knows what he is talking about.
Thank you so much for the kind words. I pour my heart and soul into what I do because I want it to have a major impact on the world :).
I love the idea of easing into things in your current situation. Insulin resistance takes time to develop and it takes time to resolve. Just focus on a plan that keeps you moving in the right direction until you reach your goal :)
And be sure to focus on the other factors that can cause insulin resistance, such as poor sleep and stress.
You CAN do this. I am living proof!
Thank you Dr. O.
The blood sugar has been the most trouble and the dawn phenomenon. I wear a CGM. My BS during the night was down in the 55 range around 1:00 am. My Dexcom alarm did not wake me up. My blood sugar went up without me eating until about 6:30 am when it was 252. I guess my liver went overboard dumping insulin to keep me alive. Just like when I have a low and go crazy on chocolate. I have slowly learned not to panic so much but it is scary when you shake, get nauseated, I get Charlie horses in my inner thighs with lows.
Starting out with similar issues as you. High blood pressure, high cholesterol, depression, swollen ankles, sugar cravings, CPAP, fatty liver, more than 200 pounds to loose. Thanks for your support and all that you are doing to educate people. It can be done and I am going to do it.
Also you just reminded me about sleep, I meant to enroll in your course for that too. ❤
@@karenharju6919 My fasting course will always be my baby since it was my first, and also the most significant change that I made along my journey, but I am very proud of the sleep course as well. Well over 100 actionable things you can try to get the sleep of your dreams. I also did a better job with the written portion. There is a 3-week challenge, a supplement guide, and some cool checklists to make sure you are optimizing sleep.
My plan is to go back and make the same kind of resources for the fasting course as well
Let me know if you take it. I would love to hear your thoughts
@@karenharju6919 There is a member of the Facebook group that used low-carb and fasting to get his blood glucose from 306 to 77 in a matter of weeks. It is absolutely possible.
Just be sure to work with your doctor. At some point they may decide to change your medication dose. The Virta health studies have made it clear that lots of people need to reduce medications if they stick to the plan.
You CAN do this!
It would be great if you could go over the glycine supplement you take and also if you take it with NAC. Love your videos and the information is very helpful in my ADF life. Thank you.
Thank you for the kind words. I will definitely start mixing in some supplement videos. I have been experimenting with several new ones recently (exogenous ketones, taurine, inositol, etc).
I already have a Glycine video in my sleep course. I will try to get it posted on the channel soon. 3-5 grams per day has been shown to improve sleep. What I like about it is that it is one of the best supplements that helps you to stay asleep. I have very little trouble falling asleep. But Glycine and Valerian Root both help me.
I don't take it with NAC. I have seen the science behind the combo for anti-aging. My favorite way to boost glutathione is actually undenatured whey protein rather than NAC. I have zero problem with NAC as an option, though.
Hi Doc, I initially commented on your ‘alternate day fasting’ (can’t remember which video)and it is working so well for me that I’ve turned me son on it. .. I will update(if it’s ok) journey on the 1st of each month.. thanks again for the nudge that got me over my hump.
ps: I’ve already done a three day fasting once before, and I’m accustomed to 24hr and 48hr and 36hr are some of which I’ve done intermittently. But now I do believe this fasting sustainable for me.. thanks in advance.. stay Blessed
Thank you for reaching out. It always makes my day to hear from people who are doing well and making progress. I hope that your son does just as well. I look forward to hearing about your progress.
@@GrowGrayMatter Thanks, I will do so,
Sounds great :)@@Sandrae7560
Thank you for this video. Exactly what I was looking for! Thank you so much for all you do to help us.
I am glad that it helped. All I want is for people to find what works for them without being shamed by the fasting police :)
I saw your other comment, but I can't reply to it for some reason. I will make a video about how to determine which supplements to take while fasting, and which ones to wait until you are eating.
You are correct. Some shouldn't be taken during a fast because they won't do much good. The fat-soluble vitamins (A, D, E, and K) are a great example. No reason to take them without food because they won't be absorbed well anyhow.
@@GrowGrayMatter Oh great thank you so much. I'm looking forward to it!
In the meantime, let me know if you have questions about any specific supplement. I can share my thoughts@@ChaossX77
@@GrowGrayMatter Will do Dr. Thank you again. You've been a godsend to me.
Thank you 😊 love your videos. Now I don’t feel guilty having mug of beef broth or little goat milk in my coffee/tea 😊
I have worked with at least 6 people who would have quit fasting if it wasn't for bone broth. It was the life vest that they needed to stick with their plan. That is all that I care about :)
when it comes to my experiences,
0 : 100 -> needs strong willpower. causes heartburn, stomachache. hard to consume over 2k cal on feeding day. but it almost feels euphoric during this diet.
50:50 -> always feels hungry. less motivated. weight lose plateau occur.
20:80 -> more sustainable. on fasting day(20% cal) eats protein/fat mainly. less mind cleanness, but have more energy to daily workout.
Stories like yours are why I have been so vocal about the fact that I relied on a lot of "training wheels" at the beginning of my journey. I would white knuckle it until I caved. Then I started adding some bone broth and (gasp) some diet soda and I could keep my cravings at bay. I was able to double how long I could fast and the rest is history.
I don't need anything now. I fast clean and I have removed all artificial sweeteners. But I don't think I would have got here if I didn't cut myself some slack along the way.
Anything that leads to healthy weight loss works for me. Getting our fat under control (at all costs) is the number 1 way we can improve our health. Period.
Thanks so much for sharing :)
Hello! Good morning. Excellent video. I was wondering if you have any advice on how to approach a dirty fast. I am currently doing it for 3 days (we will see how I do 😂) but what fasting schedule would you recommend. Days at a time or every other day as I heard mentioned in the video. Thank you for everything. Around 390 and this would be my second weight loss journey and I just looking for an approach to jumpstart.
Thanks for reaching out :). My favorite fasting plan for people who have a lot of weight to lose is ADF (Alternate Day Fasting). I have tried all sorts of fasting plans, included longer 3-7 day fasts, but ADF is where I felt best and lost the weight.
Here is the plan I used to lose 165 pounds in a year:
czcams.com/video/OPdKtS5Cqr8/video.html
And here is how I ate along the way:
czcams.com/video/R8YZKroAGMo/video.html
Reach out if you have any questions. You CAN do this! I am living proof
New subscriber
Thank you for subscribing. I am glad that you are here. Feel free to reach out if you have any questions. I am here to help
Well I allow myself a cup of bullet proof coffee in the afternoon,and I'm still losing weight consistently
What is your opinion on eating fruit? No veggies, but an apple or berries? Dr Paul Saladino recommends them to a meat based diet
I think that fruit can be a great part of the diet once someone is metabolically healthy. Dr. Saladino is in perfect health and surfs 2-3 hours per day. His diet works great for him, but I hesitate to recommend it for someone that is still insulin resistant, inflamed, and sedentary.
It also depends on your goal. I add berries when I am focused on building muscle or improving my performance in the gym. I cut it back out when I am focused on enhancing ketone production or losing fat.
I hope this helps :)
Hey doc . I've tried alternate day fasting for 2 weeks but i end up breaking it when i cook dinner for my so i ended up changing it to 2:22 . Is there any thing i can do to prevent breaking my fast
Thanks for reaching out. First off, you might just find that eating OMAD (One Meal A Day) might be the best strategy for you and your personal life. Here is a video where I talked about the pros and cons of OMAD vs ADF. You might be just fine with the plan you are currently using:
czcams.com/video/ebw63MmKDM0/video.html
That being said, I am personally a big fan of ADF, so I understand if you want to find a way to give it a try and see how you do.
I feel your pain on this issue. My family does not practice intermittent fasting. They are also not low carb. This means that I have always needed to eat differently than my family. It has not always been easy. I know this isn't giving you an answer, but I am proof that it is possible.
In some ways it has been a bit easier. I cook food for my family on fasting days, but I am not tempted to eat it very often because it isn't food that would fit into may plan (low-carb) anyhow. Then I sit with my family and enjoy their company while I drink water, tea, or decaf coffee.
Try your hardest to stay strong for a few weeks. Give it time to show you that it is worth it.
One last point. If dinner is your issue, you could also transition to ADF by doing Modified ADF for a while. Modified ADF allows you to consume 500 calories on your "fasting" days, so you could still have a small meal with your family:
czcams.com/video/H11GlsSQ2-I/video.html
I hope something here helps you :)
If I want to do a 3 day fasting, what should I do?
Stop going to they gym those three days?
Stop working on the stationary bike 1 hour a day?
When it is finished, start eating only vegetables?
Will my muscles be on risk?
Thanks bro I'll wait your answers
There can be enhance benefits to extended fasting (more autophagy, etc), but there can also be more risk (dehydration, loss of lean mass, etc). I used to do quite a few 3-7 day fasts before I settled on 36-hour fasts being ideal for me.
1. I actually would still do some exercise while fasted. Just don't push it too hard. Try to stick with activities that increase fat burning and ketone production. I do short workout sessions (with moderate weight) on my fasting days. I save my intense training sessions for when I am well fed.
2. Moderate intensity cardio is fine. I do a lot of brisk walking on my fasting days. It seems to ramp up ketone production and fat burning.
3. I like to focus on protein and healthy fats to break a fast. You may want to start with a small meal to "turn digestion back on". Something like a bone broth works well. I do well with eggs to break my fasts. You want to be careful not to overdo your first meal after a longer fast. But you can eat again in a couple of hours if you are still hungry.
But I never really had to worry about this. I usually had a full meal after my longer fasts and did fine. Everyone is different.
4. 3 days without any protein can definitely impact lean mass. Just make sure you do everything you can to minimize the risk (plenty of protein before and after, be fat adapted and used to fasting, use your muscle (use it or lose it), and manage your sleep/stress).
I hope this helps. I look forward to hearing how it goes. I am considering adding 1 36-hour fast every 3-4 months next year.
@@GrowGrayMatter thanks
It is my pleasure. Good luck!@@dannsii1960
@@GrowGrayMatterThis week results.
Hip 89 - 89cm
Weist 82 - 81cm
Neck 38 - 38cm
Lovehandles 95 - 92cm
Leg 59 - 59cm
Glutes 102 - 103 cm
Fullchest 105 - 105
Chest 54-53cm
BicepsTriceps 36 - 36cm
Weight 86.2 - 84.9 down 1.3kg
It might be possible that you said wow it was a great week because the scale says so but i think it could be a little different due to I have 42 hours of fasting so it looks good but it may not be true ...
I dont know, im confused about the scale.
Talking about fasting ive felt with energy i did 8 weightlifting exercises and 1 hour of stationary bike.
The scale can definitely bounce around@@dannsii1960 I always prepare myself for the scale to bounce back up if I have a week where I lost more weight than I planned. That happened to me last week. I am in the middle of a weight loss phase, and I lost 3.4 pounds even though I should have lost 2 pounds. I am glad that I planned for a setback, because I actually have gained a pound so fat this week.
It is all part of the messy process :)
i was trying to dirty fast today so i had a piece of fruit, an orange. but i don't see that fruit is allowed on the list and i didnt know that. i think maybe i should not have done that?
i guess that would be a modified approach.... i am trying to do an alternate day fasting protocall or slightly modified fasting approach because i don't want to go into "fuck it" mode lol!
Is eating Dill Pickles that have 0 calories ok to snack on during none eating days?
Will I still have the benefit of icreased energy on a dirty fast?
This is a great question. It really depends on the person. I used dirty fasting for over a year, and I never had any issues with energy. I have been clean fasting for the last several months, and I haven't seen any improvement. But some people do feel better when they switch to clean fasting.
My stance is always to fast as clean as you can. The only advantage to dirty fasting is that it makes fasting easier for some people. The key is to find what works best for you.
I hope this helps
I have tried ADF and I found myself feeling super fatigued on my (dirty) fast days.
I am a fitness instructor and teach classes daily plus lift 3-4 times a week. What can I do to help me not feel light headed, dizzy on the days that I fast and workout. Should I be skipping workouts on my fast days?
These are good questions. Here are my thoughts:
1. I stay very active on my fasting days. I get 12,000 steps and do 2-4 short exercise sessions of 5-6 minutes, but I keep the intensity low. I save heavy training for my eating days. You may want to consider moving your fasting days to when you are less active. This may only be temporary. It takes time for your body to adapt. You get better at burning fat, grow new mitochondria, etc. Let your body get used to fasting on rest days, and then you can try ramping up activity once you are adapted. Study after study shows that low-carb athletes can double the amount of fat they burn while training, but it takes time.
2. Perhaps decrease the number of 36-hour fasts you do until you get adapted, as well. I currently do a 5:2 program with 2 36-hour fasts per week. This might be a great way to let your body get used to things.
3. You could also try a Modified ADF where you still eat a little on your "fasting" days. This isn't permanent, but it can point you in the right direction. Here is a video about how I use them:
czcams.com/video/H11GlsSQ2-I/video.html
4. You could also consider adding some extra fuel on your fasting days to get you over the hump. Some people add MCT oil because your body turns it into ketones. Others will supplement with exogenous ketones. Let me know if you have questions about this.
5. Make sure you are really well hydrated. This is the most common cause of fasting issues:
czcams.com/video/EMZmJbLtdIQ/video.html
6. You may want to try some clean fasts and see if that helps. But I would address everything else first.
I hope this helps. Sorry for the book :)
@@GrowGrayMatter thank you so much for taking the time to reply and offer all the tips and advice.
Don’t apologize for the “book”, I love reading and learning new things. I appreciate you. Will def try to implement your suggestions and see how it goes. I need to lose 50 pounds but lately I’ve been breaking all my fasts cuz I don’t have the willpower to plow through them. I love food and always want to eat!
Thank you for the kind words@@Leboroxit. Please keep me posted on your progress. You CAN do this! I am living proof :)
Let me know if you have other questions as well
Will a cough syrup spike my insulin
This is a good question. Anytime I consider whether or not to use something during a fast, I weigh the benefit and the risk. Some cough syrups do have sugar, and other have artificial sweeteners. So they might not be idea. BUT, if you are sick your priority should be getting well. Also, coughing may impact your sleep, and we know that poor sleep causes all sorts of health issues.
In the end, I would look for a sugar-free version and take it if my cough was impacting my sleep.
I hope this helps. Get well
Hi Doctor
Would like to start ADF
I’m a 31 year old female
149cm tall
My body fat percentage is 52.1%
I weigh 100kg
How much calories would I need to eat to lose weight on ADF. Please help doctor
Hi. I will support you in any way that I can.
It does sound like ADF would be a great program for you to consider. Be sure to watch more of my videos to get tips about hydration (with electrolytes), eating enough protein, staying safe, etc.
Here is the ADF plan that I used, along with my eating plan:
czcams.com/video/OPdKtS5Cqr8/video.html
czcams.com/video/R8YZKroAGMo/video.html
The key with ADF is to eat at maintenance calories (also called Total Daily Energy Expenditure or TDEE) or slightly above on your eating days. You will need to figure out that number before you can find your calorie target.
Here is a video that explains how to determine your maintenance calories (TDEE):
czcams.com/video/_N8J8yHAcwc/video.html
And here is the calculator that I use:
legionathletics.com/tdee-calculator/
Let me know what your TDEE is and I can help you pick a calorie goal :)
You CAN do this!
@@GrowGrayMatter Hi Doctor my TDEE is 1681 for cutting and 2181 for maintaining. Please help me and guide me on this.
@@khanyi-mos2036 Thanks for sharing. With ADF you want to eat at your TDEE or sightly above on you eating days since you are in a huge calorie deficit on your fasting days.
Start by eating 2200-2400 calories per day on your eating days and see how that works for you. I think it will go great.
Let me know if you have any others questions
How do I purchase access to your full course?
I took his course on udemy. It's very informative. 😊
If you click on the more button right under the title of this video a link is there to click to purchase the class.
@karenharju6919 😂 I looked there and never even saw it 🤦♀️ Thanks so much!!
Thank you for the kind words. It means the world to me know to know that my work is making a difference in peoples lives. Your success is what drives everything that I do :)
Let me know if you still need help. It looks like some friends jumped in to assist you :)
Hello sir, hope u r doing well... Sir kindly guide me a bit about protein intake. I am a female and currently doing fasting and also doing some weight training ... i am only worried about how much protein to take because i am fasting for 3 days full or 2 days full per week. I dont think so i will be able to eat 160 plus grams of protein per day . I can eat 60 to 70 grams thought. What would u suggest???
Thanks for reaching out. Would you mind sharing your goal weight so I can offer more advice about protein?
Here are my videos about the importance of protein and how to determine the best amount for you:
czcams.com/video/DLa2g4GSAO4/video.html
czcams.com/video/yfuqISpCPyo/video.html
I can be more specific once I know your goal weight, but I do think you will want to get your protein intake above 60-70 grams.
This is especially important since you are going long stretches without any protein at all.
But don't feel like you have to double your protein intake overnight. Just start to slowly bump it up and see how you do. You also might be a great candidate for some protein shakes. I generally like to bet protein from whole food, but shakes are a great way to increase protein without stuffing yourself. If you share more about what your eating plan looks like I could offer some more tips :)
@@GrowGrayMatter weight 73 kgs age 23 ... is doing 2 x 36 hour fast okk .. or can i do 2 x 24 and 1x 36 per week?
@@GrowGrayMatter and the goal weight is aroung 57 to 60 kgs. Height is 5 feet, 4.5 inches
My did includes whole wheat rotis, chicken, vegetable, lentils, all r almost healthy items. I have now added roasted channa in diet , 100 grams of which has 19g of protein...
So yes normally i am eating protein daily. I am now thinking of increasing the amount
Dr Valta Longo's Prolon fasting mimickery meals. $25 million dollars of research.
Absolutely. 2 of his rodent studies were the ones that I mentioned at the end of this video. The last time I checked there were 32 clinical trials completed or ongoing with the Fasting Mimicking Diet.
Most people also don't look closely enough at the fasting research to know that many fasting studies allow 500 calories on "fasting" days. I work with lots of people who see amazing results with a Modified ADF plan. I usually push people that direction if they need to take meds, or if ADF is wrecking their sleep. Here is my video about Modified ADF if you haven't seen it:
czcams.com/video/H11GlsSQ2-I/video.html