Fasting = Faster Fat Loss?
Vložit
- čas přidán 10. 04. 2022
- ✅ Subscribe to my main fitness channel: / nalewanyjfitness
Get Your FREE Workout & Diet Plan:
📝 www.SeanNal.com/freeplan
Premium Quality, Science-Based Supplements:
💊 www.RealScienceAthletics.com/
(Save 15% with coupon code CZcams15)
Connect With Me:
👉 / sean_nalewanyj
👉 / sean_nalewanyj
Do you prefer intermittent fasting or regularly spaced meals? (Comment below 👇🏻)
IF is a perfectly viable way of structuring your fat loss diet, and for some people it can produce better long term outcomes.
However, it's not a "magical fat burning solution" like some try to claim, and it doesn't work by causing some sort of special physiological change that burns more fat calorie for calorie.
When it all comes down to it, losing fat is about maintaining an overall calorie deficit.
By restricting the feeding window down to a shorter time frame (the most popular method being 16 hours fasted and 8 hours fed), some people find that they're able to maintain a net deficit more easily.
So, if you're having issues with hunger and you consistently find yourself going over your daily calorie target (or you just find it simpler or more satisfying to eat only a couple larger meals per day), then IF is something you could optionally experiment with to see if it's right for you.
If you're serious about achieving long term fat loss success, then you have to be willing to put in some time and effort to find the structure of eating that works best for you and allows you to create the most sustainable calorie deficit possible.
This will vary from person to person, and anyone who claims to have the one definitive “best” fat loss diet that you must follow to a T is not giving you the most accurate advice.
(As a side note, IF is probably not optimal for fully maximizing muscle growth due to the smaller number of individual protein feedings, but as long as total protein for the day is on point then the difference is likely marginal.)
#fitness #gym #workout #buildmuscle #bodybuilding
💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS:
1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio.
2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order.
✅ Follow on IG for more daily tips: @sean_nalewanyj
P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
ramadhan mubarak
Could you please make a video on how different sports might affect gains (track and field too)
Hey I know that this isn't on the right short but I dont know if you would even look at it in the first place. Anyway I would like to thank you because man you have helped me on my workouts and just my workout journey which is only 6 months strong. Anyway thank you very much.
Could you make a video on pushing plateaus when your using ddp?
But what about insulin resistance? Won't eating regularly increase I.R. and make it difficult for fat loss?
For someone who is used to satisfying every eating impulse, like myself, I see a psychological benefit to IF. It makes you remember what HUNGER really is and differentiate that from a simple impulse or desire for some food. This can make it somewhat easier to understand your own body signals
Sean, the main point of IF is avoiding insulin spikes/release, hyperinsulinemia and, ultimately, insulin resistance. As far as I know, IF was never about lowering your calories, it was about controlling insulin in your body. Spacing meals throughout the day doesn’t do a good job at this.
Spacing meals out does a very good job at that as long as you're not eating constant terrible meals. However, a lot of influencers now are touting intermittent fasting as this catch-all magic weight loss thing, and that's what he's referencing here
Mayb it does a good job but IF does a better job at it. But it’s true that influencers hype up everything but the real benefits of IF
@@joshuamoore3846 well, it takes time for insulin to get to the baseline after a meal. So, by the time it tames down, you start eating again. So... IF is much superior at maintaining low insulin.
Exactly
Doesn't matter. Overall effect is the same as a normal diet.
I've always eaten pretty healthy when I had an actual meal but IF helped me stop snacking so much because my meal may have been good but that bag of family chips, share skittles and large brisk wasn't
So if I feel better eating smaller meals it's fine? I just get nauseous if I don't eat too long
@@Ghoop3 as long as it's within the amount of calories you need for a day because my meals where but all the extra snacks weren't.
Or you could eat those bad foods (if you weigh them out - count calories) + add in healthy foods and as long as you stick to your calorie goals you will lose weight. You don't have to sacrifice bad foods. Weigh it, count your calories
I'm subscribed for the no BS fitness tips. I always get what I came for. Thank you Sean.
Fact
You can't Handle ""The Truff""
This is the exact reason I do IF. It's structure helps me control eating and I feel better overall. No magical reason.
It actually helps slow down againg, wich basically means u keep musclemass longer in ur life
@@Moesthetics is there any backing research on this topic? I'm not arguing it but I normally hear about this but without any references to a formal study 🤷
It loweres insulin makes your body recycle damaged protein therefore reduce aging and cancer and also has a hormone response increasing hgh and mental clarity and there's a bunch more
@@Moesthetics sounds like a bs fitness tip
Go look up the Italian pro cyclist study on the exact same meal plan with one group on IF and the other normal eating times. Literally the same diet only difference was eating window. Look at the results of that study. CICO simply *cannot* explain the results.
IF helps improve your insulin sensitivity, which will also help you with your fat loss goals
It can also be added to any diet plans as well.
This, seriously. Ever since i started fasting (up to 20 hrs during weekdays and up to 72 hrs on weekends), it's so much easier to avoid overeating because i never actually feel hungry anymore.
@@shannonjones8877 once your body reacts to the change it takes between 5-7 days, your body starts producing keystones. Love it when you cross that finish line. For me just getting past the headaches for the first couple days but that’s a sign of transition. Your body is fighting, you just have to fight it back.
@@shannonjones8877 for real i used to do one meal per day when i was fat, and your hunger goes away after the first stage.
@@shannonjones8877
I have a very physical job, so I’m trying to work my way up to 72 hour fasts. Currently, I can do a 48 hour fast if I include my day off, but it’s gonna take some adjustment before I can do 72 hours😂 but you’re absolutely right! Fasting is SOOO good for your health! You get much better insulin sensitivity and the prolonged autophagy is massively beneficial, as it clears out dead cells and replaces them with new ones. There’s really no downsides to fasting, other than the fact that is a little uncomfortable at first!
I fast for the whole month of Ramadan every year and I rarely ever see any fat loss once I’m done. Sean is right, you just eat your meals closer together when fasting. You need to change how much food(calories) you eat in order to see a change.
Well with all the delicious iftars and heavy sehris we do….its obvious we dont loose weight we even gain weight……lmfao…..anyway this year our family has kept it simple and mundane and i lost weight im a med student so i get plenty of exercise too running here and there and its hard summer here so i guess you wanna stay in a calorie deficit especially when you sleep i dont sleep after sehri( in the morning for anyone whoose wondering) i sleep during the fast in the short window from 3:30pm to 6:30pm although this is rare as there are prayers between this timethe other time i sleep is from esha 8-9pm to sehri 2-3am so basically im awake for atleast an hour plus after my meals too and pray, prep and go to uni from after sehri to 3:30pm…..so im also active during the fast….well this year the conditions are fortunately good for me as they have set themselves….id suggest if you want to fast you first need to start with practice basically try it when you have less work and try to just wait it out….later you may start working but bear in mind working while fasting just like exercise will be much harder during the initial days….and try after all this to integrate in a timetable and light exercise….
If you fast the way the prophet told us to, which is eating simple and bland meals during Ramadan, then everyone would absolutely lose weight.
It is our fault that we have turned our evening and morning meals into feasts
It's because you're overeating which you shouldn't do
@@flakgun153 that's what i wondered about, so it actually is supposed to be a regular fast without feasts at the evening?
@@flakgun153 lol fuck Ofc
It absolutely works for me, it's so much easier to keep track of my caloric intake during a crazy/busy day if I have a specific time frame to eat within
I found you here about 3 weeks ago and man, I’m surprised I haven’t ran into you earlier. Love the no BS content man. Keep it up
Intermittent fasting worked really for me and helped me lose 15 pounds in a month when I was training for my third ultramarathon. I would just wake up and have a coffee without any sugar and that would keep my full until like 11:30 when I'd have a protein bar and wouldn't eat an actual meal till like 2pm
I lost 12 pounds in two months doing just IF.
Intermittent fasting is beneficial because most people cannot stuff the same amount of food in a four-hour window. It also increases willpower to stay away from food for 16+ hours.
But, those who suffer from frequent acidity should avoid fasting.
It is the overall calories that matter but IF makes staying in the caloric deficit easier.
Cannot stuff food in Four hour window? They can. Its a matter of how big they eat in a single meal. The 6 meals a day i know is "SMALL MEALS". I tried Both diet and in years of experience. I surrender I.F. because i can see result in both. Its almost the same speed for me. And i choose to Eat every 3 hours because i love it, the advantage is, "i have a great physique even i always eating".
Depends on what people are doing. A lot of people that promote intermittent fasting say you can eat as much as you want, and whatever you want in that window, and you'll lose weight. If people grab a pint of ice cream for 1000+ calories on top of whatever else they're eating, then it's not that hard to eat in a calorie surplus.
I’m realising the intermittent fasting means different things to different people, to me it means consuming nearly no calories for up to a week, longer if under medical supervision…
@@pearshaped9116 that’s fasting!! Intermittent fasting means eating daily but at a specific time 10/14 12/12 16/8. Not eating for days is simply fasting
I can easily overeat and gain weight intermittent fasting. Not hard to do. Stop saying it's beneficial because intermittent fasting is only beneficial to certain types of people, you're suggesting it's beneficial to everyone which it isn't. The same diets and meal plans will work differently for different people
Interminient fasting also helps our digestive system to have a break and recover.
I eat a lot so I just eat 2 big meals around 2pm and 8pm. Helps me not go overboard on calories everyday.
Can you also talk about insulin resistance, autophogy, HGH increase...I feel like it's "cool" now just to be against something if it is popular, doesn't matter if it works or not.
Insulin is a major aspect and is one reason that it is not only about calories. It is about hormones. We need to spread this information.
Exactly. CICO is a part of the picture but not the only thing that matters.
Sorry but hormones don't play a part in net fat loss. There have been studies where subjects were given insulin in a calorie deficit and still lost weight.
Suggest you take a look at this video: czcams.com/video/0PyBoKSv2tI/video.html
@@freestylepunk sorry, but I really must disagree with you on that. I highly recommend you watch this lecture by Dr. Mason.
czcams.com/video/wBsnk2PtPeo/video.html
He not only debunks the CICO “rule”, but he also explains why and provides evidence for it from a bio-chemical perspective. once you understand the pros and cons of insulin, especially the cons, how it works, how it gets triggered, what further processes will be triggered by insulin, what other processes will be prevented by insulin, you will realize that low carb / intermitted fasting - in general anything that manages insulin is the best way to lose fat and weight.
In his lecture he also shows all studies over the last decades that compared low fat vs low carb (ofc same calories per group and so on) and in every single case low carb won by far. Furthermore, there is a reason why all bodybuilders cut carbs to prepare for shows - they want to get lean and lose fat by avoiding insulin.
I totally understand that nearly all ppl who are into sports believe in CICO, I ve also been doing it for a very long time as well. I am not saying that CICO doesn’t work! But it only works properly if your hormones work properly. Once they are not balanced, especially if insulin kicks in way harder than it should be, CICO is downstream and later in the circuit. Speaking for myself f.e. When I am doing just a CICO focused diet with 1000kcal def (no bs nutrition, only healthy stuff) vs a -250kcal low carb/keto diet. I do only see results with the second option. And I do track my macros
. give it a shot, trust me =)
@@freestylepunk wait let me get this clear, you took a study where people fast 2 days and have "habitual" eating the other 5? Are you serious? When people talk about IF, they mean almost daily 18:6 or 16/8 fasts, where with this consisteny the effects are being seen.
Honestly, If you don't like something, it's fine. IF ist not for everyone. But showing me a CZcamsr who is known for saying IF is not special with a "fast 2 days, and eat what ever you want the 5 days left" study? I mean, come on..
I love how sensible and accurate your info is. I appreciate you debunking the myths and the weird view points people have in the fitness nutrition industry
I do intermittent fasting (I eat once a day at the end of the day) just to keep my calorie intake in check.
Unless you work nights, I personally would recommend movingly your feeding window to the morning time, as you’ll increase your autophagy window. Autophagy is most effective during sleep, but your body rarely enters it until you’ve been without food for roughly 8-10 hours. If you feed in the morning after you wake, not only will your body have an external source of energy to get you through the day, but it will allow autophagy to start earlier and you’ll get the fullest effect while you sleep. Just a suggestion. If nighttime feeding is working for you then you do you, but from my research, I’ve found that it’s best to stay away from eating near bedtime. Good luck!
@@sethfeldpausch4337 I’m planning on working out in the mornings but I also want to try intermittent fasting to lose rapid weight. I want to have energy in the morning and through out my day but I fear fasting in the mornings will make that impossible. Whenever I eat in the morning I can’t stop so if I need to fast, it definitely needs to be in the morning. Should I still workout in the mornings or not?
Thanks Sean for promoting both and not sticking with one bias opinion like most do. What works for some might not work for others. To each their own trial and error experimentation.
I started keto, IF and workout 3 years. I lost 90 pounds in just 6 months and maintained the weight till now. Not sure if IF really contributed in my weight lost but I do feel energetic and good mind clarity outside of eating window. And I never felt hunger even in prolonged fasting. These made my daily life super productive, because I always have good focus and I don't have to find food every few hours. Also hope to see more scitefic proof from you telling how IF not work. Cheers.
What a lot of people miss with calorie deficit is if it is to little you won’t see results if it’s too much your body will stop loosing weight and will go into preservation mode. This is when your body either stops kissing weight or starts gaining weight. It does this by lowering activity levels and storing what little calories it gets. The trick is to find the right amount to cut. A friend of mine was stuck at the same weight for a while. When I told him this he added a 100calories to his intake and saw some weight loss.
Thanks for clearing this out, I'm not very well in fasting, getting cranky, feel weaker, and sometime can't be focus well, I'd rather do workout for calorie deficit than reduce my calorie intake
good luck getting lean on that mentality
@@MrLardobutt thanks bro, I'm not aiming lean or shredded body, don't get me wrong I really appreciated people who can have lean and shredded body, I know their sacrifice, like this for instance I even gave up on IF, it's good to have a lean body, but for now I'm happy with I am now, maybe as time progress, I'll got better mentality
Don't fast cold turkey out of the blue. Your body and horomones are very dependent on your routine and schedules. I would work up to a full fast over the course of a couple weeks, and then get yourself used to a smaller eating window rather than full fasts. You can eat well AND be in a fasted state for as long as you can on a daily basis.
“Getting cranky, feeling weaker and unable to focus”
I swear IF has had the exact opposite effect on me to what you say, first few days I had all these thing you state but I was on a 5k calorie bulk and went strait into an IF cut so it’s to be expected but 6 weeks in I’m more energetic, more happier and more focused!!!! The biggest thing for me tho is the ability to get up strait out of bed in a morning, before I started fasting I’d lay there for 10 minutes feeling rough but now I’m strait up and out
@@MrLardobuttdown 15 lbs in 2 months with the same mindset. Different people have different bodies, get tf over it
Amazing video. I absolutely needed the tip. Thanks Sean.
You should of mentioned IF’s health properties and that’s the advantage of it over just a calorie deficit.
Great channel, thank you.
The only reason I do I.F is because it happens to be the caloric deficit method that I manage to ahere to the best. There's no single magical diet that bypasses the calolries consumed < calories spent equation. That said, there is a lot of research indicating potential health benefits of periodic fasting which can be another reason to prefer I.F.
I read a science article where they said that regularly eating small portions trigger insulin increase. Insulin on the other hand interferes with the fat loss process at the molecular level and causes other metabolic issues as well. So therefore, it has been generally suggested to have 2-3 medium sized meals in a day while remaining calorie deficit.
For me i I.F. For 20 hrs and eat in a 4 hr window.
This lets me fill up my belly and when I count all the food I ate, it would be around 1.5k calories, or a 1k calorie deficit. It’s really helped me get my weight from 240 to 215 from February to now.
how's your muscle? did u gain/lose?
@@Thegalacticgeneral I keep my protein high and I take creatine which helps. I go to the gym 2 to 3 times a week but my muscle definition hasn’t changed much. Rn I weight 198 from my previous comment
Thank you for the no bs fitness tips, milord.
Bro so much of content could be putting a dent and a whole In these “fitness influencers “business models but it’s the truth and it’s gold thank you for being real in this world. Fitness is a great thing but it’s kinda working against people and giving them more body anxiety than before.
It’s Ramadan for me and I have lost of unnecessary fat
I have lost nothing rip
I did intermittent fasting for a year, between 15-20 hours depending on how I felt day to day. Surprisingly I had a ton of energy, but never noticed much difference in strength, muscle or far, I just did it for the health benefits that it may slow down cellular aging etc. Same reason I do sauna, ice baths and eat a lot of fermented foods like kefir. Live cultures are great for many people.
Tips on how to keep muscle during ramadan??
Make sure to eat enough and get protein and also drinks lots of water. Thats at least what work for me. Fasting especially intermitten fasting that you do in ramadan doesn't cause muscle loss. The only difference from normal fasting is that you don't drink which shouldn't be a problem unless you sweat a lot due to warm weather or something. Just make sure to drink a lot and get your daily protein and yous hould be fine at least it works for me.
That's correct. I do it for many longevity reasons
Exactly what my trainer has told me
I love the new video editing you are trying.
I’ve tried just about any “diet” without results. intermittent fasting is the only thing that helped me lose 20lbs in 6 months. Prevents me from snacking and I also workout while I’m fasting and I just feel better all around. Definitely works for some people.
Well Sean said it works, just not for the reason some influencers calim
it works if you are in a caloric déficit. just like all other fad diets
Same here I also workout (cardio) on fasting and it has reduced my belly fat (the most stubborn fat of all) like hot knife on butter.
@@lawyerpanda1856 me too! 30-45 minutes on the treadmill 5 days a week and that’s where I lost most of my weight 🙌🏼
@@mayracoronado2011 🙌🙌🙌🙌🙌
There’s also many health benefits that are not necessarily related to fat loss.
The health benefits are unbelievable. You notice your body feeling better doing 18/6, but after doing my first 48h fast, thats the only thing I do once every 3 months
the benefits of a caloric déficit and not stuffing your mouth all the time that you attribute to fasting you mean
@@98danielray no that’s not what I mean
You always give us the best advice!!
Fewer big meals has always been easier for me versus more small ones
THANK YOU
Your the best you tell straight up facts! Thanks sean!
Thanks dude
Do your research sir❤️ you are just giving us your opinions. IF is better that a normal calorie deficit or spaced out eating plan like you say.
when you fast for a month every year 😎
Thank you and God bless
So true.IF only works because you are less likely to overeat over a short period of time like 6 hours or 8 hours, it’s not a magical thing. My maintenance calorie is 1400 and in order to avoiding overeating, I put myself into IF, 6/18. I can not physically eat 1400 calories within 6 hours as the food I eat usually low in calories and high volume so I have been 40-43kg and haven’t gained much weight since I started doing IF. Also it helps with anyone who has diabetes type 2 or insulin resistance, my insulin problem had gone after 1 year.
14 and over the last 2 months iv been usin ur videos as motivation and it’s worked wasint lookin to lose weight even if I was heavier than I wanted but iv gained a lot of muscle thanks to ur videos so thanks man
x athlean is a good channel too
@@treywar25 not at all
Do not fast while in puberty, your body needs the calories. Even if you're overweight, the insanely high testosterone production is guaranteed to drop your weight if you eat right and exercise plenty. Don't worry about losing weight necessarily, but re-compositioning your body. Keep a decent amount of fat, like 14-15%, and don't worry about shredding or anything, you need the fat for your horomones, skin, brain, muscular ability, etc.
I do IF unintentionally ( I don't eat till after work around 5pm) and it has helped only because I just plain eat less. No snacks and no time to eat too much in a day. But I do really want to start eating breakfast because I wake up ravenous.
Actualy it does work if you combine it with working out before breakfast! I learned it woth biochemistry few months ago. Two groups of people had the same food for a 2 months and the same workouts for 2 months. The only difference was that group A ate breakfast later on the day AFTER their workout and group B before their workout. Group A had significant more fat loss.
Thanks for this! I've been fasting for about 2 weeks or so now
It worked wonders on all the pain I was in ! So much more benefit than just fat loss.
Low carb medium protein low fat train 3 to 4 times a week two days of cardio or hiking- eat the same way It becomes a lifestyle and an addiction this will be my 50th year of training
Pro classic Natty Champ Still Competing 57 yrs young 💪🏽✝️💪🏽
Its been working for me but more of a convenience thing than anything regarding intentional fat loss.
I generally don't eat before about noon at the earliest since I am up late and wake up late, work late. So my first meal of the day sometimes is as late as 3 or 4pm. I stop at a local shop that has premade meals of specific calorie counts and protein values so I know exactly what I'm putting in. Then tend to eat a meal when I get home around 11pm. So my actual window for when I eat is small, as long as I make sure I get the calories I need to get through work or workouts and stay around my cut number.
I intermittent fast for satiation at lunch time. Yes, I could eat portions of my meal throughout the day and, with calories being counted, would still loose weight. But I fast till lunchtime so I can eat the bulk of my calories in one sitting so I don't feel hungry for a little while. Both work, but I figured I'd share my reason for IF 😁
In my experience doing OMADs let’s you eat more calories without the damage multiplier of multiple meals.
Thanks for the regular dose of no BS information.
Ugh thank you. I’d been debating like “am I missing out on something? Am I doing it wrong?” And so much of this has been put to rest from watching your content
intermittent fasting was horrid for me. i ended up binging nearly every night because i couldn’t have snacks after a certain point so i would just stuff my face either right before the window closed or get too hungry and binge after. it was AWFUL! i’ll never shame anyone for doing it, everyone has different needs but that wasn’t what i needed.
Completely true. I like how you break it down into the basics. It’s mind boggling that the general population does not understand this relationship. 🤷🏻♂️
Moral of the story: do whatever feels right for you
Thanks Sean!
It has more benefits than just straight calorie deficit, it’s about hormonal balance and insulin control, what happens when you eat is as important as what you eat
It helps with people who have blood sugar and insulin resistance. Eating lots of little meals doesn't work for some people. It is about calories but also about hormones for some people.
the thing about IF is that it reduces stomach size and, as a consequence, you need less food to be full, which leads to less calories which leads to weight loss.
My mom did an intermittent fasting with a 6 hour window but didn't have a calorie deficit relative to her normal eating. She still lost weight. The intermittent fasting provides benefits over and above simple calorie deficit.
Personally, it's either I have an empty stomach or a fully filled one
I lost 23 lbs in 24 days of fasting and eating once, and only eating vegetables and protein. No carbs or fat. I had a belly. I fasted for Ramadan for 29 days long. Even tho I missed some days. And I exercised minimal. I lost 23 lbs. I went from 195lbs to 172lbs. Discipline is key. If I worked out more. I would’ve lost more. I feel great and energetic. I wouldn’t eat past 12 am midnight. And fast till 7:40 pm.
It’s hard but I love I.F
It’s helped me a lot and it builds discipline
Plus going hungry then eating feels so much better and you really appreciate your food
i’m just usually not hungry in the morning to the post where if i eat to early my stomach gets upset so it is really easy for me to just wait until lunch
I do intermittent fasting cuz it helps me with my reflux. I aint had no acid in my throat for the past 6 weeks
I think the fact that insulin is not spiked all day does make a big difference to fat lost, aside from the obvious calorie deficit requirement. Insulin is the fat gaining hormone basically, so I think that is a huge advantage to a regular diet
Start working out empty stomach along with intermittent fasting, and yest workout should be at the end of intermittent fasting, you will start loosing fat at 2x.
This was the best advice i got on CZcams.
Its been 15 days and i feel change in my body. Try it and see results yourself. Thanks
For me, it’s appetite suppressing. Because the moment I start eating food, I can’t stop
IF works for people like me who can absolutely eat thousands of cals at each meal and still be hungry at the next. It’s hard but pushing through to dinner (and not really being a breakfast guy) lets me eat what I want then and without going over later.
This guy speaks only facts thank you
I find when I have a healthy relationship with insulin, everything becomes easier
100% helps me with over eating, cause knowing I have a window really helps or I would be snacking most of the time.
I love your videos thank you
I myself take into consideration the hormonal aspects of IF when in relation to both muscle maintenance and fat loss. There was a time for me when calories in versus out was simple enough, for basic results.
Appetite control is why I do it though lately I've been having small servings of protein early and eating my main meals later.
Ramadan Mubarak
Sean we need a video on how to solve weight loss plateaus and weight gain during a cut
This was really the only thing that I could stick to so I didn’t and where I was getting most of my weight and snacking throughout the night or during times where I shouldn’t be snacking and it’s really not that hard cause most of the time when you’re fasting you’re asleep I definitely recommend this for somebody who has more of a hard time dieting
For me personally intermediate fasting does the trick , because when i eat i want to eat and be full , but when i am eating at like 1800 calories if i eat 3/4 times a day it is simply not enough for me and i am constantly feeling hungry. So when i eat 2 times a day 900 calories each meal i am not feeling hungry and i am still in that 1800 calories window.
lovehow you always tell the truth about the fitness workd
I eat more calories on Keto IF 20/4 than I did for years trying to lose weight, not only has Keto and IF helped me lose 5st but also cured various health issues I've had for years including cystic acne, high blood pressure, IBS, migraines and high blood glucose.
Being in a fasted state more often DOES increase fat loss though. Insulin rises when you eat, and that determines either weight staying or rising. The longer you are away from your last meal, the more time your body has to burn fat and lose weight because your insulin and glucose is low.
I.f actually does help because at a certain point your not producing insulin which then causes you to start a process that passively burns fat. Of course you should be doing all the other healthy things too but this is a really overlooked point. There are some great books on this and one by a Dr Fung that's really good at explaining this
Thank you Sean! I have been telling people this shit for year's and nobody listens. I love I.F and swear by it but it's really nothing special.
If it is one of thr easiest weight loss approach then tell me why it isn't special? no hassles eating 6 times a day and get sluggish in the morning.
@@deuceph Because it's simple and anyone can do it and it really isn't much more than setting a time for yourself to eat and not eat it really isn't special but it is cool and works great for me.
@@LilPW You just said why it's special. It is sooo easy and yet people struggle to do it. My clients who really were serious in their weight loss journey surpassed their goals because of IF. IF is an easy protocol but if you aren't serious enough, you'll fail.
Well, since I'm a Moslem and we're on Ramadhan. I agree with that
you need to research fasting, i recommend dr berg. someone who is insuline resistant will definitely benefit from fasting and once fat adapted will burn fat faster...
I recommend not falling for obvious charlatans
Well as far as calorie intake no, but the thing is insulin resistance is actually a bigger part of the equation than people realize, the longer you go without consuming sugar the better (don’t have to fast to do this) lol
LOL Martin Berkhan introduced me to IF 10 years ago and it helped achieve my weight loss goals since it was the easiest approach. I also recommended it to my clients at the gym and it was the best approach for them. IF also is very beneficial for me because I don't get sluggish in the morning from being full eating breakfast.
Exactly, Sean. It worked for me. Experiencing a few hours of hunger and responding with a smaller meal. It was just an easier way for me to do it.
This dude is the only fitness guy I watch now
Intermittent fasting really helps with maintaining my blood sugar and crashes. I think much clearer when I don't have my blood sugar spiking.
When your stomach is empty it's when the magic happens. Your body's primary goal is to digest food which is in your stomach. And when the stomach is empty then your body and mind focus on other things like healing and much more.
@@AnmolMishra946try studying fasting. Ketones are created by the body and have been studied and shown to increase mental acuity.
Intermittent fasting when done correctly can help you heal from a celular level! We eat more than needed!! Unless you’re a growing child, a pregnant woman or a body builder! I saved my fatty liver and prevented diabetes with learning to Fast Like A Girl!! Weight loss was just an added benefit!
Personally I like to wake up every hour and 30 minutes (sleep cycle length) at night to take a sip of whey protein (made from cows milk) in order to maximize MPS (muscle protein synthesis)
I keeps the metabolism high which is essential for fat loss, secondly it increases secretion of HGH which is essential for building muscle.
To your point, I find IF works best for me only because I like designating certain time during the day on when to eat. But that's just me
You have to factor efficiency of digestion into the net calorie deficit. Cramming a load in at once can inhibit digestion to some degree, meaning less calories absorbed and a higher deficit than on paper