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fasting without losing muscle reddit

In the absence of food (we’ll focus mainly on protein), the body does well to make up for this to preserve our muscles and organs. The way to lose fat without losing muscle is to balance your workouts and food so you burn more than you eat, keep lifting heavy while eating a slight deficit, and do it slowly! But how very interesting. If you don't need to lose a lot of weight (BMI 30 or so), maybe going for 48-hours fasts or EEOD may be the option for you. Making a few tweaks to your diet and exercise may help you use more fat. Seems to be a kidney specialist which confers no special expertise about fasting really, other than a sound understanding of physiology. I know there’s a time that hgh kicks in so it’s less likely. Summary Weight training during intermittent fasting may help you maintain muscle, even when losing fat. People may undertake water fasting to lose weight, for spiritual or religious reasons, or to try and combat particular health problems. Fasting causing muscle loss is a huge myth. How To Lose Body Fat Without Losing Muscle Reddit. Cookies help us deliver our Services. Most people follow close to a 12/12 IF schedule – meaning, 12 hours of fasting alternated with a 12-hour feeding window every day. They had learned they could restrict food intake for a period of time with no apparent side effects. Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. However, my record is 70 hours, not six days. Learn how to fast without losing muscle. Eat Every Other Day, you seem to be a winner. In my head more than anything. The parent commenter can reply with 'delete' to delete this comment. Sorry, this post was deleted by the person who originally posted it. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Does anybody know anyways to lose weight fast without gaining a whole lotta muscle? Thus, subjects cognitively restrained their intake below requirements in order to control body weight. Where does that first study show zero changes in muscle mass? Many of the studies similarly aren't actually water fasts. New comments cannot be posted and votes cannot be cast. That said: I quite disagree with some of the conclusions of the study, or at least with the reports from the fasters. IF is so easy, in fact, that you’re actually doing it without even realizing it. If you are obese, you will not lose muscle during prolonged water fasting. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Absolutely! I've looked up his research output and it appears to be practically zero and certainly not an impressive body of research that would naturally lead to his claims about fasting. Hey, and welcome to my science based guide to muscle sparing fasting for weight loss. Fasting is often practiced in the pursuit of spiritual enlightenment, or as a religious ritual. Friday 2020-10-16 14:00:05 pm : Dry Fasting Weight Loss Reddit | Dry Fasting Weight Loss Reddit | | Abs-Diet-Plan-Without-Losing-Muscle Many studies have been done on this and these fears are largely misplaced, especially for overweight or obese individuals. Read this guide all the way through and you'll know exactly how the amazing science behind muscle sparing fasting can help you laser-target that stubborn body fat WITHOUT destroying any of your lean body mass in the process. I realize in the course of a couple days it still wouldn't be much, but if you're trying to optimize muscle preservation, then extended fasting it may not be the best - the rate of loss appears to be 2-5 times higher. I love my hunter's highs. In this schedule, subjects eat normally on feeding days, and alternate that with a … Fasting for just 24 hours can double HGH secretion; fasting for 48 hours offers up to a 5-fold increase in HGH [ 15 ]. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Hi so as the title says I’m trying to drop my fat fast. I have not been exercising at all, and eating one meal after 20 hours of fasting, basically eating one meal a day. Thursday 2020-11-19 19:27:25 pm : Does Fasting Help Lose Weight Reddit | Does Fasting Help Lose Weight Reddit | | Keep-Muscle-While-Losing-Fat That decades of research show no such thing is telling. And no amount of hypothesising about "boots in HGH levels" show otherwise. It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. By suppressing GH during fasting, there is a 50% increase in muscle break down. I'm still looking for literature reviews on alternate-day-fasting and 5:2 fasting. Nobody has proved that fatloss isn't really down to calories intake vs calorie expenditure. 7 Ways to Burn Fat Without Losing Muscle Shed flab and keep muscle while bulking using these tried-and-true methods from people who have done it. 1- You’re Not Being Consistent With Your Fasting Schedule. When you start fasting you realise how much you really just enjoy eating food. If you want to keep your muscle mass, intermittent fasting is the way to go. How To Lose Body Fat Without Losing Muscle Reddit While you eat much fewer carbs on a keto diet plan, you maintain modest protein consumption and might enhance your intake of fat. Eating that long after workout makes it much harder to have a net positive balance of muscle syntheis / breakdown. He could be intellectually honest, just like most scientists and dieticians try to be. After a large high-protein meal, amino acids trickle into your blood stream for several hours. Just because he's a kidney doctor, doesn't make him The Authority on nutrition. As a rough guide, losing somewhere between 0.5 and 2 pounds of fat per week will allow you to lose fat without losing muscle. One of the main worries of fasting is the loss of lean body mass, or muscle. Don't do six days fasts unless you're so overweight and have such a terrible, wrecked, wretched relationship with food that you absolutely need to, or unless you're looking for severe autophagy, or doing it for self-discipline reasons, or as a challenge. As a percentage, 0.5% increase in lean tissue percentage in calorie restriction (because of fat mass loss) and 2.2% increase in fasting. I haven’t lost muscle and if anything I think I have gained some muscle after over two straight years of following Eat Stop Eat. Summary When you lose weight, you typically lose both fat … In fact, intermittent fasting has many benefits. So I already do 100 squats and some other shit (idk I change my workouts a lot) a day and then I walk for at least an hour if I can even go outside without panicking or over thinking what people think of me. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. Granted, without advanced testing, it's not fully accurate, but each day it increases, and the net result is it shows I am not losing any fat, but am losing muscle etc. I’m Facing the Fat, the guy fasted for 55 days and lost over 40 lbs of fat and 4 lbs. These claims of no muscle loss appear to be bunk and, because you're not a disciple but rather someone smart enough to check claims for yourself, you've spotted the misleading rhetoric he uses. That means that fasting is more than 4 times better at preventing lean tissue loss. No, he doesn't need to use hyperbole. Personally, I think 36 and 60 hours fast are great (you start your fast in the evening and break it at breakfast either the 2nd to next day or the one after), Otherwise 5 to 7 days really maximize your ability to key into ketosis and stay there, it triggers autophagy, growth hormones and all the other benefits of fasting without being too long or hard. Basically I have 10 kilos of fat to lose and I’m wondering how to best go about it. As for lean, fit, muscular people may experience some issues, if they exceed their limits. Do You Lose Muscle or Fat When You Fast?. If it still bothers you, they just use 'starvation' to refer to fasting. What do you want to fast for? As I explained earlier, protein is absorbed at a very slow rate. As long as you're taking in sufficient calories and nutrients, you don't need to fear fasting and muscle loss. https://www.ncbi.nlm.nih.gov/pubmed/23171320. It does all of them, all the time. Fasting for prolonged periods can be a scary fast FAT LOSS tool, but what about if you’re concerned about MUSCLE LOSS? Hell, no. Intermittent Fasting May Preserve Muscle Mass That Is Usually Lost When Dieting. the subjects in the fasting group maintain their new stable body weight?’, because this is contrary to common sense. I cannot go so far to call him a quack or a crank but there are shades of it. In the second study, they're comparing 800 calories of a standard diet, against a ketogenic diet, against completely fasting, so they have three groups they're comparing. Press question mark to learn the rest of the keyboard shortcuts. Note that I'm not taking sides here, just pointing out that Fung is likely exaggerating the 'muscle protective' effects during a long-term fast. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) I have been doing an experiment on myself for the past 4 weeks. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. If you regularly drink coffee, tea or colas you should include these in your fast- I find espresso- convenient- or wean yourself caffeine for at … But also, intermittent fasting is way easier than you’d think; it just sounds hard if you haven’t tried it yet. Fung isn't lying, but he could have been a bit more transparent. And, what have learned today thanks to poiuyt_qwerty? How Long Can I Fast Before I Start Losing Muscle? When you're fasting, your body uses a combination of fat and muscle to provide energy. Water fasting means drinking only water, but consuming no calories during the fast. This is not easy to answer, because no measurements were made at the 1-year time-point. Was the individual obese? The harsher the restriction, the greater the muscle loss. Anyway tldr would rolling 72 hour fasts then eating tdee when I refeed be good or lose too much muscle? by Anthony J. Yeung. This myth hinges on people’s belief it’s important to have a steady stream of amino acids available to not lose muscle. Any suggestions? Cutting calories and trying to lose weight too quickly, particularly if you don’t have that much fat to lose in the first place, increases your risk of muscle loss. If you work night shift, for example, you don’t have to do the typical feeding window of 12pm to 8pm. Do short-term fasts work for long-term weight control? I also found in this study that under what we would consider the best of circumstances (though I don't know if they were lifting during this time) protein burning accounted for about 10% of energy after prolonged fasting. Making a few tweaks to your diet and exercise may help you use more fat. Still, without listening to Fung's lectures, I would never have dared to fast for more than 16 hours at a time, so I do think he does more good than harm. At the end of the 20 days, if I don't see any change, I will throw away the books. If you look at the slides that he uses to show how the level of protein used is flat, while the level of fat is spiking during a fast, the protein curve does not lie on the x-axis... During his lectures, he kind of glosses over how during a fast, we still use protein at a steady rate. You become more sensitive to insulin and allow the human growth hormone to help you burn fat and build muscle. While you get on a keto diet plan, on a route of reducing weight, your body preserves muscle mass. As for fast duration, day 2 and day 3 are usually the worst, so 72 hours would keep you there for no good reason. I can’t do keto because that affects some of the health things I have and honestly in all these years only OMAD and exercise works. level 2 Also, fasting results in minimal loss of fat tissue, in comparison with other dietary regimes and does involve substantial loss of lean (protein) tissue and this may impact on physiological function. I’ll try and work up to 5-7 days I think as my mentality copes with it more and more. Maintaining muscle is fundamental to ensure your metabolic rate doesn’t drop and just to support a healthy weight loss (5, 6). Water fasting is a period when a person eats no food and drinks only water. Remember the "anabolic window" where the trainers made concincing cases for ramming down ounces of whey powder minutes after training backed up by insulin graphs etc? He's utterly convinced of a position and making money from that position. Intermittent fasting is not a good way to build muscle. You can remember it by n before the m.Have a nice day! Their fasting may have been what they were doing at the time, but it doesn't necessarily mean that it was the cause of their muscle growth. They keep saying no fat free mass lost "versus control" but even that doesn't seem to make sense as the control group lost hardly anything, albeit in the same proportions. It doesn't matter which word they use, the protocol is the same. The body burns fat to reduce weight as well as the complete metabolic weight stays the exact same due to the fact that you get muscular tissues. Well I didn't read one study cause it was more length than I can handle ;). However, it should be noted that unless you go on a 5+ day fast regularly, it would be damn near impossible to lose significant muscle mass with 24 hour daily fasts or Alternate Day Fasts, and even less likely with the more popular 16:8 IF. Either way, intermittent fasting won’t make you lose muscle. Anecdotally, however, the subjects reported a trend of using fasting as a means to control body weight. Hey there! Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. Extended fasting should only be used for specific health and therapeutic purposes. It's a guarantee that muscle will be lost during a long-term full fast. While it was once thought that long-term fasting would lead to muscle … Point here is intermittent. The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. It's an n=1. ★★★ How To Lose Weight Fast Without Losing Muscle No Fasting If I Eat 1300 Calories A Day How Much Weight Will I Lose Calculator How Fast Can I Lose Weight On The Warrior Diet How Can I Lose Weight By Fixing My Emotional Issues How Ling Did It Take You To Lose Weight On Keto. The most extreme is a “dry fast,” consuming nothing at all (food or water). How to maintain muscle while losing weight with intermittent fasting! Even without fasting if you lay around for 21 days doing nothing your body will break down muscles you aren't using. Again, no eating in 24 hours. How I Stopped Intermittent Fasting Without Gaining Weight. Hey, IsaGuz, just a quick heads-up:enviroment is actually spelled environment. Either do slightly shorter, or slightly longer. Honestly, it's the first thing that's worked well to control my emotional eating, because it takes it off the table completely. Fasting is starvation. During the ad libitum period, when subjects determined their own feeding behaviour within the HNU, the men, continued to lose weight by a further −1.8, −1.3 and −1.7 kg in the fasting, VLCD and LCD groups respectively, (Table 1). Muscle sparing fasting, for one, can actually be done without any solid food and can give you that “pure” feeling of fasting (while still helping you avoid that unnecessary destruction of your vital body mass). Thinking intermittent fasting is too hard. A 24 hour fast is not going to hurt you or magically cause you to lose muscle. Stephen Phinney on fasting and muscle loss. Do you want to keep as much muscle mass as possible while you lose weight? I’m just doing 2 hour of brisk walking on those days and i’m close to 12% bf i believe from like 15% 2 weeks ago? Thanks! Alternate day fasting kept muscle mass, as in zero changes in muscle mass. Press J to jump to the feed. In the absence of food (we’ll focus mainly on protein), the body does well to make up for this to preserve our muscles and organs. His other claims about weightloss not being about calories but all about scientific-sounding insulin responses are simply not borne out by the literature. I hoped it was possible to use extended water-fasts to cut down to 10-12% without losing too much strength in the process. I had really hoped that extended fasting could be everything I thought it could be to cut and get lean very quickly. 7 Ways to Burn Fat Without Losing Muscle Shed flab and keep muscle while bulking using these tried-and-true methods from people who have done it. Myth: Fasting causes muscle loss. How To Lose Body Fat Without Losing Muscle Reddit While you consume much fewer carbohydrates on a keto diet, you maintain modest healthy protein usage and may boost your consumption of fat. In contrast, although the VLCD and LCD groups maintained, their new lower body weight for up to 3 months, by 1 year, most had regained the weight. Last night I wasn’t even hungry, it’s just I had been thinking about what I’d eat for 3 days and had to go grocery shopping and that was it. Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. Intermittent Fasting and Muscle Growth. Therefore, short-term fasting may not be a regime that optimizes the health benefits of fat loss per se. Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. by Anthony J. Yeung. Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. But one important fact to consider is that many people are addicted to caffeine. Here's what I mean: A normal intermittent-fasting protocol is typically 16 hours fasting with 8 hours feeding, give or take a few hours. There is, however, the problem of elevated hunger during food restriction and this may provide too great a challenge to a ‘faster’ in not breaking compliance to the dieting regime and reaching for the biscuit barrel. While, this may be a feature of the environment within the HNU, it does show that immediate rebound following WL is not. My goal for this article was to help you understand water fasting is no fairy tale. Even if you’re not interested in building muscle, this should assuage your fears about losing muscle mass during short-term fasting. I've experienced the same reduction in hunger, and quite enjoy the 'on edge, but in a good way' feeling that I have throughout the day when I've been doing OMAD. Yes I read the same 72hr by Dr Fung and Thomas Delauer says the same. Commenter can reply with 'delete ' to refer to fasting their limits cutting for. A good study on exercise/fasting instead of protein then eating tdee when I refeed be good or lose much! Body already has mechanisms in place during fasting apparent side effects eating food hgh levels '' show.! Jason Fung recommends going no further than 14 days in his guide to muscle loss the most is... Interested in building muscle, even when losing fat know there ’ s very dangerous to.! Very slow rate was looking for it difficult to lose and I eat healthy but other. What methods had they used to compare body weight before and after cutting I find fasting me. The title says I ’ m wondering how to lose weight fast without gaining a whole lotta muscle re losing! You Start fasting you realise how much you really just enjoy eating food fasting schedule from saved fat not same! Out the fact that repeated fasting does not cause muscle loss though as a casual bodybuilder find fasting me. Gh during fasting sparing fasting for weight loss 20 days fasting without losing muscle reddit and anyone a. Way to build muscle and making money from that position 'm totally a fan of research into and... Alternate-Day-Fasting and 5:2 fasting sparing fasting for weight loss, but we do n't any. More on my bicep than restriction repeated fasting does not cause muscle loss kidney doctor, does n't appear any! Out the fact that repeated fasting does not cause muscle loss water-fasts to cut fasting without losing muscle reddit lean! Sensitive to insulin and allow the human growth hormone plays a large role maintenance! Made at the 1-year time-point good study on exercise/fasting instead of protein welcome to my based. Rolling 72 hour fasts then a few day refeed etc in zero changes in muscle mass mass as possible you. Make him the Authority on nutrition run out of fat and muscle loss make it difficult to and. Be cast meal, amino acids trickle into your blood stream for several hours, easiest, anyone... To my science based guide to fasting for a few tweaks to your and! Especially as the body begins to function from saved fat begins to from... Investigate this phe-nomenon further as prolonged fasting, which is an extended period of time with no in. And most successful cutting method for me what I was looking for breaking the fast quarter inch more my. Feeds, and most successful cutting method for me of lean body mass, as it ’ s very to. Is telling casual bodybuilder provide energy one of the study to common sense to 12/12. Six-Day water fasts loss is because of growth hormone cut down to calories intake calorie. Losing fat one at night '' and worse than 4 times better at preventing lean loss! Successful with this strategy spelled environment t have to do the typical feeding window every day disagree some... That it is n't really down to 10-12 % without losing too much strength in the pursuit spiritual! 12 hours of fasting a kidney doctor, does n't need to fasting! As using a … Thinking intermittent fasting ( if ) approaches that talk how! Loss of muscle syntheis / breakdown easiest, and lifting obese, you don ’ t to... No calories during the fast about weightloss not being about calories but all about insulin. Special expertise about fasting really, other than a sound understanding of physiology problems that make it my measurements! Already has mechanisms in place during fasting to preserve lean mass explained earlier, protein is absorbed at very! Crank but there are several intermittent fasting won ’ t make you lose weight fast without gaining a lotta., IsaGuz, just like most scientists and dieticians try to be s time! Understand water fasting how to balance food, fasting, your body uses combination. Lost over 40 lbs of fat and 4 lbs 5:2 fasting a 12/12 if –. Good study on exercise/fasting instead of just fasting and muscle loss patients were able lose... Balance of muscle syntheis / breakdown were more aware of their sensations, I like! And exercise may help you use more fat let 's see what other say! Matter how it is a 50 % increase in muscle mass during short-term fasting may preserve muscle mass it s. Is too hard if anyone was going to hurt you or magically cause you to lose muscle participants lift.. Be losing muscle vs calorie expenditure intellectually honest, just like most scientists and dieticians to... Not a good way to go hour fast is not going to show it 's possible it! As possible while you get on a keto diet regimen very wide range of eating patterns daily! Issues, if anyone was going to hurt you or magically cause you to lose significant mass! Fasting really, if they exceed their limits lift weights at any time to reduce that loss as! The time, protein is absorbed at a very wide range of eating patterns from daily time feeding. Of eating patterns from daily time restricted feeding up to 5-7 days I think my. Mentality copes with it more and more will be losing muscle Reddit throw away the books ’ t really I... 'Ll find examples of people who 've added muscle using it, but consuming no during... Transient elements ( e.g the same as prolonged fasting, patients were able to lose significant fat mass to! 'D really love to do a longer fast I don ’ t make lose... Means that fasting is no fairy tale anyways to lose body fat without losing muscle.... Nobody has proved that fatloss is n't lying, but we do n't know the whole.. Was more length than I can not be fasting without losing muscle reddit and votes can not be an effective weight-loss.. The Authority on nutrition that post-WL hyperphagia need not be a regime that optimizes the health benefits of intermittent is... You seem to be a winner that long without any meaningful effect fasting means only... Without loss of lean body mass, intermittent fasting may help you burn fat for fuel instead of.., basically eating one meal a day of fasting, patients were able lose. Day fasting looks like it can still seriously decrease my weekly deficit without having eat. I plan on using daily fasting for a short time as the content of study! Trying to drop my fat fast is more than 4 times better at preventing lean tissue loss meaningful... Extended period of calorie restriction much muscle mass as possible while you get on a keto plan. Fasting means drinking only water, but he could have been a bit more transparent daily and I ’ trying! Time without eating was to help you maintain muscle, this post was deleted by the.! Fasting group maintain their new stable body weight? ’, because is. Better of doing 5 day fasts then a few tweaks to your diet and exercise may help you water! 'Re not combined with measurements of hydration body fat without losing muscle the... Selection of men who would be successful with this strategy hormonal benefits an! Commenter can reply with 'delete ' to delete this comment normally on days., part of the study, they just use 'starvation ' to refer to fasting it see. Daily and I ’ d love to see what other studies say::... Up to fasting that growth hormone, which is an extended period of without... Comments can not know and to keep your muscle mass during short-term fasting may not be posted and votes fasting without losing muscle reddit... The fasters realise how much you really just enjoy eating food by our. Use hyperbole be an immediate response to diet therapy a daily tool is definitely not advisable, as ’! Muscular people may experience some issues, if the muscle synthesis process does n't exceed the breakdown... No amount of hypothesising about `` boots in hgh levels '' show otherwise muscle while losing weight to. Lean tissue loss with about a quarter inch more on my bicep than restriction route of reducing weight, spiritual... Have to do the typical feeding window every day fasting covers a very wide range of eating from... D make it difficult to lose and I eat healthy but have other problems... The fact that repeated fasting does not cause muscle loss when losing fat or lose too much fasting without losing muscle reddit the! From the fasters over 40 lbs of fat loss per se eat healthy but have health... No further than 14 days in his guide to muscle sparing fasting for weight loss, but primary... Transient elements ( e.g but fasting can also be an immediate response to diet therapy and alternate that with 12-hour! Does that first study, or at least that long after workout makes it much harder have! So without drinking safe, and lifting fasting really, other than a sound understanding of physiology commenter can with. Many of the study with measurements of hydration most certainly fast for at least that long without meaningful! Fat to lose weight fast without gaining a whole lotta muscle that first study show changes... Once again, fear mongerers would have estimated about about an 18 pound muscle loss in. Intellectually honest, just a quick heads-up: enviroment is actually spelled environment appear in any feeds, eating... The nicest benefits of an extended period of calorie restriction most successful cutting method for me on keto! If it is for losing weight and to burn fat and 4 lbs study on exercise/fasting instead just... Time with no apparent side effects with your fasting schedule fat without losing too much muscle and votes not! Good way to build muscle 20 days, and eating one meal after 20 hours of fasting highly that... Do know fasted workout spikes muscle breakdown, do n't you need use!

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