Trendy … Again Again
The food world is dominated by trends. And one of the biggest trends in nutrition is intermittent fasting.
It's funny that people think that intermittent fasting is a new idea. It has been in our field for at least twenty years. T Nation published some articles about this diet style in 1999! One of them was called Warrior Diet, which instructs you to fast all day and have a single meal in the evening. Yes, it was pretty crazy.
I have used intermittent fasting quite a lot since I read these original T Nation articles. I am not against intermittent fasting. There are several advantages to eating for a limited time. Many people screw it up today. These mistakes can lead to problems ranging from reducing the effectiveness of the diet to the complete destruction of the diet.
– Do not fast enough
The default intermittent fasting plan uses the 16: 8 approach. They fast for 16 hours and have an 8-hour feeding window.
The first problem? People see this feeding window – the time when you still digest and absorb it – as a "dining window". Here's the problem: Digestion takes time.
If my last meal is at 6:00 pm, I am not "fasting" at 6:05 pm, 7:00 pm or even 8:00 pm. Even a mid-sized meal takes more than two hours to digest. After a meal you will probably have nutrients in your bloodstream for 3 to 5 hours! Not all nutrients need to be absorbed to initiate the physiological reactions to fasting, but you must surely have digested and absorbed the great majority of them.
If a man decides to eat only during an eight-hour window, in effect he will be in a fed state for at least 12 hours. That means he does not do 16: 8 fasting, but more like 12:12 fasting.
When I stop fasting, I stick to the original Warrior diet method, which consumes a big meal and possibly a little more food two hours later. This gives me a 3-4-hour dining window – much closer to a real 8-hour feeding window.
Mistake 2 – The Simple Way
The original intermittent fasting approach was based on human cycles – they had a "sympathetic / active" phase and a "para sympathetic / rest and relaxation" phase:
- Sympathetic / active phase: Do not eat
- Parasympathetic / Rest and Rest: Eat  Simple. Basically, this meant that you should not eat during the day when you are active, and eat in the evening when you need to rest. They have used food (or lack of food) to put themselves in the best physiological / neurological condition for what they had to do.
Nowadays, many people use a simple (but less logical) version of intermittent fasting. They count the time they sleep as fasting. For example, they stop eating at 8:00 pm and start eating lunch the next day (a "fast" 16 hour time).
Of course, the first problem – as we saw earlier – is not really fasting 16 hours. But the other problem is that eating while sleeping does not have the same effect as eating does when you are physically active.
Do you know what I call it when I stop eating at 8:00 PM and start eating at noon the next day? Skip breakfast. This is the most common habit of overweight people.
The fact is that sleeping is slower. And you are also inactive. You see, the main benefits of fasting come from an increase in AMPK. And AMPK will be increased if you have a significant calorie deficit. When you sleep, your energy expenditure is drastically lower than when you are awake, sometimes twice as low. An hour of "fasting" during sleep thus corresponds to a maximum of half an hour of fasting while awake.
Let's take a look at a temporary type of fast that stops at 8:00 pm and starts again at noon. He goes to bed at 11pm and wakes up at 7am. So he spends 8 hours and counts these hours for his Lent. But in reality it is more like 3 hours.
Why? First, because he does not "fast" until midnight because of digestion … and that's a best-case scenario. So he is fasted in his sleep only from midnight to 7 clock in the morning. That's 7 hours. And since he is inactive / asleep, it affects 3-4 hours of fasting when he is awake. To achieve the same effect as 16 hours of true fasting, our brother would have to have his first meal at 6:00 pm, and he would have about two hours to eat.
Those who believe you have intermittent fasting, simply because you skip breakfast and claim that you still have benefits if you do not eat the next day from 8:00 pm to 12:00 pm. Perhaps because they simply consume fewer calories, but not nearly as much as the real benefits of an intermittent diet.
I think you should fast as many hours as you can when you are awake. This is much more effective than using the "simple version" and assuming that you have fasted for 16 hours.
Error 3 – Eating Manure
This is the most common mistake. People use intermittent fasting to eat all the crap they want without feeling guilty. I asked several customers if they could start fasting. Not surprisingly, these were the guys who simply could not stick to a normal, healthy diet.
If you are really fasting for 14-16 hours a day, fat loss will be easier and you probably have a bit more headroom when calorie consumption and eating habits are not allowed to eat crap.
If you consume 1000 calorie surpluses per day during intermittent fasting – and especially if this surplus is caused by fast food, pastries, sweets, etc. – you will gain fat.
And if you eat like this, your craving for highly satisfied garbage is simply compounded. Before you know it, you eat more and more crap every week. And if you try to go back to a "normal" diet, your craving for junk food will be even worse than before.
Listen, intermittent fasting is not a diet – it's a eating behavior. You can have keto-intermittent fasting, high carbohydrate intermittent fasting, intermittent fasting in the zone, vegan vegan fasting, etc. You simply eat the foods you would eat under a normal diet, but in a shorter amount of time. You could get a few more cheats here and there, but it should still be less than 10-15% of your diet.
If you use intermittent fasting to eat something you crave, & # 39; I will fail and end up being psychologically worse than you were before you started.
Error 4 – With BCAA's
I admit that I owe this in the past. This is an attempt to reduce catabolism or muscle breakdown during fasting. But it is both unnecessary and counterproductive.
First, protein breakdown is not as high as most people believe during a 14-20-hour Lent. The fatty acid mobilization / oxidation (the use of fat as fuel) is increased the most. The removal of muscle tissue, as soon as you get along without nutrients for 14 hours, does not make sense for the evolution. We would not be here as a species if we lost muscle so fast.
I'm pretty sure cavemen were pretty often without food. I guess they seldom eat more than once or twice a day. And they probably had days when they had not eaten at all.
If we burned the muscles quickly, as soon as we did not get anything to eat for a short time, our ancestors would have been as weak as 90-year-old grandmas and unsuitable for survival in hard times. You will not waste and lose your profits if you fast for 16 hours.
Also, remember that much of the benefit of fasting comes from increasing the AMPK effect. This enzyme is antagonistic to mTOR. When you increase one value, you usually decrease the other. The BCAAs, especially leucine, increase the mTOR value, which would contribute to lowering the AMPK, thereby losing some of the benefits of fasting. In addition, leucine can lead to a significant release of insulin, which can also lead to an increase in mTOR and a decrease in AMPK. Not to mention that the release of insulin if you are not eating is not a good idea. Can you say hypoglycemia?
If you are trying to get the benefits of a fasted state, you should avoid consuming insulin.
Error 5 – Not Eating Enough Protein
While a natural lifter does not require the huge amounts of protein that some "improved" bodybuilders recommend, the science is clear that consuming a higher intake is an advantage when building muscle means. The age-old recommendation to consume 1 gram of protein per pound of body weight seems to be true and could even be as high as 1.25 grams per pound in leaner individuals.
Maintaining that amount of protein will not be a problem for most people, but weighing in at 225 pounds or more can be challenging if you limit your intake to a few hours a day. For example, it could take up to two pounds of meat or 36 eggs per day. And most protein-rich foods are very filling, which could also make calorie intake more difficult.
I'm not saying that it's not possible to get enough protein. I have done it and still do it. And it's easier with a tasty, high quality protein powder like Metabolic Drive® Protein. But for taller people it could be a challenge, if not a task. Therefore, it is quite possible to restrict muscle growth and not achieve the expected results.
Fast Wisely …
Intermittent fasting, if properly applied, can be an interesting option. I believe that the potential health benefits are important, and for some people it can also be a good way to lose weight. It may not be the best way to eat to maximize muscle growth, but it is not impossible to gain muscle.
It could be a cool option for older meatballs that value longevity and health to an already muscular frame. But even if it's a viable option, if you make one of these mistakes, you could limit the benefits you're targeting if you do not completely reverse them.
The 16: 8 Fasting Diet
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