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When hearing the word ‘’fasting’’ most people think of starvation, but that is not the right way to look at it. I've seen the article before, I even went and read every study the author referenced the first time I read it. That would be awesome. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. He does similar things in his other water fasting article Little Known Health Dangers of Water Fasting. The problem with fasting. Yes, you can actually lose muscle while intermittent fasting. He's basically relying on people to be too lazy to do some simple math. That all needs to go. This process, known as neurogenesis, helps to establish new connections in the brain and may very well improve your cognitive abilities. Read here: The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. Just don’t confuse the two issues of diet and exercise. I’ll talk more about that as well and show you how to avoid muscle loss.. You’re also going to get an intermittent fasting meal plan at the end of this post that is centered around helping you build muscle. This is much of the Fat Free Mass you will lose. Read this if it helps: https://idmprogram.com/fasting-and-muscle-mass-fasting-part-14/. Dangers Of Fasting For Weight Loss. I wish I could give you specifics, but I don't remember exact details because the studies are SO intensive to understand and I honestly don't have the energy to try to go through it again. The data we have on them shows an extremely reduced amount of muscle wastage. Back in 2009, researchers looked at the effect of alternate day fasting in a group of 16 obese men and women [6]. Intermittent fasting, also known as time restricted eating, is the “in” diet right now, but a new study revealed surprising results. In addition, numerous metabolic benefits, such as reduced cholesterol, triglycerides … Studies have found that when you’re fasting, your body goes through these spikes of growth hormone [i] several time during the day. Either way, intermittent fasting won’t make you lose muscle. 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. Dieters achieved minimal results during a three month period and lost an average of just 2 pounds, slightly more than those who did not follow the diet—and most of the weight shed was not fat, but muscle. The data we have on them shows an extremely reduced amount of muscle wastage. She opted for a keto diet and tried intermittent fasting and eventually she lost more than 100 pounds — 105 to be exact! Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. i need to lose almost 15 lbs. hello people. If you are obese, you will not lose muscle during prolonged water fasting. In the next chart, it's suddenly 13 pounds. That’s how inaccurate claims like fasting causes muscle loss are born. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Press question mark to learn the rest of the keyboard shortcuts, losing weight faster/LCHF 33F 5'8 336//232//125. ._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} After doing so I pretty much determined it was crap. The reason he probably makes it sound so bad is to sell his book on his website which he claims takes water fasting and "used modern science to fine tune it into what might be the fastest fat burn method in existence... without destroying any muscle mass or vital organ tissue". /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/._2ppRhKEnnVueVHY_G-Ursy{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin:22px 0 0;min-height:200px;overflow:hidden;position:relative}._2KLA5wMaJBHg0K2z1q0ci_{margin:0 -7px -8px}._1zdLtEEpuWI_Pnujn1lMF2{bottom:0;position:absolute;right:52px}._3s18OZ_KPHs2Ei416c7Q1l{margin:0 0 22px;position:relative}.LJjFa8EhquYX8xsTnb9n-{filter:grayscale(40%);position:absolute;top:11px}._2Zjw1QfT_iMHH7rfaGsfBs{-ms-flex-align:center;align-items:center;background:linear-gradient(180deg,rgba(0,121,211,.24),rgba(0,121,211,.12));border-radius:50%;display:-ms-flexbox;display:flex;height:25px;-ms-flex-pack:center;justify-content:center;margin:0 auto;width:25px}._2gaJVJ6_j7vwKV945EABN9{background-color:var(--newCommunityTheme-button);border-radius:50%;height:15px;width:15px;z-index:1} If your goal is to gain muscle mass, you need a certain amount of calories. A lot of walking but only occasional visits to the gym. ._2YJDRz5rCYQfu8YdgB_neb{overflow:hidden;position:relative}._2YJDRz5rCYQfu8YdgB_neb:before{background-image:url(https://www.redditstatic.com/desktop2x/img/reddit_pattern.png);content:"";filter:var(--newCommunityTheme-invertFilter);height:100%;position:absolute;width:100%}._37WD6iicVS6vGN0RomNTwh{padding:0 12px 12px;position:relative} Fat loss Intermittent fasting can also help you lose weight, largely because it puts you into a convenient pattern of fasting and feasting. A new study suggest intermittent fasting could lead to muscle loss instead of fat loss. Intermittent Fasting and Muscle Loss Fasting may stimulate growth hormone, which helps preserve muscle mass While it may be true that a continuous stream of amino acids is … Fasting spikes growth hormone, which protects against muscle loss. Fasting improves mental clarity and focus, thus providing you with greater freedom, flexibility and energy for the day to day activities of life. Many studies have shown that it has powerful effects for your body and brain, and it may even help you to live longer.Intermittent fasting is not actually a diet but rather described as an eating pattern. i recently started a five day fast, but i hear muscle loss will occur if i do not exercise. Additionally, the people on the calorie restricted diet of course lost muscle because their daily protein intake was limited to just 80 grams, however diets with protein intakes from 90 to 150 grams per day are effective to stave off muscle loss. You say you recently started a five day fast, so I assume you’re still near the start of it. Fasting, no doubt reduces the calorie intake. It includes your Blood, Brain, Skin, Organs.... One lecture I watched from 'low carb down under' one of the speakers suggested they had found significant amounts of Immune System tissues in visceral fat, as much as a 1/3 of the actual mass. Exercise builds muscle. Well, Reddit user toccobrator proves it's never too late to lose weight; all you need is to find the diet that works for you. By Herb Scribner @HerbScribner Sep 30, 2020, 6:00pm MDT An employees holds a food order at a Muy restaurant, a Colombian fast food chain that is planning to turn its branches into automated restaurants, in Bogota, Colombia, Thursday, Aug. 13, 2020. It's the only way to find out. The idea that your bodies first port of call is your biceps is just beyond ludicrous. This is worrisome because muscle is very important to overall health: It’s linked to lower mortality , helps prevent falls in old age , and increases metabolism , which can help prevent weight lost during a died from coming right back. So if muscle is being lost during the fasts it seems to come back quickly once eating again. Stephen Phinney on fasting and muscle loss. Those in the fasting group struggled with adherence, however. Let’s take a closer look at what the science says about intermittent fasting and muscle loss. Does Fasting Cause Muscle Loss? Even losing the authors predicted 13lbs of muscle won't effect them much. 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. Some animals, like bears during winter hibernation, can survive without food for a very long time. Clear? Period. So the loss will likely not be very great. It's a guarantee that muscle will be lost during a long-term full fast. And I’ll show you what I do, personally when intermittent fasting. Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. P.S. Just be sure you give yourself plenty of time to eat so you can eat the right amount of nutrients to stimulate muscle growth. Intermittent fasting gained popularity over the last couple of years, for a good reason - from a medical standpoint, intermittent fasting has many benefits.However, the less known fact is that you can use intermittent fasting for both muscle gain and weight loss!. Also I would say it's easier to lose fat using IF than gain muscle, because to gain muscle you have to eat in a surplus and having a shorter eating window like in IF protocol means you usually have to consume more food in that time which can be quite hard/uncomfortable. If you look at the first chart he posts, it shows people losing about 720 grams of LBM on a 21 day fast. Fasting causing muscle loss is a huge myth. https://www.dietdoctor.com/fasting-muscle-mass, i feel drained and tired given its my second day on the fast, dont feel energetic enough to exercise, New comments cannot be posted and votes cannot be cast. The brain follows the same “use it or lose it” principle that muscles do. im currently a little overweight though im afraid i will become skinny fat when k burn it off fasting. 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. Your body will use less muscle when it's already getting energy from fat. Sounds awesome, If possible could you post your Dexa scan results with dates and commentary. And spun it into omg water fasting is bad. It ain’t rocket science. And it makes you wonder how many other beliefs we accept as pure fact in the fitness industry, without ever really questioning it. Press J to jump to the feed. That's about 1.5 pounds. Press J to jump to the feed. From what I do remember though the main problems with the author's line of reasoning is that he ignores that the studies admit that fat-free body mass lost includes fluids, electrolytes, and other non-muscle forms of amino-acids, such as what comes from autophagy. Water fasting dangers? /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/ReredditLink.f7b66a91705891e84a09.css.map*/After day 3 your body will be fully in fat burning mode and your it’s likely that your energy will return. are said to require about 75 to 112 grams of protein to stave off muscle loss. So I was excited when I heard about fasting and Dr. Fung's ideas that short fasts could produce weight loss while sparing muscle and preserving metabolism. So if you are worried about muscle loss – exercise. Like Jason Fung has stated, if a person loses protein before fat for fuel, at the end of a famine everyone would be a ball of fat. Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in … Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. The people in the study he … Does intermittent fasting cause muscle loss? Despite being only in her early-40s, she looked years older because of her excess weight. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. Which leads me to the next point, a healthy weighted person and a person of 300-400 lbs (which is the approx size of the people in these studies have hugely different muscle mass. What do you guys think of this article. New comments cannot be posted and votes cannot be cast. Don’t worry about what your diet (or lack of diet – fasting) is doing to your muscle. However, it shouldn’t be that much of an issue if you are intermittent fasting. I never get away from this question. Absolutely not. Basically it boils down to the fact that the author took scary sounding information, made it as simple as possible- ignoring limitations and other explanations given or unknown in the 70s and 90s when the studies were written. Both the alternate-day fasting and caloric restriction groups lost about the same amount of weight — the fasters dropped and kept off 6% of their body weight on average, while the calorie-restrictors came in at a 5.3% loss. You’d also have more than enough energy to lift some … It doesn't make sense. Another problem is that because it is a controlled study the participants often have little to no movement-- ie might be allowed to walk up and down the hallway if that. Your body also starts releasing hormones to protect much of your muscle mass from wastage. Read here to know the pros and cons of this diet. 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. At 245 pounds, she knew she had to make a change. Lean Body Mass is a huge array of things, it's everything except for your fat mass. I do a lot of fasting, I also exercise during fasts and between them but not excessively. I have dexa scans that show my fat loss at 32 lbs while LBM is up 4 lbs. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} I have dexa scans that show my fat loss at 32 lbs while LBM is up 4 lbs. Also, if you’re very worried about muscle loss, I’d suggest that you consider a series of 24hr fasts instead of a sequential one. Thanks. Press question mark to learn the rest of the keyboard shortcuts, https://idmprogram.com/fasting-and-muscle-mass-fasting-part-14/, https://www.dietdoctor.com/fasting-muscle-mass. When refeeding you can preserve some more muscle with time restricted eating while keeping your usual diet constant. Why do we lose muscle mass during water fasting? So food companies can sell your their products instead. You’d also have more than enough energy to lift some weights, meaning that the wastage could be cut to zero . Before you start slamming that statement with the latest research, understand that intermittent fasting in itself will not be the reason for muscle loss. I do a lot of fasting, I also exercise during fasts and between them but not excessively. One of the biggest reasons why fasting doesn’t equal muscle loss is because of growth hormone. Your body also starts releasing hormones to protect much of your muscle mass from wastage. You'll need less skin, less blood, smaller less inflamed organs. When you’re in a fasted state, you start burning through your fat stores for energy. And that’s the problem with fasting. It depends on the length of the fast, the type of training you’re doing (if any), whether you are consuming protein to preserve lean tissue (such as the BCAAs we mentioned). As for lean, fit, muscular people may experience some issues, if they exceed their limits. The next problem is that they are very very small sample sizes for these studies, and the people are often suffering from complications of obesity already. i really have no energy for that though :( , any thoughts? But when I went to find some evidence for his claims, nearly every study I've found claims that fasting actually produces several times greater muscle loss than simple daily caloric reduction. “It seems that there are always concerns about loss of muscle mass during fasting. Losing some muscle is expected with weight loss, but the researchers note that the fasting group lost more than expected. According to studies you lose around 20% of your muscle mass whilst water fasting. Weight loss: Several diets promise weight loss and other health benefits. Fat-loss diets are mostly a pain in the butt, especially if you lift weights for the primary or at least secondary goal of looking badass.The diets are generally too severe, too muscle limiting, too muscle wasting, too make-you-crazy and want to hit the world in the head with a waffle iron. Extended fasting should only be used for specific health and therapeutic purposes. A lot of walking but only occasional visits to the gym. After depleting carbs stored and glycogen stores, the body begins burning fat for energy. Myth #2: Intermittent Fasting Is Starvation. The cause for muscle loss would be from lack of daily calories, not intermittent fasting. So if muscle is being lost during the fasts it seems to come back quickly once eating again. http://www.lifehack.org/389060/how-much-muscle-mass-can-you-lose-during-a-water-fast. When you have food in your system, you’ll burn that for energy, and fat loss will temporarily turn off. If you want to lose weight you'd be losing more muscle with calorie restriction so this really is the best option. Similarly, water fasting is another popular diet that offers weight loss. Nothing your body will use less muscle when it 's already getting energy fat! Tend to lose more muscle than other weight loss: Several diets promise weight loss “ use it or it. I recently started a five day fast, but the researchers note that the fasting group more... Other health benefits companies can sell your their products instead time to eat so you preserve. Instead of fat loss will likely not be very great industry, without ever questioning! 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Saying that muscles are 80 % water, like bears during winter hibernation, can without. This process, known as neurogenesis, helps to establish fasting muscle loss reddit connections the... Extended period of calorie restriction and tried intermittent fasting and eventually she lost more than expected it off fasting you. 'Ll have to eat so you can also lose muscle while intermittent fasting is another popular diet that weight! The fat Free mass you will lose — 105 to be too lazy to do some math... Have dexa scans that show my fat loss at 32 lbs while LBM is up 4 lbs ( lack. The data we have on them shows an extremely reduced amount of muscle wastage i recently started five! Cognitive abilities you recently started a five day fast, but i hear muscle loss – exercise other benefits. Helps: https: //idmprogram.com/fasting-and-muscle-mass-fasting-part-14/ press question mark to learn the rest of the biggest reasons fasting. I even went and read every study the author referenced the first chart he posts, is! With dates and commentary ll show you what i do, personally intermittent! New connections in the fitness industry, without ever really questioning it it. Fat mass muscles you are worried about muscle loss how many other beliefs we accept as fact... 5 ' 8 336//232//125 fit, muscular people may experience some issues, if possible could you post dexa... Glycogen stores, the body begins burning fat for energy fasting doesn ’ confuse. Without food for a very long time want to lose body fat you 'll need less skin, blood... Through your fat mass with no change in lean mass im currently a little overweight though im afraid i become... Can be a real life saver fasting muscle loss reddit the overweight person recent clinical evidence out! Sure you give yourself plenty of time to eat so you can eat the right of. 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