Nutrition in weight loss is one of the problems everyone. Because of this money, scientists also learn about different research.
You can listen to it on the media and the internet or famous sports bloggers have rated many different diets and save the most time.
In gambling we need to learn a very strange and natural monotonic diet because you are already highly effective that is fasting continuously then you many of these processes repeated over and over again depending on the location of each person.
Have you ever heard of intermittent fasting? Have you ever heard of intermittent fasting? This method sounds silly, but they are quite effective.
Not only that, the scientific background of intermittent fasting also helps us to better understand human metabolism. So what is Intermittent Fasting and how do we do it?
What is Intermittent Fasting?
Intermittent fasting is a method of eating that alternates between fasting and fasting cycles. This method does not require you to eat a particular food, it focuses on when to eat.
So in this regard, intermittent fasting is not a regular diet (i.e. high protein or low carb), but more precisely it is a pattern (pattern) of eating.
Usually the Intermittent fasting method consists of 2 fasting times per week, each for 16 to 24 hours. Fasting has been practiced throughout human evolution.
In ancient times, people hunted and foraged for food. Sometimes they can't find anything to eat and they also don't have a supermarket or refrigerator to store food.
Therefore, as a result, humans gradually evolved to be able to function without food for a long period of time. In fact, the occasional fast ...
It's more natural to go than eating 3-4 meals a day. Intermittent fasting is often referred to as IF. Though, this method does ...
Disorder the rhythm of our normal activities. However, they are done on a regular schedule. For example, according to the famous IF method (Leangains), you will have to fast for 16 hours a day ...
And only eat within the remaining 8 hours. Besides, another intermittent fasting method requires us to fast for 20 hours. And the meager 4 hours left will be spent eating.
Not stopping there, there are methods that alternate between a normal eating day and a day of complete fasting. This means we will have to fast for 24 hours.
Fasting / fasting mechanism
When we eat, food breaks down into a variety of molecules that cells can use, and these molecules are released into the bloodstream. When this process works, the body releases insulin.
The job of insulin is to bring nutrients inside cells. Depending on the amount of food we eat in one meal, the time to maintain high insulin levels will be more or less (usually 3-6 hours).
When the body is digesting and absorbing food we are in a full (or fed / postprandial) state. When the body completes the process and finishes absorbing the meal, the insulin concentration drops to the lowest possible level (minimum low / baseline).
At this point the body goes back to the fasted state (fasted / postabsorptive). During a day, our bodies transition many times between fasting and fullness. And the main purpose of the intermittent fasting method ...
Is to increase the length of time that we are in a state of fasting. Most people start eating at 8am, ending at 9pm and each meal is spaced a few hours apart.
Thus, they are taking food intermittently for 13 hours and eating nothing for the remaining 11 hours. This means that they have only been in a state of fasting for less than 11 hours. Why is that ?
This is because fasting will not occur until the last meal has been absorbed and the insulin levels drop to normal. With this traditional eating style ...
The average person will only be in a fasted state for 6-7 hours a day. However, if you use the intermittent fasting method, this number will easily double.
Benefits of fasting / fasting
When we fast, the body activates a physiological process called "autophagy", a process that combats destruction of cells inside the body. Autophagy plays a key role in maintaining lean muscle mass.
In addition, they also work to neutralize some degenerative agents in old age. In fact, this is also the main mechanism of anti-aging ability when eating calories.
In addition, studies have also shown that fasting also helps reduce systemic inflammation, reduce oxidative damage, improve insulin sensitivity, and increase growth hormone levels.
In many ways, fasting helps the body to "total hygiene" and they act as a "reset" button for the entire body. The purpose of the intermittent fasting method is also to "press" the reset button more often.
Intermittent Fasting and Traditional Diet
Through the recent information we can see that Intermittent fasting clearly has a number of benefits for the body. So if compared to the traditional diet methods, are they superior?
To answer this question let's take a look at a large study evaluating Intermittent Fasting of the University of Sydney (Australia). In this study, the scientists ...
Analysis of 40 other studies on Intermittent Fasting. Among them, there are 12 studies directly comparing Intermittent Fasting with the traditional diet method (continuous diet). Through this study, scientists found that ...
Intermittent fasting did not show significant benefits with regard to body composition, fat loss, insulin sensitivity or hormones. As such, IF seems just great in theory, not practical.
On the other hand, intermittent fasting is often “touted” by a study by USDA (US Department of Agriculture) to prove its benefit.
This study found that men who ate one meal a day lost more weight than those who ate three meals a day. However, this study has quite a few errors. Some errors can be mentioned such as:
First, the study was conducted with too few participants, only 15 people. Second, the study time was quite short, lasted only 8 weeks. Third, many people (28%) give up in the implementation phase of the study.
Too few participants
Short follow-up time
Many people give up
Using bioelectric impedance analysis
And finally, this study uses bioelectrical impedance analysis (BIA) to determine body composition. But this is a method with low accuracy.
As such, the results of the USDA study are essentially worthless. Besides, it's important to realize that exercise alone (without fasting) still has many of the same health benefits as intermittent fasting.
Intermittent Fasting and Weight Loss
If you are reading this article, you are probably trying to lose weight and are hoping that intermittent fasting will help you get results faster. However, according to the research mentioned above ...
Intermittent fasting does not help with weight loss any better than traditional methods. Even so, some people still lose weight faster with intermittent fasting.
The reason for this is because IF helps them control their calorie intake and avoid overeating. Besides, another study has shown that, with the right calorie deficit
Well, both the traditional diet method and the intermittent fasting are equally effective. Although intermittent fasting has no benefit on metabolic rate.
However, they are still beneficial in some other ways. One of those benefits is that they help you feel less hungry and help stop sweets (food). From there, you will get better results.
So the mystery of intermittent fasting weight loss has been clarified. However, for gym goers, we don't just want to lose weight. Instead, we just want to lose fat, not muscle.
Can Intermittent Fasting cause muscle loss?
When it comes to fasting, most of us will probably think that they will destroy lean muscle mass. And to overcome that, we need to load protein every few hours to maintain muscle and metabolic rate.
However, regular, continuous meals have a very small effect on overall results. For muscle growth, regular food (and protein) intake is nearly as important as how much you eat per day.
To understand this let's learn about the conditions for the body to burn muscles for energy. Glucose (blood sugar) is an excellent source of energy for cells and internal organs.
In particular, the brain is an organ that loves glucose, it uses about 25% of the glucose in the body. The easiest way to supply glucose to your body is to eat carbohydrates. In addition, the body can synthesize them from other substances.
One of these is glycogen, a substance created from glucose and stored in the liver and muscles. Another source for the body to get glucose is body fat. The fat contains a substance called glycerol ...
And this substance can be used to convert into glucose. And finally, another source of glucose metabolism is the amino acids, commonly found in proteins and muscles.
However, this source of glucose has something special that many people do not know. What is special about this: the process of converting amino acids into glucose (commonly known as "gluconeogenesis") ...
This does not occur until the glycogen stored in the liver is depleted. In other words, our bodies won't convert muscle tissue into glucose unless the liver has depleted glycogen.
On average, a person's liver stores about 100 grams of glycogen and can fuel the body to fast for 6-24 hours. The amount of time is variable depending on the level of physical activity or BMR ...
According to a study, after 16 hours of fasting, gluconeogenesis is responsible for providing 50% of glucose to the body. And after 28 hours of fasting, gluconeogenesis ...
Will have to supply 100% of glucose without help from other sources. This is the reason why many intermittent fasting methods for athletes often design not fasting more than 16 hours.
In conclusion, under normal circumstances, the body will always try to maintain and protect the muscles, not easily burn them. Fasting won't cause too much muscle loss unless you do it for 12 to 16 hours.
However, in extreme cases of physical activity, fasting significantly increases the rate at which glycogen is withdrawn from the liver. And this will cause you to lose muscle faster.
Does Intermittent Fasting cause the body to store fat?
Previously, there were some ideas that fasting for too long will cause the body to fall into a state of starvation (starvation mode) and quickly store fat when we eat again. However, this is an incorrect hypothesis.
According to one study, BMR only decreases when you fast for more than 60 hours and the reduction rate is also very small, only about 8%. Another study found that the metabolic rate increased after 36-48 hours of fasting.
The above seem a bit contradictory, but in terms of evolution, they are very plausible. When we have not eaten for a long time, what will the body want us to do? The answer is to find food.
So how does the body move us to do that? By pumping hormones like adrenaline and noradrenaline into the bloodstream. Then our perception will sharpen and begin to move in search of food.
And it is this physical activity that inadvertently increases the metabolic rate. In conclusion, the "starvation mode" really only started after 3 days (72 hours) of eating nothing. And at this point muscles will be the body's main source of energy.
Intermittent Fasting combines practice
Most intermittent fasting methods advise us to practice fasted training. The body then has low insulin levels and body fat is the main source of energy.
Studies have shown that fasting exercise results in a simultaneous increase of 2 billion yuan of lipolysis (fat breakdown) and fat oxidation. This means if exercising while fasting ...
The body will burn more fat than when it is full. Besides, another study showed that blood flow in the abdomen increases significantly when we are in a fasting state.
One of the reasons belly fat is so difficult to lose is the decrease in blood flow. However, the practice of combining fasting will help us overcome this. However, the practice incorporates Intermittent Fasting ...
There is one major downside. The downside is increased muscle resolution (destruction). This is a very disadvantageous thing, because if the level of muscle damage is too high the body won't repair it in time.
As a result, we lose lean muscle mass. Another drawback when practicing with Intermittent Fasting is that it reduces the quality of the training session. Many people feel they lack energy and lack concentration during training sessions.
At the same time, they are not able to maintain normal levels of physical activity. In conclusion, exercise with Intermittent Fasting helps to lose fat faster. But they are not good for muscle maintenance and cause discomfort during exercise.
However, we can overcome this by using supplements. We can first neutralize muscle loss with Beta-hydroxy-beta-methylbutyrate (HMB).
HMB is a substance that occurs when the body metabolizes leucine. According to research, HMB is a very effective anti-catabolic agent. So when using HMB, they will help prevent muscle loss, which in turn helps us to recover faster.
Not only that, HMB also has the advantage of affecting insulin levels. This means they won't disrupt fasting like food, but are also resistant to muscle loss.
Compared to leucine, HMB is more resistant to muscle loss. Thus, we can say that HMB fights muscle loss more effectively than BCAAs. This is because the anti-catabolic effects of BCAA's are primarily based on leucine.
Intermittent Fasting and Muscle Building
When it comes to muscle growth, some people claim that Intermittent Fasting helps increase lean muscle mass or even helps increase muscle loss and fat loss at the same time. A study has proven that ...
Fasted training helps to increase assimilation in response to post-workout meals. However, this is not proof that fasting exercise results in better muscle gain in the long term.
In fact, getting 50 to 60 grams of carbs before each training session is an easy way to increase training performance. And when we exercise better, we will gain more muscle and strength.
Now going back to the issue of fasted training, it is clear that when fasting the quality of the training session will decrease, which in turn leads to a decrease in the results. Thus, the fasted training method (Intermittent Fasting combined with practice) ...
It would only be suitable for cutting, not bulking. Research has also shown that you can build muscle with intermittent fasting. However, they won't be any better than the traditional method.
Famous Intermittent Fasting Methods
Recently, we have learned about the effects of Intermittent Fasting on weight loss and muscle gain. So specifically, how should Intermittent Fasting be done? Before getting into this problem, you need to know one thing.
It is that Intermittent Fasting is not a miracle method and they will not allow you to break the energy balance principle. In a day, it does not matter how you divide and structure the meal.
But how much you eat determines the end result. Whether you change times or split multiple meals, the food turns into calories and macros, and this number won't change.
So, if you want to achieve results with intermittent fasting then you need to do the same as other diet methods (in terms of food / calories). It's not like fasting, you don't eat anything.
Besides, you also need to understand and follow your own TDEE to lose weight effectively. Now let's take a look at some of the famous intermittent fasting methods and how they do it.
Leangains
Leangains is an intermittent fasting method created by Martin Berkhan. And also for this reason, intermittent fasting easily got the approval of the bodybuilder.
The method of Leangains is as follows: first you fast for 16-14 hours (male / female) then eat for the remaining 8-10 hours. Fasting times will start after you eat your last meal of the day and finish with your first meal.
For example, if you eat late at 9pm then you will have to fast until 1pm the next day. In case you finish eating at 7pm you will only have to fast until 11pm the next day.
During the fast, you are not allowed to take in any calories. However, you can still drink black coffee, 0-calorie sweets, diet soda or sugar-free gum. Besides, this intermittent fasting method encourages you to ...
It is advisable to fast and resume meals on a fixed schedule (fasting at the same time each day). The reason for this is that they will help you control your hungry baby and you won't feel too uncomfortable doing it.
In addition to the above notes, Leangains requires us to follow a diet high in protein. This is essential for building and protecting muscles. Not only that, when according to Leangains ...
We need to eat more calories and carbs than on holidays. This technique is also called calorie cycling. And they are quite useful when we want to increase muscle and strength while limiting fat storage.
This sounds very appealing, but they will be more suitable for people who have a lot of practice. If you're new to the gym, the traditional lean bulk method is preferable.
Returning to Leangains, Berkhan was an advocate of fasted training. However, Leangains still allows you to have a pre-workout snack if you prefer to exercise in a full state.
The application of fasted training is optional in Leangains. For a post-workout meal, you should eat a "big" meal. Whether you exercise in a state of fasting or fullness, Berkhan still recommends eating a lot after training.
And this meal should be the biggest meal of the day, they should make up 30-50% of a day's total calories. In particular, the amount of protein should be between 50-100 grams. Leangains are intermittent fasting methods ...
Designed for people who work with weights. So if you want to change the body composition (increase muscle and lose fat) then Leangains should be preferred over conventional methods.
Eat Stop Eat
Eat Stop Eat is an intermittent fasting method created by Brad Pilon. The principle behind this method is very simple, you need to fast for 24 hours continuously and do this once or twice a week.
Fasting for 24 hours, do it 1-2 times a week
Fast whenever you want
You can fast whenever you want, as long as it lasts the full 24 hours. Using this intermittent fasting method you will not be allowed to feed during the fasting period.
However, like Leangains, non-caloric drinks are still allowed. On the other hand, in case you cannot fast for 24 hours as required, you can start with as long as possible.
Then, slowly increase the time to 24 hours. To make it easier to forget hunger and make it easier to complete a 24-hour fast, Brad suggests doing them on busy days, but avoiding eating-related social activities.
After completing the 24-hour fast, you should only eat one regular meal. Instead of consuming too many calories to replenish calories while fasting. Besides, Brad also encourages us to practice sports.
Especially weight lifting activities to improve the body composition. Note, if you are heavy on lifting weights and gaining muscle, the Leangains method will be more appropriate than Eat Stop Eat.
The Warrior Diet
The Warrior diet is the Ori Hofmekler's intermittent fasting method and is disseminated through the author's own book. With this method, you will fast for 20 hours a day and eat the majority of food in 1 large meal each evening.
This fast interval should be strictly followed. However, you are still allowed to eat a small amount of protein containing foods (dairy products, boiled eggs), fruits or vegetables ...
Besides, author Hofmekler encourages us to start the big meal of the day with vegetables. Then move on to protein and finally fat. If you still feel hungry after eating fat, you can eat in a little more carbohydrates.
However, these carbohydrates should only be consumed when the other foods do not satisfy your hunger. The practical benefit of this method is that it helps us to control calories better.
Compared to eating protein with an attractive amount of carbs, this way of eating will help us avoid overeating. According to Hofmekler's hypothesis, humans are programmed to eat at night.
So we can optimize our health and body composition by following genetics. According to Hofmekler, when we apply this method, the body will burn more fat ...
Building more muscle, increasing recovery after exercise, improving sleep ... However, the author seems to overestimate this method without enough scientific evidence to prove it.
If you don't really like eating a big meal every day then you shouldn't use Warrior Diet. Especially when exercising regularly (weight lifting). When applying Warrior Diet ...
You run the risk of protein and starch deficiencies. So instead of applying the Warrior Diet you should choose a different intermittent fasting method. Leangains is a fairly affordable option in this case.
Alternate Day Fasting
Alternate-Day Fasting (ADF) is a simple intermittent fasting method. In this method, you will alternate between “restrictive” days and average meals (restrictive meals alternating between normal days).
During normal days, we will eat more or less than TDEE. On "limited" days, we will only eat 20-25% of the normal food intake (about 500 calories for most people).
This method of diet will help us to keep the calorie level for the week lower than TDEE and thereby help us lose weight. Alternate-Day Fasting is great for those who are overweight / obese due to inactivity.
However, they are not suitable for gym builders to build bodybuilding. The main reason for this is because we won't be able to eat enough protein on calorie-restricted days.
How to customize Intermittent Fasting
The easiest way to incorporate fasting into your diet is to let your hunger decide when you eat it. For example, if you wake up and don't feel hungry ...
Then you don't have to eat breakfast, but fast (to exploit their benefits) and wait until you feel hungry. In addition, in case the refrigerator is no longer the food you want to eat ...
Then skip the meal and mark the calories to make up for another time. It should be noted that the total amount of food we eat each day (calories and macros) is the most important factor when it comes to weight loss.
And the way that the amount of food is consumed is not nearly as important. Suppose, if you skip a meal that contains 30 grams of protein, 70 grams of carbs and 20 grams of fat, you can simply add these foods over to the following meals.
Myths about Intermittent Fasting
Intermittent Fasting method is increasingly popular and widely applied. The reason for this is due to some "fitness sheep" to deify IF and propagate them to many people. So are they correct?
Does Intermittent Fasting help lose fat without reducing calories?
When you fast long enough, your body starts burning fat. Not only that, but fasting also increases insulin sensitivity, and this often helps you store less fat. In theory, you can lose fat by fasting for 12-24 hours ...
And gain muscle when you eat again. Some even claim that intermittent fasting "optimizes" or "balances" hormones in a way that helps you store less fat and gain more muscle.
However, there is a problem with this idea, which is whether you gain or lose weight depends on the total calorie intake in 1 day. It doesn't just depend on 16 or 18 hours of fasting.
For example, you could burn 50 grams of body fat in a 16 hour fast. However, you will regain fat again if you eat enough calories (by TDEE) within the remaining 8 hours. Besides, there's no evidence that ...
Intermittent fasting alters insulin levels to a level sufficient to affect body composition (muscle / fat ratio). In one study , experimental participants who lost fat after switching to one meal a day instead of three.
Doctor Mike On Diets: Intermittent Fasting
A method known for its low precision. In short, there is no conclusive evidence that intermittent fasting can help with fat loss without the need for a calorie deficit.
Intermittent fasting and fat gain
There are some ideas that Intermittent Fasting will help you gain muscle and lose fat at the same time. However, like the first legend we have just explored, there is almost no evidence that this is true.
A study often shown as evidence that Intermittent Fasting helps you gain muscle and lose fat at the same time is a small review study conducted in 2011.
This study found that, on average, people who used the IF Alternate Day Fasting method lost less muscle mass than those who cut calories per day.
The problem is that all of the studies reviewed were designed slightly differently. This means that the review results could be just accidental. If you are a beginner to the gym completely ...
You can gain muscle and lose fat at the same time. However, if this is not the case, then it is better to focus on one of the two goals when exercising. Should not pursue both.
Comments
Post a Comment