The science behind intermittent fasting 

the science behind intermittent fasting for fat loss and muscle gain that's exactly was so-called intermittent fasting represents. I call its so-called because in the scientific literature, you don't really see it Go by that name and said you have alternate-day fasting where you eat one day and fast the next day and time restricted feeding where you fast for 16 to 20 hours with a 48-hour eating window and practice many adherents called the Leangains protocol popularized by Martin barkhan where you fast for 16 hours with an 8 Hour eating window centered around waist train as it turns out fasting has many benefits, but they mainly been seen in rats where intermittent fasting cause better weight loss improve cardiovascular health neuroprotective effects decrease cancer risk in increased lifespan and many of these effects are independent of caloric restriction alone. It's not fully understood. Why Passing has these positive health effects, but one series at periodic food deprivation serves as a sort of preconditioning stress one that allows for resistance to bigger stresses in the future. It's kind of like exposing yourself too stressful germs can enhance immunity and protect against Futures prices down the road. Human Studies have fared pretty well to study showed weight loss reduce blood pressure and lower cholesterol and Ill be subjects calling an alternate day fasting diet for 8 to 10 weeks have her two similar studies on lean individuals should weight maintenance indicating that alternate-day fasting may be a better weight loss strategy for obese folks and is relatively short duration trials. It's difficult to say how this approach would fare over the long-term many Express skepticism over rampant hunger with this approach, but one study an obese patient following a 14-day fast found very impressive weight loss without an increase in hunger. And this is a recurring theme across this body of research fasting can have an appetite blunting effect. And we tend to get hungry when were used to eat it. So others may be an adjustment. Read when first switching to intermittent fasting where you're more hungry than usual maintaining a regular eating pattern will help control hunger with any diet regardless of eating frequency the biggest systematic review to date looking at for least I use found that while intermittent fasting was better at suppressing hunger than just continue. Ask Laura a prescription. This wasn't able to translate into significantly improve body composition for weight loss the authors conclude that intermittent fasting represents a valid. I'll be at the Apparently not Superior option to continuous energy restriction for weight loss as a bodybuilder one worry I have is that all this fasting would cause my muscle to fall off every 2 hours to keep the muscle anabolic actually a 2006 paper should they even 40 hours of fasting didn't significantly alter negative Regulators at muscle mass and didn't cause any significant muscle after Furthermore even a 24-hour fast only decreases liver glycogen by less than half mean muscle glycogen is completely spare and the Ketone bodies that you typically also spare skeletal muscle from breakdown a day to speed up your metabolism and won't fasting slow your metabolism down. This mess is based on the correct idea that the thermic effect of food increases following a meal powder current science indicates that this increase is proportional to the caloric content of the meal not meal frequency per se and changes in metabolic Race come from changes in Daily caloric intake not from changes in mealtime one good arguments against intermittent fasting comes from a 2013 study, which shows the anabolic signaling was greater than consuming 420g doses of whey protein compared to two doses of 40 or 8 doses of Henry and buying it from a muscle protein synthetics perspective protein space more evenly throughout the day across rough formulas maybe better for optimizing anabolism. Another consideration is whether intermittent fasting is psychologically healthy although research from pottying colleague show the intermittent fasting reduce depression and binge eating the Canadian Pediatric Society classifieds fasting and skipping meals as unhealthy strategies for adolescents Go for kids and teenagers. This may not be the most suitable approach to conclude intermittent fasting his Turn on itself to be an impressive and effective dieting methodology in my opinion. It hasn't shown many merits over more standard diets that impose a caloric deficit with sufficient protein intake but for those who find it to fit their preferences better lifestyle better fasting just may be the way to go and ultimately I think the best diet is the one to which you can best adhere. I didn't focus too much on the Practical side of things. But if that's something you guys would like me to go into and future you can let me know and I'll be happy to do that as many of you guys know. I don't usually practice intermittent fasting myself. Although I will practice breakfast skit thing as a sort of dieting strategy just to sort of prolong eating in a day, which does a father in line with the Leangains protocol. If you guys who use intermittent fasting maybe you've tried it. Id love to hear about your experience. Just let me know in the comments.