so why do people do intermittent fasting
typically most people are going to be
doing it in order to increase weight
loss it makes the process of losing
weight much easier it's a great tool to
use why little dieting but there are a
number of other benefits you can expect
from intamin fasting like increased
mitochondrial biogenesis increased brain
derived neurotrophic factor BDNF more
brain cells decreased inflammation
potentially increased cardiovascular
health there are even some preliminary
studies the research is still new on
whether it may help to extend one's life
some people report anecdotally that it
improves their skin this can be because
of the decreased inflammation so overall
there are a number of new studies
looking into the benefits of eating your
food within a time restricted period but
in general the main reason why people do
it is for weight loss so before I talk
about how to figure out what the best
fasting schedule is for you let's talk
about some of the pervasive myths about
what fasting can't do because it's
becoming so popular there are a lot of
myths being spread around with people
trying to sell you fasting products for
example one big myth that goes around
even by some credible experts is the
idea that intermittent fasting is
somehow superior for fat loss through
decreasing insulin insulin is a hormone
produced in your pancreas and it helps
to shuttle glucose into your cells right
so when insulin is increased your body
can actually release fat fasting
decreases insulin because you don't
consume food and food is what releases
it and because of this many people have
hypothesized that fasting would
therefore be better for fat loss but
it's not okay the research which will be
in the description makes it very clear
that fasting is not superior as long as
you're eating the same amount of food it
makes no difference whether you eat 10
mils or 2 mils absolutely no difference
at all the reason why it's good for
weight loss is because it's just harder
to overeat if you're eating two meals a
day instead of eight meals a day
typically in most cases so it's a tool
it's not some sort of magical solution
for weight loss so what are the
different types of fasts well there are
any different modifications to
internment fasting most people call
these fasting schedules or protocols so
one example is going to be one meal a
day Oh mad where you eat one meal a day
typically eat all your calories within
one hour so you're fasting for 23 hours
another popular one is sixteen eight or
lean gains this is super popular
particularly in the bodybuilding
community basically fast for 16 hours
and eat for eight hours
another example is the warrior diet
there are different definitions about
this but typically it's 20 hours of
fasting 4 hours of eating some people
say the original warrior diet was 20
hours of kind of snacking and then four
hours of feeding to mimic what it's like
in nature there's alternative day
fasting we file some days and you eat
frequent meals on other days
there's prolonged fasting where you
don't regularly fast be you do a
prolonged fast meaning you fast for over
three days sometimes one week sometimes
a month for certain people although I
would caution you to to jump into that
without any prior research you also have
fat fasts that people do where they just
consume fat in order to keep insulin low
you have protein modified fasts where
people will consume like a grandpa pound
of body weight of protein per day and
nothing else
no fat no carbs for like a few weeks in
order to preserve muscle mass and
increase fat loss now I don't
necessarily suggest you do these but
these are just some of the variations
typically most people are going to do
well on 16800 mad or 20 hours of fasting
or alternative day fasting and I'm going
to break down exactly which one of these
protocols suit which kind of person so
if you train a lot you work out a lot
and your goal is kind of building muscle
even if you're cutting and your goal is
holding on to muscle maybe you're really
into bodybuilding typically 16/8 fasting
fasting for 16 hours is going to be the
best option for you and the reason for
this is because typically you're going
to be consuming more calories in the
average person just because you're so
physically active so if you restrict
yourself to 20 hours of fasting and
you're trying to hold on to your muscle
and you have like 3,000 calories to eat
it might actually be quite you know
inconvenient and difficult to eat that
many calories if you don't have a huge
appetite so because of this for athletes
16 hours eight hours of feeding tends to
be a good protocol to go for there's
some research showing that more frequent
doses of protein is better for recovery
protein synthesis although the research
is mixed on this and generally as long
as you're eating the same amount of
protein per day you're going to be fine
and it's not going to make the biggest
difference for athletes people who are
training really really hard and maybe a
better idea to consume more frequent
meals especially considering the fact
that if you're doing something like one
meal a day you may have to train in a
fasted state many people do great on
this but if you're an elite athlete if
you're training really hard and you have
intense workouts then getting at some
carbohydrates prior to your workout
especially if you're doing very
glycolytic workouts is probably going to
be in your best interest so the next
person is if you're very obese right if
you're very obese you have a lot of fat
to lose you have a year or twos journey
ahead of you then doing something closer
to one meal a day to big meals a day
this can be incredibly useful and a
really powerful tool to help you stay in
a calorie deficit if you're very obese
if you had a lot of fat to lose chances
are you have an uncontrollable appetite
and you have a problem with eating too
much food if you are disciplined enough
to stick to one or two big meals a day
the chances of you overeating your
calories especially since you're heavy
and you have a lot of calories you need
to eat the chances of you overeating are
going to be very low hence the thousands
of anecdotes of one mil a day working so
damn well however it's important to
consider that not everyone is gonna
thrive on this if you're particularly
prone to stress if you're a woman doing
extreme fast like this we eat one meal a
day may not be the best however it may
work for you and the thing is I can't
just say whether you should do it or not
your body's gonna respond differently
based on your genes right some people
that simply gonna be more sensitive to
hunger hormones and fasting for 16 hours
a day is gonna be a problem for some
women for example who tend to be more
sensitive to it
um compared to a guy who isn't so that's
one example to consider let me be clear
I'm not saying woman and woman confess
and men should fast men and woman can
both boss and be healthy I was just
using that example
because women tend to be more sensitive
to hunger hormones and that may have its
roots and evolutionary history in terms
of fat fasts and protein modified fast
I wouldn't recommend this there's no
point in doing this I don't think
there's any sort of reason you should do
this unless you're doing it under the
supervision or the doctor or a dietician
for some special medical circumstance
like a fat fast for someone who has
drug-resistant epileptic seizures if you
don't have things like that there's no
need to do something like this just stay
in a calorie deficit and stop doing
extreme things like that there's no
point in that a prolonged fast can be a
good idea now this shouldn't be used as
a frequent strategy just for fat loss
one of the main reasons why it's
probably a good idea to do it prolong
fast is the following there may be some
benefits for decreasing inflammation
increasing things like well taut the G
and there may be some health benefits to
doing that so you can do it for that for
increasing brain cells and all of this
for getting you kick-started and to
ketosis and following a ketogenic diet a
prolonged Falls can be good for that as
a test of discipline um you know mental
clarity just things like this it can
also be used as a form of the finding
what you're intolerant to for food if
you fast for multiple days then you can
begin reintroducing food into your diet
and making the process of identifying
what exactly you're sensitive to
allergic to and tolerant to very very
easy so doing a prolonged fast can be a
great way of doing that prolonged fasts
on unhealthy you know I mean if we
couldn't survive on on them then we
wouldn't be here today it's pretty
obvious that in the past it would have
been times when food was scarce and food
wasn't available and that's why we have
the built-in mechanism in our body to
run off fat to run off ketone bodies
when our liver glycogen runs out so it's
definitely not unnatural and unhealthy
but you should take caution and doing it
you shouldn't just you know do it
without any research I've made another
video going in-depth on prolonged fasts
the dangers the side effects whether you
should do it or not so I'll put that
link in the description instead of going
on about it
this video okay so the next one and the
last one I'm going to talk about is
alternative day fasting this basically
means you fast one day you don't fast
the other maybe you fast three days a
week maybe you fast four days a week it
depends on what you want to do and who
this is good for tends to be the
following people who are new to fasting
and just want to experience with it they
don't want to you know jump into the
pool they want to get their toes with
they want to you know you know they want
to see what it's like so alternate day
fasting works well for beginners it also
works well for women who tend to be over
sensitive to intimate fasting on a daily
basis all guys but this tends to be
mostly women who are very sensitive to
the hunger fasting producers alternate
day fasting can just work well as well
if you just want to do it on days you
don't walk up for example and then eat
more on the days that you do workout it
can be a good strategy for that because
it might help keep your appetite done
overall I don't actually recommend this
long-term because I think that it's best
to do something consistently on a daily
basis because that's all forms a good
habit because if you're doing fasting
one day and you're not fasting the next
day maybe the next day you're gonna be
like ah screw it I'm walking too fast
today
and so on and so on so I think it's much
better to form rigid habits that you do
every single day so they become second
nature so that's why I am gonna
personally recommend for most of you out
there to do something like sixteen hours
of fasting and eight hours of eating the
lean gains method this is incredibly
sustainable and it's very easy to do
because basically all you're doing is
skipping breakfast and having an early
dinner so that's a very easy adjustment
for most people to make and it's
sustainable long term and it tends to
work well for most people if you find
that you can extend this fast over time
to 18 hours or 20 hours and that works
for you I think that's great and I think
that's something you can consider but
begin with 16 hours potentially even 14
hours and try to do it on a daily basis
and see how your body responds so thanks
for watching if you have any more
questions about internet or fasting with
your diet with your training please feel
free to leave them in the comment
section down below and I will get to
them with time alright have a great day
guys
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