all right so let's talk about the big debate between caloric restriction and
intamin fasting so there are many different types of intamin flossing
which you can do like not eating for 16 hours per day not eating for 20 hours
per day not eating for 22 hours per day you get the point
some people do alternative day fasting where they eat frequent meals one day
and fast the next there are many different ways to do it but what intamin
fasting is is basically intermittently not eating for at least 812 hours the
big debates between caloric restriction and intamin fasting is simple the people
on the instrument fasting side you could say claim that because intamin fasting
decreases your insulin levels this is going to increase fat loss more so than
eating the same amount of food and protein and eating more frequent meals
their logic is that eating more frequent meals causes more frequent spikes in the
hormone insulin and when insulin has increased fat lipolysis the release of
fat isn't able to occur so therefore eating less frequently even
if you're consuming the same amount of food is thus going to be better for fat
loss before I get into that debate specifically let's talk about how in
term the fasting does actually affect your hormones because not eating food
does have direct impacts on your hormones so the first thing that's going
to happen as I just mentioned is a decrease in insulin insulin is a hormone
released by beta cells in your pancreas and its role is basically to shuttle
glucose and amino acids into cells after you consume food so let's say you eat a
meal of rice chicken and broccoli insulin is going to increase in order to
shuffle the glucose from the rice and the chicken and the amino acids into
your cells so if you don't eat insulin isn't going to spike and your bodies are
going to be burning fat right you're going to be releasing fat from your
cells another hormonal change which has been shown to happen when you do
intimate fasting is an increase in human growth hormone which is responsible for
growth right and in the human body so this doesn't necessarily mean that
you're going to experience massive muscle growth because of the increase in
growth hormone when you fast but it's more like your response
mechanism to the lack of food to give you energy by mobilizing fat and
increasing glucose availability another thing you're going to see when you fast
as an increase in catecholamines there are certain catecholamines like norpro
nephron which are going to be released when the body is under the stress of
fasting and this can help to break down fat cells when you think about fasting
it and it makes sense the argument where people say it's better for fat loss
because if you have no energy coming in from food it makes sense that your body
would then turn to its own fat stores to increase fat loss this is what happens
when liver glycogen runs out your body is going to begin producing ketone
bodies like beta hydroxy butyrate and this happens because your body is
breaking down its own fat when it enters that state of ketosis after a certain
period of time of fasting how long this takes depends on a number of factors for
example if you exercise you're gonna deplete a liver glycogen quicker and
enter that same ketosis quicker but generally it's gonna happen from between
8 to 12 hours for most people that's why most of us are actually producing more
ketone bodies upon waking up because we've been fasting throughout the night
before we eat breakfast and break our fast breakfast another claim into how
intamin fasting may be better for fat loss is because of the effect that has
on our metabolism so for a long time there was a dogma that said that
frequent meals is going to boost your metabolism by sort of feeding the fire
right keeping your metabolism going however the research has shown this
isn't true at all and in fact some research but keep in mind it's very
preliminary shows that intimate fasting may slightly increase your metabolism by
between 3.6 to 14% short-term and then as you fast much longer right for
several days there's a down regulation in your metabolism to conserve energy
and increase your chances of survival but short-term fasting may slightly
increase your metabolism however it may not be significant enough to make any
sort of drastic increase in fat loss compared to someone eating the same
amount of food now when we actually turn to the evidence which compares total
caloric intake total protein intake and you have one group that's eating
frequently and one group that's doing insulin
fasting the research actually shows that it doesn't matter whether you're eating
two meals or six meals or eight meals if you're eating the same amount of
calories and protein then your fat loss is actually going to be the same over
time it doesn't matter whether you do one meal per day or ten mils per day if
calories and protein are the same you're going to get the same results
I mentioned protein because protein is important to control for because protein
is the most thermogenic food group all foods you know that have carbs fat and
protein are going to require energy to digest
however protein is the most thermogenic and it requires the most calories to
burn so you know if you have one person eating the same amount of calories but
really really high protein another person eating the same amount of
calories but really low protein the person eating more protein is going to
lose more fat because of that thermic effect of food so that's important to
keep in mind but basically meal timing is irrelevant or near irrelevant for
body composition as long as protein and calories are controlled form we've seen
this with controlled metabolic world studies of low carb diets just as a
comparison because carbohydrates out of all foods spike insulin the most of the
most insulin or genic so the hypothesis here is the same for a ketogenic diet if
you lower carbs low enough you're not gonna be sparking insulin and therefore
you're going to increase fat loss but we saw in the study when every factor was
controlled for as well as possible both the ketogenic group and the standard
American diet group lost 1.1 pounds of fat the exact same amount of a fat over
one month even though one group had much higher insulin level so this in itself
makes it very clear that you know insulin is important right when insulin
is increased lipolysis is inhibited however if you're eating the same amount
of calories in protein it doesn't really matter you know you eat a big meal you
have a big insulin spike you eat smaller meals you have small insulin spikes but
as long as the total amount of calories are the same then that loss isn't going
to be different between one person or the other now I'm a big fan of intimate
fasting so I don't want this video to seem like I'm ripping into it but the
truth is that intimate or fasting works because of how it can help you decrease
your appetite and better manage your calories puts
simply it's much harder to overeat calories if you're only consuming two
meals per day in comparison to six you just have a lower chance of over
consuming food another reason is because in termina fasting and may decrease your
appetite when the liver glycogen is depleted and you begin to produce ketone
bodies and you enter that safe ketosis there is some preliminary research which
shows that your appetite may be reduced so this may be another reason why in
some enforcing helps to reduce your appetite and help you consume less it's
just harder to eat more food when you're doing intermittent fasting so that's why
people get such quick and amazing results when they only eat once per day
it has nothing to do with insulin the other cool thing is that intimate
fasting does have some potential health benefits even when calories in protein a
control for like decreased inflammation increased brain derived neurotrophic
factor BDNF increased mitochondrial biogenesis there's a lot of animal and
human research looking into the potential you know anti-aging benefits
of intamin fasting so it's definitely worth doing if you enjoy it and it helps
you get results but it's definitely not required to get to where you want to be
in terms of your body composition so that's it to conclude for the video
doing summon fasting if you want don't do intamin fasting if you don't want but
if you do it don't expect magical results if you overeat when you fast
you're still not going to lose weight regardless of what anybody says about
the scary insulin okay so stop overthinking about insulin and think
more about the total amount of you do you're consuming and the type of food
that you're consuming because that's what matters if you want to check out
another video I've made on whether training in a fasted state is better
than I urge you to click in the link in the description to watch that video and
learn more about where the fasted cardio that's gonna help you lose fat faster so
until next time guys I'll see you in the next video have a great day and leave
your thoughts in the comment section down below
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