PSL        esarms.com
bannednutrition.com
Page 1 of 14 12311 ... LastLast
Results 1 to 10 of 134

Thread: Intermittent fasting facts and fiction explained: by RickRock

  1. #1

    Intermittent fasting facts and fiction explained: by RickRock

    Some of you may have heard of Intermittent Fasting, or "IF", but what is it? Intermittent fasting is a type of nutrient timing diet. There are a lot of variations of intermittent fasting out there, but the most popular versions of IF are alternate day fasting (ADF) and the Lean Gains style of IF.

    Basically, intermittent fasting is a period of fasting (consuming no food, and usually water or low/no calorie drinks) for a specific time period followed by a period of eating the days caloric and macro requirements. For the purpose of this article, I will be referring primarily to the 16/8 "Lean Gains" style of IF, since it is more suited for the bodybuilding lifestyle of muscle gain and fat loss.

    What are the benefits of IF?

    1) IF results in increased insulin sensitivity, which will give much better nutrient partitioning especially when in conjunction with resistance training.

    2) the possibility of complete body recomposition of adding muscle and dropping bodyfat simultaneously through utilization of nutrients responsive to the requirements and goals for that day.

    3) metabolic increase from fasting

    4) suppressed appetite while fasting by normalizing grehlin "the hunger hormone" levels (especially beneficial when trying to lose bodyfat)

    5) convenience- IF is a much more manageable meal plan, without having to worry about eating every 2-3 hours or 6 times per day.

    6) leniency- many have found that you can get away with eating much more liberally with IF, in terms of both quantity and quality of food versus other dieting plans

    7) increased energy and mental clarity during the fast (contrary to popular belief)

    8) overall health benefits-IF has been scientifically proven to improve blood lipids, lowered triglycerides, reducing inflammation, improving biomarkers of disease, improving brain function, and increasing HGH levels among others.

    9) Maintenance of low bodyfat-Through IF, I've been able to stay in single digit bodyfat year round, despite my goal, and with a great deal of leniency in my diet

    As you can see, there are many benefits to intermittent fasting. IF goes against a lot of the bodybuilding pop culture ideas of what it takes to build muscle and/or lose fat. So lets debunk some of these "myths" many of you may have heard before.

    Popular Myths about intermittent fasting:

    1) you must eat small, frequent meals to keep metabolism boosted. This couldn't be farther from the truth. While metabolic increase happens every time you consume food, the metabolic increase is directly proportionate to the thermic effect of the food (TEF). For example, if you have a 3k cal diet for the day, your TEF would be no different if you had six 500 cal meals versus three 1,000 cal meals. The metabolic increase from TEF would be the same at the end of the day.
    http://www.ncbi.nlm.nih.gov/pubmed/9155494

    2) You must eat every 2-3 hours with adequate protein to prevent becoming catabolic- Another old school myth debunked by real world science and results. The fact is that the more protein you take in, the longer it takes to digest. Consuming larger amounts of protein in a meal just takes that much longer for the body to digest it, allowing a steady amount of aminos and protein synthesis to happen up to 40 hours after ingestion.
    http://www.ncbi.nlm.nih.gov/pubmed/9405716

    3) fasting will cause muscle loss- this goes hand in hand with number two. As pointed out, consuming a High amount of protein in a meal before fasting will result in a very slow and continuous release of aminos into the bloodstream for the fast, so catabolism is not an issue.
    http://www.ncbi.nlm.nih.gov/pubmed/17413096


    4) eating smaller, frequent meals helps regulate blood sugar-Despite what many people think, you blood sugar will not drop as a result of fasting or missing meals. As a matter of fact scienitific evidence suggests your blood sugar wouldn't change by fasting for a day, a few days, or even a week. You are not smarter than your body, and it will adapt to meal patterns and changes by regulating itself through homeostasis.
    http://www.ncbi.nlm.nih.gov/pubmed/18779282

    5) Fasted training causes a decrease in performance and fatigue-This is one of the biggest myths out there and data suggests that there is no negative performance to resistance training or amoebic activity in a fasted state. There is however, a decrease in performance if exercising without proper hydration.
    http://www.ncbi.nlm.nih.gov/pubmed/3622486

  2. #2
    nice man thanks for posting. you should add the bcaa stuff you talked about in the other post as well and the hitt/steady state differences. i know that opens up a whole diff debate and all hah. i'm sure most people are interested in your real world experience anyway

  3. #3
    Quote Originally Posted by Duff McWhale View Post
    nice man thanks for posting. you should add the bcaa stuff you talked about in the other post as well and the hitt/steady state differences. i know that opens up a whole diff debate and all hah. i'm sure most people are interested in your real world experience anyway
    I may do some more material on IF for everyone if the interest is there. I have a few article projects in the works that should be some nice material of things that aren't covered often as well.

  4. #4
    Very well written and very informative Rick R. Definitely sticky material here..right under Nutrition 101. Thanks for the share

  5. #5
    Senior Member Guarionex's Avatar
    Join Date
    Jul 2015
    Location
    Planet Fitness 😂
    Posts
    470
    Like it. There are days when one simply does not feel like eating. Organizing an IF schedule and fitting those days in can have great results. Planning and organizing are key.
    Best of Lift

  6. #6
    Quote Originally Posted by ironlifter36 View Post
    Very well written and very informative Rick R. Definitely sticky material here..right under Nutrition 101. Thanks for the share
    I'm glad you found it informative bro. I appreciate the support!

  7. #7
    Quote Originally Posted by Guarionex View Post
    Like it. There are days when one simply does not feel like eating. Organizing an IF schedule and fitting those days in can have great results. Planning and organizing are key.
    Absolutely. I had great success on IF, and the simplicity of the diet made eating a very fun time I looked forward to, rather than a chore when it came to the every 2-3 hour thing. I was always ready to devour my meals and I really enjoyed them....rather than having to force feed at times with a traditional diet

  8. #8
    Junior Member 1959er's Avatar
    Join Date
    Jun 2016
    Location
    Philly area
    Posts
    16
    Great stuff Rick. I've been IF'ing for 6 years now (16/8 leangains style). I used to be committed to 6-8 meals a day for 30 years! I have more energy and stength now training fasted than I did with three meals under my belt before my workouts.

    And on a side note, pulsing all those meals every day led to dreadful IBS for me. Since the very first day I began IF, I haven't had one single bout of it! Six years!

    Every bullet point you posted here has rung true for me. Great post brother.

  9. #9
    Quote Originally Posted by 1959er View Post
    Great stuff Rick. I've been IF'ing for 6 years now (16/8 leangains style). I used to be committed to 6-8 meals a day for 30 years! I have more energy and stength now training fasted than I did with three meals under my belt before my workouts.

    And on a side note, pulsing all those meals every day led to dreadful IBS for me. Since the very first day I began IF, I haven't had one single bout of it! Six years!

    Every bullet point you posted here has rung true for me. Great post brother.
    Thank you for the feedback brother. I sincerely appreciate It! I still do IF on weekends mostly out of schedule convenience but I'm strongly considering going back to it full time, which is a big part of why I'm bringing this topic to light again. I never felt better than when I was on IF, and the leniency and benefits it provided me in my diet can't be compared to anything else

  10. #10
    Senior Member
    Join Date
    Jul 2016
    Location
    Finland
    Posts
    109
    Excellent job writing this brother, surely makes IF more easy to comprehend for many!
    I'm a fan of IF as well & always been since first tested it couple years ago

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •