It’s hard to decide how and when to eat if the nutrition world is spouting a million different ideologies. Although there are an infinite number of variations, a few major intermittent fasting protocols rise to the top of internet-based searches.
On an EOD fasting protocol, even when instructed to eat twice as much on fasting days, people can rarely do it. In the study from which that figure was taken 1, they allowed participants to drink diet soda, coffee, tea, and to chew all the sugar-free gum they wanted on fasting days. Under a more controlled setting, where people were forced to eat enough to maintain their body weight, the results are less promising.
In the real world, where you are not forced to eat enough to maintain body weight, you might lose fat on EOD… but this isn’t due to anything magical – you simply aren’t hungry enough to eat double every other day. On the Warrior Diet, you don’t eat all day until late afternoon, then eat until contentment over the course of about 4 hours. The 1 meal per day plan (Warrior Diet) is somewhat more practical and the results are much better 3: people who went from 3 meals per day down to 1 lost over 4 pounds of fat but gained almost 2 pounds of muscle over the course of 3 weeks, meaning that their body fat percentage declined by over 10%. Without restricting overall food intake, people on the Warrior diet lost fat and gained muscle, a considerable improvement over EOD. One variation on these protocols is “Eat Stop Eat,” and a similar version known as “Alternate day fasting (ADF)” that has actually been clinically tested.
In one study, people were told to eat one small meal on day 1 (75% less than usual), and 3 large meals on day 2 (25% more than usual) for 8 weeks. But the most interesting finding is these people lost about 15 pounds, and over 75% of it was body fat.
As somewhat of a compromise between EOD fasting and the Warrior diet, ADF will probably give you the best results with regard to body composition. While they represent the furthest possible deviation from “grazing,” intermittent fasting protocols are safe and effective at least up to 8 weeks. Due to a generally biased nature of diet studies, BuiltLean supports eating moderate and healthy meals rather than fasting as the healthiest course. If only 75% was fat then the other 25% must have been lean mass so how did they GAIN a pound of muscle? The short answer is yes, nothing but coffee and water until dinner is approximately the Warrior Diet; and a few grazing days per week bumps it up to Eat Stop Eat. Yesterday I read an article and it talked about eating every 2 hours to keep the blood sugar levels balanced. I’ve been intermittent fasting 2 to 3 days week pretty much every week since I saw IF in September when I was 101kg (222lbs). The first month or so the weight just fell off, since then I’ve also been doing some body weight exercises to try and retain muscle. I’m not utterly convinced the weight loss is anything to do with fasting and is probably more to do with dropping 4000+ calories a week from my intake as well as stepping up the physical effort as I saw the pounds falling off. But the fasting was easy, anyone can do one day, 600 calories carefully chosen is actually quite a lot of food, enough to get through the day without starving, then the next day eat what you like.
But I needed the intermittent fasting to give me the results before I’d start to let go of my beloved pizza! Then later, sort of late evening (I don’t like going to bed hungry) just something to hold back the hunger pangs. But the interesting thing was either as I saw results or as I got used to not eating a lot (or both) my desire to eat the bad foods and the overall amount I wanted to eat went down. It’s good, many many years ago I was in shape (170lbs, 10% BF) and now it feels like that person is on his way back.
All those years eating junk, drinking alcohol every night it’s like there was a veil over my thoughts and my decision making was running on automatic.
This article lays out exactly just what intermittent fasting is, how you can do it, and what you can expect to gain.
With this, they fared pretty well: of the 3 pounds they lost over the course of 3 weeks, 57% of it was body fat (not bad, but not great). Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet.
Yesterday I had a normal grazing day with 3 healthy meals and a couple of snacks, High Protein Mid Carb. Being a hard gainer I struggled to put on any mass till I moved to more frequent feeding ( 6 to 7 meals ). Can you give some detail on what you ate on fasting and non fasting days – I ‘ d like to try it! A couple of Shredded Wheat (skimmed milk and no sugar!), a yogurt with a few strawberries and grapes, anything – just keep the calories down. Eating badly and the resulting poor physical condition didn’t just hurt my body it numbed my mind.
Today I’ve only had coffee and water, I plan on eating a big meal aroud 4-5pm and a couple of snacks through 8pm.
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