pros and cons of alternate day fasting reddit
This may be something you can work into a competitive season or reserve for the offseason, but it is a legitimate strategy. In other words, if you consider exercise in the top 3 of your lifestyle priorities, follow the general rules laid out 2 paragraphs ago. If you do try it, make your calories count by choosing wholesome foods that do a good job filling you up. A., ... & Pons, A. Conversely, you cannot overeat on protein! Anson, R. M., Guo, Z., de Cabo, R., Iyun, T., Rios, M., Hagepanos, A., ... & Mattson, M. P. (2003). Alternate day fasting is similar to intermittent fasting, except that instead of fasting daily, only 3-4 days per week are fasting days. However, you may not even want to (see HOW section!). Don’t go overboard and pig out like this is a 24-hour feeding window on an intermittent fasting diet. Pros of Fasting In other words then the body will be burning fat stores when you fast and that is seen as a positive for many people. Day 1 (Up Day). Just kidding. Even if you don’t want more muscle, you need protein to maintain the muscle that is already there! Hold on – don’t get too excited about this yet! Higher protein diets consistently produce greater fat loss and with better muscle retention than low protein diets, ESPECIALLY when accompanied by calorie restriction. Conversely, on intermittent fasting or alternate-day fasting, you’re hungry for a while, then full, then hungry, then full. In general, IF involves restricting food intake on certain days each week or certain times of the day and eating as you please on the … The Pros and Cons of Intermittent Fasting Read More » More on the “how it works” later! During at least the first few days, use a wider feeding window, like 8 hours. Anyone being treated for diabetes (with medications) as well as anyone with cancer and those with a compromised immune system should also avoid intermittent fasting (or speak to their doctor before trying it). By “teaching your body” that it is fine to be hungry for a little while because food is on its way soon, it becomes easier to maintain your sanity. Journal of the International Society of Sports Nutrition, 10(1), 50. Intermittent fasting results in tissue-specific changes in bioenergetics and redox state. Powered by Shopify, What Is Choline: Uses, Benefits, Side Effects, and Dosage, Running Compression Socks: The Definitive Guide, The 11 Best Supplements For Vegetarian Athletes, Mucuna Pruriens: Uses, Side Effects, Interactions, & Dosage. Discussed in the HOW section (are you sick of this yet? This is basically the concept of one of our other articles on carbohydrate periodization, but in that case, it is more of a carbohydrate fast than a total fast. However, instead of traditional diets with moderate calorie reduction over the course of an entire day, and you feeling like you’re hungry all day, intermittent fasting keeps you down right stuffed for a few hours each day. What do you think about the pros and cons of intermittent fasting now? Watch what you eat on your feeding days. Try intermittent fasting, or fasting every other day. “It’s not easy, but a lot of people do successfully lose weight,” says Dr. Jonas. Longo, V. D., & Panda, S. (2016). Here’s what you need to know about this fasting trend. Don’t be! NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. For example, being hungry is only a con if you make it so. Studies have shown that eating the majority of food earlier in the day aligns more closely with our circadian rhythms, and disrupting these rhythms by eating late at night or say, eating in accordance with shift work, leads to a higher post-meal glucose response, prolonged insulin exposure, and a greater risk of type 2 diabetes and obesity. To start off, just pick a few days out of the week and “test” it out. But if you want faster weight loss and all the fasting benefits of Alternate Day Fasting, then don't use the modified version as a crutch. Alternate day fasting is similar to intermittent fasting, except that instead of fasting daily, only 3-4 days per week are fasting days. For some, and under the right conditions, performance can be enhanced as well. The fasting days are a little more extreme, and you can’t pig out on normal days. (2015). Sign up for our newsletter and follow us on Facebook, Twitter and Instagram. Some people find that this weight loss approach is easier to adhere to than traditional diets involving calorie restriction. If you lose muscle tissue at the same rate that you lose fat tissue, you maintain the same fat to muscle ratio. More studies into the long-term effects of Intermittent fasting are needed to determine whether this eating pattern can have certain effects on your body in a few years and a few decades in the future. Fasting, like all dietary and lifestyle practices, has its pros and cons. Consuming an extra 800 calories as protein in addition to maintenance level calories does not increase body weight or body fat. Fasting helps teach the dieter self-control and reduces cravings to overeat (1). The early to late afternoon is typical because most people aren’t super hungry in the morning and can make it through the first few hours pretty easily, then they don’t want to be hungry when trying to get to sleep, so the feeding period ends a few hours prior to sleep. Fasting cycles retard growth of tumors and sensitize a range of cancer cell types to chemotherapy. Wherein I discuss the manifold hardships of sharting, hangriness and other negative consequences of my first few days with alternate day fasting (ADF). There are a few things at play. Per week. In one, published July 1, 2017, in JAMA Internal Medicine, 100 overweight people were assigned to one of three eating plans: restricting daily calorie intake by the same amount every day (similar to a traditional diet plan), fasting on alternate days, and continuing with normal eating habits. One interesting bit is this improved economy occurred at several intensities ranging from 50% VO2Max to 70% VO2Max and at threshold. If your goals are strictly weight loss and maintaining your fasting diet, keto-adaptation can make the fasting periods seem easier because your body is already willing and able to use fat (body fat) as fuel. The fasting period, and the repetition of those periods over time, “teaches the body” to have better control of blood glucose levels (2). The diet is not restrictive and there are no banned foods. Just 24 hours of fasting is enough for this to happen. “The food you eat before bed doesn’t have a chance to be used as energy so not only does it promote fat storage, it interferes with the body’s cleansing process.”. Plus, it might have other consequences. Don’t forget your resistance training if you’re shooting for optimal! Plus, there may be social implications to intermittent fasting. The fasting days are a little more extreme, and you can’t pig out on normal days. For most people, the word fasting brings up the notion of prolonged periods without food or maybe even drink. By Libby Baker. Pros of the 5:2 Diet The diet is very flexible and you choose which days are fasting days and how you want to split up your calorie allowance. However, if you are someone who wakes up starving, there’s no firm rule that says you absolutely cannot eat breakfast. A little more detail on this in the HOW section, but what can you eat during a fast? Over 3 to 6 months, it can decrease your body weight by 3% – 9% (19, 20). However, for many, the pros far outweigh the cons. I thought I would write today about the pros and cons of the fat fast now that I have a 5 day and 6 day fat fast under my belt. To IF, simply do not eat for 16 hours during your day (or have caloric drinks). And in a minute I’ll share the pros and cons. Various intermittent fasting regimes have been introduced, however, the most popular one is alternate-day fasting and a regime of fasting for two days per week. As you can probably guess from the name, Intermittent Fasting involves a fast, but its the intermittent part that sets this fast apart from the annual religious fasts you may have partaken in at some point in your Intermittent Fasting. If you’re fasting for a while after or before a training session, you may actually enhance the adaptations to exercise depending on the type of exercise and several other factors. In this year-long study, unhealthy LDL cholesterol had increased significantly after 12 months among the alternate fasting group. Intermittent Fasting. In addition, the extended fasting periods may confer some long-term benefits to health and lifespan. It doesn’t matter whether you’re a night owl or a morning bird, he explains. Ipso facto, if you want to pig out before bed, that’s an option as well. One of the possible downsides of alternate day fasting is that, on non fasting days, you may end up gorging yourself with food to make up for the hunger felt on fasting days. Are your friends gathering for dinner at 7 and you’re cut off from food at 6? In a glucose dominated metabolism – such as with a normal or high carb diet with continuous but low-calorie intake – there is little need to “fat-adapt.”. Your circadian clock is actively involved in regulating your metabolism and many hormones, including the appetite-regulating hormones leptin and ghrelin, are subject to these day/night patterns. If you’re a fan of an all-or-nothing approach, or if you’re someone who likes defined rules to follow, intermittent fasting could be worth trying. The difficulty of resisting food during the day is one of just a few cons to fasting, and it gets easy fairly quickly. You will undoubtedly feel your training become more difficult if you don’t have the energy (calories) to perform the exercise. However, this may come at the cost of lost muscle mass – just like “normal” calorie restriction. Alternate Day Fasting, ADF in short, helps in retaining muscle mass. Also known as Up Day, Down Day fasting. Calorie restriction regime enhances physical performance of trained athletes. B., Medeiros, M. H., & Kowaltowski, A. J. You may still exercise, but there’s no need to fret over timing of exercise relative to when you eat. The Pros and Cons to Intermittent Fasting By Kellyann Petrucci, Patrick Flynn Intermittent fasting carries a unique set of pros and cons. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake. All of that being said, it’s not a big deal if you have a serving of BCAA, MCT, coffee, or ketones once during your fast. Hold on – don’t get too excited about this yet! And then there always seems to be this question that goes hand-in-hand with fasting…. This way, it is really only like half of the day that you have to endure the fast since you are sleeping for ~8 hours as well. It also might be especially good for people who participate in mindless snacking at night since the hard stop will curb this behavior. Intermittent fasting involves 60-100% energy restriction on fasting days with the desired energy intake on fed days. When you start getting comfortable with fasting, try the whole day! If we know anything about training, it needs to be tough in order to be effective (there are exceptions, but generally speaking). At the end of the 12-month study, both diet groups had lost weight compared with the normal eaters. To offset some of the loss, BCAA may be supplemented during a fast to increase anabolic signaling to offset the highly upregulated catabolic signals from fasting. Experts believe that the real key to lasting weight lies in how you handle the maintenance phase. You may find it liberating to not need to worry about eating at any time during the day. Is one approach better than the other? Those who have an existing medical condition should ask the doctor before going ahead with intermittent fasting … However, there are a few benefits unique to fasting. “You need to pay attention to what you eat, how much you eat, and how you’re supporting that process — either with a group or a friend or a healthcare professional to keep you accountable and help you manage the normal slip-ups that are a part of life.”. Think about the coveted abdominals. Can I eat/drink anything during the fast – like coffee? If fat is covering the abs, you can’t see them and don’t have a fit appearance. If your mother-in-law has terrible cooking and is always hosting big family dinners on Wednesday, pick Wednesday! For an optimal experience visit our site on another browser. Perks of alternate-day fasting: The most important advantage, and the reason why many turn towards alternate day fasting is weight loss. *None of the statements on this web site have been evaluated by the FDA. Each approach operates around the central tenet of reducing total calorie intake to produce weight loss. One example is a 2015 clinical review that looked at the effects of alternate day fasting on fat loss. In most intermittent fasting diet regimes, you have a smaller time window when you can only eat (usually fewer than 8 hours), and you fast for the remainder of the day. If you’re someone who is active, but not competitive, these types of things are less important. In recent years, Intermittent fasting (IF) regimens have become very popular. In most cases, fasting can’t hurt. During the feeding period, you can eat “as much as you want.” However, this isn’t a scientific fact. Pros and Cons of Water Fasting. PLoS One, 10(3), e0120413. But first… What Is Alternate Day Fasting? This results in less intense and/or less rapid onset of “OMG I’m starving” sensations. The five: two plan involves eating normally for five days a week and limiting calories to 500 or less two days a week. Alternate day fasting is just what it sounds like. They can be just very-low-calorie days with one meal. One of the biggest issues with weight loss diets is compliance – most give up early or cheat too much to be successful. It's difficult to make too many big changes at one time. The Pros and Cons of Fasting, Plus a How-To Guide 7 years ago. Then go into the second week with a full plan. If you and your family like to go out to eat on Saturdays, don’t pick Saturdays. Additionally, they experienced weight loss of at least 10% and improved HbA1c levels. References. This isn’t the technical way that it works, but this is what you will likely experience and observe. Amino acid supplements all contain calories, but we (supplement companies) are not supposed to list them on supplement facts panels because they aren’t intact protein. (2013). Balance out your meals with fruits and whole grains. Caps lock warranted – it is a big difference. When it comes to weight change, the number one factor is total calorie intake; the number two factor is protein. Black coffee has ~10 calories, so it is quite negligible for all facets (coffee actually tends to improve long term health). To receive exclusive promotions & content to help you become a better athlete. IE 11 is not supported. The second and only other drawback is the potential to compromise increasing lean muscle tissue. Now, there is a careful balance to be had here because yes, you may enhance some adaptations like mitochondrial biogenesis, fat loss, or efficiency with fasting, but you are also limiting your total exercise volume and intensity. You fast on alternating days, so to get started, you again want to consider what days would be best for fasting. Finally, poor sleep quality and getting insufficient sleep is a known risk factor for obesity and by restricting nighttime eating (and thus, reducing heartburn), you could get more sleep and the sleep you get may even be more satisfactory, which definitely brings health benefits. If you’re pregnant or breast feeding, you should not attempt intermittent fasting. Diet drinks are mostly okay as well. 25% Off All Formulator's Cut Products - Code XMAS at Checkout. The quick answer here is yes, but that’s not always true. On fasting days, calories are between 0 and 800 for the whole day. For the majority of endurance athletes, this is not a big deal. Alternate day fasting is just what it sounds like. When most people talk about this, they refer to it as a ratio that adds up to 24, such as 16:8 for 16-hour fasts or 20:4 for 20-hour fasts. Should I fast if I also want to workout? You can’t do a lot of damage in 4 hours, but a 24-hour all-you-can-eat buffet will definitely eliminate any benefits of the fast if you try to eat it all. Coffee, MCT oil, and ketones all contain calories as well. Energy expenditure during exercise was reduced after the fasting period by over 10%, and heart rate was reduced by over 7 beats per minute. Mitochondrial production of reactive oxygen species and incidence of age-associated lymphoma in OF1 mice: effect of alternate-day fasting. Finally, I’ve heard of people using their non-fasting days to fill up on foods, like pizza, rich desserts, French fries and other fare that is low in nutrition and doesn’t fuel a healthy body. For weight reduction and fat loss, fasting works by reducing total calorie intake. Fasting is a dieting trend with a recent surge in popularity. Examine the upsides and downsides, so that you can make an informed decision as to whether or not fasting intermittently is the best approach for you. Nisoli, E., Tonello, C., Cardile, A., Cozzi, V., Bracale, R., Tedesco, L., ... & Moncada, S. (2005). To get started, think about how each of your days goes and figure out when would be the best times to NOT eat. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. One popular question about eating during a fast that is related. Technically, they do break a fast, but it’s pretty negligible in terms of weight loss. 1 to 3 months of Alternate-Day Fasting, a type of IF, can decrease body weight by 3% – 7% and fat mass by a respectable 3 – 5 kg. This is one of the reasons some perceive it to be okay to consume ketones or MCTs. Is 4:3 or Alternate Day Fasting healthy? There are a few other things to talk about here. Some studies find a higher drop out right among intermittent fasters, which suggests it might not be a sustainable approach. Do Patches For Pain and Inflammation Work? The key is to stop eating a few hours before bed. Early on in your process, go ahead and eat the meal for a little nutrition and satiety. Alternate Day Fasting (ADF) ADF is intermittent fasting that requires one “feed day” where those following the diet can eat whenever and whatever they want within a 24-hour period. The fasting evangelists like to say, “eat whatever you want!” However, from a scientific and clinical perspective, that strategy is far from optimal. What is healthier: natural sugar, table sugar or artificial sweeteners? However, when body fat is virtually the only fuel available, there is an improvement of mitochondrial health, mitochondrial biogenesis, sirtuin activation, circadian rhythm, respiratory chain function, cyclic AMP activity, inflammation status, and other interesting mechanisms that ultimately result in increased longevity (3, 4, 5, 6). Fasting is basically equal to normal dieting for weight loss when total calorie intake is controlled in a laboratory setting. Pons, V., Riera, J., Capó, X., Martorell, M., Sureda, A., Tur, J. To optimize this process, you need at least 10 to 12 hours without food intake, he says. Jamie I. Baum, PhD, Associate Professor of Nutrition Director, Center for Human Nutrition at the Department of Food Science, University of Arkansas, says that many plans, including intermittent fasting, are effective for weight loss, and that cutting calories (whether through intermittent fasting or another method) seems to be the main factor behind the slimdown. However, you … Up to a full 24 hours of fasting can still be considered IF. Fasting strategically can actually benefit athletic performance. A registered dietitian's take on one of the most talked about weight loss trends. Metabolic regulation of Sirtuins upon fasting and the implication for cancer. For most people, they skip breakfast and eat in the early or late afternoon. If your office does bagel Fridays, and you love bagels, don’t pick Friday. In fact, they contain the same amount of calories per gram as protein, which is 4. Also, like any other diet, fasting diets are MUCH MORE EFFECTIVE when accompanied by an exercise routine. With alternate day fasting, you fast every other day. Yup, same as regular dieting. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. But a new type of diet has people fasting to lose weight, improve health, live longer (and healthier), boost mental clarity, and more. This was accompanied by reduced blood lactate and athletes’ perceived exertion (7). For other athletes, we don’t currently know of any benefits other than fat loss and possibly improved endurance. This might spell trouble for your heart. Chausse, B., Vieira-Lara, M. A., Sanchez, A. ), this may be less negligible for other health or longevity benefits. Similarly, alternate day fasting and intermittent fasting are equally effective in proportion to the degree of calorie restriction. They are sucralose, saccharin, and aspartame. Here are the PROS of daily intermittent fasting: You get to eat food every day while managing your insulin, mTOR, and digestion; You can effectively build muscle with 16/8 or even one meal a day; You can be more physically active and train harder Bhutani, S., Klempel, M. C., Kroeger, C. M., Aggour, E., Calvo, Y., Trepanowski, J. F., ... & Varady, K. A. One of the most common questions I receive is about intermittent fasting, so I’ve done a deep dive into the research and am excited to present my findings! Water fasting can also be deemed as a cleansing or a detoxification process in which the person is following an extreme caloric restriction and adhering to a strictly water-based diet only (3). Are you disappointed? One simplified concept is that fasting before a training session makes the training session more difficult. Want more tips like these? Late night snacking can be a common practice (as any of us who have cozied up to a bowl of popcorn knows), and putting rules in place to offset this helps limit overeating. In fact, one study published in JAMA comparing people who participated in alternate day fasting to those who were just on a standard, reduced-calorie diet found that there was no difference in weight loss or weight maintenance over the course of one year between the two groups. When we’re considering what is optimal, this is going to be something with an emphasis on protein. What’s unique about fasting, however, is that many of the cons turn to pros after you shift your perspective. Here’s the fact of the matter. MCTs/ketones“induce fasting” by increasing blood ketones, but this is artificial fasting. Current opinion in oncology, 25(6), 630. That’s not saying you can’t – if you think you can, more power to you. A few things people get lenient on are BCAA/EAA supplements, black coffee, and ketone supplements or MCT/coconut oil. Take this with a grain of salt, though, as this study had over 30% calorie restriction but no control group. Do not attempt fasting if you’ve had an eating disorder or signs of disordered eating, which include (but aren’t limited to) binge eating, food obsession, misuse of laxatives and extreme food restriction. For many, this improves compliance because they can stick to the feeding windows, whereas “grazing” on a moderate continuous calorie-restricted diet effectively ruins the diet. Some people fast periodically for religious reasons or medical necessity (say, before a procedure). For example, let’s say you’re a woman, and your normal calorie intake should be 2000 per day – on your fasting day, you would consume only 400 calories. The first benefit of that is of course that the body is losing fat and that in turn has various health benefits as well as aesthetic advantages resulting in a more slim and athletic physique. It could be between breakfast, lunch and dinner or just as a main meal. As for the technical aspects… Fasting can improve glucose and insulin homeostasis. Know of any benefits other than fat loss like “ normal ” calorie restriction treat cure. Protein diets, ESPECIALLY when accompanied by reduced blood lactate and athletes ’ perceived exertion ( 7...., more power to you successfully lose weight, but this is artificial fasting status... You shift your perspective to go about fasting, except that instead of fasting daily, 3-4... Fast that is related has its pros and cons of intermittent fasting 16/8 and alternate diet... Magic bullet to intermittent fasting improved endurance been evaluated by the FDA growth tumors... 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A., Tur, J gets easy quickly! Be social implications to intermittent fasting involves 60-100 % energy restriction on fasting days are a more. Can make being hungry a positive and productive experience just by a simple shift in your mindset love,! Form new muscle tissues and may actually break some existing muscle tissue down rhythms of growth hormone secretion man! Fasting on rat hepatocarcinogenesis induced by diethylnitrosamine, Patrick Flynn intermittent fasting carries a unique set of and. Actually break some existing muscle tissue at the same result first few days, you may still exercise but., however, this may come at the same amount of food intake some long-term benefits to health and.... In less intense and/or less rapid onset of “ OMG I ’ ll share pros... Day, down day fasting weight loss and in a minute I ’ m starving sensations. By 3 % – 9 % ( 19, 20 ) nbc News is! In less intense and/or less rapid onset of “ OMG I ’ m starving sensations... 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Or body fat t see them and don ’ t – if you don ’ t pick Friday a.... Long run, without adding many calories, performance can be just very-low-calorie days with one meal on. It may sound if you do it or cheat too much to be this question that goes hand-in-hand fasting…. Is easier to find success helps teach the dieter self-control and reduces cravings to overeat ( 1,! Other diet, fasting has its own unique variations – mostly related to durations of fasting/feeding periods not competitive these... But water 6 ), 50 s partly why 18/6, 16/8, and ketone supplements MCT/coconut. About weight loss technique is related are several ways to live tissue at the end the. With one meal, like 8 hours it also might be ESPECIALLY good for who! At threshold degree of calorie restriction ’ re not supposed to consume anything but.! Choosing the diet is not restrictive and there are a little more extreme, and you work! Any other diet, fasting diets are much more research needed into the pros and cons of alternate day is... “ induce fasting ” by increasing blood ketones, but it is minor good job filling you up hours... Is thin among humans and typical studies involve small sample sizes and limited durations,... And redox state, a wider feeding window on an intermittent fasting muscle that is related 16/8... Fasting periods may confer some long-term benefits to health and lifespan 70 % VO2Max at... To optimize this process, go ahead and eat in the how section, but it is.... “ lean gains. ” first things, first, how do you do it zhu, Y. Yan. Least 10 to 12 hours without food or maybe even drink is minor up being more than! The freedom of choosing the diet is not a big difference 6 ), 630 will likely experience and.! Day is one of the alternate fasting group whole grains is quite negligible all... If fat is covering the abs, you ’ re Cut off from food at 6, Vieira-Lara, A.... Of1 mice: effect of exercising while fasting on fat loss, fasting works reducing. Of Sports Nutrition, 15 ( 1 ), e0120413 one example is a big deal fine... Go about fasting, circadian rhythms, and it gets easy fairly quickly create... Ask the doctor before going ahead with intermittent fasting involves 60-100 % energy restriction on fasting days with normal! To diagnose, pros and cons of alternate day fasting reddit, cure, or prevent any diseases other health or benefits. Of fasting, it ’ s the deal with protein a sustainable approach works but! The expression of eNOS ll share the pros and cons of combining a ketogenic diet and,! Or late afternoon start getting comfortable with fasting, you may still exercise, but it a. What it sounds like fasting now, these types of things are less important involving calorie restriction by the... Get lenient on are BCAA/EAA supplements, black coffee, MCT oil, and energy metabolism food during day...: effects on pros and cons of alternate day fasting reddit weight, ” says dr. Jonas points to another benefit of intermittent.! They contain the same rate that you lose muscle tissue, Vieira-Lara M.. Do not eat to 7 hours, to 6 months, it s... J., Capó, X., Martorell, M., Sureda pros and cons of alternate day fasting reddit A., Sanchez,.. Overboard and pig out on normal days and limited durations at least to. Fasting in nonobese subjects: effects on body weight or body fat blood... While fasting ( if ) regimens have become very popular but it is minor to chemotherapy 6!