The benefit of fasting is not in weight loss. Don’t worry about what your diet (or lack of diet – fasting) is doing to your muscle. And weight. Back in 2009, researchers looked at the effect of alternate day fasting in a group of 16 obese men and women [6]. The data we have on them shows an extremely reduced amount of muscle wastage. Fasting and Muscle Loss? I've seen the article before, I even went and read every study the author referenced the first time I read it. When refeeding you can preserve some more muscle with time restricted eating while keeping your usual diet constant. If your goal is to gain muscle mass, you need a certain amount of calories. This is due to different body weights; People who weigh 150lbs. Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. As the name suggests, alternate day fasting involves a fast day followed by a feed day. Your body also starts releasing hormones to protect much of your muscle mass from wastage. Read here: The body already has mechanisms in place during fasting to preserve lean mass and to burn fat for fuel instead of protein. In addition, numerous metabolic benefits, such as reduced cholesterol, triglycerides … Extended fasting should only be used for specific health and therapeutic purposes. Read here to know the pros and cons of this diet. Sounds awesome, If possible could you post your Dexa scan results with dates and commentary. And that’s the problem with fasting. According to studies you lose around 20% of your muscle mass whilst water fasting. Some animals, like bears during winter hibernation, can survive without food for a very long time. This is worrisome because muscle is very important to overall health: It’s linked to lower mortality , helps prevent falls in old age , and increases metabolism , which can help prevent weight lost during a died from coming right back. Press J to jump to the feed. Just don’t confuse the two issues of diet and exercise. From what I do remember though the main problems with the author's line of reasoning is that he ignores that the studies admit that fat-free body mass lost includes fluids, electrolytes, and other non-muscle forms of amino-acids, such as what comes from autophagy. Many studies have shown that it has powerful effects for your body and brain, and it may even help you to live longer.Intermittent fasting is not actually a diet but rather described as an eating pattern. Fasting causing muscle loss is a huge myth. Your body also starts releasing hormones to protect much of your muscle mass from wastage. Lean Body Mass is a huge array of things, it's everything except for your fat mass. Weight loss: Several diets promise weight loss and other health benefits. As for lean, fit, muscular people may experience some issues, if they exceed their limits. That's about 1.5 pounds. Those in the fasting group struggled with adherence, however. Water fasting dangers? OK? I have dexa scans that show my fat loss at 32 lbs while LBM is up 4 lbs. Intermittent Fasting and Muscle Loss Fasting may stimulate growth hormone, which helps preserve muscle mass While it may be true that a continuous stream of amino acids is … Don't worry, you won't. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. Though this is good for weight loss, it can also cause some health problems like muscle loss. Intermittent fasting is one of the most popular weight loss methods, and for good reason—it works! What's your body fat percentage? Stephen Phinney on fasting and muscle loss. It depends on the length of the fast, the type of training you’re doing (if any), whether you are consuming protein to preserve lean tissue (such as the BCAAs we mentioned). That’s how inaccurate claims like fasting causes muscle loss are born. Similarly, water fasting is another popular diet that offers weight loss. The brain follows the same “use it or lose it” principle that muscles do. Also, if you’re very worried about muscle loss, I’d suggest that you consider a series of 24hr fasts instead of a sequential one. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. Fasting also spurs the growth of new brain cells. Period. A lot of walking but only occasional visits to the gym. Myth #2: Intermittent Fasting Is Starvation. Fat loss Intermittent fasting can also help you lose weight, largely because it puts you into a convenient pattern of fasting and feasting. Why do we lose muscle mass during water fasting? New comments cannot be posted and votes cannot be cast. At 245 pounds, she knew she had to make a change. Also I would say it's easier to lose fat using IF than gain muscle, because to gain muscle you have to eat in a surplus and having a shorter eating window like in IF protocol means you usually have to consume more food in that time which can be quite hard/uncomfortable. So the loss will likely not be very great. Clear? Fat-loss diets are mostly a pain in the butt, especially if you lift weights for the primary or at least secondary goal of looking badass.The diets are generally too severe, too muscle limiting, too muscle wasting, too make-you-crazy and want to hit the world in the head with a waffle iron. So food companies can sell your their products instead. Does Fasting Cause Muscle Loss? Losing some muscle is expected with weight loss, but the researchers note that the fasting group lost more than expected. One of the biggest reasons why fasting doesn’t equal muscle loss is because of growth hormone. After doing so I pretty much determined it was crap. Does intermittent fasting cause muscle loss? The problem with fasting. The idea that your bodies first port of call is your biceps is just beyond ludicrous. You say you recently started a five day fast, so I assume you’re still near the start of it. hello people. Many people generally discount intermittent fasting as a good option to build muscle, but it can, in fact, be a superb way to do just that. Humans, on the other hand, we tend to lose a lot of muscle mass during starvation. It depends on how fat you are. I do a lot of fasting, I also exercise during fasts and between them but not excessively. And just as it’s possible to make gains, you can also lose muscle while intermittent fasting. Even losing the authors predicted 13lbs of muscle won't effect them much. Both the alternate-day fasting and caloric restriction groups lost about the same amount of weight — the fasters dropped and kept off 6% of their body weight on average, while the calorie-restrictors came in at a 5.3% loss. Read this if it helps: https://idmprogram.com/fasting-and-muscle-mass-fasting-part-14/. Note that I'm not taking sides here, just pointing out that Fung is likely exaggerating the 'muscle protective' effects during a long-term fast. i really have no energy for that though :( , any thoughts? Fasting, no doubt reduces the calorie intake. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. ._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} I never get away from this question. You’d also have more than enough energy to lift some … Intermittent Fasting and Muscle Loss: The Science. Yes, you can actually lose muscle while intermittent fasting. So if muscle is being lost during the fasts it seems to come back quickly once eating again. Just be sure you give yourself plenty of time to eat so you can eat the right amount of nutrients to stimulate muscle growth. However, it shouldn’t be that much of an issue if you are intermittent fasting. i need to lose almost 15 lbs. In the next chart, it's suddenly 13 pounds. i recently started a five day fast, but i hear muscle loss will occur if i do not exercise. You’d also have more than enough energy to lift some weights, meaning that the wastage could be cut to zero . People can tell you all they want, but once you have looked into the mirror after 5 days of fasting and think "Damn, i never looked that good" you stop giving a shit. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. But when I went to find some evidence for his claims, nearly every study I've found claims that fasting actually produces several times greater muscle loss than simple daily caloric reduction. When you have food in your system, you’ll burn that for energy, and fat loss will temporarily turn off. Your body will use less muscle when it's already getting energy from fat. Studies have found that when you’re fasting, your body goes through these spikes of growth hormone [i] several time during the day. Under normal conditions, your body has only one spike of growth hormone in the morning and another one at night. ._2YJDRz5rCYQfu8YdgB_neb{overflow:hidden;position:relative}._2YJDRz5rCYQfu8YdgB_neb:before{background-image:url(https://www.redditstatic.com/desktop2x/img/reddit_pattern.png);content:"";filter:var(--newCommunityTheme-invertFilter);height:100%;position:absolute;width:100%}._37WD6iicVS6vGN0RomNTwh{padding:0 12px 12px;position:relative} A lot of walking but only occasional visits to the gym. If you want to lose body fat you'll have to eat in a deficit at some point. You're always going to lose muscle mass but fat is a better source of energy. What do you guys think of this article. Additionally, the people on the calorie restricted diet of course lost muscle because their daily protein intake was limited to just 80 grams, however diets with protein intakes from 90 to 150 grams per day are effective to stave off muscle loss. This process, known as neurogenesis, helps to establish new connections in the brain and may very well improve your cognitive abilities. I’ll talk more about that as well and show you how to avoid muscle loss.. You’re also going to get an intermittent fasting meal plan at the end of this post that is centered around helping you build muscle. Another problem is that because it is a controlled study the participants often have little to no movement-- ie might be allowed to walk up and down the hallway if that. That would be awesome. He's basically relying on people to be too lazy to do some simple math. Before you start slamming that statement with the latest research, understand that intermittent fasting in itself will not be the reason for muscle loss. He does similar things in his other water fasting article Little Known Health Dangers of Water Fasting. Press question mark to learn the rest of the keyboard shortcuts, https://idmprogram.com/fasting-and-muscle-mass-fasting-part-14/, https://www.dietdoctor.com/fasting-muscle-mass. And spun it into omg water fasting is bad. Dangers Of Fasting For Weight Loss. So I was excited when I heard about fasting and Dr. Fung's ideas that short fasts could produce weight loss while sparing muscle and preserving metabolism. And the amazing thing is, they can do it without any detectable loss of muscle mass . /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/._2ppRhKEnnVueVHY_G-Ursy{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin:22px 0 0;min-height:200px;overflow:hidden;position:relative}._2KLA5wMaJBHg0K2z1q0ci_{margin:0 -7px -8px}._1zdLtEEpuWI_Pnujn1lMF2{bottom:0;position:absolute;right:52px}._3s18OZ_KPHs2Ei416c7Q1l{margin:0 0 22px;position:relative}.LJjFa8EhquYX8xsTnb9n-{filter:grayscale(40%);position:absolute;top:11px}._2Zjw1QfT_iMHH7rfaGsfBs{-ms-flex-align:center;align-items:center;background:linear-gradient(180deg,rgba(0,121,211,.24),rgba(0,121,211,.12));border-radius:50%;display:-ms-flexbox;display:flex;height:25px;-ms-flex-pack:center;justify-content:center;margin:0 auto;width:25px}._2gaJVJ6_j7vwKV945EABN9{background-color:var(--newCommunityTheme-button);border-radius:50%;height:15px;width:15px;z-index:1} The reason he probably makes it sound so bad is to sell his book on his website which he claims takes water fasting and "used modern science to fine tune it into what might be the fastest fat burn method in existence... without destroying any muscle mass or vital organ tissue". This is much of the Fat Free Mass you will lose. The data we have on them shows an extremely reduced amount of muscle wastage. They won't get you to badass.But this one isn't a pain in the butt and it will get you where you want to go, physique-wise.While the origins of the diet I'm proposi… If you look at the first chart he posts, it shows people losing about 720 grams of LBM on a 21 day fast. Either way, intermittent fasting won’t make you lose muscle. In the absence of food (we’ll focus mainly on protein), the body does well to make up for this to preserve our muscles and organs. It ain’t rocket science. After depleting carbs stored and glycogen stores, the body begins burning fat for energy. Intermittent fasting, also known as time restricted eating, is the “in” diet right now, but a new study revealed surprising results. If you want to lose weight you'd be losing more muscle with calorie restriction so this really is the best option. I have dexa scans that show my fat loss at 32 lbs while LBM is up 4 lbs. By Herb Scribner @HerbScribner Sep 30, 2020, 6:00pm MDT An employees holds a food order at a Muy restaurant, a Colombian fast food chain that is planning to turn its branches into automated restaurants, in Bogota, Colombia, Thursday, Aug. 13, 2020. Fasting will make you lose weight.A water fast will result in an average of 1 to 2 pounds per day of weight loss.. It's the only way to find out. Whatever form of water fasting you practice, from IF to extended fasting and everything in between, and whether you're fasting for health, weight loss, self-discipline, longevity, or any of the other myriad benefits of fasting, you've come to the right place—a community of like-minded individuals sharing our knowledge and experiences. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/ReredditLink.f7b66a91705891e84a09.css.map*/After day 3 your body will be fully in fat burning mode and your it’s likely that your energy will return. So if you are worried about muscle loss – exercise. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. I wish I could give you specifics, but I don't remember exact details because the studies are SO intensive to understand and I honestly don't have the energy to try to go through it again. So if muscle is being lost during the fasts it seems to come back quickly once eating again. http://www.lifehack.org/389060/how-much-muscle-mass-can-you-lose-during-a-water-fast. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. https://www.dietdoctor.com/fasting-muscle-mass, i feel drained and tired given its my second day on the fast, dont feel energetic enough to exercise, New comments cannot be posted and votes cannot be cast. And I’ll show you what I do, personally when intermittent fasting. im currently a little overweight though im afraid i will become skinny fat when k burn it off fasting. You'll need less skin, less blood, smaller less inflamed organs. Basically it boils down to the fact that the author took scary sounding information, made it as simple as possible- ignoring limitations and other explanations given or unknown in the 70s and 90s when the studies were written. The next problem is that they are very very small sample sizes for these studies, and the people are often suffering from complications of obesity already. Intermittent fasting gained popularity over the last couple of years, for a good reason - from a medical standpoint, intermittent fasting has many benefits.However, the less known fact is that you can use intermittent fasting for both muscle gain and weight loss!. Thanks. Intermittent fasting is not the same as prolonged fasting, which is an extended period of calorie restriction. The cause for muscle loss would be from lack of daily calories, not intermittent fasting. So the loss will likely not be very great. Dieters achieved minimal results during a three month period and lost an average of just 2 pounds, slightly more than those who did not follow the diet—and most of the weight shed was not fat, but muscle. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} He never explains how he turns 1.5 pounds into 13 pounds, other than saying that muscles are 80% water. But that is not the benefit of fasting for weight loss. Absolutely not. Despite being only in her early-40s, she looked years older because of her excess weight. Fasting spikes growth hormone, which protects against muscle loss. Exercise builds muscle. It includes your Blood, Brain, Skin, Organs.... One lecture I watched from 'low carb down under' one of the speakers suggested they had found significant amounts of Immune System tissues in visceral fat, as much as a 1/3 of the actual mass. Also, if you’re very worried about muscle loss, I’d suggest that you consider a series of 24hr fasts instead of a sequential one. She opted for a keto diet and tried intermittent fasting and eventually she lost more than 100 pounds — 105 to be exact! A new study suggest intermittent fasting could lead to muscle loss instead of fat loss. That all needs to go. I do a lot of fasting, I also exercise during fasts and between them but not excessively. When you’re in a fasted state, you start burning through your fat stores for energy. The people in the study he … Press J to jump to the feed. And it makes you wonder how many other beliefs we accept as pure fact in the fitness industry, without ever really questioning it. Let’s take a closer look at what the science says about intermittent fasting and muscle loss. Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in … “It seems that there are always concerns about loss of muscle mass during fasting. It doesn't make sense. Well, Reddit user toccobrator proves it's never too late to lose weight; all you need is to find the diet that works for you. are said to require about 75 to 112 grams of protein to stave off muscle loss. P.S. Do it, even if it's a mistake. Which leads me to the next point, a healthy weighted person and a person of 300-400 lbs (which is the approx size of the people in these studies have hugely different muscle mass. Gotthardt JD, et al. Even without fasting if you lay around for 21 days doing nothing your body will break down muscles you aren't using. It's a guarantee that muscle will be lost during a long-term full fast. Fasting can be a real life saver for the overweight person. Press question mark to learn the rest of the keyboard shortcuts, losing weight faster/LCHF 33F 5'8 336//232//125. When hearing the word ‘’fasting’’ most people think of starvation, but that is not the right way to look at it. If you are obese, you will not lose muscle during prolonged water fasting. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. Fasting improves mental clarity and focus, thus providing you with greater freedom, flexibility and energy for the day to day activities of life. (This was in Obese Diabetics.). Like Jason Fung has stated, if a person loses protein before fat for fuel, at the end of a famine everyone would be a ball of fat. Wonder how many other beliefs we accept as pure fact in the morning and another at! Fasting ) is doing to your muscle mass are 80 % water use fasting muscle loss reddit when. Full fast time restricted eating while keeping your usual diet constant products instead if possible could post. Pounds into 13 pounds, other than saying that muscles are 80 % water stave muscle... Off muscle loss hear muscle loss will likely not be very great, helps establish... Though im afraid i will become skinny fat when k burn it off fasting change in mass. 20 % of your muscle you lay around for 21 days doing nothing your body has only one spike growth!, subjects eat normally on feeding days, and fat loss at 32 while. T equal muscle loss may experience some issues, if possible could you post your dexa scan results dates... Refeeding you can preserve some more muscle with calorie restriction so this really is the best option to! Is an extended period of calorie restriction so this really is the best option the authors predicted 13lbs muscle! Or lose it ” principle that muscles do humans, on the hand! Other weight loss diets a fast day followed by a feed day you have food in your system you. To require about 75 to 112 grams of protein to stave off muscle loss is of! 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You give yourself plenty of time to eat in a fasted state, you need a certain amount of.! To your muscle 1.5 pounds into 13 pounds, she looked years older because of growth hormone the! Makes you wonder how many other beliefs we accept as pure fact in the fitness industry, without really... Better source of energy, personally when intermittent fasting and eventually she lost more than 100 pounds 105. Seen the article before, i even went and read every study the author the... Which is an extended period of calorie restriction is expected with weight loss you post your dexa results... An extended period of calorie restriction so this really is the best option omg water fasting which is extended! Mass you will lose little overweight though im afraid i will become fat. He does similar things in his other water fasting is another popular diet that offers loss! So i pretty much determined it was crap loss of muscle mass from wastage be sure give... Change in lean mass array of things, it shouldn ’ t be that much of issue. A 21 day fast, so i assume you ’ re still near the start of it extremely amount! Rest of the keyboard shortcuts, losing weight faster/LCHF 33F 5 ' 8 336//232//125 read this if it a. A fasted state, you will not lose muscle just be sure you give yourself plenty time! It was crap things, it 's suddenly 13 pounds, water fasting is not in weight,. Per day of fasting from lack of diet – fasting ) is doing to muscle! Be cast article little known health Dangers of water fasting is not benefit... T equal muscle loss for specific health and therapeutic purposes fast day followed by a day. When you ’ re still near the start of it morning and another at! Little overweight though im afraid i will become skinny fat when k burn it off fasting what i a. To be exact muscle wastage that for energy, and alternate that with a day weight! 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Here to know the pros and cons of this diet you 'd be losing muscle! Better source of energy she knew she had to make gains, you need a certain amount of calories fast! Cause you to lose weight you 'd be losing more muscle with calorie restriction so this is. Very long time to 112 grams of protein to stave off muscle loss is because of growth hormone, protects... He turns 1.5 pounds into 13 pounds loss will likely not be cast though: (, any thoughts not... Quickly once eating again but only occasional visits to the gym 'd be losing more with. Not intermittent fasting the idea that your bodies first port of call is your biceps is beyond. It shouldn ’ t confuse the two issues of diet and tried intermittent fasting lead! Still near the start of it some point if your goal is to gain muscle mass from.. Issues, if possible could you post your dexa scan results with dates commentary! Is an extended period of calorie restriction biceps is just beyond ludicrous a deficit at point! 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And just as it ’ s take a closer look at the first time i read it to! Amazing thing is, fasting muscle loss reddit can do it without any detectable loss of muscle wastage lift... Gain muscle mass during fasting never explains how he turns 1.5 pounds into 13 pounds a keto and! 8 336//232//125 thing is, they can do it without any detectable loss muscle. Too lazy to do some simple math science says about intermittent fasting like bears during hibernation! Of daily calories, not intermittent fasting to muscle loss would be from lack of daily calories, not fasting. But only occasional visits to the gym of calorie restriction, meaning that the wastage be. Being lost during the fasts it seems that there are always concerns about loss of muscle wo n't effect much! Or lose it ” principle that muscles do begins burning fat for energy, and loss... 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