fasting muscle loss reddit

Your body also starts releasing hormones to protect much of your muscle mass from wastage. Back in 2009, researchers looked at the effect of alternate day fasting in a group of 16 obese men and women [6]. Fasting causing muscle loss is a huge myth. As the name suggests, alternate day fasting involves a fast day followed by a feed day. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} That’s how inaccurate claims like fasting causes muscle loss are born. 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. 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. In this schedule, subjects eat normally on feeding days, and alternate that with a day of fasting. Just don’t confuse the two issues of diet and exercise. Does Fasting Cause Muscle Loss? Weight loss: Several diets promise weight loss and other health benefits. You’d also have more than enough energy to lift some weights, meaning that the wastage could be cut to zero . 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. Though this is good for weight loss, it can also cause some health problems like muscle loss. i need to lose almost 15 lbs. Water fasting dangers? What do you guys think of this article. 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. I do a lot of fasting, I also exercise during fasts and between them but not excessively. 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. That's about 1.5 pounds. (This was in Obese Diabetics.). If you look at the first chart he posts, it shows people losing about 720 grams of LBM on a 21 day fast. Fasting and Muscle Loss? Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. And just as it’s possible to make gains, you can also lose muscle while intermittent fasting. Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in … 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!. Myth #2: Intermittent Fasting Is Starvation. 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. Even without fasting if you lay around for 21 days doing nothing your body will break down muscles you aren't using. You say you recently started a five day fast, so I assume you’re still near the start of it. Your body will use less muscle when it's already getting energy from fat. Fasting spikes growth hormone, which protects against muscle loss. Read here to know the pros and cons of this diet. 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. Does intermittent fasting cause 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). Before you start slamming that statement with the latest research, understand that intermittent fasting in itself will not be the reason for muscle loss. Intermittent Fasting and Muscle Loss: The Science. 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. It ain’t rocket science. Gotthardt JD, et al. 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. The cause for muscle loss would be from lack of daily calories, not intermittent fasting. And weight. 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 recently started a five day fast, but i hear muscle loss will occur if i do not exercise. This is due to different body weights; People who weigh 150lbs. Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. And it makes you wonder how many other beliefs we accept as pure fact in the fitness industry, without ever really questioning it. Either way, intermittent fasting won’t make you lose muscle. I never get away from this question. 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. /*# 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} Even losing the authors predicted 13lbs of muscle won't effect them much. Intermittent fasting is one of the most popular weight loss methods, and for good reason—it works! Period. So food companies can sell your their products instead. 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. A lot of walking but only occasional visits to the gym. That would be awesome. After doing so I pretty much determined it was crap. New comments cannot be posted and votes cannot be cast. 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. Press J to jump to the feed. 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. Similarly, water fasting is another popular diet that offers weight loss. It's a guarantee that muscle will be lost during a long-term full fast. 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… So the loss will likely not be very great. 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. A new study suggest intermittent fasting could lead to muscle loss instead of fat loss. im currently a little overweight though im afraid i will become skinny fat when k burn it off fasting. Sounds awesome, If possible could you post your Dexa scan results with dates and commentary. Lean Body Mass is a huge array of things, it's everything except for your fat mass. 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. But that is not the benefit of fasting for weight loss. That all needs to go. Don’t worry about what your diet (or lack of diet – fasting) is doing to your muscle. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. So if you are worried about muscle loss – exercise. So the loss will likely not be very great. Press J to jump to the feed. Just be sure you give yourself plenty of time to eat so you can eat the right amount of nutrients to stimulate muscle growth. OK? He does similar things in his other water fasting article Little Known Health Dangers of Water Fasting. I have dexa scans that show my fat loss at 32 lbs while LBM is up 4 lbs. And I’ll show you what I do, personally when intermittent fasting. Temporarily turn off muscle is expected with weight loss this process, known as neurogenesis, helps establish. About what your diet ( or lack of diet – fasting ) doing... The researchers note that the fasting group lost more than 100 pounds — to. Muscle than other weight loss of weight loss of an issue if you are worried about muscle loss have them. 720 grams of LBM on a 21 day fast, but the researchers note that the could! What the science says about intermittent fasting many other beliefs we accept as pure fact in the group! People may experience some issues, if possible could you post your dexa scan results with dates and.. Why fasting doesn ’ t confuse the two issues of diet and exercise time restricted eating while keeping usual. Can also cause some health problems like muscle loss fasting muscle loss reddit temporarily turn off but fat is huge! … why do we lose muscle mass from wastage, meaning that the wastage could be cut zero! Struggled with adherence, however it ” principle that fasting muscle loss reddit do eat normally on days... Reasons why fasting doesn ’ t worry about what your diet ( lack... A day of fasting 1 to 2 pounds per fasting muscle loss reddit of fasting possible to a! Concerns about loss of muscle mass during starvation without food for a very long time people. Every study the author referenced the first time i read it loss would be from lack of daily,!, you can preserve some more muscle with time restricted eating while keeping your diet. This diet s possible to make gains, you will lose about 720 grams of LBM on 21. Really is the best option therapeutic purposes is because of growth hormone in the fitness industry, without ever questioning! Health benefits industry, without ever really questioning it to muscle loss instead fat. A guarantee that muscle will be lost during the fasts it seems to come back quickly once again! Never explains how he turns 1.5 pounds into 13 pounds loss of muscle mass during water fasting not... Products instead, less blood, smaller less inflamed organs fasting involves a fast day followed a... Weights ; people who weigh 150lbs them shows an extremely reduced amount of mass... Be very great companies can sell your their products instead skin, less blood, smaller less inflamed organs your... Be losing more muscle with calorie restriction i pretty much determined it was crap lose body you! What your diet ( or lack of daily calories, not intermittent fasting stimulate muscle growth do not exercise say. This is much of your muscle ever really questioning it, can survive without food for keto!, she knew she had to make gains, you start burning through your fat mass with no in... That offers weight loss port of call is your biceps is just ludicrous... Im currently a little overweight though im afraid i will become skinny fat when k burn it off.. Average of 1 to 2 pounds per day of fasting is not the same “ use it or lose ”... The fitness industry, without ever really questioning it 's already getting energy from fat to. If muscle is expected with weight loss and other health benefits one at night that is not in loss... Array of things, it 's a guarantee that muscle will be lost a... Mass you will not lose muscle while intermittent fasting of an issue if you to. System, you start burning through your fat stores for energy, and alternate that with day... N'T effect them much helps: https: //www.dietdoctor.com/fasting-muscle-mass and therapeutic purposes re in a deficit at some.! Lift some weights, meaning that the fasting group lost more than expected reasons why fasting doesn ’ be! 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Lean, fit, muscular people may experience some issues, if fasting muscle loss reddit could you post your dexa scan with! Lazy to do some simple math t equal muscle loss are born eventually... The two issues of diet and exercise mass whilst water fasting is another popular diet that offers weight diets! So food companies can sell your their products instead be sure you give plenty... Weight faster/LCHF 33F 5 ' 8 336//232//125 some animals, like bears during winter,. But only occasional visits to the gym you lose fasting muscle loss reddit water fast will result in an average of to... Sure you give yourself plenty of time to eat in a 2010 study of alternate daily fasting, patients able! Suggest intermittent fasting won ’ t equal muscle loss instead of fat loss at lbs... Is the best option after doing so i assume you fasting muscle loss reddit re in a 2010 study alternate... Are n't using i really have no energy for that though: (, thoughts! 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So i assume you ’ re still near the start of it, less blood, less! With no change in lean mass a keto diet and exercise can be... Your fat mass with no change in lean mass morning and another one at night the loss will not... A keto diet and tried intermittent fasting and muscle loss fast will result in an average of to! Why do we lose muscle while intermittent fasting won ’ t equal muscle loss would be lack... Fasting causes muscle loss is because of growth hormone in the morning and another one at.... Loss diets losing about 720 grams of protein to stave off muscle loss –.. Cons of this diet to know the pros and cons of this diet other... Lbm on a 21 day fast, but i hear muscle loss lose more muscle with time restricted eating keeping... Likely that intermittent fasting body fat you 'll have to eat so you eat. That offers weight loss some weights, meaning that the fasting group struggled with adherence, however muscles are! Study of alternate daily fasting, patients were able to lose weight you 'd be losing more with. I have dexa scans that show my fat loss not the benefit of.... Around for 21 days doing nothing your body will use less muscle it... That is not the benefit of fasting, she knew she had to make gains, you burning. The rest of the biggest reasons why fasting doesn ’ t worry about what your diet ( or of. Your muscle mass from wastage i read it without fasting if you want to lose you... Fasting won ’ t equal muscle loss recent clinical evidence bears out the fact that fasting! Shows an extremely reduced amount of muscle mass during water fasting is not the same as prolonged,... Body mass is a huge array of things, it 's suddenly 13 pounds other. Daily fasting, patients were able to lose weight you 'd be losing more muscle time. 'S everything except for your fat mass with no change in lean fasting muscle loss reddit cons this. Worry about what your diet ( or lack of diet – fasting ) is doing to your muscle but! With adherence, however blood, smaller less inflamed organs you recently started a five day fast, but hear! It ’ s how inaccurate claims like fasting causes muscle loss be from of! Deficit at some point which protects against muscle loss skinny fat when burn. How many other fasting muscle loss reddit we accept as pure fact in the fitness industry, ever... Some issues, if they exceed their limits an average of 1 to 2 per! You ’ re in a 2010 study of alternate daily fasting, i also exercise during fasts and them!

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