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Intermittent fasting 2 days vs. 1 day per week

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Re: Intermittent fasting 2 days vs. 1 day per week

#11

Post by A4ET8a8uTh0 »

chasebank wrote: post #3

Having water fasted many times, I swear this has something to do with burning all the stored glycogen. I have no backing other than what I’ve experienced myself. I get really hungry for a week after a fast and continue to lose weight or stay the same. Anecdotally, I’ve chalked this up to as long as your glycogen bank isn’t full, you can pretty much eat whatever you want. Water fasting is glorious btw.

Could you elaborate a little about your regimen? Each time I attempted water fasting, the next day I was basically famished ( and needless to say, any progress made was lost ).

Re: Intermittent fasting 2 days vs. 1 day per week

#14

Post by daviross »

> protein pacing diet for the remaining five/six days/week (Protein pacing refers to 4–6 meals/day evenly-spaced, where each meal contains 25–40g of protein)

> During fasting days, participants fasting for one day/week were allowed to consume 400 Kcal/day, while participants fasting for two consecutive days were allowed 500 Kcal/day. During non-fasting days the dietary regimen provided 1350 and 1700 kcals/day for women and men, respectively, and a macronutrient distribution consisting of 35% protein, 35% carbohydrate, and 30% fat.

That's somehow more calories/day than I would expect for a "fasting day", and fairly restrictive over-all. I'd be curious to hear how these compare to someone on the 1350/1700 kcal/day diet 7 days a week.

> Extending beyond 4-weeks reduces compliance and may be overly excessive for a caloric restriction and 2 day IF and create undue metabolic, physiologic, hormonal, and psychological stress in the study participants.

Also something I was wondering, the repeated emphasis on short-term benefits has me wonder how the participants did after the trial. Does it do much good if you drop more but it bounces back?

> Isagenix International, LLC (Gilbert, AZ, USA) provided all meal replacement shakes, bars, beverages, and supplements.

> Whole Blend IsaLean® Shakes, Cleanse for Life®, Ionix® Supreme, Collagen Bone Broth, AMPED™ Hydrate, Harvest/Whey Thins™, IsaDelight® Chocolates,

> This study was supported by a grant (IRB#: 1911–859) from Isagenix International, LLC

> P.J.A. (the primary author) is a member of the scientific advisory board at Isagenix International LLC, the study’s sponsor. E.G. and A.E.M. are employed by Isagenix International LLC.

Ok, that reads as very suspect, now.

Re: Intermittent fasting 2 days vs. 1 day per week

#15

Post by failTide »

lbotos wrote: post #7
leereeves wrote: post #2

> Protein pacing refers to 4–6 meals/day evenly-spaced, where each meal contains 25–40g of protein That's a lot of protein, comparable to the amount that bodybuilders consume. Does fasting increase protein requirements?

"High Carb" for 2200 Cals a day: Carbs:330g Protein:110g Fat:49g "Low Carb" for 2200 Cals a day : Carbs:138g Protein:248g Fat:73g Via: https://musclewiki.com/Macro_calculator I think most of the modern world is actually not getting enough protein. Every single person I talk to when I help coach them on macros we find out they are not getting near enough protein. (Myself Included)

I've been adding 0% greek yogurt to my breakfast - nice way to sneak some protein in there. I had no idea how low cal/ high protein that stuff was until recently.

Re: Intermittent fasting 2 days vs. 1 day per week

#16

Post by unethical_ban »

sschueller wrote: post #9

1700 cal/day seems quite low and I would think would result in weight loss continuing also on non-fasting days.

They use the term "eating freely" which to me would imply the option to consume nothing but popcorn and McDonalds. Or at least the option to eat as many calories as desired.

To have a caloric restriction below 2000 per day is a restricted diet to me - not that that's bad.

Re: Intermittent fasting 2 days vs. 1 day per week

#17

Post by unethical_ban »

A4ET8a8uTh0 wrote: post #11
chasebank wrote: post #3

Having water fasted many times, I swear this has something to do with burning all the stored glycogen. I have no backing other than what I’ve experienced myself. I get really hungry for a week after a fast and continue to lose weight or stay the same. Anecdotally, I’ve chalked this up to as long as your glycogen bank isn’t full, you can pretty much eat whatever you want. Water fasting is glorious btw.

Could you elaborate a little about your regimen? Each time I attempted water fasting, the next day I was basically famished ( and needless to say, any progress made was lost ).

I have the same question. Specifically, for a fast lasting longer than 24 hours, is any supplement taken? What side effects occur?

I did Paleo in 2012 for several months with success. However, I have tried Keto/low carb again several times with less success. Specifically with Sated meal replacement. I get muscle cramps and other side effects that I assume are due to changes in the diet.

Re: Intermittent fasting 2 days vs. 1 day per week

#18

Post by User23 »

anonuser123456 wrote: post #8
leereeves wrote: post #2

> Protein pacing refers to 4–6 meals/day evenly-spaced, where each meal contains 25–40g of protein That's a lot of protein, comparable to the amount that bodybuilders consume. Does fasting increase protein requirements?

> Does fasting increase protein requirements? My understanding is no, the body conserves protein during fasting conditions.

Fasting is often combined with resistance exercise to reduce sarcopenia. Thus increased protein intake is reasonable.

Re: Intermittent fasting 2 days vs. 1 day per week

#19

Post by hackerlight »

leereeves wrote: post #2

> Protein pacing refers to 4–6 meals/day evenly-spaced, where each meal contains 25–40g of protein That's a lot of protein, comparable to the amount that bodybuilders consume. Does fasting increase protein requirements?

Minimum for normal people should be 0.8*kg/day and muscle building gains top out at around 1.6*kg/day. If these people are fat then just 1.0*kg/day could be 125g/day.

Re: Intermittent fasting 2 days vs. 1 day per week

#20

Post by User23 »

failTide wrote: post #15
lbotos wrote: post #7

Earlier quoted context omitted.

"High Carb" for 2200 Cals a day: Carbs:330g Protein:110g Fat:49g "Low Carb" for 2200 Cals a day : Carbs:138g Protein:248g Fat:73g Via: https://musclewiki.com/Macro_calculator I think most of the modern world is actually not getting enough protein. Every single person I talk to when I help coach them on macros we find out they are not getting near enough protein. (Myself Included)

I've been adding 0% greek yogurt to my breakfast - nice way to sneak some protein in there. I had no idea how low cal/ high protein that stuff was until recently.

Low fat cottage cheese has almost as favorable a protein to calorie ratio in case you want some variety. Also you can buy egg whites in a carton and that’s a pure complete protein. I like to chop up some vegetables fill up a muffin tin with those and egg white, and bake little fritata type snacks.
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