5 Intermittent Fasting Myths Debunked By Science

5 Intermittent Fasting Myths Debunked By Science

November 4, 2019 17 By Jose Scott


he goes so we’re talking about intermittent fasting myths about intamin fasting what have you been misled about that’s what we’re talking about in this video so let’s get started okay so the first big myth about intamin fasting is that it’s a form of starvation so for many years we were under the impression that frequent meals was ideal and the truth is that for many people it actually can be ideal but because of this Dogma that we had we had this idea that if you forego eating for a few hours your body goes into starvation mode the truth is that starvation mode I guess it does exist but it’s when your body fat runs so low like sub 4 3% where you don’t have enough to survive right at that point you’re starving but if the human body were to starve within a few hours or days of not having food we wouldn’t have evolved to where we are now that’s very likely that in the past that we would have to go days and days without food as food may just have been scarce because of the weather because we there were no animals around to hunt and our bodies that have adapted to that when you run out of liver glycogen your body can actually run quite efficiently off ketone bodies which are produced from a burny own fat and the brain can run quite well on beta-hydroxybutyrate at ketone body and many scientists today actually argue somewhat better so that’s how we survive we use our own fat and we can use that fat for fuel all you’re doing when you fast for a certain period of time generally 1620 hours is changing the fuel source that your body is using so it’s definitely not starving that’s the first big myth about fasting so like I just said before in the past frequent meals were frequently advocated for speeding up your metabolism and you know increasing weight loss because of us and again I’m not against frequent meals in any way I think it’s in it’s it’s fine you can lose fat and get in shape eating six seven meals a day that’s that’s perfectly possible but one myth about this that came with the idea that frequent meals speed up your metabolism is that fasting will actually slow down your metabolism and although the evidence isn’t that conclusive and we don’t have very well-designed studies the some evidence I’ll be a kind of weak evidence that intimate fostering can actually speed up your metabolism because of the response your body has because fasting is a stress on the body things like catecholamines norpro nephron are released and this may actually be the reason why some studies have shown a 7 to 14 percent increase in your metabolic rate during short term fasting so more evidence is needed but what is clear for now is that fasting or eating frequent nails isn’t really going to have the biggest impact on your metabolic rate in general and you should be concerned about this when deciding whether you want to fast or eat more frequent Mills so where does this idea of metabolic down-regulation come from for fasting well there have been many studies in the past looking at men for example and they give them a tiny amount of calories right and and basically depriving them of food overall and they see that they lose a lot of weight obviously and the metabolism also slows down this is actually completely normal when you’re in a calorie deficit if you lose weight something called adaptive thermogenesis is going to happen for example in nature if you start to eat less food your body realizes that food is scarce so it decreases that your metabolic rate in order to conserve energy and increase your chances of survival so it’s perfectly normal to have a naturally slowed metabolism slightly as you lose more and more weight and as you drop your calories but this doesn’t say anything about meal timing because this is talking about a calorie deficit this adaptive thermogenesis would occur regardless of whether you’re eating seven meals or two mils as long as the calories are the same so fasting may decrease your metabolism because it increases the likelihood that you’re going to be in a calorie deficit but in and of itself that has no direct a significant impact on your metabolic rate so the third myth is something I love to talk about because it’s so pervasive and there are so many experts making very bold claims based on weak evidence about what intamin fasting can and can’t do and one of them is that intamin fasting is somehow superior for fat loss because of the effect that that on hormones relating to fat loss in the body so one thing you’re gonna hear about a lot when it comes to fasting is gonna be insulin it’s a hormone released by beta cells in your pancreas its role is basically to take the sugar the glucose from your food and shuttle it into cells as well as amino acids when it’s elevated fat actually can’t be released fat being released happens for something called lipolysis a Greek word means the release of fat and when unsealing as elevated fat can’t actually be released so because fasting or dropping carbs decreases insulin many have come up with the carbohydrate insulin a hypothesis which postulates that if you are to decrease insulin you’re going to increase your ability to burn fat so this actually sounds really good in theory but when you take studies and you look at people eating seven meals or two meals as long as they’re eating the same amount of calories and protein fat loss is the same because calories and protein are the main determining factors of weight loss it doesn’t matter how much of an impact your food is having or your meal timing is having on your insulin levels as long as you’re consuming the same amount of calories and protein so what the big myth here with intimate fasting is that you can somehow lose fat on intimate fasting if you’re not any calorie deficit despite it being an big oversimplification of how fat loss and human physiology works the calorie deficit is required to lose fat and drop the pounds the only exception is if you were to maintain your current weight build muscle and lose fat and proportion to them on a muscle that you have but to actually burn fat to any significant degree and see results over the weeks as you drop the weight you need to be eating less energy than you consume your body has two sources of energy it has energy from food energy from its own fat stores if you’re not getting enough from food that’s gonna take it from its own fat stores simple so the next myth is that intimate fasting is somehow going to be superior for building muscle and losing fat at the same time so gentlemen fasting has become popular with a wide variety of people but it’s extremely popular in bodybuilding world where a lot of guys as well as girls trying to build muscle and lose fat at the same time of course the goal for everyone because this is generally what most people want to achieve and doing it simultaneously tends to be ideal of a very difficult so many people make the argument that intermittent fasting is going to be better for this however there’s no quality evidence showing that eating of food within eight hours or two hours is going to have any sort of positive effect on your ability to both lose fat and gain muscle one of the arguments is that when you’re fast you you may intercept of ketosis when you’re in ketosis you’re utilizing your own fat for fuel you’re producing ketone bodies and these ketone bodies may be anti catabolic meaning they preserve muscle so this may be a reason why people can you know fast for a prolonged period of time and retain on to their muscle right because they’re using their own fat for energy but the idea that a short 16 hour fast per day or 18 hours per day is somehow going to make retaining muscle while losing fat superior isn’t really based on any good evidence we don’t have any good evidence on that yet if anything more frequent meal timing is going to help elevate amino acid levels in the body more consistently and that’s going to help preserve muscle overall the research is actually quite clear that it doesn’t really matter when you time your meals overall when you look at long-term results if you take someone eating 2,000 calories 150 grams of protein and someone else the exact same person eating the same amount one person has it over six meals one person has over two meals the results while losing fat in terms of muscle of retention over the long term over 12 16 weeks is not going to drastically differs between both groups because one person is slipping into ketosis for a few hours the difference really isn’t going to be that significant if at all so this is another big myth about fasting so another big myth is that intimate fasting is superior to frequent meals now you guys might be a bit on the fence about me saying this because as you know I’m a big advocate of intamin fasting and I love doing it myself on most days but regardless of what I do and what I personally enjoy a water what I even see work for the majority of clients I work with on people that take my program the truth is is that the evidence is quite mixed showing that some people you know some studies have shown that people do really well on frequent meals they see a reduced appetite by doing that and other people tend to do well on less frequent meals so based on the evidence that I’ve seen and my you know anecdotal experience with people I’ve trained I think that people either do really well on big meals infrequently like one or two big meals a day or more frequent meals throughout the day and that tends to work well for most people because both those options can help to regulate your appetite and other people who don’t have the biggest problem with the appetite but do well with intamin fasting tend to do really well on the 16-hour fast and eight hour eating window especially guys and girls who are resistance training so basically the idea here is that both frequent meals and fasting and frequent meals can work well and it’s just going to depend on your personal response for example some what are you doing a low-carb ketogenic diet is going to do really well eating one or two meals per day because they’re already in that state of ketosis they’re able to slip into that state of fasting easily and kind of bypass the hunger that may come within the first few hours of fasting compare that to someone who is in who’s eating a very high carb diet in general it may be more difficult for them to do one or two meals per day and they’re going to experience a more sustainable experience dieting or more frequent meals so it’s all individualistic and it’s about finding what’s going to work for you based on your diet your genetics your circumstances your social obligations as well that’s something to consider too so that’s the fourth myth so again if you haven’t already click that little notification button sometimes YouTube doesn’t notify you guys when I’ve made a new video so by clicking that button you’re going to get a notification when I make a new video so you can stay up to date with all the science-based content on diet and fitness so thank you so much for watching as always and I’ll see you guys in the next video so if you’re sick of all the BS out there in the fitness and diet industry and you want a program that actually works and that’s actually based on science that’s actually getting a ton of people results and you want to skip through all the crap out there and you just want a simple program that tells you exactly what you need to do to lose fat and get results in get in shape then I highly recommend you check out the rip dude program or the Lingle program down below and enroll straightaway the current offer isn’t gonna last for long so I urge you guys to enroll now and get started on transforming your body