Intermittent Fasting vs Calorie Restriction (The No BS Truth)

Intermittent Fasting vs Calorie Restriction (The No BS Truth)

November 5, 2019 36 By Jose Scott


all right so let’s talk about the big
debate between caloric restriction and intamin fasting so there are many
different types of intamin flossing which you can do like not eating for 16
hours per day not eating for 20 hours per day not eating for 22 hours per day
you get the point some people do alternative day fasting
where they eat frequent meals one day and fast the next there are many
different ways to do it but what intamin fasting is is basically intermittently
not eating for at least 812 hours the big debates between caloric restriction
and intamin fasting is simple the people on the instrument fasting side you could
say claim that because intamin fasting decreases your insulin levels this is
going to increase fat loss more so than eating the same amount of food and
protein and eating more frequent meals their logic is that eating more frequent
meals causes more frequent spikes in the hormone insulin and when insulin has
increased fat lipolysis the release of fat isn’t able to occur
so therefore eating less frequently even if you’re consuming the same amount of
food is thus going to be better for fat loss before I get into that debate
specifically let’s talk about how in term the fasting does actually affect
your hormones because not eating food does have direct impacts on your
hormones so the first thing that’s going to happen as I just mentioned is a
decrease in insulin insulin is a hormone released by beta cells in your pancreas
and its role is basically to shuttle glucose and amino acids into cells after
you consume food so let’s say you eat a meal of rice chicken and broccoli
insulin is going to increase in order to shuffle the glucose from the rice and
the chicken and the amino acids into your cells so if you don’t eat insulin
isn’t going to spike and your bodies are going to be burning fat right you’re
going to be releasing fat from your cells another hormonal change which has
been shown to happen when you do intimate fasting is an increase in human
growth hormone which is responsible for growth right and in the human body so
this doesn’t necessarily mean that you’re going to experience massive
muscle growth because of the increase in growth hormone when you fast but it’s
more like your response mechanism to the lack of food to give
you energy by mobilizing fat and increasing glucose availability another
thing you’re going to see when you fast as an increase in catecholamines there
are certain catecholamines like norpro nephron which are going to be released
when the body is under the stress of fasting and this can help to break down
fat cells when you think about fasting it and it makes sense the argument where
people say it’s better for fat loss because if you have no energy coming in
from food it makes sense that your body would then turn to its own fat stores to
increase fat loss this is what happens when liver glycogen runs out your body
is going to begin producing ketone bodies like beta hydroxy butyrate and
this happens because your body is breaking down its own fat when it enters
that state of ketosis after a certain period of time of fasting how long this
takes depends on a number of factors for example if you exercise you’re gonna
deplete a liver glycogen quicker and enter that same ketosis quicker but
generally it’s gonna happen from between 8 to 12 hours for most people that’s why
most of us are actually producing more ketone bodies upon waking up because
we’ve been fasting throughout the night before we eat breakfast and break our
fast breakfast another claim into how intamin fasting may be better for fat
loss is because of the effect that has on our metabolism so for a long time
there was a dogma that said that frequent meals is going to boost your
metabolism by sort of feeding the fire right keeping your metabolism going
however the research has shown this isn’t true at all and in fact some
research but keep in mind it’s very preliminary shows that intimate fasting
may slightly increase your metabolism by between 3.6 to 14% short-term and then
as you fast much longer right for several days there’s a down regulation
in your metabolism to conserve energy and increase your chances of survival
but short-term fasting may slightly increase your metabolism however it may
not be significant enough to make any sort of drastic increase in fat loss
compared to someone eating the same amount of food now when we actually turn
to the evidence which compares total caloric intake total protein intake and
you have one group that’s eating frequently
and one group that’s doing insulin fasting the research actually shows that
it doesn’t matter whether you’re eating two meals or six meals or eight meals if
you’re eating the same amount of calories and protein then your fat loss
is actually going to be the same over time it doesn’t matter whether you do
one meal per day or ten mils per day if calories and protein are the same you’re
going to get the same results I mentioned protein because protein is
important to control for because protein is the most thermogenic food group all
foods you know that have carbs fat and protein are going to require energy to
digest however protein is the most thermogenic
and it requires the most calories to burn so you know if you have one person
eating the same amount of calories but really really high protein another
person eating the same amount of calories but really low protein the
person eating more protein is going to lose more fat because of that thermic
effect of food so that’s important to keep in mind but basically meal timing
is irrelevant or near irrelevant for body composition as long as protein and
calories are controlled form we’ve seen this with controlled metabolic world
studies of low carb diets just as a comparison because carbohydrates out of
all foods spike insulin the most of the most insulin or genic so the hypothesis
here is the same for a ketogenic diet if you lower carbs low enough you’re not
gonna be sparking insulin and therefore you’re going to increase fat loss but we
saw in the study when every factor was controlled for as well as possible both
the ketogenic group and the standard American diet group lost 1.1 pounds of
fat the exact same amount of a fat over one month even though one group had much
higher insulin level so this in itself makes it very clear that you know
insulin is important right when insulin is increased lipolysis is inhibited
however if you’re eating the same amount of calories in protein it doesn’t really
matter you know you eat a big meal you have a big insulin spike you eat smaller
meals you have small insulin spikes but as long as the total amount of calories
are the same then that loss isn’t going to be different between one person or
the other now I’m a big fan of intimate fasting so I don’t want this video to
seem like I’m ripping into it but the truth is that intimate or fasting works
because of how it can help you decrease your appetite and better manage your
calories puts simply it’s much harder to overeat
calories if you’re only consuming two meals per day in comparison to six you
just have a lower chance of over consuming food another reason is because
in termina fasting and may decrease your appetite when the liver glycogen is
depleted and you begin to produce ketone bodies and you enter that safe ketosis
there is some preliminary research which shows that your appetite may be reduced
so this may be another reason why in some enforcing helps to reduce your
appetite and help you consume less it’s just harder to eat more food when you’re
doing intermittent fasting so that’s why people get such quick and amazing
results when they only eat once per day it has nothing to do with insulin the
other cool thing is that intimate fasting does have some potential health
benefits even when calories in protein a control for like decreased inflammation
increased brain derived neurotrophic factor BDNF increased mitochondrial
biogenesis there’s a lot of animal and human research looking into the
potential you know anti-aging benefits of intamin fasting so it’s definitely
worth doing if you enjoy it and it helps you get results but it’s definitely not
required to get to where you want to be in terms of your body composition so
that’s it to conclude for the video doing summon fasting if you want don’t
do intamin fasting if you don’t want but if you do it don’t expect magical
results if you overeat when you fast you’re still not going to lose weight
regardless of what anybody says about the scary insulin okay so stop
overthinking about insulin and think more about the total amount of you do
you’re consuming and the type of food that you’re consuming because that’s
what matters if you want to check out another video I’ve made on whether
training in a fasted state is better than I urge you to click in the link in
the description to watch that video and learn more about where the fasted cardio
that’s gonna help you lose fat faster so until next time guys I’ll see you in the
next video have a great day and leave your thoughts in the comment section
down below