This Fasting Method Shrinks 33% More Visceral Fat than Any Other Diet (must try)

Summary

In this video, the host discusses a groundbreaking study on fasting, focusing on a unique method called 'protein pacing.' The study reveals significant reductions in visceral and abdominal fat, with protein pacing outperforming traditional caloric restriction. The fasting method involves a mix of 36 to 60-hour fasts with small 400-calorie meals in between. The study also emphasizes the importance of high protein intake on non-fasting days. Remarkably, this fasting approach decreased hunger by 17%, while caloric restriction increased hunger. The host concludes by suggesting this method as a powerful tool for fat loss and muscle preservation.

Takeaways

• 😀 A study found a 33% reduction in visceral fat with a specific form of fasting, compared to just 14% with regular caloric restriction.
• 😀 This form of fasting resulted in an 8-12% reduction in total body fat, compared to 4.3% with caloric restriction.
• 😀 Total abdominal fat loss was 23% with the fasting method, while caloric restriction led to a 15.8% reduction.
• 😀 The fasting method is called protein pacing, which combines various fasting types and is shown to have excellent results.
• 😀 In a study, calories were matched between fasting and caloric restriction groups, making the results even more impressive for the fasting method.
• 😀 Visceral fat is linked to cardio-metabolic disease, and reducing it is key for improving overall health. Fasting, sauna, sleep, and high-intensity exercise are recommended for this.
• 😀 The fasting method included either a 36-hour fast or a 60-hour fast once a week, with a 400-calorie meal allowed during fasting windows.
• 😀 The controlled macronutrient intake during non-fasting days, including 35% protein, 35% carbs, and 30% fat, played a crucial role in the success of the fasting method.
• 😀 Protein pacing involves consuming 20-40 grams of protein at four evenly spaced meals each day, which helped prevent overeating and supported fat loss.
• 😀 Fasting reduced participants' desire to eat by 17%, while caloric restriction made them hungrier, highlighting the effectiveness of this fasting strategy in controlling appetite.
• 😀 Despite consuming similar calories, the fasting group preserved and even built muscle, showing that fasting can improve fat-free mass relative to caloric restriction.

Q & A

What is the key difference between the fasting method discussed in the study and traditional caloric restriction?

The fasting method in the study (protein pacing) showed a significantly greater reduction in visceral fat and total abdominal fat compared to traditional caloric restriction, even though calories were matched between the two groups. The study focused on consuming high-protein meals spaced out evenly throughout the day on non-fasting days, while regular caloric restriction had participants simply reduce their calorie intake without specific meal timing or macronutrient control.

What does the study reveal about the impact of protein pacing on fat loss?

The study found that protein pacing resulted in a 33% reduction in visceral fat and a 23% reduction in total abdominal fat, compared to 14% and 15.8% reductions, respectively, in the caloric restriction group. Additionally, participants following protein pacing had an 8-12% reduction in total body fat, whereas the caloric restriction group only had a 4.3% reduction.

How does protein pacing differ from other fasting methods like intermittent fasting?

Protein pacing combines elements of intermittent fasting with a structured approach to protein intake. It emphasizes consuming 20-40 grams of protein spaced evenly across four meals during non-fasting days. This ensures a consistent metabolic state, whereas typical intermittent fasting may not have such a strict meal structure or macronutrient focus.

What was the fasting schedule like in the study?

The study provided two fasting options: a 36-hour fast once a week or a 60-hour fast once a week. During the fasting period, participants could consume 400 calories at any time during the day, most commonly at night. This approach allowed participants to experience near 24-hour fasting intervals while still consuming a small amount of food.

Why was the 400-calorie allowance during fasting considered unusual?

Typically, fasting involves no calorie intake, but the 400-calorie allowance in this study was meant to preserve muscle mass while still allowing participants to enter a fasting state. Despite this, the results were still impressive, with significant fat loss, especially visceral fat, highlighting that this approach may still effectively promote fat loss while preserving muscle.

How did the study control participants' food intake on non-fasting days?

On non-fasting days, the study strictly controlled participants' food intake. They consumed 1,800 calories per day, with a macronutrient distribution of 35% protein, 35% carbs, and 30% fat. This ensured that participants had the proper macronutrient balance to support their fasting schedule and fat loss goals.

What impact did protein pacing have on participants' hunger levels compared to caloric restriction?

The study showed that hunger decreased by 17% in the protein pacing group, while it increased by 1% in the caloric restriction group. This suggests that protein pacing may help to regulate appetite better than caloric restriction, despite consuming 400 calories during the fasting periods.

How did the fasting group perform in terms of preserving muscle mass?

Despite being in a calorie deficit, participants in the fasting group showed a 5.7% increase in fat-free mass, suggesting that they preserved or even built muscle during the study. In contrast, participants in the caloric restriction group did not show similar muscle preservation or growth.

Why does the study suggest that fasting might operate somewhat independently of calories?

The study suggests that fasting may affect metabolic processes in a way that goes beyond simple calorie consumption. While thermodynamics (calories in vs. calories out) still matters, fasting may alter hormonal and metabolic pathways, leading to more efficient fat loss, even if calorie intake is similar between groups.

What role does colostrum play in fasting, and why is Armra recommended?

Colostrum is recommended for fasting because it aids in gut recovery and overall health, which is important during fasting when the gut mucosal layer breaks down. The speaker recommends Armra specifically because it uses biopotent cold technology to preserve the active compounds in colostrum, unlike other products that may lose their efficacy due to pasteurization.