Intermittent Fasting: How to Best Use it for Fat Loss (5 Things You Need to Know)

Summary

This video explores the impact of intermittent fasting on body composition, debunking myths that it hinders fat loss or muscle retention. It emphasizes the importance of calorie deficit for fat loss, not just fasting. The 16:8 protocol is recommended for minimizing muscle loss during fat loss, with advice on fasting duration, meal composition, and timing. The video also addresses the benefits of fasting for appetite suppression and adherence to calorie deficits, suggesting a diet rich in whole foods and sufficient protein intake. It concludes with practical tips for training while fasting and the potential advantages of different meal frequencies.

Takeaways

• 🍽️ Intermittent fasting does not directly increase fat loss or muscle gain compared to traditional dieting when calories are equated.
• 🕒 The 16:8 protocol, fasting for 16 hours and eating within an 8-hour window, is recommended for fat loss while minimizing muscle loss.
• 📅 Consistency in fasting and feeding windows is key for the body to adapt and suppress hunger hormones.
• 🚫 During fasting, avoid calorie intake and focus on drinking water, black coffee, green tea, or sparkling water to suppress appetite.
• 🍵 Calorie-free sweeteners are acceptable during fasting as they don't spike insulin levels.
• 🥦 During feeding windows, aim for 80% whole, unprocessed foods and 20% less healthy options for a balanced diet.
• 📏 Calculate daily calorie intake by multiplying body weight in pounds by 13 to maintain a calorie deficit for fat loss.
• 🥩 Prioritize protein intake at 0.73 to 1 gram per pound of body weight to preserve muscle mass during fat loss.
• 🥗 Three protein-rich meals are suggested for effective hunger control and adherence to a calorie deficit.
• 🏋️‍♂️ The timing of meals around workouts is crucial, especially when training in a fasted state, to minimize muscle breakdown.
• 🔄 There's no one-size-fits-all approach; experiment with fasting and training to find what works best for your lifestyle and goals.

Q & A

What is the primary benefit of intermittent fasting for body composition?

Intermittent fasting can help individuals lose fat faster without sacrificing muscle mass by making it easier to stick to a calorie deficit.

Does intermittent fasting provide any direct benefits for fat loss or muscle gain when calories are equated?

No, systematic reviews show that intermittent fasting does not provide any direct benefits for increased fat loss or muscle gain when compared to traditional dieting when calories are equated.

What is the recommended fasting protocol for minimizing muscle loss while losing body fat?

The 16:8 protocol, which involves fasting for 16 hours and eating within an 8-hour window, is recommended for minimizing muscle loss while losing body fat.

How long does it typically take for the body to adapt to intermittent fasting?

It usually takes around two to three weeks for the body to adapt to intermittent fasting.

Is there a difference in how men and women should approach intermittent fasting?

Research suggests that women may have slightly more adverse reactions to fasting than men, so it's recommended for women to start with a 14:10 protocol and gradually build up to the 16:8 over time.

What can be consumed during the fasting period to help suppress appetite?

During the fasting period, it's suggested to drink plenty of water, black coffee, green tea, or sparkling water to help suppress appetite.

Are calorie-free sweeteners acceptable to consume during the fasting period?

Yes, most calorie-free sweeteners do not have an appreciable effect on insulin and are fine to consume during fasting periods.

What should the composition of meals be during the feeding window for optimal fat loss?

A good rule of thumb is to have 80% of your food coming from whole unprocessed sources and the remaining 20% from less healthy foods.

How much protein intake is recommended per pound of body weight for muscle retention during intermittent fasting?

It's recommended to intake roughly 0.73 to 1 gram of protein per pound of body weight to maintain muscle mass.

What is the optimal number of meals to eat during the feeding window for hunger control?

Three protein-rich meals are suggested for better hunger control and convenience.

How important is the timing of meals in relation to workout sessions when intermittent fasting?

The timing of meals in relation to workouts is important to minimize muscle breakdown and optimize recovery, especially when training fasted.

Outlines

00:00

🥗 Intermittent Fasting for Fat Loss

Intermittent fasting is a dietary approach that involves cycling between periods of fasting and eating. While it may seem counterintuitive for improving body composition, it can actually be beneficial when done properly. The script explains that fasting does not directly increase fat loss or muscle gain, but it can make it easier to adhere to a calorie deficit, which is crucial for fat loss. The 16:8 protocol, which involves fasting for 16 hours and eating during an 8-hour window, is recommended for fat loss with minimal muscle loss. The script also emphasizes the importance of consistency in fasting and eating times to help the body adapt. For women, starting with a 14:10 protocol might be more suitable. During fasting periods, it's suggested to drink water, black coffee, green tea, and other non-caloric beverages to help suppress appetite. The feeding window should include 80% whole, unprocessed foods and 20% less healthy options. The script advises calculating daily calorie intake based on body weight to achieve a calorie deficit and emphasizes the importance of protein intake for muscle retention.

05:02

🏋️‍♂️ Optimal Meal Frequency and Training Timing

The second paragraph discusses the optimal number of meals during the feeding window and the best timing for training sessions. It suggests that three protein-rich meals are the most convenient and effective for hunger control and metabolism regulation. The script dispels the myth that fewer meals can reduce metabolism, emphasizing that total calorie intake and meal composition are more important. It also touches on the benefits of spacing out protein intake over four meals for maximizing protein synthesis, which is particularly relevant for muscle building. Regarding training, the script advises that the best timing depends on personal schedules and performance. For those who train fasted, it's crucial to have a protein and carb-rich meal shortly after the workout to minimize muscle breakdown. If this isn't possible, consuming essential amino acids or a protein shake during or after the workout is an alternative. Conversely, if training occurs within the feeding window, it's recommended to have a meal before and after the workout. The script concludes by reiterating that fasting is not magical for fat loss but can facilitate adherence to a calorie deficit, especially when combined with an effective training plan.

Keywords

💡Intermittent Fasting

Intermittent fasting refers to a pattern of eating where individuals cycle between periods of fasting and eating. In the context of the video, it is presented as a tool for fat loss and muscle retention. The script explains that while it may seem counterintuitive, fasting can actually make it easier to adhere to a calorie deficit, which is crucial for fat loss. The video suggests the 16:8 protocol, fasting for 16 hours and eating within an 8-hour window, as a method to achieve this.

💡Calorie Deficit

A calorie deficit is the difference between the number of calories consumed and the number of calories burned by the body. The video emphasizes that while intermittent fasting can aid in fat loss, it is the calorie deficit that ultimately leads to fat loss. The script mentions that even with fasting, one must maintain a calorie deficit to see results, highlighting its importance in any weight loss strategy.

💡Fat Loss

Fat loss is the process of reducing body fat while trying to retain as much muscle mass as possible. The video's main theme revolves around how intermittent fasting can be an effective strategy for fat loss. It discusses the role of calorie deficit and the potential benefits of fasting in facilitating adherence to a diet, which can lead to better fat loss outcomes.

💡Muscle Retention

Muscle retention refers to the ability to maintain or even build muscle while losing fat. The video discusses the counterintuitive nature of fasting for muscle retention, but also explains that when done properly, fasting can help in losing fat without sacrificing a significant amount of muscle mass.

💡16:8 Protocol

The 16:8 protocol is a specific intermittent fasting method where an individual fasts for 16 hours and eats during an 8-hour window. The video recommends this protocol for those looking to lose body fat while minimizing muscle loss, suggesting that it can be an effective approach when combined with a calorie deficit.

💡Circadian Rhythms

Circadian rhythms are the body's internal clock that regulates various physiological processes, including hunger and metabolism. The video mentions a 2009 paper on circadian rhythms, suggesting that being consistent with fasting and feeding windows can help the body adapt by suppressing hunger hormones during fasting periods.

💡Calorie-Free Sweeteners

Calorie-free sweeteners are substances that provide sweetness without adding calories. The script refers to a 2010 literature review that found most calorie-free sweeteners do not significantly affect insulin levels and can be consumed during fasting periods without spiking insulin, which is beneficial for maintaining a fasting state.

💡Protein Synthesis

Protein synthesis is the process by which the body creates new protein. The video discusses the importance of protein intake for muscle retention during fat loss and mentions that spacing out protein over four meals might have a slight advantage in terms of maximizing protein synthesis compared to three meals.

💡Post-Workout Nutrition

Post-workout nutrition refers to the consumption of food and nutrients after exercising to aid in recovery and muscle growth. The video addresses the timing of post-workout meals in the context of intermittent fasting, emphasizing the importance of a protein and carb-rich meal shortly after a workout to minimize muscle breakdown.

💡Meal Frequency

Meal frequency is the number of meals consumed within a day. The script discusses research indicating that eating three larger meals may be more effective for hunger control and adherence to a diet compared to six smaller meals, which can be particularly relevant for individuals following an intermittent fasting regimen.

💡Fasted Training

Fasted training refers to performing physical exercise while in a fasted state. The video mentions a 2014 paper that suggests the timing of the post-workout meal is crucial when training fasted to minimize muscle breakdown, advocating for a protein and carb-rich meal shortly after exercise.

Highlights

Intermittent fasting can help lose fat faster without sacrificing muscle mass.

Intermittent fasting is not magical for fat loss; calorie deficit is key.

Fasting makes it easier to stick to a calorie deficit.

Research shows fasting suppresses appetite better than traditional dieting.

Fasting allows for larger, more satisfying meals within a calorie deficit.

The 16:8 protocol is recommended for minimizing muscle loss.

It's important to be consistent with fasting and feeding windows.

It takes about two to three weeks for the body to adapt to fasting.

Females may have more adverse reactions to fasting and should start with a 14:10 protocol.

During fasting, consume no calories and avoid anything that spikes insulin.

Calorie-free sweeteners are fine to use during fasting.

During feeding windows, eat 80% whole unprocessed foods and 20% less healthy options.

To lose fat, multiply body weight in pounds by 13 to calculate daily calorie intake.

Protein intake is vital for maintaining muscle mass while losing fat.

Three protein-rich meals are recommended during the feeding window.

Lower meal frequency doesn't reduce metabolism; total calorie content is more important.

Spacing out protein over four meals may maximize protein synthesis.

The best time to train depends on your schedule and performance.

If training fasted, time your post-workout meal to minimize muscle breakdown.

If training within the feeding window, ensure pre- and post-workout meals are protein and carb-rich.

Intermittent fasting can be a powerful tool for fat loss when paired with the right training plan.

Transcripts

at first glance intermittent fasting

seems pretty counterintuitive when it

comes to improving body composition the

idea of skipping breakfast consuming

zero calories for several hours on end

and then feasting within a designated

time period goes against much of what's

typically believed to be optimal for fat

loss and muscle retention however the

truth is when done properly intermittent

fasting can be a great tool to help you

lose fat faster and for good all without

sacrificing tons of muscle mass in the

process and in this video i'll show you

exactly how to do so by taking a look at

the following points but before we get

into that it's important that you first

understand that intermittent fasting is

by no means anything magical when it

comes to fat loss

in fact the largest systematic review

covering 40 studies on the topic found

that when calories are equated although

intermittent fasting may provide various

physiological and psychological health

benefits it does not provide any direct

benefit for increased fat loss or muscle

gain when compared to traditional

dieting simply meaning that at the end

of the day the calorie deficit is what

ultimately produces fat loss when

fasting rather than the act of fasting

itself however the great thing about

fasting and why i personally implement

it for fat loss and recommend that you

at least try it is that it makes

sticking to your calorie deficit much

easier to do not only does research show

that it suppresses your appetite better

than traditional dieting but by

ingesting all of your calories within a

shorter time period you're able to

incorporate larger more satisfying meals

that help you stay full despite being in

a calorie deficit therefore likely

leading to better adherence and more fat

loss for you in the long run so with

that being said let's start with how

long you should fast for although

there's several different types of

fasting if your main goal is to draw

body fat while minimizing muscle loss

i'd recommend sticking to the 16 8

protocol popularized by martin burkhand

this simply involves fasting for 16

hours and then eating within an 8 hour

feeding window for example only eating

between 12 to 8 pm and fasting outside

of these hours it's as simple as

skipping breakfast but if you struggle

with this you can gradually build up to

16 hours of fasting over time and or

gradually increase the number of days

you fast for per week the time of day of

your fasting and feeding windows are of

little significance the key though is to

be consistent with when they take place

because it's emphasized in this 2009

paper on circadian rhythms this will

best enable your body to adapt by

suppressing your hunger hormone during

the time of your fast it does often take

around two to three weeks for your body

to adapt but trust me it will become

much easier over time also worth noting

is that at least in rats research shows

that females may have slightly more

adverse reactions to fasting than men

meaning that it's a good idea for

females to start with a 14 10 protocol

for example and then build up to the

16-8 over time when you feel you're

ready now as for what exactly to consume

during your fasting and feeding windows

it's actually quite simple during the

fasting period you don't ingest any

calories or anything that spikes your

insulin i would however suggest drinking

a lot of water as well as black coffee

green tea and or sparkling water while

staying busy in order to help suppress

your appetite during this time as for

calorie-free natural and artificial

sweeteners a 2010 literature review

found that most calorie-free sweeteners

don't have an appreciable effect on

insulin and are therefore fine to have

during your fasting period if you enjoy

in your coffee or tea for example as for

your feeding window the actual foods you

should be eating are no different than

the foods you should be eating with any

fat loss diet a good rule of thumb is to

stick to eighty percent of your foods

coming from whole unprocessed sources

with the remaining twenty percent being

foods considered not as healthy so to

speak a good example of this with

various meal ideas is my science-based

diet for fat loss video which i'll link

in the description box down below now

for exactly how much to eat during your

feeding window as i mentioned before

there's no strong evidence that

intermittent fasting will help you lose

fat without also being in a calorie

deficit therefore i'd suggest taking the

advice from this 2014 paper by eric

helms and colleagues and simply

multiplying your body weight in pounds

by 13. this will provide you with

roughly the amount of calories you need

to ingest daily in order to be in a

calorie deficit such that you're able to

lose around a pound a week and in

addition to this your protein intake

will also be vital to maintain your

muscle mass as you lean down so amunet

intake roughly 0.73 to 1 gram of protein

per pound of body weight would be ideal

and in agreement with the literature so

for example a

pound individual utilizing intermittent

fasting should place a priority on

hitting these two main goals during

their feeding window as for the optimal

number of meals to eat during your

feeding window i think the best and most

convenient option is to stick with three

protein rich meals this not only enables

you to have larger more satisfying meals

as your dieting but is shown in this

2010 paper by lady and colleagues that

compared ingesting three large meals

versus six smaller meals throughout the

day three meals seems to be the better

option for hunger control although this

will likely vary individually in

addition contrary to popular belief as

shown in this paper from the journal of

nutrition when compared to eating more

frequently a lower meal frequency

doesn't cause a reduction in your

metabolism as it's your total calorie

content and composition of your meals

that governs this rather than the actual

frequency at which you eat do note

however that research indicates that

there may be a slight advantage to

spacing out protein over four meals

rather than three in terms of maximizing

protein synthesis meaning that if your

main goal is instead to build muscle

fasting may actually be sub-optimal for

this reason but this is likely of little

significance if you're still consuming

adequate protein with your three meals

which is the more crucial factor

regardless though experiment with it and

stick to a meal frequency that best

suits your lifestyle now as for when to

train although there are various

potential benefits to facet training and

various benefits to training in a fed

state the best option for you will

ultimately depend on your schedule and

also what enables you to perform the

best in your workout but in either case

there are a few things to keep in mind

in the event that you have to wait train

fasted in the morning as shown in this

2014 paper from helms and colleagues

this is where the timing of your

post-workout meal becomes of greater

importance in order to minimize any

potential muscle breakdown meaning that

you want to time your first meal such

that you're able to ingest it shortly

after your workout and it should ideally

be rich in protein and carbs but if

you're unable to do this based on your

schedule and feeding window a good

alternative is to simply ingest

essential amino acids during your

workout and or a whey protein shake

afterwards although this will

technically spike your insulin and break

your fast you still get the benefit of

pushing your calories later on in the

day which is ultimately what makes

fasting such a powerful tool for fat

loss whereas in the event that you train

within your feeding window for example

after work you'd want to time it such

that you're able to get in a meal or two

with adequate protein and carbs before

your workout and have a meal sometime

post-workout as well although the timing

now is not as important as it was with

fasted training but again experiment

with it and see what works best for you

and what you'll be most consistent with

so to conclude the video here are the

main points just again keep in mind that

fasting is nothing magical in terms of

fat loss but for many it does make

sticking to a calorie deficit that much

easier to do which is why it can be such

a powerful tool for fat loss especially

when you pair it with the right training

plan and if you're looking for a

complete evidence-based program that

shows you exactly how to optimize both

your nutrition and your training in

order to transform your body as

efficiently as possible then simply head

on over to buildwithscience.com forward

slash courses where you can view the

four programs i have up and choose the

one that best suits you and for those of

you who haven't yet done so i'd really

appreciate a follow on instagram where i

post a lot of my daily meals and more

informative content and as always please

do me a big favor by giving the video a

like leaving a comment down below and

subscribing to my channel and turning on

notifications from my channel as well as

this all really does help me out thank

you so much everyone i really appreciate

all the support and i'll see you next

time

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