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Summary of Transcript:
This video discusses the different types of fasting and which is best for fat loss based on a meta-analysis of 21 studies. Alternate-day fasting resulted in the fattest loss, but concerns about its long-term effects on metabolism exist. Whole-day fasting, where you eat normally and then fast aggressively for 24-36 hours, 2-3 times per week, has good fat loss benefits and may be more sustainable for people who don’t want to spend a lot of time thinking about their diet. Intermittent fasting, while not the best solution for fat loss, can be effective more frequently and can help with hunger and adherence. The video also recommends using Thrive Market to stock up on meals during eating periods. Ultimately, the best type of fasting depends on an individual’s goals and level of discipline.
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Summary of Description:
The video suggests hitting the subscribe button and trying out Thrive Market. The video addresses the ideal fasting length for fat loss and whether a certain fasting size can harm muscle loss. It cites references supporting the benefits of intermittent fasting for weight loss and improved metabolic markers. The content also contains a paid partnership disclaimer with a brand that helps keep the channel.
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What is the Best Length of Fasting for Fat Loss?
Fasting has gained much popularity recently as a method of weight loss and overall health improvement. But many people are unsure about the best length of fasting for fat loss and whether it can negatively affect the body. In this video, Thomas DeLauer provides insight into the ideal fasting size for fat loss and addresses whether it can harm other factors, such as muscle loss.
The Ideal Length of Fasting for Fat Loss
Research has shown that a fast of 16 hours per day may be the ideal length of fasting for fat loss. This type of intermittent fasting is commonly referred to as the “16/8” method. During this method, you consume all your daily calories during an 8-hour window and fast for the remaining 16 hours. This allows your body to burn through glycogen stores and shift to burning fat for energy.
In one study published in Nutrition Reviews, researchers analyzed 40 studies focused on various types of intermittent fasting. The results showed that the 16/8 method was effective for weight loss and positively affected blood glucose levels, lipids, and blood pressure.
Can Fasting Have Negative Effects on the Body?
There is a common misconception that fasting can lead to muscle loss, negatively impacting overall health and fitness goals. However, research has shown that this does not necessarily need to be true.
Exercise during a fasted state can stimulate muscle growth, forcing the body to use fat for energy instead of glucose. During a fast, your body naturally releases some muscle tissue for energy. But studies have shown that this does not lead to significant muscle loss as long as you consume enough protein and do resistance training.
It is important to note that there are some cases where fasting can be detrimental to certain individuals. For example, those with a history of disordered eating, pregnant women, and individuals with certain medical conditions should consult a healthcare provider before attempting any fasting protocol.
Final Thoughts
Overall, the ideal length of fasting for fat loss appears to be the 16/8 method, which is a type of intermittent fasting where you consume all of your daily calories during an 8-hour window, and then fast for the remaining 16 hours of the day. This method is effective for weight loss and improving various health markers.
While some muscle breakdown may occur during fasting, as long as you consume enough protein and do resistance training, this does not necessarily lead to significant muscle loss. It is important to consult with a healthcare provider before attempting any fasting protocol, especially if you have a history of eating disorders or certain medical conditions.
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Questions that will be answered within this video:
– What is the ideal length of fasting for fat loss?
– Can a certain fasting length become detrimental regarding other factors (i.e., muscle loss, etc.)?
References
https://academic.oup.com/nutritionreviews/article/73/10/661/1849182
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
https://www.sciencedirect.com/science/article/abs/pii/S0303720715300800?via%3Dihub
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