Does Intermittent Fasting Slow Metabolism? (Myth Debunked)


Hey everyone, Carlo Macapinlac here from NewbieFitnessAcademy.com,
I help busy professionals reach their fat loss goals so they can feel more confident,
be ready for any situation, and get the most out of their lives. And in this video, I’m gonna answer a pretty
common misconception about Intermittent Fasting. Does intermittent fasting slow metabolism? If you’re new to the channel, make sure
you hit that subscribe button to get notified every time I post a new video every week. Alright, let’s dive in. Okay, so one of the best things that we can
do for the body metabolism is to keep it high. Right? Especially if you’re trying to lose weight. The faster your metabolism is, the more efficient
you’ll be at burning calories. That’s one of the reasons why people always
say that you should never skip a meal. Because they say your metabolism is gonna
slow down without really any real evidence to back it up. It sounds pretty reasonable but it’s completely
untrue. And I used to believe this myth. Which now looking back is just absolutely
ridiculous. I used to think that if I don’t eat, something
bad will happen to me. So I followed the common 6 meals a day advice
while restricting my calories and, well, I gained weight. A lot of weight. If you wanna know more about the 6 meals a
day myth, I have a separate video that talks about it and I’m gonna put the link for
it in the description box. By the way, it’s not all doom and gloom
because I was able to eventually figure it out and get it right, and I was able to transform
my body. If you wanna know exactly how I did it, make
sure you stay until the end of the video. Now, the word “Starvation” is this mysterious
boogeyman that always gets mentioned by the anti-fasting crowd to scare us away from not
even missing a single meal. Right? So let’s talk about it from an evolutionary
standpoint. Let’s say you’re in the middle of nowhere,
and you can’t find food. And this was normal during the paleolithic
times when feast and famine was a thing. Our ancestors had to hunt for food and they
would go through times when food just wasn’t available. If your brain and your metabolism started
to slow down if you didn’t eat, well, it would be that much harder to hunt, because
you’re weak and not as mentally sharp, and you’d probably be eaten by a larger animal,
and we wouldn’t have survived as a species. But we all know that’s not what happened. Now, first and foremost, you have to understand
a little bit of what causes the metabolism to slow down. And really the key player here is the hormone
insulin. Insulin is kind of the main switch that gets
triggered when you switch from a fed state to a fasted state. Insulin goes up when you eat and it goes down
when you don’t eat. It’s a fat storage hormone. When it’s high, we’re in fat storage mode
and when it’s low, we switch to fat burning mode. Now you have to understand that your body
can only do one or the other. It can’t store fat and burn it at the same
time. Now, if you’re somebody who follows a high
carb diet and you eat a lot of sugar and refined carbs and you carry a lot of excess body fat,
you develop something called insulin resistance. Because you have this resistance, your insulin
levels are elevated and your body doesn’t get the signal to burn fat for energy. Long story short, elevated insulin levels
blocks fat burning. That’s, not a good thing. So if you can’t access your own body fat
for energy, then the only energy you can burn is the fuel that’s coming in through your
food. And that’s when things start to go sideways. Now, let’s talk about how that affects your
basal metabolic rate. If you don’t know what that is, it’s the
amount of energy needed just to keep you alive. So if you sat on the couch and watched Netflix
all day, the amount of calories that you burn during that time is your BMR. Let’s say your body needs to burn 2000 calories
every day to keep your body functioning. Well, there’s two different places where
you can get those 2000 calories. You can get it from the food that you eat,
or you can get it from your fat stores. So the assumption is, if you wanna lose weight,
and this is what the general public has been taught, and everyone refers to this as the
calories in vs calories out model. Is that if you eat 1500 calories, you’ll
make up the difference of 500 from your fat stores and your 2000 calorie BMR will stay
stable, and therefore you’re gonna lose a pound a week and then if you do that for
a year, you’d lose 52 pounds. And we’d all live happily ever after. If that was true, of course, we’d all be
walking around with abs, because almost every body i know has done some form of calorie
restricted diet. And it’s almost never worked for anybody. In fact, according to a study, going on a
calorie restricted diet actually has a whopping 97% failure rate. Ouch. Now, If only 1500 calories are coming in,
you can only burn 1500 calories. Contrary to popular belief, you simply don’t
make up the 500 calorie difference from your fat stores. Remember, if your insulin levels are elevated,
you can’t access your own body fat as a source of energy. You just can’t. So your body is forced to ramp down it’s
metabolic rate instead to compensate for this lack of calories coming in. And this is the problem with the so called
yo yo dieting that people often go through. You experience some initial success and you
see some of that excess weight come off but this only lasts for so long. And here’s why. As you start off for example with a basal
metabolic rate of 2000 calories, your body eventually turns that down to 1500 calories
over time because that’s all that’s coming in. Then you say freak it and you eat 1700 calories
because you’re hungry all the time. Now, here’s the crazy part. Even though you’re eating less than you
did before, remember, you’re only eating 1700 calories now, but because your metabolism
has slowed down to 1500 calories, you’re gonna start gaining back some of that weight
that you’ve lost. And this should sound familiar to all the
dieters out there, right? When you go on a diet, you get that initial
weight loss, then you hit the dreaded plateau, then the weight starts creeping back up even
though you’re following your diet religiously and you can’t seem to figure out why. And people from the outside just assume that
you have no willpower and you end up blaming yourself. Hey, leave a comment below if you’ve ever
experienced this. So then you kinda do it again, but this time,
you lower your calories even more. You eat 1200 calories but you’re eating
constantly, you’re eating smaller meals, and you’re eating low calorie processed
food which usually means low fat with lots of sugar. Well, all of a sudden, your metabolic rate
now has to go down to 1200 calories. So now your body has to slow down basic human
functions even more. So you start to feel cold, you feel tired
because you have no energy, you’re hungry all the time, and you’re NOT losing weight. And this is what happens to most people. Over many years of yo yo dieting, people who
are on a calorie restricted diet, often times, their basal metabolic rate turns into garbage. Your BMR actually changes depending on the
amount of calories coming in. This explains why people hit a wall with their
diets even though they’re following it to a tee. It’s not your fault. Now, the good news is that the metabolic rate
can go up as well. For example, there’s a study out there where
they put people on a four day fast, and they measured their basal metabolic rate in day
1 versus day 3. What you find is that the amount of calories
that they’re burning on day 3 is actually 14 percent higher than it was at the beginning
which seems counter intuitive. You might think, why would your BMR be higher
when you’re fasting? And the short answer is that the body has
simply switched fuel sources. It switched from burning calories from the
foods that you eat to burning body fat which is the stored food that you have. Remember, body fat isn’t just there for
looks. It’s stored energy. Think of it as granola bars strapped to your
body. All you have to do is give your body a chance
to access it. But again, the key determinant of that is
insulin because you have to open up those stores of body fat for you to burn, and that
only happens when your insulin levels are low. And the easiest and fastest way to drop your
insulin level is? Surprise, surprise. Fasting. Long story short, intermittent fasting does
not slow down your metabolism. In fact, it can actually increase it. Okay, the next question then becomes, how
are you actually supposed to eat when you’re not fasting? Do you have a proven plan that you can follow? To help you with that, I wanna give you a
free copy of my Lean Body Blueprint. This is how I melted all the fat around my
stomach and turned it into a six pack without going on a crazy diet or wasting hours at
the gym. It’s a simple 4 step process specifically
designed for busy professionals and it’s the exact same blueprint that I teach all
my private coaching clients and they’ve all gone to see some amazing results. If you want to be the next success story then
download your free copy of the lean body blueprint right now. There’s gonna be a link in the description
box. Just click on it, type in your email, and
I’ll send it to you right away. Alright, that’s all I’ve got. Keep being awesome. Give this video a thumbs up if you enjoyed
it and share it with your friends. Please subscribe to my channel if you haven’t
already, I post a new video every week. And hey, leave me a comment below if you found
this video helpful or if you have any questions about how intermittent fasting affects your
metabolism. Alright I’ll see you in the comments section. Virtual high five!

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Reader Comments

  1. John Largado

    I was so guilty of this. I used to be a serial dieter and at one point, I was eating 1200 calories. Yup, 1200. I was hungry all the time and I couldn't figure out why I wasn't losing weight.

  2. John Largado

    THANK YOU THANK YOU THANK YOU for sharing this!!! Everyone needs to see this! Carlo does a great job explaining how your metabolism actually works!!!

  3. Social Confidence Mastery

    Great stuff! It's definitely a common misconception that your metabolism stays stable. This perfectly explains why people hit a weight loss plateau all the time.

  4. JJ TheFish

    I remember one day in 2010 I went to the gym to get my pump on. Carlo saw me and grabbed my hands, looked into my eyes and asked “Who are you?”. I was taken aback. He had already known me for many months and had intensively trained me. He’d even watched me shower after a workout for some reason.
    I stumbled. Who was I? Was I the sum of my experiences? Was I my beliefs? Was I static or ever changing? I didn’t know, but I resolved to find out. I quit my corporate job, sold my possessions, threw my cat outside and left the country.
    For the next few years I lived out of a backpack. Paying no taxes, rarely bathing, I lived. I ran drugs for some Jamaicans, spent a season meditating in a monastery, picked berries and developed a serious lung infection that would remain with me for the rest of my life. Finally… I felt like I knew who I was.
    I booked the next flight back home. I was excited to see Carlo again and tell him what an effect he had on me.
    I showed up at the gym and yelled his name. He came over and grabbed me and ask “Who are you?”. I quickly related the past few years to him. He looked down and then up again. “That’s great man, but to be honest I wasn’t trying to send you on a journey of discovery, I just have difficulty telling white people apart. You all look the same and smell like milk.”

    Carlo, you racist bastard.

  5. Steven wills

    I need to share this one. Lots of people ask me this.. never had the right answer. I just know I'm enjoying food when I want, fasting weekly, and keeping my 6 pack! Thanks again for a great video

  6. patd19

    Just got back from a 2 week vacation, binge eating pasta, pizza and gelato (please don’t judge me 😂)

    I’m back doing IF this week and seeing results already!

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