Which Type Of Intermittent Fasting Is For You (The Truth About Intermittent Fasting)


so why do people do intermittent fasting typically most people are going to be doing it in order to increase weight loss it makes the process of losing weight much easier it’s a great tool to use why little dieting but there are a number of other benefits you can expect from intamin fasting like increased mitochondrial biogenesis increased brain derived neurotrophic factor BDNF more brain cells decreased inflammation potentially increased cardiovascular health there are even some preliminary studies the research is still new on whether it may help to extend one’s life some people report anecdotally that it improves their skin this can be because of the decreased inflammation so overall there are a number of new studies looking into the benefits of eating your food within a time restricted period but in general the main reason why people do it is for weight loss so before I talk about how to figure out what the best fasting schedule is for you let’s talk about some of the pervasive myths about what fasting can’t do because it’s becoming so popular there are a lot of myths being spread around with people trying to sell you fasting products for example one big myth that goes around even by some credible experts is the idea that intermittent fasting is somehow superior for fat loss through decreasing insulin insulin is a hormone produced in your pancreas and it helps to shuttle glucose into your cells right so when insulin is increased your body can actually release fat fasting decreases insulin because you don’t consume food and food is what releases it and because of this many people have hypothesized that fasting would therefore be better for fat loss but it’s not okay the research which will be in the description makes it very clear that fasting is not superior as long as you’re eating the same amount of food it makes no difference whether you eat 10 mils or 2 mils absolutely no difference at all the reason why it’s good for weight loss is because it’s just harder to overeat if you’re eating two meals a day instead of eight meals a day typically in most cases so it’s a tool it’s not some sort of magical solution for weight loss so what are the different types of fasts well there are any different modifications to internment fasting most people call these fasting schedules or protocols so one example is going to be one meal a day Oh mad where you eat one meal a day typically eat all your calories within one hour so you’re fasting for 23 hours another popular one is sixteen eight or lean gains this is super popular particularly in the bodybuilding community basically fast for 16 hours and eat for eight hours another example is the warrior diet there are different definitions about this but typically it’s 20 hours of fasting 4 hours of eating some people say the original warrior diet was 20 hours of kind of snacking and then four hours of feeding to mimic what it’s like in nature there’s alternative day fasting we file some days and you eat frequent meals on other days there’s prolonged fasting where you don’t regularly fast be you do a prolonged fast meaning you fast for over three days sometimes one week sometimes a month for certain people although I would caution you to to jump into that without any prior research you also have fat fasts that people do where they just consume fat in order to keep insulin low you have protein modified fasts where people will consume like a grandpa pound of body weight of protein per day and nothing else no fat no carbs for like a few weeks in order to preserve muscle mass and increase fat loss now I don’t necessarily suggest you do these but these are just some of the variations typically most people are going to do well on 16800 mad or 20 hours of fasting or alternative day fasting and I’m going to break down exactly which one of these protocols suit which kind of person so if you train a lot you work out a lot and your goal is kind of building muscle even if you’re cutting and your goal is holding on to muscle maybe you’re really into bodybuilding typically 16/8 fasting fasting for 16 hours is going to be the best option for you and the reason for this is because typically you’re going to be consuming more calories in the average person just because you’re so physically active so if you restrict yourself to 20 hours of fasting and you’re trying to hold on to your muscle and you have like 3,000 calories to eat it might actually be quite you know inconvenient and difficult to eat that many calories if you don’t have a huge appetite so because of this for athletes 16 hours eight hours of feeding tends to be a good protocol to go for there’s some research showing that more frequent doses of protein is better for recovery protein synthesis although the research is mixed on this and generally as long as you’re eating the same amount of protein per day you’re going to be fine and it’s not going to make the biggest difference for athletes people who are training really really hard and maybe a better idea to consume more frequent meals especially considering the fact that if you’re doing something like one meal a day you may have to train in a fasted state many people do great on this but if you’re an elite athlete if you’re training really hard and you have intense workouts then getting at some carbohydrates prior to your workout especially if you’re doing very glycolytic workouts is probably going to be in your best interest so the next person is if you’re very obese right if you’re very obese you have a lot of fat to lose you have a year or twos journey ahead of you then doing something closer to one meal a day to big meals a day this can be incredibly useful and a really powerful tool to help you stay in a calorie deficit if you’re very obese if you had a lot of fat to lose chances are you have an uncontrollable appetite and you have a problem with eating too much food if you are disciplined enough to stick to one or two big meals a day the chances of you overeating your calories especially since you’re heavy and you have a lot of calories you need to eat the chances of you overeating are going to be very low hence the thousands of anecdotes of one mil a day working so damn well however it’s important to consider that not everyone is gonna thrive on this if you’re particularly prone to stress if you’re a woman doing extreme fast like this we eat one meal a day may not be the best however it may work for you and the thing is I can’t just say whether you should do it or not your body’s gonna respond differently based on your genes right some people that simply gonna be more sensitive to hunger hormones and fasting for 16 hours a day is gonna be a problem for some women for example who tend to be more sensitive to it um compared to a guy who isn’t so that’s one example to consider let me be clear I’m not saying woman and woman confess and men should fast men and woman can both boss and be healthy I was just using that example because women tend to be more sensitive to hunger hormones and that may have its roots and evolutionary history in terms of fat fasts and protein modified fast I wouldn’t recommend this there’s no point in doing this I don’t think there’s any sort of reason you should do this unless you’re doing it under the supervision or the doctor or a dietician for some special medical circumstance like a fat fast for someone who has drug-resistant epileptic seizures if you don’t have things like that there’s no need to do something like this just stay in a calorie deficit and stop doing extreme things like that there’s no point in that a prolonged fast can be a good idea now this shouldn’t be used as a frequent strategy just for fat loss one of the main reasons why it’s probably a good idea to do it prolong fast is the following there may be some benefits for decreasing inflammation increasing things like well taut the G and there may be some health benefits to doing that so you can do it for that for increasing brain cells and all of this for getting you kick-started and to ketosis and following a ketogenic diet a prolonged Falls can be good for that as a test of discipline um you know mental clarity just things like this it can also be used as a form of the finding what you’re intolerant to for food if you fast for multiple days then you can begin reintroducing food into your diet and making the process of identifying what exactly you’re sensitive to allergic to and tolerant to very very easy so doing a prolonged fast can be a great way of doing that prolonged fasts on unhealthy you know I mean if we couldn’t survive on on them then we wouldn’t be here today it’s pretty obvious that in the past it would have been times when food was scarce and food wasn’t available and that’s why we have the built-in mechanism in our body to run off fat to run off ketone bodies when our liver glycogen runs out so it’s definitely not unnatural and unhealthy but you should take caution and doing it you shouldn’t just you know do it without any research I’ve made another video going in-depth on prolonged fasts the dangers the side effects whether you should do it or not so I’ll put that link in the description instead of going on about it this video okay so the next one and the last one I’m going to talk about is alternative day fasting this basically means you fast one day you don’t fast the other maybe you fast three days a week maybe you fast four days a week it depends on what you want to do and who this is good for tends to be the following people who are new to fasting and just want to experience with it they don’t want to you know jump into the pool they want to get their toes with they want to you know you know they want to see what it’s like so alternate day fasting works well for beginners it also works well for women who tend to be over sensitive to intimate fasting on a daily basis all guys but this tends to be mostly women who are very sensitive to the hunger fasting producers alternate day fasting can just work well as well if you just want to do it on days you don’t walk up for example and then eat more on the days that you do workout it can be a good strategy for that because it might help keep your appetite done overall I don’t actually recommend this long-term because I think that it’s best to do something consistently on a daily basis because that’s all forms a good habit because if you’re doing fasting one day and you’re not fasting the next day maybe the next day you’re gonna be like ah screw it I’m walking too fast today and so on and so on so I think it’s much better to form rigid habits that you do every single day so they become second nature so that’s why I am gonna personally recommend for most of you out there to do something like sixteen hours of fasting and eight hours of eating the lean gains method this is incredibly sustainable and it’s very easy to do because basically all you’re doing is skipping breakfast and having an early dinner so that’s a very easy adjustment for most people to make and it’s sustainable long term and it tends to work well for most people if you find that you can extend this fast over time to 18 hours or 20 hours and that works for you I think that’s great and I think that’s something you can consider but begin with 16 hours potentially even 14 hours and try to do it on a daily basis and see how your body responds so thanks for watching if you have any more questions about internet or fasting with your diet with your training please feel free to leave them in the comment section down below and I will get to them with time alright have a great day guys

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Reader Comments

  1. Xeper and Remanifest Think Tank of the esoteric

    just stating the way I personally do omad. (1) I get home from work around 4:00pm. (2) I train my muscles ( meaning exercises involving resistance), training is for at least an hour. (3) around 5:00pm or a little after, I feed the body for and hour. This takes place for three days straight. I rest the fourth day not doing training. However, I continue with my omad discipline including the time of feeding!

  2. John Thunder

    Great video Philip! 💪

    I change my fasting protocol according to my schedule. Most days it's Omad, sometimes 20/4.

    On days I am busy all day I skip all food and go for 36 hours.

    Every month I do a 48-72 hours fast. On days I do a refeed with carbs ( and this is random, not planned) I follow it up with a 24 hours fast.

    And once every 6 months I do a 5 days fast for my immune system and stem cells regeneration.

    Like you said it became second nature to me.
    I got so used to it, I could not imagine myself eating 3 times/day or more.

  3. Yoga And Doritos

    I love your research… This is what's happened to me. I first did IF, eating twice a day and lost about a pound a day for a week (I'm within 10 lbs of my goal weight). Then I took a couple months off and gained all back plus some…. Eating mostly low carb as I have always done. So, started IF again a few weeks ago, eating twice a day, and have lost absolutely nothing. It's really weird… Thinking it's just that I'm still consuming too many calories, idk. Kind of annoying tho.

  4. Cris Hamilton

    I did OMAD for 6 months and lost all the weight I needed to. Now I’m eating in a 3-4 hour window. Easiest diet I’ve ever tried. Now my body is used to it and I don’t even feel hungry until it’s my time to eat. Best thing I ever did for myself.

  5. James Alexander Rocha Robleto

    Hey philips, do you think it's a good idea to visit a nutritionist? And that he gives you like an especific diet for you? Since im doing IF(caloric deficit as you said) and doing exercise so idk if i should go to improve my weight loss journey

  6. Widad Tafticht

    Hi Philip G I've been fasting for a month now I enjoyed, it wasn't that hard I feel more active and confident I was on a 6/18 I've lost 12 lbs in 28 days now I've stopped I'm eating normally but smaller portions as my stomach now is much smaller, I'm planning to go back to the intermittent fasting again in the next few days Xx

  7. Widad Tafticht

    The only problem I've got is constipation!! I drink 2.5 to 3 liters of water per day! I don't understand why is constipation?? And any tips to get rid of it please.. Many Thanks

  8. Adela Glez.

    Actually, it's true that IF reduces insulin release and therefore gets you in a fat-burning mode as opposed to eating the same amount of calories throughout the day, where your body is in a continuous fed state. So that is not a myth, los of research back it up. Check Google Scholar.

  9. Bindi Boo

    I am really obese and I chose the 16/8 fast as I absolutly loathe breakfast with a passion. I have found it really easy to fit in to my day. I have also given up sugar. I'm in my 3rd week of IF and I am really pleased with my results, weightloss is steady, my energy levels are through the roof and my skin is lush, although that could be down to the gallons of water I drink every day, I am no longer tired during the day and I sleep better at night. I wish I'd done it sooner. Great video, very informative.

  10. Niko Bellic

    I just did prolonged fasting for 17 days to be specific and lost 26 pounds. Now my relationship with food has vastly changed and I generally do 18/6 now and I have kept the weight off. In my opinion prolonged fasting is very much effective if executed properly! I would fast for 5-6 days and only drink water mixed with important electrolytes to keep me going. Keep up the great videos 👍

  11. Rock Heiland

    people just should get their shit together. If oyu really wanna lose weight, fast longer than 16 hours. Fast for 36, 42 or 48 hours to begin with and see if you can go even further than that.

  12. zeus valls

    Hi Philip, I've been doing keto diet for 6 weeks and my ldl cholestol has gone up to 162 which is not healthy, is this normal at the start? Any tips?

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