Introduction Of Do You Know The Top Reasons Why Fasting Stops Working
Do You Know The Top Reasons Why Fasting Stops Working. It’s good to reduce your calories it’s good to stress your body in ways like that but the chronic caloric restriction is a chronic drawn-out stressor whereas fasting is an acute controlled responsible stressor that is a stronger signal to the body much like an interval training so you should look at your diet as interval training sprints of caloric restriction followed by surpluses of feasting anyhow let’s dive in when our body has a clear endpoint we adapt better.
Consistently Happening Fasting
When our body can see that there is an end in sight when we know that there is an end in sight our body adapts because it knows what it’s adapting for caloric restriction there’s no real understanding of what the adaptation is it’s just consistently happening fasting and repeatedly fasting and feasting the body starts to recognize a pattern realizes like oh this is a shock and then I can adapt and come back normal anyhow let’s break it down into some categories the first one is adherence caloric restriction looks easier.
But you’re generally hungrier because you’re just dragging out this hunger signal for so long here’s an interesting study it was published in the journal clinical endocrinology took a look at an 84-hour fast which I’m not suggesting you go out and do that necessarily I’ve done them and they’re fine but the point is that the first-day ghrelin the hunger hormone went up so these guys are getting hungry but the second day the hunger hormone came back down to normal and guess.
What the third day the hunger hormone went all the way down below baseline they were less hungry three days into a fast than they were before then compare that to caloric restriction where you’re hungry all the time well a lot of this has to do with again kind of signaling on the brain and kind of how the body adapts but also ketone formation when you’re fasting you have ketones that are forming which are a survival mechanism to keep you from getting hungry but also to provide your body with a fuel source an alternative fuel source.
A Lot Less Executive Power To Fast
That’s more energy dense anyhow so from an adherence standpoint it just makes sense it also takes a lot less executive power to fast you’re making one clear decision at one time I’m fasting and I’m not gonna eat whereas with the caloric restriction it’s a lot of executive power you have to continue to make decisions should I eat this should I eat that should I count this calorie should I not count that calorie am I over my calories am I under my calorie should I take a nap should I go to vegas should I go to the Philippines and eat.
Whatever I don’t know all over the place but the next one that we have to talk about is going to be resting metabolic rate this is huge and you first glance you think fasting that’s going to destroy my resting metabolic rate and slow down my metabolism so much well fasting doesn’t slow down your metabolism nearly as much as the caloric restriction do you see here’s the thing when we’re doing caloric restriction we’re usually also having carbs too which means we’re getting our body ready to utilize fat because. You Can Also Read Do You Know The Wild Effects Of Vitamin D For Longevity.
We’re lowering our calories low calories you burn fat no doubt but there’s a problem when you’re also consuming carbs in a low-calorie diet you’re decreasing what is called the insulin to glucagon ratio this decrease in the insulin to glucagon ratio makes it so that you’re less able to access your fat because insulin sort of stands in the way of utilizing fat as a fuel source very well so what happens is your calories are low your body says I want to burn fat I’m ready to go but then.
Carbs Your Insulin Levels
You had some carbs your insulin levels go up and you suddenly get this fuzzy barrier between you and accessing your fat it’s like your body wants to and it needs to it needs to because you’re in a deficit it needs to access that fat but somehow this insulin level is like it’s throwing things off because the insulin shouldn’t be up in every sense of starvation we shouldn’t be having insulin levels high while we’re also trying to burn fat it just doesn’t make sense so the body kind of fatigues feels tired and the only way.
That it can deal with this process is to say let’s slow everything down that way we can deal with this because now it’s nice and slow and we can burn the carbohydrates that this person is consuming so slows everything down that’s a problem the international journal of obesity had published that you can have an eight to ten percent decrease in your entire resting metabolic rate after just three months of only a 25 caloric deficit and this reduction in your resting metabolic rate guess what it sticks around even after you start eating again causing rapid weight to regain now the opposite happens with fasting believe it or not when you fast responsibly.
If you fast every day or a ton of times per week you’re gonna slow down your resting metabolic rate because you have in essence gone into a caloric deficit for too long but the American journal of clinical nutrition has published that when you go into a longer multi-day fast your resting metabolic rate increases for the first three days I’m not saying you need to fast that long the point is when it’s a shock to your system and your body’s not used to it triggers a shock and it bumps up your resting metabolic rate it’s like whoa.
Difference Is That Fasting Is An Acute Stressor
What are you doing freak freaking out and jacks everything up the difference is that fasting is an acute stressor that is a shock to the system caloric restriction is a chronic stressor that is breaking us down it is your boss asking for those tps reports constantly it is the office space of your metabolism next up we’re going to talk muscle mass because muscle mass is a big driver of your metabolism male or female by the way you might be wondering how to eat.
When you’re doing intermittent fasting and what you should pay attention to so if you’re doing low carb or if you’re doing keto or anything like that I highly recommend you check them out because they’re an online grocery store so you can go and you can pick out the kinds of foods that you want and get delivered to your doorstep that makes it super super super easy.
So you can log on you can sort by whatever diet you’re doing and then it just comes to your doorstep That demonstrated that most of the metabolic decrease that we saw as a result of caloric restriction came from muscle wasting muscle being lost this is a big problem because the muscle is like the biggest driver of our metabolism so well when we’re in caloric restriction we run into a problem so when you’re doing caloric restriction along with carbs here’s.
What happens if your body is in this calorically deprived state where it’s not getting quite enough glucose that it normally needs to function the brain requires glucose so the brain needs glucose no matter what so when we’re in a calorically deprived state and we’re just having a normal amount of carbohydrates the body is saying well we have just enough carbohydrates to get barely just normal function but we need more so what does it do it creates new carbohydrates.
But it creates them from our muscle tissue it breaks down and breaks down amino acids and uses those to go through what’s called de novo gluconeogenesis where it creates new carbohydrates this is except for the fact that when you do not have ketones buffering it runs you into a big problem it breaks down muscle so caloric restriction with just enough carbs to get you by is a problem now the opposite happens with intermittent fasting because once again it’s a shock to the system so.
The journal of translational medicine had published a study that showed that eight weeks of 16-8 intermittent fasting had a powerful result on fat loss it’s kind of a no-brainer but it preserved muscle mass well the preservation of muscle mass came because when you are fasting in acute short bouts like that you have a big surge in human growth hormone which preserves the muscle during the fast but you also have a higher level of ketones which are very leucine sparing so.
White Lines Fasting
If your body does go start to break down amino acids it’s not breaking down the most important one leucine which has to do with muscle anabolism and keeping your muscle on in the first place then we have energy levels with caloric restriction you are just consistently putting yourself in a gray area you are at this point where you don’t have enough calories coming in to constitute like a whole lot of energy from food so your body has to tap into the fat but it can’t because insulin levels are too high and then with fasting, you have again ketone formation.
Which changes how the body utilizes energy you see when ketones are created ketones can cross through what’s called the double mitochondrial membrane they can create energy more efficiently than another fuel source you are only going to get this if you are fasting not just depriving calories or depleting calories you need to have very clear black and white lines fasting so your body can produce the ketones and you can get the benefit of the energy otherwise you are going to feel sluggish so if you look at your calories in seven days.
You’re going to be at a deficit if you fast two days out of the week so you’re still accomplishing caloric restriction you’re just not drawing it out you’re making it so you get quick shocks and the body can actually have hormonal advantages to really preserve the muscle and well keep your energy high we have to talk immune system for just a second as well so caloric restriction might actually be better for the immune system than fasting though this is the one part where caloric restriction might work but it’s negligible what happens is caloric restriction helps out what are called hematopoietic stem cells.