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Abstract

tional calorie-restricted </a>diet in the past. But I still lost muscle, size, strength, and energy.</p><p id="2860">It was until I came across <a href="https://www.instagram.com/drjaquish/">Dr. John Jaquish</a> that I was willing to try intermittent fasting.</p><p id="899a">Dr. Jaquish is 53 years old. As you can see from his post below, he’s peeled and fit. He also regularly does three-day fasts! Three days without food, followed by a few pounds of steak (he’s a carnivore, but that’s a story for another time).</p><div id="cee4" class="link-block"> <a href="https://www.instagram.com/p/CEsVSuCDURo/?utm_source=ig_web_copy_link"> <div> <div> <h2>Henson, et al. determined that even after 7 days of fasting only nominal whole body protein…</h2> <div><h3>Edit description</h3></div> <div><p>www.instagram.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*D-rdIebn4dKa5a28)"></div> </div> </div> </a> </div><p id="b3b1"><b>Seeing is believing. </b>I was sold! I bought his book and started reading.</p><p id="5593">The research was convincing enough to give intermittent fasting a try.</p><h2 id="00f3">The case for intermittent fasting</h2><p id="fc6a">Simply put, when you fast for an extended period (starting with 12+ hours), your body responds the opposite way. You don’t have food right now, but your body guesses you will need to hunt to have food. It increases the growth hormone dramatically (up to 2000 percent) and metabolizes fat for energy. So when you eventually eat, especially protein, your body easily synthesizes the protein for muscle build

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ing.</p><p id="4948">A <a href="https://pubmed.ncbi.nlm.nih.gov/27737674/">2016 study</a> found that daily sixteen-hour fasts over an eight-week period helped participants lose a significant amount of fat while maintaining muscle mass.</p><p id="f022">In addition to fat loss, another <a href="https://pubmed.ncbi.nlm.nih.gov/20300080/">2010 study</a> found numerous other health benefits including reduced cholesterol, triglycerides, and waist circumference.</p><h2 id="0318">Your body on a caloric deficit</h2><p id="b99f">Your body is constantly trying to find a metabolic balance. When you are in a caloric deficit for an extended period, your body works against you. You’re telling your body, this is what we’ll be eating from now on. As a survival mechanism, your body thinks: “I better adjust to this famine by reducing the calories I need to survive and I’ll save the fat for emergencies.”</p><p id="6f02">Your body does this by increasing cortisol, reducing muscle mass, and retaining as much fat as possible. At the end of the day, it’s trying to help you survive this period of poor food availability.</p><h2 id="999a">Long story short</h2><p id="85d1">If you’re having a hard time losing fat and maintaining muscle, you might want to try intermittent fasting. I can’t vouch for this diet style yet. I’m still new to it and haven’t experienced the promised results, yet. But there’s a 50-year-old with an amazing body, following this diet. He got me thinking, maybe it’s worth a try.</p><p id="6a2b">The most basic intermittent fast is the 16:8 split, where your body spends about four hours after the 12-hour mark, benefitting from increased fat loss and growth hormone. The recommendation is to eat enough protein — 1 gram of protein per pound of body weight.</p></article></body>

Diet

Losing Muscle Not Fat? It Might Be Your Diet.

Exploring the so-called benefits of fasting.

Are you tired of dieting? Not seeing progress? Not losing fat? Losing hard-earned muscle mass?

It might be your calorie-restricted diet, according to several studies highlighted by Dr. Jaquish in his latest book “Weight Lifting is a Waste of Time.”

The alleged magic-bullet? Fasting. A lot of fasting.

I have never been a fan of fasting, far from it. I enjoy working out and follow bodybuilding. All my life I have read/watched content on dieting which highlights the traditional bodybuilding recommendation — “you must eat every 2–3 hours to ensure that you have a constant supply of protein, to increase muscle protein synthesis.” According to this widely followed school of thought, this is THE best way to gain and retain muscle.

Top bodybuilder coaches have slammed the intermittent fasting approach, saying there’s no added value from fasting, other than the lost muscle size.

So naturally, I have been against the idea of trying intermittent fasting. Why lose muscle I thought? I have successfully used the traditional calorie-restricted diet in the past. But I still lost muscle, size, strength, and energy.

It was until I came across Dr. John Jaquish that I was willing to try intermittent fasting.

Dr. Jaquish is 53 years old. As you can see from his post below, he’s peeled and fit. He also regularly does three-day fasts! Three days without food, followed by a few pounds of steak (he’s a carnivore, but that’s a story for another time).

Henson, et al. determined that even after 7 days of fasting only nominal whole body protein…

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www.instagram.com

Seeing is believing. I was sold! I bought his book and started reading.

The research was convincing enough to give intermittent fasting a try.

The case for intermittent fasting

Simply put, when you fast for an extended period (starting with 12+ hours), your body responds the opposite way. You don’t have food right now, but your body guesses you will need to hunt to have food. It increases the growth hormone dramatically (up to 2000 percent) and metabolizes fat for energy. So when you eventually eat, especially protein, your body easily synthesizes the protein for muscle building.

A 2016 study found that daily sixteen-hour fasts over an eight-week period helped participants lose a significant amount of fat while maintaining muscle mass.

In addition to fat loss, another 2010 study found numerous other health benefits including reduced cholesterol, triglycerides, and waist circumference.

Your body on a caloric deficit

Your body is constantly trying to find a metabolic balance. When you are in a caloric deficit for an extended period, your body works against you. You’re telling your body, this is what we’ll be eating from now on. As a survival mechanism, your body thinks: “I better adjust to this famine by reducing the calories I need to survive and I’ll save the fat for emergencies.”

Your body does this by increasing cortisol, reducing muscle mass, and retaining as much fat as possible. At the end of the day, it’s trying to help you survive this period of poor food availability.

Long story short

If you’re having a hard time losing fat and maintaining muscle, you might want to try intermittent fasting. I can’t vouch for this diet style yet. I’m still new to it and haven’t experienced the promised results, yet. But there’s a 50-year-old with an amazing body, following this diet. He got me thinking, maybe it’s worth a try.

The most basic intermittent fast is the 16:8 split, where your body spends about four hours after the 12-hour mark, benefitting from increased fat loss and growth hormone. The recommendation is to eat enough protein — 1 gram of protein per pound of body weight.