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Fasting

TL;DR

something.

Not necessarily with a calorific deficit

Benefits

Depends on the protocol.

  • Reduces insulin resistance and blood sugar levels
  • May reduce inflammation (when paired with resistance training)
  • May decrease blood pressure, total and LDL cholesterol
  • Aids weight loss (via decrease in calorific intake and increase in metabolism)
  • Can increase levels of human growth hormone (HGH) which plays a role in growth, metabolism, weight loss and muscle strength
  • May extend longevity
  • May reduce the impact of chemotherapy

https://www.healthline.com/nutrition/fasting-benefits

If your going to do this, eat nutrient dense foods and stay hydrated. Go easy your first few times. Get plenty of rest. Don't train if doing an all day fast. Avoid fasting, or seek the advice of a medical professional if you are anything other than fit and healthy. Don't fast after surgery.

Impact

  • white blood cell loss, leading to the regeneration of immune system cells
  • boosts the regenerative abilities of intestinal stem cells [1^]
  • tissue regeneration [2^]
  • autophagy (decreases with age so fasting helps)

Fasting Protocols

Protein Sparing Modified Fast (PSMF)

Prevents muscle loss whilst allowing your to rapidly lose fat.

Refeeds to keep from crashing.

Low calorie but some fats.

2 Months max.

Intermittent Fast

Very popular.

Don't drink liquids to increase your fat loss.

Time Restricted Feeding (TRF)

Only consuming food during a specific time period every day. Most commonly eating within an 8 hour window. This can usually be achieved quite easily by skipping breakfast and not eating too late in the evening. This schedule, for example;

07:00 - wake up 12:00 - eat lunch 19:00 - eat dinner 22:00 - got to bed

Alternate Day Fasting

Not consuming food all day, every other day.

Dry Fast

Burn fat for water basically.

Water Fast

Water only.

Refeeding

  • Ensure it is clean!
  • Protein heavy

Risks

  • Gallstones

References

[1^]: Study reveals the benefits and downside of fasting - 2024-08-21 [2^]: 100 Years of Exploiting Diet and Nutrition for Tissue Regeneration - 2021-03-04