Advice intermittentfasting

intermittentfasting
(Ryan) #1

I started keto almost a week ago, and every day that passed I’m interesting more in the keto diet and how to improve it.
So i reached to the intermittentfasting subject and i have few question about it:

  1. when you are fasting, and lets say for example that you drink your coffee with some heavy cream it, i didn’t understand why putting heavy cream in the coffee means to “break” the fasting, i mean i know that it has a lot of calories coming from fat, but the general idea about fasting is burining more fat than regular keto.
    So my question after all of this talking is: If I’m breaking the fasting throughout the day with some fat snacks, the result of this will be just slowing the fat burning and the fat burning will be equals to normal keto diet, or it wil be even slower?

  2. People and gym trainers always said that not eating after a workout, will cause muscle loss, because in weight lifting workout, the muscles fiber is " breaking" and when you eat after the workout they are regenerating and get stronger and bigger. so according to that, obviously after a workout ( in the morning for example at intermittentfasting) I wont eat anything, so I’m asking if my muscles won’t break and i will just lose muscle weight from my body?

3.When should i start the fasting according to my current stage?

Thank you for your answers! i love this site

(Eric - The patient needs to be patient!) #2

Tell us some about your situation. Age, weight, general health T1D T2D, preT2D etc.

I can answer some of this. First you should read The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Dr. Jason Fung et al.
Link: http://a.co/d/cGBniB5

You want to be fat adapted with can take upto several months before you start fasting. Otherwise your blood sugar can go low. Consuming fat in coffee is called fat fasting. I avoid fat fasting and don’t consume any calories when I fast. You want insulin production to calm down after several hours of being fasted, and even with fat some people produce insulin.

If you are doing significant gym training you need to seek the help of others. however I do some strength training while fasting and my muscle mass is growing.

I’m doing One Meal a Day and IF 18/6. My one meal may be morning or evening. Just depends on what is going on in my life. But my gym performance was reduced until I became fat adapted.

Have a clear goal, why do you want to fast. Read up about that kind of fasting.

I’m 65. I fast for weight loss and to wrestle control back from of 40+ years of metabolic derangement. (too much insulin resistance).

(Bob M) #3

Wait, how can one meal a day be 18/6? Or are you alternating between OMAD and 18/6?

(KetoQ) #4

Ryan –

If you’re snacking, then you’re not fasting. However, if you’re just adding cream to coffee, it may have little effect on ketosis and fat burning, but you’ve technically broke your fast.

I wouldn’t be too concerned about losing muscle mass unless you’re doing extended fasting.

Creating muscle mass comes from a few things:

  1. Lifting weights to stress and create microscopic tears in muscle fiber.
  2. Eating protein to provide nutrition to repair those muscle tears.
  3. And probably most importantly, sleep and resting muscle groups in between workouts to help give muscles time to grow, recover and rebuild.

That said, trying to cut weight and gain muscle mass at the same time is not the best way to achieve either objective. For example, most bodybuilders do a bulk phase where they eat a lot and train hard to build mass, then have a cut cycle where they will eat very clean to lean out for competition. That’s really the most efficient way to build lean muscle.

Some people doing keto/low carb have the philosophy of losing the weight first, then working on building muscle.

Now, if you’re overweight and weight training, you can get away with losing weight while building mass because your body fat can help fuel some muscle growth. But IMO, you’ll eventually get to a point where the law of diminishing returns sets in.

If you’re working the weights hard and want to put on muscle, I’d advise you to focus more on consistent training and good nutrition than fasting.

Hope this was helpful.

Good luck.

(Running from stupidity) #5

This.