People are on both sides of these topics. I’m searching for studies on things I’ve always wondered, but I believe still remains unclear in the fitness space.
It is my belief that the benefits of fasting for most people is a smaller feeding window manipulates appetite, and sticking to lower calories is much easier. Some say keeping insulin low is a huge part of weight being lost. I’m looking for more studies showing fasting - alternate day fasting, extended fasts, or traditional everyday fasts vs. every day calorie deficit, with all calories equal.
Regarding this, you have diet approaches such as the “Metabolic Blowtorch diet” which is essentially alternate day fasting - fasting 36 hours, and eating to satiety during the feeding window. My small N1 experience is if I fast an entire day, then consume 2,000 calories the next day, my weight ends up lower as opposed to the scenario where I consume 1,000 calories both days. This could be only in the short term, as I haven’t experimented with both scenarios a ton. Is this a case of low insulin and increased fat oxidation, or something that would all be equal in the long run?
- Calories absorbed
Similar to the above, I wonder the difference between the effect of someone having one day of a huge caloric surplus vs. the effect of having that same surplus, spread throughout the week. Let’s person 1 has a 7000 calorie surplus in one day vs. person 2 has an extra 1000 calories all 7 days of the week. All activity the same, how would their results differ?
Some people say not all calories are absorbed if all consumed at once, some say for sure every calorie is absorbed. My guess would be somewhere in the middle. I believe if your glycogen is depleted going into the massive caloric surplus, you may see less of a fat gain, as around 2000 calories of glycogen cold be targeted first vs. if you were eating carby treats daily, your glycogen would be full the entire week, and more fat storage would occur. This is my theory, and I’ve heard some suggest this. I’m looking for more studies on this.
Of course there are other variables. Gone are the days where people believe they need to slam a protein shake seconds after exercising. However, protein synthesis, EPOC, and glycogen depletion certainly are a thing, and I believe impact weight gain/loss.
You have other diets like this. such as “The Cycle Diet” where one is in a deficit 6 days of the week, and splurges on calories on the 1 other day. My N1 experience with this is also limited. I’m typically an all or nothing in the sense that I’m either eating no cake or an entire cake. I’ve found that following a day like this with an extended fast typically gets me back to where I was, in a few days. I feel mainly because the calories get balanced out after fasting a couple days, but potentially all the calories are not absorbed?
Anyway, any studies or topics on any of the above, please share!