Alternate Day Fasting: A New Study Breakdown | Educational Video | Biolayne

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A recent study
pubmed.ncbi.nlm.nih.gov/34135...
on intermittent fasting sought to determine how alternate day fasting (ADF) affected weight loss, fat loss, lean body mass, metabolic rate, and various other metrics in free living people compared to people who engaged in either intermittent fasting without weight loss, or continuous caloric restriction (CCR). The treatment groups were
ADF (weight loss): 150:0 (150% of maintenance calories on one day, then 0% the next day, with alternating days)
ADF (no weight loss): 200:0 (200% of maintenance calories on one day, then 0% the next day, with alternating days)
CCR (weight loss): 75:75 (75% of maintenance calories everyday)
This study design allowed the researchers to separate any specific effects of fasting on weight loss & metabolism from calorie restriction by including the ADF (200:0) group since they were eating an amount of calories that should maintain their body weight.
The study design was also extremely diligent as subjects were randomized based on their fat mass index as well as their activity levels. This helped ensure that any observed results were due to differences in the treatment effects rather than the inherent characteristics of the groups themselves.
What did they find? Both caloric restriction groups (ADF 150:0 & CCR 75:75) both lost the same amount of weight, but CCR lost significantly MORE fat mass and virtually NO lean body mass. The ADF 150:0 group however, lost almost 50% of their weight from LBM. Moreover, the ADF 150:0 group also had a greater decrease in total daily energy expenditure (TDEE) compared to the CCR 75:75 group. This was due to a reduction in their spontaneous physical activity (NEAT).
In this video I break down the full study and what the results mean for people who practice alternate day fasting
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Опубликовано:

10 авг 2021

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Комментарии : 824

@christinaherren 11 месяцев назад

I began ADF in February and I've lost 42 lbs. Im now at a healthy weight and no longer in the obese category . I understand it was due to calorie restriction but this is the only way I could do it. I have a tendency to binge and can't overcome it. Adf gives me opportunities to 'binge'/eat ad libitum three days a week. Sorry but that is part of food addiction and ADF is one tool that works for people like me, imo. I don't have a PhD, just a regular person overweight person.

@lamasimon9421 8 месяцев назад

@christinah5586 thanks for sharing your post. We're you diagnosed by a doctor for food addiction, if so what type of Dr? How long did it take you to lose the 42 pounds in trying to find a way to manage my weight with my eating as well

@MultiplexityGaming 7 месяцев назад

yeah I am seeing a lot of conflicting data/tests. At the end of the day, what works for everyone is what they can most easily stick to. Doesnt matter if its calorie in/calorie out, OMAD, IF, or ADF.

@LavidaLovesCoils 6 месяцев назад

Congratulations Christina! I’m just joining my journey with fasting, 36/12. I don’t feel restricted by calorie counting and deprivation. I’m more mindful and choose healthier options during my eating window.

@laquan3661 6 месяцев назад

Same here! Crazy news I fast nearly 7 full days and I lost .6% percent of body fat at the end of day 5 and another .6% at the end of day 6! It was insane. All the way from 18.2% body fat to 16.6%. If you guys want to experience these results, start with same day intermittent fasting first to get used to burning fat for fuel, then ADF, then do prolonged fasting.

@maryann2600 5 месяцев назад

I was going to comment something similar. What these studies don't take into consideration is that it is 20 times easier or more to not eat anything all day than it is to eat below your maintenance calories. With the addition to autophagy, making sure protein is a priority in every meal, and strength training, I think ADF is a winner for me.

@diceymaan 2 года назад

Something very interesting they also found out, was that meanwhile the weight loss was the same, ADF reduced insulin resistance by 50 % more than with the continuous calorie restriction diet. And this is extremely important for people who are type 2 diabetic.

@elizabethweiland2487 2 года назад

And critical for obese people who have stubborn insulin resistance. They also don't account for all the proteins lost during autophagy - burning the proteins that we want to get rid of like excess skin, cancer cells, and other old junk around. We want to burn those proteins. They do not distinguish this, which is a critical gap.

@j.rob.5943 2 года назад

False, that was not in this study

@tatjanakane503 2 года назад

Lower insuline, better fat loss.

@lovelife1867 2 года назад

@@j.rob.5943 cause ppl always connect if to exercise and wellness while it is a system to improve your life rhythm even if you do not exercise.

@MrBiggharv 2 года назад

Yes!!!! I've been saying this 💯

@nounours5016 9 месяцев назад

Hello, as you rightly pointed out, the study involved NON-OBESE subjects. They therefore didn't have as much body fat to lose as people weighing 250, 400 or much more pounds. As a result, the study may be a little biased, since their bodies didn't have enough fat mass, so they were forced to tap into lean body mass.

@chingonbass 2 года назад

when i do continuous caloric restriction i'm hungry all day because of the half assed meals. When I alternate day fast i'm not really hungry on starving days and get to have full assed meals. And yes I lift. But maybe it's different because i have some blubber to loose.

@fatty2027 2 года назад

Do what works for you but as a former gluttonous fatty who has stayed lean for 23 years, you need to eat more high volume low calorie for so you aren't hungry. I am still a hog that likes to eat until I pass out. I supplement my food with "fillers" like lentils, beans(plain), broccoli, cauliflower, onions along with about 6-8iz chicken breasts. 3-4lbs of food but only about 400-600 calories.

@alexandracasados22 Месяц назад

Same!

@olympic-gradelurker 6 дней назад

I've tried high volume food eating and it never worked. I could eat all the low calorie vegetables and still be hungry and unsatisfied. Eating every other day allows me to eat truly satisfying meals instead of meals that were all fluff and no substance.

@leegarryallen 5 месяцев назад

These studies fail at the idea stage. I do ADF and there's absolutely no reason to overeat on your non-fasting days. The idea you eat 150-200% on eating days is just nonsensical

@alexandracasados22 Месяц назад

I agree I just eat for that one day

@thinkingoutloud3358 Месяц назад

Same. I’m pretty new to ADF but so far on feast days I’m barely hungry enough to eat regularly let alone more. So I make sure I eat enough for the day and that’s that, sometimes even if I’m not hungry because I want to make sure I’m eating a sufficient amount of calories.

@theonlyEYEBROWKING 5 дней назад

How long is your eating window after the 36 hour fast?

@Memento__Mori Год назад

Really good content Layne, I've been on ADF for 8 months now. It feels amazing, strenght is good muscles feel nice and pumped even on fasted days when I work out. No hunger when fasting, hyper focus, 0 negative effects on me personally. Thanks for the video eventhough it shone some light on my knowledge of ADF I will still stick by it untill I no longer feel like it is benefiting me. So far this is the perfect stratetgy that fits my lifestyle and its working :)

@juenmmonterrey7767 9 месяцев назад

i had been fasting , doing 16 /8 , then some days omad , i was eating few calories and i started loosing hair and eting dizzy... i have now replenished potassium and magnesium levels . i still need to loose weight. does ADF deplete you of minerals and vitamins??? have you gotten dizzy , in these 8 months?? do you take supplements and vitamins??

@ingridmilliebobby-brown7653 9 месяцев назад

@@juenmmonterrey7767Ideally, you would eat close to double the fat from protein and double caloric intake on feasting days with an ADF schedule than you would on a regular 16:8 alone, with no lack of electrolyte consumption whether you're fasting or feasting; that way, you remain in caloric deficit and in a fat adapted state without depleting minerals. In other words, eat your fats, maintain ketosis (this should happen regardless if youre fasting), get your electrolytes and your salts, and low impact exercise should get you to your goals on an ADF schedule. Apparently, a state of ketosis burns through salts so that may have been why you were dizzy, so again, keeping your minerals up is essential. Once you hit your goal weight, consider switching back to 16:8 as ADF is debatably sustainable, especially where muscle building is concered. Based on Layne's videos, carbs may be necessary to reintroduce if muscle building is uour next goal. For me personally, I often look for information on eating low carb and fat reconstitution but it seems the body will switch to fat adaptation for energy but reconstitution may require carbs. Either way, I digress; ADF is great for relatively shorter term weight loss goals but definitely do not skimp on calories, fat from protein or minerals where feasting days are concerned. Good luck on your health journey.

@cspinto7atUtube 5 месяцев назад

The study was done on people who were not obese. ADF is useful only to reduce obesity and will not benefit people who aren’t obese.

@sonderexpeditions Месяц назад

Same. I love it.

@StefanVrecic 2 года назад

Great vid, nonetheless I've had much better energy, strength and mood and long term results with ADF and fasting vs caloric restriction after many failed cuts where I rebounded 100%, the weight re-gain after cutting with ADF was much less! However it's not for everyone

@SLees-tv7gh 2 года назад

I agree, it really works for me.

@vigilantezack 2 года назад

The main downside discovered in the study was loss of lean mass. Nobody wants to loose much mass during a cut. Nobody wants to drop scale weight only to find they still look fat "skinny fat" because all their tone went away. I think day-long fasts are beneficial a few times a month. A multi-day fast a few times a year. The longest I fast during calorie cut is just skip breakfast maybe.

@Prog47 Год назад

Do you eat double the protein because you skip a day of eating or just normal protein?

@nickmontanaro9638 Год назад

Fasting really does help break food's hold over me mentally. I think that's it. I just make sure that may weekly caloric intake doesn't come anywhere near my weekly maintenance number and I'm good.

@nickmontanaro9638 Год назад

@@Prog47he explained why the answer is no to that. You can't eat more protein tomorrow to make up for a protein deficit today. Not after an entire day or after extended fasts.

@nomaderic 2 года назад

Currently almost 6 weeks into rolling 48s. (One meal every 48 hours) Im down over 25 pounds. Im go to the gym every other day. I heavy squat 4 times a week and my strength has been skyrocketing as well as muscle growth. I know alot of it is "newbie gains" but why not use it right now. I'm losing 1 pound every 2 days and I'm gaining muscle. My squat has gone from less than 100 pounds to 225. My bench has gone up 50 lbs as well. Every single thing is done properly though, I make sure to get more than enough sleep. My refeeds are strategically planned with adequate amounts of protein/vitamins etc and I listen to my body to know if I'm not recovered enough and lower my gym output temporarily if I do. I was around 230 and idk maybe 35 40 percent bodyfat. Today I weighed 193. I plan to get down to 170 to 175. Once done I will no longer do this. I will transition to omad while eating maintainence, before slowly getting into a surplus and beginning to gain.

@AlteroCoach 2 года назад

It's awesome! Thanks for sharing! I think it's working for you well because you still have plenty of fat on you and it's sparing your lean muscle tissues. That experiment of ADF was on lean people. Thanks for your good example people should not be afraid of fasting. And my congratulations on your spectacular results!

@bunny2chandu 2 года назад

@@AlteroCoach great point mate

@pokefan5ever 2 года назад

@@AlteroCoach I would be really curious to hear what you think the threshold would be when a person gets too lean to do ADF anymore. I’ve done both ADF and CR for weight loss and I seem to gravitate towards ADF more, but I still have 50 pounds to lose.

@AlteroCoach 2 года назад

@@pokefan5ever I think the threshold would be around 15% body fat for men and 20% for women. And still, there are a lot of other variables that may play a role in how much you lose muscles if you go even below. Anyway, for you, my friend, it's still too far to worry about. ADF is just a tool to reduce calories without counting calories. For someone, it's easier to not eat anything for one day than to count and cut calories. As we can see from the research ADF may not have enough advantages for metabolic health. I prefer to fast for 3-5 days for all those awesome benefits of fasting. But for just losing weight any way of CR can be good with fasting or not. As long as a person can stick to it and get the results. Other things are not that important and mostly overrated.

@enntense 2 года назад

Just my 2 cents here. I think if you cut massive weight planning to gain muscle "later" you are going to be sorry. You need to slow down. As they say, you didn't gain the weight in 3 months..

@FitnessToday69 2 года назад

Anyone that would practice ADF for weight loss would never eat 150% to 200 % every other day. They would eat nothing one day, and then maintenance or slightly under maintenance calories on eating day. And they would do that continuously until they reach their goal weight.

@danieltemelkovski9828 2 года назад

So you're saying they typically average 50% below maintenance cals over both eating and non-eating days? That's basically a starvation diet. ADF must really be some magic bullet if people can adhere to starvation cals for months at a time. (The math for someone whose maintenance is 2000 cals: [2000 + 0]/2 = 1000 = 50% below maintenance.)

@michaelfox6609 2 года назад

@@danieltemelkovski9828 yes, that's exactly what he's saying. But it makes sense doesn't it? Over all 50% below is because you're not eating one day and eating mostly 100% the next. No, it isn't a starvation tactic. Restricting calories daily only to hit a wall while losing more muscle in the long run thus burning less calories than before is the true starvation diet.

@danieltemelkovski9828 2 года назад

@@michaelfox6609 Lol, do what you want man. But if you think 50% under maintenance is a good idea, good luck.

@michaelfox6609 2 года назад

@@danieltemelkovski9828 loads of people do it as their life style. We are talking eating whatever you want every other day. It's not gonna damage anything. Stop being lazy and do some actual research on the matter.

@danieltemelkovski9828 2 года назад

@@michaelfox6609 Firstly, it's immediately doubtful that anyone is actually maintaining 50% below maintenance for any significant period of time, because that is insanely low. So if they think they are, they are probably just miscounting their calories. (Something that is extremely likely for people who use words like "eating whatever you want" - as though fasting every 2nd day magically discounts the calories you had on eating days.) Secondly, if people really are eating 50% below maintenance for significant periods, I can't wait to see - as Layne calls it - the "after the after" photos, when their weight rebounds like crazy and they regain all the fat they lost plus another 10lb for good measure.

@diceysituation833 10 месяцев назад

This study is misleading. The group of people that were tested on were healthy. I wouldn't do alternate-day fasting if I was, since I know it would affect my muscles. Alternate day fasting is for people who are very overweight, and have the fat stores to use as fuel. The body will always prefer burning through that fat if it can afford it than it would in taking an equal amount of it from muscle

@TheDtjlane 2 года назад

Awesome video! Thanks Layne. I always feel better having you break down these studies for me.

@alexeivernyi2910 2 года назад

I hope this opens up some people’s minds. Layne changing lives for the better 🤘

@janellinell4552 2 года назад

Fasting has reversed my aging my skin is glowing!!! I did an alternate day fast but on fasting day I only had 500 calories of protein (meat or protein shake) still lost weight. Weight train on feast days very important

@Macatho 8 месяцев назад

Did you weight train before starting intermittent fasting? Cause and effect... cause and effect

@leah.ludovici 5 месяцев назад

Cut the 500 calories on your “fasting” days, your health will improve significantly

@a_fuckin_spacemarine7514 2 года назад

Intermittent fasting is great for people like me who enjoy eating loads of food all at once! I hate eating smaller meals, and often find that I eat more that way, same as if I actually count my calories, I get too caught up in it and always end up binge eating. My only rule is 95% of what I eat is made up of whole foods prepared by meself. Neat video

@loftonrudolph7586 Год назад

Since I started fasting I noticed I dont like little snacks. Just one or 2 medium size meals. This has been a factor for my weight loss because I dont "eat between meals"

@Parker_Miller_M.S. 2 года назад

Great breakdown of the study doc! when I was writing an article about IF/TRF just to learn more about the evidence base for the topic, I came to similar conclusions as it relates to lean body mass loss/retention, applications for athletes, NEAT, and overall body composition compared to continued energy restrictions. It was awesome to meet you at ISSN St Pete and chat, hope to see you in Fort Lauderdale next year!

@GuitarLegendvideos 2 года назад

Awesome video. Thanks Layne

@bills6583 2 года назад

The editing on this one was great and your break down was very informative love this style

@hard2getitrightagain314 6 месяцев назад

This seems to be the study where the fasting group was defined as 500 calories per day on fast days. That's not fasting.

@leah.ludovici 5 месяцев назад

Exactly

@Paddy-von-Sanchez 14 дней назад

Are you serious? If so then this whole video is pretty deceptive!!

@hard2getitrightagain314 14 дней назад

@@Paddy-von-Sanchez that was exactly my point

@Paddy-von-Sanchez 14 дней назад

@@hard2getitrightagain314i know! I was just shocked at his failure to make that clear.

@Paddy-von-Sanchez 14 дней назад

@@hard2getitrightagain314 I know! I'm just shocked that he didn't make that at all clear.

@thomasschroedl336 2 года назад

Great video, thanks for the breakdown! This helps me frame in my mind fasting as a tool, the effects of which on non-exercise activity levels and lean body mass are things to really keep in mind!

@DavidCooper71 2 года назад

Hi Layne, cool study thanks for sharing. Regarding fat-free mass and fluid. Just controlling intake doesn't account for differences in output. It's reasonable to assume that the fasting group was losing more glycogen on fast days. Carbs are stored in glycogen with 3x their weight in h2o. Hypothetically, that could make up a significant difference.

@stevencollins6216 2 года назад

Other research from randomised controlled trials have shown far less LBM loss on ADF when exercise was introduced to the equation, which shouldn't surprise anyone. Other findings from ADF research shows greater fat oxidation (and lower carbohydrate oxidation rates) as well as improve metabolic markers. In short, ADF is a viable body composition strategy, which could have greater overall health implications compared with continuous energy restriction.

@naturalaquatreasures 2 года назад

Well said.

@wowzers1237____ 9 месяцев назад

Care to cite the other research you're referring to? Title of the study? Would love to take a look.

@Melesniannon 2 года назад

The lack of protein storage is a really important point that I think cannot be stressed enough in videos on this topic. I've done 16/8 IF for years and I wouldn't want to go back to adding a meal and redistributing my caloric intake, but a protein shake could absolutely be on the table.

@Cork_UO 2 года назад

What do you mean by a lack of protein storage?

@Melesniannon 2 года назад

@@Cork_UO As Layne mentions in the video our bodies have only a limited capability to store amino acids, unlike glucose (carbs) which can be stored as glycogen in muscles or liver, or fat, which is stored as adipose tissue and around the organs. Since fat can be used to create glucose when needed (which incidentally uses proteins), you have as much glucose and fat as your body can store fat. This isn't the case for proteins, our bodies can make some proteins but the 9 essential proteins can only be consumed. So protein availablility in the body depends on the availability of those 9 proteins primarily (consuming others is bonus of course) and what I understand from this video, there isn't a lot of storage space. I guess they're available as long as they're in the bloodstream but I'm no expert. Excess proteins will likely be oxidized for energy, I don't know if they can be converted to fat and stored (would guess so but not sure), and I guess they'd otherwise just be excreted.

@Cork_UO 2 года назад

@@Melesniannon The part you are missing is that your body can also convert excess protein and some fat into glucose by a process called gluconeogenesis. Glucose creation in the body is not tied to only carbohydrates.

@Cork_UO 2 года назад

@@Melesniannon Although technically you are correct that you can't store protein in the body it's also technically correct that you can't store carbohydrates in the body. Both have to be broken down through different metabolic pathways in to glucose for storage. You wrote "glucose (carbs)" implying that the body only makes glucose from carbohydrates which is false.

@Melesniannon 2 года назад

@@Cork_UO I didn't miss that, I literally said that "Since fat can be used to create glucose when needed"... Taking my comments out of context isn't a very nice thing to do. It also changes nothing about the fact that this is about protein consumption, storage (or lack thereof) and use. I referred to the other storage types merely to indicate protein has no equivalent of either glycogen storage or fat storage. Incidentally glycogen is a carbohydrate so it is technically NOT correct that you can't store carbohydrates in the body.

@pokefan5ever 2 года назад

Hey Layne, I would love to hear your thoughts on another study done with ADF and CR, especially as someone that has used both to lose weight. It was a study done in 2016 by Catenacci et. al. You’re probably already familiar with it. In the results, they talk about how the RMR after the 8 week period in calorie restriction had fallen more than the RMR in the ADF group. Additionally, the ADF group, during the weight regain phase, gained more lean body mass than the CR group did. Could this mean that ADF somehow causes a temporary reduction in LBM, but it gets built up again quickly after the fasting periods are over? I hope this doesn’t come off as a dumb question. I have a Master’s, but it’s in IT and I’m not as good at breaking down nutritional studies, their results, or their methodology as well as you are. I would be very interested to hear a breakdown or explanation for the results 😊

@JWB671 2 года назад

Nutritional studies are pointless. Experiment on yourself long term to figure out what you respond to.

@ErBeary 2 года назад

I am very familiar with the study that you are referring to. The difference in the results is the study participants. The study that you mentioned was conducted with obese adults, while the study that Layne mentions was conducted with lean adults. Why on earth would a lean and healthy adult benefit from Alternate Day Fasting?! It literally makes no sense. I studied food science and nutrition for 2 years at the collegiate level and independently for over 17 years. The human body is smart and will not break down muscle mass if if has plenty of fat stores to utilize. It just doesn't make sense.

@pokefan5ever 2 года назад

@@ErBeary Thanks for the response! That was my experience as well. After losing 90 pounds with ADF and starting out morbidly obese, my muscle mass seemed to be perfectly fine and was even higher than average, according to my DEXA scan at least. It makes sense that leaner individuals would lose proportionally more muscle than obese ones. I still don’t understand why they would even measure this for lean adults or what kind of practical application there could possibly be in lean populations using ADF, considering they aren’t the ones needing to lose weight.

@stacybb3943 2 года назад

@@ErBeary I agree with your reasoning! Honestly, I think this study was essentially useless. They should have used overweight people.

@Prog47 Год назад

@@pokefan5ever Hey Kristy. Can I ask about your protein intake? I now take 160g of protein while eating 2300kcal. I'm losing 1kg per week but I've always liked fasting. It comes naturally to me and used to do 24h fasting all the time. About the protein, if I eat 4 days per week doing ADF does that mean my protein will be (7 x 160g) / 4 = 280g ? Or should it be 160 because as Layne said, protein only matters on a meal to meal basis?

@omcctwg 2 года назад

Really enjoying these style of breakdown videos Layne!

@azulsimmons1040 2 года назад

I like fasting on occasion. Seems to clear the system and I feel better doing it now and then.

@linuxmanju 2 года назад

+1 I do it once in a week or bi week for 18/24 hours. Intention isn't to loose weight, but does one thing very good.. cleanses your digestive system. More than one day, start loosing muscle and feel like shit. Been there and done that Keto + OMAD, got results on the scale, never felt healthy and had huge issues with sleep. TSH shot up to 7. Now I eat everything except free sugar ( for the lack of term ), TSH back to normal, and sleeping 8 hours. Put on some good muscle mass and feeling healthy and active.

@sourobhdas1235 2 года назад

Absolutely amazing! Thank you for such videos.

@fernandorosales2789 Год назад

Tbh the most interesting findings for me were the unrestricted fasting group. Their bodies basically signaled how much go eat to maintain. It's really interesting how many mechanisms the body has in place to keep us at more or less the same body mass.

@tfu9137 2 года назад

Great vid!!! BioLayne droppin it!!

@AgingNaturallywithJodylynn 2 года назад

I always wondered about losing lean body mass on alternate day fasting, due to your other videos on protein consumption and how protein is not stored. This study does not surprise me. It confirms what you have been saying all along. Great information. Thank you. ♥️🙏

@onepunchflan3071 Год назад

Not really

@fit_actress 2 года назад

Makes soooo much sense !!!! Thank you so much for this video !!! ❤️🙏🏻

@matthewhealey8593 2 года назад

Thanks Layne. Reliably putting out interesting, relevant, logical information we can count on to help make our own conclusions-We appreciate you.

@popelgruner595 2 года назад

I would re-think the part on the reliability of his information... He hasn't told the viewers everything on the study. A study that was flawed. If he had done it right he would have pointed out that the sample group of participants was small, way too small to conduct a serious study. He would have pointed out that a study on WEIGHT LOSS was performed on LEAN HEALTHY adults and only ran for three weeks and that one of the affiliates of the study is Nestle, a firm best known for their sugary high caloric foods and drinks.

@sdragnut Год назад

Thank You!! this was a great video and study. Looking good too!!!

@makenziezeman3120 2 года назад

I freaking love these research breakdowns Layne!!! Thank you.

@popelgruner595 2 года назад

I wish he would have done it properly. He hasn't told the viewers anything on how this study was flawed, how few people actually participated in the study, how short the study ran, why a study in WEIGHT LOSS was performed only by LEAN HEALTHY adults, not overweight ones, and why he didn't mention that Nestlé actually affiliated with the study, a company best known for high caloric, sugary foods.

@BrunoPorro1618 2 года назад

@@popelgruner595 i haven’t looked it up, im about to, but is that mentioned in the study? (Nestle being affiliated)

@popelgruner595 2 года назад

@@BrunoPorro1618 "Nestlé Health Science, Translation Research, Avenue Nestlé 55, CH-1800 Vevey, Switzerland." Number 5 of the listed affiliations.

@RichKaySSC 2 года назад

Wow. What a great study debrief! Illuminating. Thanks and much appreciated Doc. One ?, so to retain lean muscle on ADF, would it be beneficial to drink a protein only shake on the fasting day to fill the wood shed of amino acids? Thanks in advance for your sage advice.

@Stanthemanmusic9 2 года назад

I eat once a day, The Best move I made in my life. I work out every day now. I am building muscle and it's noticeable. People indicate to me all the time they see a difference. I am 58 years old. It's working for me,.There are many benefits.

@MMAoracle 2 года назад

How did they lose the same amount of weight when having the same calorie restriction if their energy expenditure varied between the two groups)? Due to higher amount of weight loss coming from fat (which is more energy dense per gram, meaning that in fact you lost more calories)?

@everready2903 2 года назад

I've done this. Worked quite well. Your metabolism doesn't slow down and you can burn some fat every other day. Patience is key what loss. You were patient putting it on lol

@thepurplebox380 2 года назад

Thank you Layne! Your work is so valuable!!

@popelgruner595 2 года назад

It is not, believe me. Go and read the study yourself, then come back and tell me again that this video is valuable.

@thepurplebox380 2 года назад

@@popelgruner595 Buddy... Even if I grant that this video is not valuable, his work in general is valuable. Layne helps people with a lot of stuff. Including, but not limited to: 1. What to look for in a paper 2. How experiments should be designed 3. How to spot misinformation Don't be a whiny child just because fasting doesn't work the way you'd like to think it does.

@carmelitacorreia2415 2 года назад

I'm so glad i came across your video you!you broke this down so well

@markblayney6338 2 года назад

Awesome analysis as always layne 👏

@00HoODBoy 2 года назад

thank you as always for providing these updates

@dan0872 2 года назад

My thinking after watching this has done a 180. I have 2 questions though... 1. This study was done with people of a normal weight/BMI if I recall. Would the scale lean towards ADF if you had a substantial amount of weight to lose? 2. This study was only a month, I hear cutting calories would start to plateau weight loss after approx maybe 2-3 months. Is that theory true?

@TabithaDavis 2 года назад

Yes, I feel like if you chose pretty overweight people instead, that makes a difference. I'd like to see THAT study.

@profundisconfutatis8093 2 года назад

The best weightloss I've had has always been from one meal a day. I don't really care what the studies say, right now I'm lifting all the time and eating one meal a day, once or twice a week when I can actually go to the gym I eat twice a day. That said recomping is pretty easy this way, last time I lost about 20 lb and then coasted for about 7 months, I've started again and I've lost about 11 or 12 lbs while putting on some of the muscle I used to have back on. I think the most significant thing for me, is that fasting seems to hit my visceral fat a lot harder, standard caloric deficit seems like I lose a lot of sub fat but keep all of my midsection

@nickmontanaro9638 Год назад

I have found visceral is the FIRST to go when fasting. My barrel belly is the first thing to go when extended fasting.

@leah.ludovici 5 месяцев назад

“I don’t really care what the studies says” Ok? Good for you

@supimsatan 2 года назад

Probably the best studie i have heard on diet plans.

@sapiensplayground2892 2 года назад

Thank you Layne! Thats great stuff

@williamg7254 2 года назад

Great breakdown as always. P.S I love your T-shirt!!

@DrAlexStrahle 2 года назад

Very solid video! Thank you Layne for all that you do.

@popelgruner595 2 года назад

Very solid video? Excuse me Doc, did you really earn a Ph.D. or is it just an MD? If you don't mind I'd like to point out some of the flaws of the study: - tiny sample size: the number of participants was smaller than 20 people - a study on WEIGHT LOSS with participants that are SLIM HEALTHY adults - the study only ran for THREE weeks - one of the affiliates is Nestle, a firm best known for sugary, high caloric foods...

@danieldenona3806 10 месяцев назад

@@popelgruner595 wow - thats crazy.

@markkayhaston 2 года назад

Finally a study I can relate to! Perfect breakdown too.

@ColinDeWaay 2 года назад

Great study and great breakdown of it thanks Layne!

@xan1716 Год назад

Hey @biolayne -- if the caloric intakes between the adf and the cr groups are the same, and the weight loss outcomes are the same, shouldn't the tdee's be the same as well? (The adf group had a reduced tdee, right?). Does it have sth to do with the fat vs lean tissue loss difference across the groups?

@EM-xn2ow 2 года назад

Man, you do this so well.

@brianduynguyen 2 года назад

Thanks Layne for breaking this down!

@kevinmulder919 2 года назад

Great video sir! I appreciate what you do.

@redhidinghood9337 Год назад

Damn that's a good study, and an amazing presentation of it as well. I'm looking to start losing weight these days and was thinking of doing intermittent/day fasting but just calory restriction may be better

@roulaison 2 года назад

Awesome breakdown and presentation. Thanks.

@heavymetalfitness2091 2 года назад

Fasting? Oh you mean sleeping?

@DanielPerez-nl4rz 2 года назад

I've had great success with adf while lifting. The best part of adf is that it was the easiest way for me to restrict calories long term. At the end of the day/week/month/year its all about CICO. ADF has been the best tool I've used to manage this.

@adityaaddrix9679 2 года назад

Please tell us more. I do the same. How did you manage your gains? Do you eat more on feeding days?

@DanielPerez-nl4rz 2 года назад

@@adityaaddrix9679 I eat whatever I want on my eat days, but have found that my cravings for unhealthy foods has decreased dramatically. After my lifts I always have ~40g of protein (shake or chicken) even on my fast days. If my muscle building progres slows down I will consider shortening my fasting time, but for now I'll keep doing adf.

@troynelson6176 2 года назад

This is fantastic information. Thanks!

@shannonpoindexter5480 2 года назад

Great breakdown. Thank you!

@sassyjj 2 года назад

I think it really depend on the person if you are losing muscle doing ADF. I am gaining muscle quickly and I've been doing adf because it gives me the most energy while having a work out schedule. I've always bulked quickly no matter what it's just my genes. I do less on my fasting days though for sure. If I am socializing or have an event I work my schedule to have that be an eat day and sometimes double up on eat days.

@rdance3 2 года назад

At the age of 56, in a 5 month period, while IF 18/6, I lost 6 lbs of fat, while gaining 3 lbs of muscle. By DEXA Scan, I went from 13.0% bodyfat to 9.9%.

@rdance3 2 года назад

Calorie deficit of about 250.

@TheKiltedGerman Год назад

Very interesting. I've been doing OMAD for a couple years now with occasional multi-day fasts, and it's worked really well for me. I wonder if the body takes longer to transition to a new eating window than a few weeks.

@user-ef2xl4ol3i 2 года назад

Great video! Very interesting as always!

@ItsMish 2 года назад

Makes sense that I would see Tobio-Chan on a vid about nutrition 😳

@Mrbluefire95 2 года назад

I definitely think the fact that the body doesn’t store protein very well is the biggest argument for continuous calorie restriction being superior. That being said, the psychological factor is a major component in a diet being successful, so I think that if fasting is required to even get a caloric deficit in the first place, then it’s not worth writing it off.

@ZeRo-yc7zf 2 года назад

I completely agree. Trying to change my eating habits to 5-6 meals a day and spread out protein just completely derails me on a diet. As someone who used to be totally obese I’m best just eating strictly when I’m hungry. If I force myself to when I “think” I need to eat it leads to binging and terrible eating habits and I’m starting to think it will benefit me better if I go long periods without eating if I’m not actually hungry during that time. I think I’m better off being patient with muscle gains in the name of staying at a healthy weight

@markgillespie3971 2 года назад

I think a better approach is to not completely fast on the fasting days but to have 500 cals or so of mostly protein to prevent the muscle losses.

@BOBANDVEG 2 года назад

Humans already had a fasting cycle. Most people have dinner around 6 o'clock at night....then they dont eat anything until the morning....that's when we "break the fast" (breakfast). Just do this everyday , itll work out lol

@BrunoPorro1618 2 года назад

@@markgillespie3971 absolutely! i was thinking the same thing!

@Cork_UO 2 года назад

What do you mean the body doesn't store protein very well? And what would that have to do with anything?

@indy1440 2 года назад

My take away is eat light in the morning cause I like how it feels and have a nice dinner during restriction. Thanks for breaking it down.

@aplant5174 2 года назад

Soooo what if u alternate day fast but have a protein shake with half your body weight in grams of protein the night of your fasting day? Would that prevent the protein synthesis from decreasing at least a little bit? Or would it make no difference?

@CJ_Azek 2 года назад

Love these type of videos.

@Mindsetsandreps 2 года назад

What a great, comprehensive study.

@federicobergonzini6718 2 года назад

Thanks for this quality videos

@davidjd123 2 года назад

I combined calories restriction with the occasional "fasting cycle" every other week or so, calorie resitriction should be the foundation to anyone weight loss journey, then using alternate day fasting should be added once you get the hang of calorie restriction.

@salgallo7904 2 года назад

Is the BMR slowdown just because it takes less energy for a smaller person to function, or is the BMR slow even for the new lower weight? Also is BMR determined based more on weight or lean mass?

@kevk3853 7 месяцев назад

Great video/analysis. And great paper. I did ADF for a month and definitely noticed decreased NEAT towards the end of the month. I maintained strength and lost most of the fat around my waist, which was great. I think you have to keep in mind that the people enrolled in this trial were already lean and didn't have excessive adipose tissue prior to starting ADF. That probably can explain some of the muscle mass they lost vs CR people. I think ADF works well for fat loss for select people with excessive adiposity and - I may be wrong - but I don't think obese people would experience as much muscle loss.

@hefferonjoe 2 года назад

The house/wood/amino pool analogy was excellent

@Stuke51 Год назад

Fasting is the only way I’ve successfully adhered to a calorie deficit. Intermittent or prolonged, never really tapped into alternate day fasting. I definitely do care about preserving lean body mass so this is making me rethink my approach. May switch to bone broth fasting this time around so that I’m still achieving daily adequate protein intake and see how my strength loss compares to previous cutting cycles. Very interesting study!

@nickmontanaro9638 Год назад

How.would bone broth give you adequate protein?

@theinvisiblewoman5709 11 месяцев назад

You can do a dirty ADF fasting. So on that 36 hour fast have your bone broth (staying under 100-500 calories) and then on that feast day eat your calorie goals. I also like to exercise on my feast days which will minimize muscle loss.

@LvUhcX 6 месяцев назад

@@theinvisiblewoman5709I find ADF helps best even if it’s dirty… my cysts popped 😮 and stomach tighten

@AncientYouth64 2 года назад

most people always miss the detail, who'd have thought that lack of unconscious movement might be the reason for lower body weight loss

@HALFAMAZINGTV 2 года назад

@14:40 is key context in terms of if you are trying to build muscle. If IF works for you, keep doing it. There will always be studies that benefit/hinder every sub-group. Adhere only if applies.

@DaPokeBoss 2 года назад

Do you know if any well done studies have been done on protein modified fasting?

@josepht2127 2 года назад

I do eat 16:8 time frame because it seems to work for me. Not for weight loss per say but seems to keep my lipids and glucose levels in check. Plus 16:8 vs alternate day seems to work also in way of keeping my muscle mass. Still crushing my deadlifts:-)

@ocaraevil 2 года назад

Great video. probably some of the lean mass content was water and glycogen , not eating you drink more water(so you pee more) and less salt and less glycogen(fasting depleats more/faster the glycogen). and other studys show that the body do not lose that much muscle by fasting 1 day.

@Seda1979 2 года назад

Great video Doc Norton (PhD). I am all about IF but I do a 17/7 split about half the week, cause I'm a night shift worker and I'm trying to cut weight. I still hit the gym on most days (average 6 days per wk) and I Iift at an RPE of 8 or 9. I saw this study before you did this video and it got me to thinking about IF as a "weight management tool". I am not an obese person but I do have a fair amount of fat to lose. It sucks because at 42 the metabolism doesn't hit like it used to. That said, I am as strong as I have ever been, and I am consistent with my fitness routine. But now I am leaning towards ditching IF on all days save for aerobic training only. Btw I currently lift during my feeding window, but I think I may need more hrs in order to fit my daily protein intake in. Your thoughts/advice.

@Macatho 8 месяцев назад

If IF is bullshit, don't you think "feeding windows" also are? #thinking

@BearFackerr 2 года назад

Awesome video's, very well explained

@joerockhead7246 2 года назад

Vegas sport's book has the Fung over/under at 2. :) Great video, Layne. Thank you.

@jordanmedwell 2 года назад

Fasting or pushing my first meal of the day forward definitely helps reduce cravings and overeating for me. Especially the junk food

@MrMoogle 2 года назад

Same here. If I don't eat breakfast, I'm typically not hungry until mid afternoon. On days where I force myself to eat breakfast, I'm hungry again before 11 am. Once I start the system, it just wants to keep going regardless of carbs, fat, protein in the breakfast. Once I eat, I want to keep going and not snacking becomes much harder than if I just skip breakfast entirely.

@djmumbower9674 2 года назад

Hey! Loved the Video, but the link to the study doesn't appear to be working!

@teamdoberman4372 2 года назад

Layne, could the lowered activity play a role in the difference between fat loss?

@ivonkraljevic 2 года назад

excellent explanation!

@theweekendstead8657 2 года назад

Correct me if I'm wrong or if I misunderstood, but if the calorie restricted fasting group lost about the same amount of weight as the continuous calorie restricted group (both groups consuming equal calories overall), and if the calorie restricted fasting group showed lowered energy expenditure, what accounts for the equal amount of weight loss in both groups? Could it have to do with the fact that the continuous calorie restricted group had more fat loss vs. fat+fat-free loss in the fasting group?

@yoijoe13 2 года назад

Hay Layne can you do a video on weights vs resistance band training and positives and negatives to muscle growth for either

@justified2065 5 месяцев назад

On ADF, I love that on my fasted day, my cardio is crazy cause the fat utilization is very high plus I only workout on non fasting days, which is the key for me.

@CrunchyVargas 2 года назад

My major question is if i'm doing ADF but I'm also lifting 5x a week will I maintain my muscle? I find ADF so much easier than constant restriction bc I have a hormone imbalance (thyroid stuff) and my appetite is disproportionate to my calorie needs. So ADF and intermittent fasting has been so helpful, bc once I eat, my appetite becomes very strong. Should I go back to IF instead of ADF?

@NegativePressure 2 года назад

I'd love to see this study exactly redone with obese subjects. I feel like the amount of fat free mass lost would be much lower. That is just my guess but I'd love to see the science either way

@Rolroorlo 2 года назад

The house analogy is awesome

@TheHookUp 2 года назад

I'm interested to know what you think about the relationship between alternate day fasting and the diet breaks that you like. It seems like being able to eat 150% of your maintenance might feel like a diet break (even though your diet was just starving yourself for an entire day).

@RO-LDSLNGR 2 года назад

BAMF!

@nvass99 2 года назад

Sounds like a good way to develop an eating disorder

@JonathanRoyer 2 года назад

Y’all just missing the point here! At the end of the day, it really comes down to dietary adherence (the form of restriction u personally find the least restrictive) to achieve your goals. As long as you’re in a calorie deficit and getting enough protein, choose the “Diet” or form of eating that feels the easiest for you and able to stick to for a long time.

@tahrangotla3296 2 года назад

Diet breaks every other day? Doesn't seem like that's what layne defines as A diet break

@punxsutawneyphil3944 2 года назад

Well the part where you starve yourself for an entire day is the problem since you don't get protein in and will lose lean tissue. As he said in the video.

@diceymaan 2 года назад

One of the most important factors here, is the time - a month. A month is not enough time to hit a plateau and once you hit that plateau, ADF is gonna be looking at the limited calories diet in rearview mirror. Not only that, but the limited calorie diet is gonna take down your metabolism, not by 25 % but it will. However with ADF, your body has a much more difficult time to plateau, especially when there's parties, holidays, and vacations where you can feast two days and then fast, so your body does not get the indicators that it needs to protect life. A great way to negate the lean mass loss, is to eat 200-300g (7 - 10.5 oz) steak on the fasting day. Another way to negate it is to go lifting weights, you'll build muscles, especially if you are a noob, and will still be slightly on surplus in muscle mass. Since this only was a month long trial, they did not see it, but at some point the loss of muscle mass will stop. The point however is, if it works for you, do it. As long as you are losing weight and it's something you can go on with forever, do it :)

@satanicpornocultshop 2 года назад

could adf work better if you eat some protein powder on "fasting" days? (that would be like 300kcal and 60g protein)

@mcfarvo 2 года назад

I did ADF for about 3 months a couple years ago (as more a personal experiment in self-discipline rather than some optimal body recomposition or health/fitness protocol), and I would say my n=1 anecdotal/empirical data supports these data. I much prefer 4-6 feedings during my waking hours every day ensuring an even dosage schedule of protein especially. If I'm cutting, it's a matter of simply reducing each meal rather than cutting out meals or truncating my feeding window.

@Macatho 8 месяцев назад

n=1 is exactly like n=0, useless.

@Methodius7 2 года назад

What if i want biggest possible muscle mass but if I eat whole they I just over eat and its just much easier to not eat half of the day than control myself?

@tannerhewison2579 2 года назад

Great video. Thanks.

@DanHarayda 2 года назад

Very good video. Thank you

@DPGBehler 2 года назад

So this has me wondering, it’s pretty much agreed now that BCAAs are largely useless when you’re getting enough lean protein. Would drinking BCAAs during those fasting periods mitigate the loss of fat-free mass then? Or am I still misunderstanding BCAAs or something else?