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.
@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
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.
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.
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.
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.
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
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.
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.
ADF works well what I do is 2000 calories on Feast days and 500-750 calories high protein on off days. Minimize muscle loss but I'm not going 3000 calories on FEAST days ......better distribution of protein to preserve lean mass. Lost 50 pounds so far. Going strong I have a lot more to lose like 100+ 50 pounds in only 3 months.
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.
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.
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.
Why oh why did they have to use 150:0 instead of 100:0 or simply ad-libitum? It genuinely bothers me because I want to see the real data. I wanted so badly for my reality to be shattered here. It's almost as if they set these parameters conveniently hidden under the guise of being pragmatic to the data (equal caloric intake) in order to get a desired result. That could very well not be the case, but it still bothers me because I feel like we have missed out on a real opportunity with this study. For context, if you ever do true ADF for any extended period of time and you eat ad-libitum on your "feed" days, what you will notice is that on average you will eat at around daily maintenance and actually slightly less than your baseline. This is not just my own subjective opinion, most people will find this to be the case, though there are obviously outliers. This would have resulted in greater weight loss, but I don't care about that, we don't need a study to understand that.. I care about all of the other bio marker data, it would have served as real and true insight for people based on how they would naturally behave fasting this way, not forcing themselves to eat 150% baseline on feed days. I'm not saying the data would be any different (other than the weightloss), but what is frustrating is that now we will never know. And it would be really nice to know and have this study to lean on, instead we are left with more ambiguity.
they didn't mention the training they did on fasted days? if participants worked their muscles to failure, i don't think they would have lost lean muscle tissue.
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
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.
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.
@@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.
Duh. Well of course the ADF group would lose lean body mass if they're of normal BMI to begin with. It'll be far more helpful if the study was done on obese people. Why would a person of normal BMI even want to do alternate day fasting?
It doesn't say if they were in ketosis or fat adapted. Ketones protect your muscles while you're fasting. 4 weeks is too short anyway to become fat adapted even if they were doing keto which it doesn't say.
For those that are overweight with body fat, why would the body choose to burn important tissue such as muscle over it's naturally stored energy source (fat).. Something doesn't make sens with this study. Also why was it only a few weeks long study? How can that measure anything reliably.. A single bowel movement that day could affect the results..
A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults In *lean* adults?! Lean, why would anyone study that? So, I guess, we won't see many *lean* youtubers posting videos about their fasting weight loss experience. Of course there are benefits of fasting to lean people, too... mental clarity, autophagy... but 'we are not paid to do that'.
But you didn't say WHAT they were eating. For me, it matters a lot what I'm eating. I can eat fat all day long and not gain anything. I can eat protein all day long and gain a little. I eat carbs all day long and I swell up like a balloon with water and gain fat then it takes months to take that carb weight off unless I'm ADF on KETO. Carbs and blood sugar matter in weight gain and loss. They need to redo the experiment with that info or it doesn't count.
Have you read this study yourself? This study is biased BS. Questions: How many subjects participated? (Sample size and how is such a small sample size sufficient?) How long did the study run? Three weeks...for a weight loss study? How can you measure weight loss in HEALTHY LEAN adults? (BMI of the test subjects is one of lean adults, not of overweight ones. If you're already slim how much weight can you lose? After all, this was supposed to be a WEIGHT LOSS STUDY). The study was sponsored by Nestlé, a producer of sugary, high caloric, highly processed food. Given those facts, I'm really interested in your answer.
This study has some flaws that negate the muscle loss argument. The study was done on healthy weight individuals, not overweight individuals with large excess of body fat. If the body has more fat to pull from it will less likely burn muscle tissue. This is why it is common knowledge that overweight and obese people can diet more aggressively, while leaner people should diet more slowly. Second flaw is that the study (to my knowledge) does not take resistance training into account, which is the crucial factor for whether your body decides to keep metabolically expensive muscle or burn it of in favour of efficiency. Laynes advice only makes sense if you are losing that last 10-20 pounds, but if you got 50+, its a non argument that adf would not affect your lean muscle mass significantly.
Yeah I was confused. He showed that the third ground has the least lean mass loss but equal fat mass loss. That means higher potential to maintain or grow muscle mass not lower as he said since the 75% and 150% groups loss significantly more lean mass.
This is one group eating 500 calories a day. This is not fasting, this is much harder. This video is not being completely transparent in how it's explained.
I would still advocate for ADF for people who are overweight just because of the amazing benefits that authofagy brings to your health AND the fact that you can still choose to workout while fasting. So, hypothetically, even if you don't workout and you alternate day fast for four months to lose the weight (and you should be able to lose A LOT in that period), you will have, hopefully, years and years of your life to hit the gym and bring your lean mass back in good shape. If you DO workout while fasting though, many people report maintaining or even gaining muscle. It would be interesting to see more studies on that. I think the only concern would be someone using ADF to lose weight and never worrying about building muscle ever again in their lives.
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
This study seems flawed because the 0:150 group is overeating presumably by ~1000 calories per feeding day, and the 0:200 group by ~2000 calories per feeding day. This means the 0:150 group was adding ~1 pound of fat per week, and the 0:200 group was adding ~2 pounds of fat per week. So it's no wonder the 0:200 group didn't lose weight. I get the study was trying to control for calories over the three week study period, but the body doesn't work that way. Any excess calories consumed in a day are turned to fat that day. Wouldn't a better study design would have been to test intermittent fasting vs. calorie restriction which would allow you to control for calories on a daily basis?
Flawed study. The best ADF study would be structured so that the 500 of calories on the fasting day would be weighted toward protein (structured as a PSMF). This study wasn’t structured to optimize macro distribution. An educated faster would eat not less than 100g of protein on the fasting day and 1g/pound of ideal body weight on maintenance days in order to minimize muscle loss. An appropriate study would also allow everyone to eat freely on maintenance days to test the accuracy of K. Farriday’s conclusions that ADF participants only eat 110% over maintenance on non-fasting days. This study is useless because it only proves that people who eat the same exact number of calories lose the same weight regardless of timing. The real point of ADF done in conjunction with PSMF days is to not only lose a significant amount of weight while maintaining lean body mass but also maximize autophagy while reducing the “white knuckling” that comes with continuous caloric restriction
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.
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.
I can tell you one thing it does do and that is it can correct your blood sugar if you’re prediabetic like I was. That’s a huge bonus to alternate day fasting. I corrected my prediabetes doing this.
I’ve started adf. I would like to move to eating daily with a restriction but as of now I have a food addiction and simply over eat. Eat when stressed/ happy/ bored. When ever. I’d like to get used to not eating based off emotion then move to daily eating.
Could the loss of muscle mass be mitigated by intake of a certain amount of protein on the “fasted” day, but limiting calories to only what is necessary to reach that protein goal? For example, if I’m trying to hit 180g protein, perhaps having about 800-900 calories of a protein source with minimal calories from sources other than protein? Personally I’m curious if I will be able to better manage caloric intake by having alternating days where I can eat basically whatever, and then on the off days just sticking to no food, other than whatever protein is necessary.
I think the main problem for those who need to cut is that sometimes it's difficult to stay every day at 75% tdee while it's easier to eat at 150% tdee and fast the next one.
I think there are still some issues with this study. In real life people doing ADF probably trend more toward obese than a healthy weight, and this study can’t really help us understand how that demographic would respond to these changes. Also, in real life people are probably unlikely to eat 150% (that’s a lot) of their maintenance calories on non-fasting days. I think the extra decrease in calories is why people see so much success with it in the real world. It seems like this study was built to make the study easier to adhere to for the daily calorie restriction group. They should have made the calorie restriction greater to match a more realistic 100% calories on non-fast days and 0% on fast days. Obviously the steady calorie restricted group would be stricter each day. I wonder also with regard to the muscle loss in the study, do obese people have more non-muscle protein to pull from that lean people don’t? I wish they did the study with obese people, it would be so much more useful. This study probably only informs us that if you are already a healthy weight ADF is not the best way to do a cut to get more lean. That’s probably useful information for body builders, but probably not very helpful for people trying to lose a significant amount of weight.
You know … eating a lot one day and nothing the next seems like a F way to live your life. Eating big meals expands your stomach and will make you feel starving the next day. Energy must be high and low whether it’s an eating day or not. Definitely not sustainable
I really just wish people would get their facts from pubmed and not from their grandma, friend, or that tabloid. But evidently, even people watching someone like Layne - his audience shows time and time again that people really don't want to read scientific articles.
I prefer eating a balanced diet with plenty of legumes. I prefer doing 30 minutes of hard cardio every day. I prefer weight lifting 4 times a week. I don't strive for perfection by binging on youtube videos telling me to do x,y, or z. I think most people know what's healthy, and it's not that new crazy fad diet that's been around 3 months. Nor is it some weird way of working out. Nor is it changing what researchers have been telling us for the last 25 years (cough coconut butter). Moderation, cardio, lifting, plenty of greens. Apparently complete and utter rocket science to some people.
I was just watching videos on ADF when I came across this. This was the only video I saw and only study I saw saying that it did not have an edge over continual caloric restriction. Every other study I heard said it created greater fat loss. And people reported ADF was much easier to stick with. The studies also pointed out ADF improved insulin sensitivity and bloodwork. Not to mention the autophagy. I’m skeptical of this study.
I did find it odd that he talked about his wife having two meals instead of three or four.. Do people normally eat four meals a day… Or is that part of our modern snack culture.
Nestlé, the world's largest food & beverage company are listed on this study. Would the world's largest food and beverage company publish a study that promoted fasting as a weight loss technique? Or even fasting as a beneficial alternative to say... eating Nestlé products?....
I rhink you lose more of the water you drink fasting because it isnt used to store any energyvin the body. Theres no point to drinking excess water if theres no materials to move in and out of cells. Did they measure the amount of urine each day?
That is the problem healthy lean people are not built to do alternate day fasting because they don't have enough fat and they are not insulin resistant so it really doesn't work for them this is stupid 🤦🏽♀️
Complete B.S. Those guys are NOT reading the user manual. ADF _must_ look light the following... Zero calories on one day followed by 100% calories the next. Not 150% not 200%. 100% !!! for crying out loud. Variation: on the fasting day, you can eat up to 500 calories - meat preferably or keto maybe? Anyway... Here's the math... Zero cal fast = 2000 cals in 2 days = 1000 cals per day deficit (2000-1000) on average. 1000 * 7 days = 7000 cals. 3500 cals = 1 pound of fat... So, 2 pounds of fat per week + 2 pounds of water = 4 pounds of weight (or better). I know, I know, this is only a rough estimate, but you get the picture. On 500 cals in fast days... 2500/2 = 1250 cal per days = -750 cal deficit * 7 = 5290 cal per week. And THAT is the user manual. BTW, you eat what you want - within reason no sugars, no alcohol - during feasting days. Carbohydrates are welcome. Everybody who's been on it will tell you the _same_ thing: it freaking changes your relation to food, going from craving, desire and need to somewhat necessity. There's a psychological transformation to it, guaranteed. I don't know anybody who went on ADF and binged on eating days. It's the opposite. It becomes tough to eat your share of calories on feasting days... and you have to! if you want to avoid the metabolic crash backlash. You lose more than you're supposed because you fast generally for 36 hours+ (40.. 42?) ans eat during the rest of the 48 hour cycle. Sure, you can do 24-24, but 36-12 and more is easy.
Do a weight loss study on lean people with no insulin resistance.... BRILLIANT. Also, why not have a group where they eat EQUAL calories...BRILLIANT. Their is more but its a waste of time. It takes about 5 seconds to invalidate this study.
It's almost impossible for me to calorie restrict daily from a psychological basis. I can, however, easily just stop eating for 1-10 days. I don't even get hungry or feel any different.
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 :)
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??
@@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.
Was the adf group that lost 50% lbm lift? I’ve heard that training will signal the muscle to stay. The general person that just diets and calorically restrict I fully believe thy would drop muscle too but again if you’re lifting surely it would at least be less lost. 🤔
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.
@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
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.
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.
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.
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.
those biceps have undergone muscle protein synthesis
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
I agree I just eat for that one day
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.
How long is your eating window after the 36 hour fast?
The main flaw I see in this study is the short duration. I believe ADF ketosis doesn't start for several weeks. A four MONTH study would be useful.
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.
Dr.layne just wants to sell his diet plans ,just like all other trainers coaches, with ADF you don't need a coach ot buy some diet plan
So ADF is shit? 😅
ADF works well what I do is 2000 calories on Feast days and 500-750 calories high protein on off days. Minimize muscle loss but I'm not going 3000 calories on FEAST days ......better distribution of protein to preserve lean mass. Lost 50 pounds so far. Going strong I have a lot more to lose like 100+ 50 pounds in only 3 months.
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.
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.
Same!
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.
Why oh why did they have to use 150:0 instead of 100:0 or simply ad-libitum? It genuinely bothers me because I want to see the real data. I wanted so badly for my reality to be shattered here. It's almost as if they set these parameters conveniently hidden under the guise of being pragmatic to the data (equal caloric intake) in order to get a desired result. That could very well not be the case, but it still bothers me because I feel like we have missed out on a real opportunity with this study.
For context, if you ever do true ADF for any extended period of time and you eat ad-libitum on your "feed" days, what you will notice is that on average you will eat at around daily maintenance and actually slightly less than your baseline. This is not just my own subjective opinion, most people will find this to be the case, though there are obviously outliers. This would have resulted in greater weight loss, but I don't care about that, we don't need a study to understand that.. I care about all of the other bio marker data, it would have served as real and true insight for people based on how they would naturally behave fasting this way, not forcing themselves to eat 150% baseline on feed days.
I'm not saying the data would be any different (other than the weightloss), but what is frustrating is that now we will never know. And it would be really nice to know and have this study to lean on, instead we are left with more ambiguity.
Who paid for this study? Big Pharma or the Diet Industry?
Eat more protein!!!
they didn't mention the training they did on fasted days? if participants worked their muscles to failure, i don't think they would have lost lean muscle tissue.
Who funded this study?
Keto is the way
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
I agree, it really works for me.
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.
Do you eat double the protein because you skip a day of eating or just normal protein?
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.
@@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.
Duh. Well of course the ADF group would lose lean body mass if they're of normal BMI to begin with. It'll be far more helpful if the study was done on obese people. Why would a person of normal BMI even want to do alternate day fasting?
The study was 3 weeks long not 4 weeks.
Bull
Well, ADF is the only way I see significant weight loss.
It doesn't say if they were in ketosis or fat adapted. Ketones protect your muscles while you're fasting. 4 weeks is too short anyway to become fat adapted even if they were doing keto which it doesn't say.
For those that are overweight with body fat, why would the body choose to burn important tissue such as muscle over it's naturally stored energy source (fat).. Something doesn't make sens with this study. Also why was it only a few weeks long study? How can that measure anything reliably.. A single bowel movement that day could affect the results..
A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults
In *lean* adults?! Lean, why would anyone study that?
So, I guess, we won't see many *lean* youtubers posting videos about their fasting weight loss experience.
Of course there are benefits of fasting to lean people, too... mental clarity, autophagy... but 'we are not paid to do that'.
But you didn't say WHAT they were eating. For me, it matters a lot what I'm eating. I can eat fat all day long and not gain anything. I can eat protein all day long and gain a little. I eat carbs all day long and I swell up like a balloon with water and gain fat then it takes months to take that carb weight off unless I'm ADF on KETO. Carbs and blood sugar matter in weight gain and loss. They need to redo the experiment with that info or it doesn't count.
Have you done anything on Michael Mosleys 5/2 diet or fast 800?
Have you read this study yourself? This study is biased BS.
Questions:
How many subjects participated? (Sample size and how is such a small sample size sufficient?)
How long did the study run? Three weeks...for a weight loss study?
How can you measure weight loss in HEALTHY LEAN adults? (BMI of the test subjects is one of lean adults, not of overweight ones. If you're already slim how much weight can you lose? After all, this was supposed to be a WEIGHT LOSS STUDY).
The study was sponsored by Nestlé, a producer of sugary, high caloric, highly processed food.
Given those facts, I'm really interested in your answer.
Cool to see Julien got fit again. Tell bubbles I said "greeeeeasy."
( )( )--------------☠️
That's another way of confusing people...
This study has some flaws that negate the muscle loss argument. The study was done on healthy weight individuals, not overweight individuals with large excess of body fat. If the body has more fat to pull from it will less likely burn muscle tissue. This is why it is common knowledge that overweight and obese people can diet more aggressively, while leaner people should diet more slowly. Second flaw is that the study (to my knowledge) does not take resistance training into account, which is the crucial factor for whether your body decides to keep metabolically expensive muscle or burn it of in favour of efficiency. Laynes advice only makes sense if you are losing that last 10-20 pounds, but if you got 50+, its a non argument that adf would not affect your lean muscle mass significantly.
Yeah I was confused. He showed that the third ground has the least lean mass loss but equal fat mass loss. That means higher potential to maintain or grow muscle mass not lower as he said since the 75% and 150% groups loss significantly more lean mass.
They should’ve made exercise a control
Are there benefits of fasting unique to fasting itself?
you don't want to loose muscle mass when you getting older....
Wavy hands guy is incredibly annoying.
This is one group eating 500 calories a day. This is not fasting, this is much harder. This video is not being completely transparent in how it's explained.
I would still advocate for ADF for people who are overweight just because of the amazing benefits that authofagy brings to your health AND the fact that you can still choose to workout while fasting. So, hypothetically, even if you don't workout and you alternate day fast for four months to lose the weight (and you should be able to lose A LOT in that period), you will have, hopefully, years and years of your life to hit the gym and bring your lean mass back in good shape. If you DO workout while fasting though, many people report maintaining or even gaining muscle. It would be interesting to see more studies on that. I think the only concern would be someone using ADF to lose weight and never worrying about building muscle ever again in their lives.
“1,300 calories”. Yep. That sucks.
I bet this guy is corporate paid. He does misinformation.
Was protein equated? I highly doubt people eating every other day were eating the same protein as the people eating every day.
I would’ve worked out on the fasting days not on the eating days.
I love ADF❤ I look and feel awesome 😊
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
You're not fasting unless you're doing it permanently
This study seems flawed because the 0:150 group is overeating presumably by ~1000 calories per feeding day, and the 0:200 group by ~2000 calories per feeding day. This means the 0:150 group was adding ~1 pound of fat per week, and the 0:200 group was adding ~2 pounds of fat per week. So it's no wonder the 0:200 group didn't lose weight.
I get the study was trying to control for calories over the three week study period, but the body doesn't work that way. Any excess calories consumed in a day are turned to fat that day.
Wouldn't a better study design would have been to test intermittent fasting vs. calorie restriction which would allow you to control for calories on a daily basis?
Flawed study. The best ADF study would be structured so that the 500 of calories on the fasting day would be weighted toward protein (structured as a PSMF). This study wasn’t structured to optimize macro distribution. An educated faster would eat not less than 100g of protein on the fasting day and 1g/pound of ideal body weight on maintenance days in order to minimize muscle loss. An appropriate study would also allow everyone to eat freely on maintenance days to test the accuracy of K. Farriday’s conclusions that ADF participants only eat 110% over maintenance on non-fasting days. This study is useless because it only proves that people who eat the same exact number of calories lose the same weight regardless of timing. The real point of ADF done in conjunction with PSMF days is to not only lose a significant amount of weight while maintaining lean body mass but also maximize autophagy while reducing the “white knuckling” that comes with continuous caloric restriction
Interesting. Still doing adf but thx 4 your research
Fasting? Oh you mean sleeping?
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.
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.
False, that was not in this study
Lower insuline, better fat loss.
@@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.
Yes!!!! I've been saying this 💯
I can tell you one thing it does do and that is it can correct your blood sugar if you’re prediabetic like I was. That’s a huge bonus to alternate day fasting. I corrected my prediabetes doing this.
Calorie , what about reduced insulin ?
Except these weren’t fat people
He has since changed his mind on adf
I’ve started adf. I would like to move to eating daily with a restriction but as of now I have a food addiction and simply over eat. Eat when stressed/ happy/ bored. When ever. I’d like to get used to not eating based off emotion then move to daily eating.
Could the loss of muscle mass be mitigated by intake of a certain amount of protein on the “fasted” day, but limiting calories to only what is necessary to reach that protein goal? For example, if I’m trying to hit 180g protein, perhaps having about 800-900 calories of a protein source with minimal calories from sources other than protein?
Personally I’m curious if I will be able to better manage caloric intake by having alternating days where I can eat basically whatever, and then on the off days just sticking to no food, other than whatever protein is necessary.
ure not talking about insulin.. thats the elephant in the room.
An answer for the NEAT reduction is the intermittent casters we’re cooking and doing the dishes for the foods they were cooking. That’s my theory.
Words I hate in scientific studies. Maybe,probably, could be, possibly etc.
Put some respect on mr. snake diets name.
Isn't this study results contradictory to fasting studies before it?
I think the main problem for those who need to cut is that sometimes it's difficult to stay every day at 75% tdee while it's easier to eat at 150% tdee and fast the next one.
I think there are still some issues with this study. In real life people doing ADF probably trend more toward obese than a healthy weight, and this study can’t really help us understand how that demographic would respond to these changes. Also, in real life people are probably unlikely to eat 150% (that’s a lot) of their maintenance calories on non-fasting days. I think the extra decrease in calories is why people see so much success with it in the real world. It seems like this study was built to make the study easier to adhere to for the daily calorie restriction group. They should have made the calorie restriction greater to match a more realistic 100% calories on non-fast days and 0% on fast days. Obviously the steady calorie restricted group would be stricter each day. I wonder also with regard to the muscle loss in the study, do obese people have more non-muscle protein to pull from that lean people don’t? I wish they did the study with obese people, it would be so much more useful. This study probably only informs us that if you are already a healthy weight ADF is not the best way to do a cut to get more lean. That’s probably useful information for body builders, but probably not very helpful for people trying to lose a significant amount of weight.
Fasting doesn’t really make sense if you’re not reaching ketosis.
Love to know who spinsers this study and this guy. Doesn't ring true compared to every other study on IF
Ok
Hmmm but that’s just one study
you said skeletal muscle is not a amino acid pool, are you saying that skeletal muscle is not an amino acid reserve?
Isn't alt day fasting just a vouge version of "diet breaks"
I like it for weight loss, but i seem to get dental-issues while doing it. (Could be random to)
You know … eating a lot one day and nothing the next seems like a F way to live your life. Eating big meals expands your stomach and will make you feel starving the next day. Energy must be high and low whether it’s an eating day or not. Definitely not sustainable
Dr fung was talking about insulin reaction to eating
I really just wish people would get their facts from pubmed and not from their grandma, friend, or that tabloid.
But evidently, even people watching someone like Layne - his audience shows time and time again that people really don't want to read scientific articles.
Got a loicense there mate?
I prefer eating a balanced diet with plenty of legumes. I prefer doing 30 minutes of hard cardio every day. I prefer weight lifting 4 times a week. I don't strive for perfection by binging on youtube videos telling me to do x,y, or z.
I think most people know what's healthy, and it's not that new crazy fad diet that's been around 3 months. Nor is it some weird way of working out. Nor is it changing what researchers have been telling us for the last 25 years (cough coconut butter).
Moderation, cardio, lifting, plenty of greens. Apparently complete and utter rocket science to some people.
Haven't checked your stuff out since last year. Damn you look jacked. Juicing hard?
I was just watching videos on ADF when I came across this. This was the only video I saw and only study I saw saying that it did not have an edge over continual caloric restriction. Every other study I heard said it created greater fat loss. And people reported ADF was much easier to stick with.
The studies also pointed out ADF improved insulin sensitivity and bloodwork. Not to mention the autophagy.
I’m skeptical of this study.
calorie restrictions is working for a 2 3 months even it wasn't enough time to show why fasting is working long term
That doesn't make any logical sense and contradicts a lot of shit.
But Dr Fung said..
The link in the description is to a pay wall.
Calorie Restriction slows your metabolism OVER TIME, your body adapts and you experience a plateau. Dr Fung explains it in the obesity code
I did find it odd that he talked about his wife having two meals instead of three or four..
Do people normally eat four meals a day…
Or is that part of our modern snack culture.
I guess I can just add 4 egg white to my fast days and call it a day.
Time is the factor not calorie..there more than enough research on this.
Alternate day fasting is not intermittent fasting, stop confusing people .
Nestlé, the world's largest food & beverage company are listed on this study. Would the world's largest food and beverage company publish a study that promoted fasting as a weight loss technique? Or even fasting as a beneficial alternative to say... eating Nestlé products?....
I rhink you lose more of the water you drink fasting because it isnt used to store any energyvin the body. Theres no point to drinking excess water if theres no materials to move in and out of cells. Did they measure the amount of urine each day?
That’s what prophet Dawood (david) used to do.
That is the problem healthy lean people are not built to do alternate day fasting because they don't have enough fat and they are not insulin resistant so it really doesn't work for them this is stupid 🤦🏽♀️
Complete B.S. Those guys are NOT reading the user manual. ADF _must_ look light the following... Zero calories on one day followed by 100% calories the next. Not 150% not 200%. 100% !!! for crying out loud. Variation: on the fasting day, you can eat up to 500 calories - meat preferably or keto maybe? Anyway... Here's the math... Zero cal fast = 2000 cals in 2 days = 1000 cals per day deficit (2000-1000) on average. 1000 * 7 days = 7000 cals. 3500 cals = 1 pound of fat... So, 2 pounds of fat per week + 2 pounds of water = 4 pounds of weight (or better). I know, I know, this is only a rough estimate, but you get the picture. On 500 cals in fast days... 2500/2 = 1250 cal per days = -750 cal deficit * 7 = 5290 cal per week. And THAT is the user manual. BTW, you eat what you want - within reason no sugars, no alcohol - during feasting days. Carbohydrates are welcome. Everybody who's been on it will tell you the _same_ thing: it freaking changes your relation to food, going from craving, desire and need to somewhat necessity. There's a psychological transformation to it, guaranteed. I don't know anybody who went on ADF and binged on eating days. It's the opposite. It becomes tough to eat your share of calories on feasting days... and you have to! if you want to avoid the metabolic crash backlash. You lose more than you're supposed because you fast generally for 36 hours+ (40.. 42?) ans eat during the rest of the 48 hour cycle. Sure, you can do 24-24, but 36-12 and more is easy.
Do a weight loss study on lean people with no insulin resistance.... BRILLIANT. Also, why not have a group where they eat EQUAL calories...BRILLIANT. Their is more but its a waste of time. It takes about 5 seconds to invalidate this study.
Too much muscle can strain the heart also. There must be a balance.
Weren't there a lot of studies that showed less muscle lost during fasting because of the rise in HGH. Dr. Rhonda Patrick talks about it all the time.
It's almost impossible for me to calorie restrict daily from a psychological basis. I can, however, easily just stop eating for 1-10 days. I don't even get hungry or feel any different.
Same experiment for those overweight and injured metabolism. And measuring bmr while lowered with continuous caloric restriction
Who builds wood houses? lol
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 :)
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??
@@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.
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.
Same. I love it.
This is a bad study since they know the ADF group slowed down on physical activity.
Cole would hold you down and make you drink his natural snake juice fresh from the tap 😘
Wow. A three week study on lean people. That's not useless at all.
Was the adf group that lost 50% lbm lift? I’ve heard that training will signal the muscle to stay. The general person that just diets and calorically restrict I fully believe thy would drop muscle too but again if you’re lifting surely it would at least be less lost. 🤔
Does anyone else find it interesting that "healthy" people get improved health markers when they restrict their calories?