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Happy weigh in Wednesday. Just a minor blip. No worries. Here is a good article from Mike Matthews on Fasting if you’re interested:
“Article M. Matthews
Is intermittent fasting better for fat loss than traditional calorie restriction?
While fasting diets like intermittent fasting, alternate-day fasting, the 5:2 diet, etc. can lead to fat loss, several studies have shown that they offer no metabolic advantages over traditional diets when calorie and protein intake are matched.
For instance, when a team of scientists from several Australian universities reviewed 52 studies on calorie restriction, including 31 that involved various protocols, they found just one meaningful difference between continuous and intermittent calorie restriction.”
Eat well, train hard, and don’t forget to stay hydrated, friends! 🤠
And it wasn’t weight or fat lost, muscle retained, or blood glucose control. The researchers noted that in some people, intermittent fasting can reduce appetite, making it easier to stick to their diet plan. In others, though, there’s no such effect.
So, if you’re someone who isn’t hungry in the mornings, you may like the “skip breakfast” variety of intermittent fasting because it allows you to eat when you’re naturally hungry (and eat larger meals).
If, however, you prefer to have breakfast (cappuccino, protein shake, and banana 30ish minutes before I train is mine), then you’ll do better with a more conventional eating pattern.
And what of the many additional purported benefits of fasting—more wellness, beauty, longevity, and the rest of it?
While you can find studies that appear to support such statements, there’s a catch: the bulk of this research was conducted with animals and overweight, sedentary, unhealthy people.
Thus, those of us with a normal body weight and healthy activity level and diet can’t assume that we’d experience the same rewards.
What evidence we do have, however, shows that fasting-oriented diets don’t appear to have any health drawbacks, so again, if you prefer that style of eating, there doesn’t appear to be any reason to not adopt it.
And that’s the score with fasting. Further research may prove otherwise, but for now, it looks like a lot more sizzle than steak.
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74.2 kg
Lost so far: 34.7 kg.
Still to go: 3.9 kg.
Diet followed: Reasonably Well.
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1167 kcal
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Fat: 48.88g | Prot: 114.62g | Carbs: 76.40g.
Lunch: Apples , Bolthouse Farms Baby Carrots, Mann's Sugar Snap Peas, Broccoli, Lilydale Chicken Thighs Boneless Skinless. Dinner: Frank's Redhot Buffalo Wing Sauce, Lilydale Chicken Breasts, Lettuce Salad with Assorted Vegetables. Snacks/Other: Kirkland Signature Chocolate Chip Cookie Dough Protein Bar, Chomps Grass Fed Beef Stick, Kirkland Signature Pecan Halves. more...
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Gaining 1.4 kg a Week
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