The Science of Fasting

jayd265 said

so question for anyone that does it.

im in the middle of a treatment for my back. its 6-8 weeks, then therapy to strengthen it back. so i cant do any type of cardio/weights until probably january. i'm trying not to get any fatter (before id lift/cardio 2-4 days a week).

what would be a good calorie goal and time to start this? like a 16 hour fast? i'm about 240, so have a lot to lose and cant get off the couch currently.

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The great thing about fasting is that it is free, convenient, easy, variable dosage, and you can do it at any time. The only reason not to start would be there if there are medications in play.

With that, I would not worry about calories or macros. The major fasting benefit is giving your pancreas and liver a break by reducing your bodies need for insulin. Being constantly fed generally keeps your insulin levels very high which will result in insulin resistance and eventually type 2 diabetes. As insulin decreases, glucagon increases, which is the hormone that regulates fat breakdown. Fat breakdown results in ketones in your blood which are used for energy or excreted by your body as an alternative to sugar. Your liver will make all the glucose it needs in the absence of dietary glucose.

So where to start? Start by minimizing your feeding frequency. Cut the snacks. Just eat 3 meals in a day for a bit for a start. Then skip breakfast and play with the feeding window, but still try to minimize frequency. Cut out processed foods particularly sugars.

Last December I switched to a ketogenic diet (meat, nuts - macadamia, and lots of greens) and intermittent fasting and lost 75 pounds by July. The combination of the 2 protocols work well together as the ketones act as a hunger suppressant. Even snuck in a 3 day fast in late June and it was not too bad (the first day is the worst for me).