Food restrictions can help you lose weight, gain weight muscle mass and facilitate addiction to the diet. Here is how it works and which supplements will help you achieve the best results so that lose weight.
The idea of eating only at certain times of the day or even every other day it may seem wild, but cyclic starvation and sport proved to be effective tools in the fight against excess weight, researchers confirm that this type of diet can enhance fat oxidation, reduce body weight and accelerate fat burning deposits. It is only important to know how to do it correctly.
Let’s take a look at the scientific rationale for this approach as it what is done and what additives will help you achieve your goals, so as not to lose muscle mass.
- What is cyclic fasting as a way to lose weight?
- Which method is better?
- Three popular fasting patterns
- Dry muscle set
- Alternating days
- Warrior diet
- TG and weight loss
- The effect of fasting on exercise
- Stop cheating on diet: CG and appetite
- Supplements and Sports Nutrition
- During the day
- Before training
- During
- After
- TG is not a thing for everyone
- What is cyclic fasting as a way lose weight?
- Which method is better?
- Three popular fasting patterns
- Dry muscle set
- Alternating days
- Warrior diet
- TG and weight loss
- The effect of fasting on exercise
- Stop cheating on diet: TG and appetite
- Supplements and Sports Nutrition
- During the day
- Before training
- During
- After
- TG is not a thing for everyone
What is cyclic fasting as a way lose weight?
The key idea around which the interval method is built fasting, is to reduce the total amount consumed calories, which ideally leads to weight loss. As a rule suggests that you don’t eat anything for 16-24 hours or practically nothing (no more than 25 percent of the usual amount calories consumed). After the restrictive phase, you return to normal food for 4-24 hours, depending on that version TG, which you adhere to. This is a simple example of how lose weight through fasting.
Which method is better?
There are several different fasting plans, and at first glance figure out how to do it right and which best suited for you, it may seem difficult. And although I can’t answer the question which one is right for you, I I can devote you to the details of the most popular diets.
This list does not in any way claim to be a complete topic. Just select the one that best matches your schedule to make it easier for you to follow.
Three popular fasting patterns
Dry muscle set
From the very beginning, a lean muscle recruitment program was created Martin Berkhan, it is based on the idea of limiting consumption calories for 16 hours followed by an 8-hour phase regular food. And although the temptation is great during the nutrition phase eat what the soul desires, Berkhan recommends in the days workouts focus on protein foods and prefer carbohydrates fats. On rest days you need to consume fewer calories, continuing consume a lot of protein, but at the same time pay attention fats as opposed to carbohydrates.
Alternating days
The alternating days diet plan was created by a doctor of medicine James Johnson, he is also described as “fasting day – day food “, its essence in the 24-hour rotation of the phases of low and normal calorie intake. On normal consumption days, it is recommended eat moderately so that thanksgiving does not look like a mascot Michelin firms.
Warrior diet
Another TG plan developed by Ori Hofmekler and helping lose weight, called the “Warrior Diet.” The author describes her as a bunch of 20-hour fasting followed by a 4-hour window for nutrition. The goal of such fasting is to disperse the sympathetic nervous system to the state of “pan or disappeared”, this contributes to stimulation lipolysis and increases the metabolic rate in the body is starving.
A food window is used to stimulate activity. parasympathetic nervous system (responsible for the resting state and digestion), which helps increase glucose absorption and improves recovery.
TG and weight loss
In a state of saturation, the human body uses insulin to in order to deliver glucose to the cells and generate energy. AT periods of starvation, in the absence of food, glucose levels in blood count is significantly reduced. This in turn reduces production insulin and increases insulin sensitivity, which leads to fatty acid oxidation. Since CH can lower both levels glucose and insulin levels, the body is potentially capable use fat reserves as fuel.
As Jim Stoppani explains in the article “Cyclic Fasting: all you need to know, “it can help burn more fat even when you eat the same amount of calories, which is not bad. In short, a periodic refusal of food activates certain genes responsible for burning fat.
With excess weight or even at the onset of human obesity, CG does not less effective than constant quantity limit calories consumed. Among other things, since insulin sensitivity is responsible for regulating appetite, occasional abstinence from food can help you feel less hungry, which also benefits. Opportunity at the same time burn fat and not feel hungry – the reason why people I like this approach to diet so much and why it collects so much positive reviews. It makes sense that he is just as effective, like the overall continuous reduction in calories consumed, since in the energy sense exactly the same deficit is achieved energy, but he is also healing.
Sounds great, right? Not so fast. One study focused on short-term 15-30 hours starvation showed that this leads to increased splitting squirrel. And the last thing people want, for whom bodybuilding or bodybuilding is life, and any serious regulars in gyms are about losing the muscles earned by blood, sweat and tears.
Plus, severe fasting for 20 hours or more for just two weeks when drinking a lot of water can lead to that due to exhaustion, metabolic processes in the state will slow down peace. Slowing down the metabolism will slow down and lose weight, which will reduce not all your drying.
And yet do not give up the diet. Next we will talk about specific nutritional supplements that can help fight with these effects and increase protein synthesis for maximum muscle gain.
The effect of fasting on exercise
Previous studies have shown that CGs have some negative effect on aerobic and anaerobic activities, such as running and jumping power. In addition to this, athletes in the period starvation may experience increased fatigue, but this is not necessarily means a decrease in strength indicators. In this case nutritional supplements come to the rescue.
Stop cheating on diet: TG and appetite
Do you think that a hunger strike will ultimately lead to a breakdown when you just start rampant eating? This is not true. how it turned out study participants fasting every other day showed a lesser propensity for emotional nutrition, people are used to to limit consumption. They were less hungry, faster. were saturated and the desire to disrupt the diet was much less than if they did not practice TG!
The reason why it’s easier not to cheat with CG is because that you can do large meals that deliver more pleasure. Professional bodybuilder and powerlifter Lane Norton explains this feature in his article on Cyclic Facts starvation, weight loss and muscle growth. ”
“Break, say, 2500 calories into 6-8 dishes, and get pretty miserable servings, “says Norton,” but the same calorie count for 1-2 eating will make every meal an extravaganza of food … When I quit an undertaking with eight meals and began to eat four times a day, food began to give much more pleasure, and the level of hunger declined. ”
Supplements and Sports Nutrition
So, now that we’ve figured out the scientific part, let’s take a look at how to achieve your weight loss goals and how optimize your pastime in the hall, while using interval fasting for weight loss!
In order to maximize your training performance, it’s better just do it right before your day cycle ends fasting. This will allow you to optimally recover and will contribute to the synthesis of protein and replenish energy stocks.
During the day
Branched Chain Amino Acids (BCAAs): In humans, not much research has been done, but we can confidently state that if you take BCAA during the day, it’s help increase protein synthesis. This will somewhat compensate protein breakdown that can occur as a result of starvation, which we discussed earlier, talking about how to start fasting for losing weight.
Before training
Caffeine: A little caffeine before power exercise will not only help you accelerate: it’s proved that 2-5 milligrams per kilogram of body weight significantly increase strength of the upper body.
Epigallocatechin-3-Gallate (EGCG): Since one of the main goals of cyclic fasting is to increase fat burning, one of your goals when taking supplements is to enhance lipolysis (breakdown of stored fat) and oxidation of fatty acids (using them by the body for energy).
Studies show that in combination with caffeine EGCG leads to a significant increase in the oxidation of fatty acids and accelerate metabolism even when periodic starvation in bodybuilding.
This combination works in synergy to speed up discharge. weight and at the same time minimize the slowdown of metabolic processes, observed during periods of prolonged fasting. To enhance lipolysis dosage of EGCG should be approximately 150 milligrams per day.
However, it may be easier to just drink from 500 to 1000 milligram of green tea extract, which contains at least at least 30 percent of the EGCG.
Beta-Alanine: It was found that beta-alanine the supplement improves performance by eliminating fatigue, associated with the accumulation of metabolites (e.g., hydrogen ions). This the supplement increases the amount of carnosine, intercellular buffer, contained in our body.
This buffer reduces blood acidity, which allows improve performance under high-intensity loads. Effective the dose for beta-alanine is from 3.2 to 6.4 g per day.
To avoid inflammation or burning on the skin, try breaking daily dose of 2-3 smaller ones.
Essential amino acids and carbohydrates: studies have shown that consumption of 6 g of essential amino acids in addition to 35 grams of sucrose immediately before power training significantly increases protein synthesis due to increased inflow to the involved muscle, including the case when using weight loss through fasting.
In other words, eat a hundred grams of dried dates, a little essential amino acids and carbohydrates before taking on iron, and get the most out of your workout.
During
BCAA: Although research on the use of BCAAs during strength training a lot, we know that they work in two main ways: help to avoid increased protein breakdown, so it turns out to recover faster, and relieve general fatigue by reducing the amount of free tryptophan present in blood.
The best dosage is a minimum of 7 grams BCAA with a content of 3.5 grams of leucine, 1.75 grams of isoleucine and 1.75 grams of valine per 2: 1: 1 ratio.
After
Protein: Protein Intake After Good Strength training will enhance its synthesis in the muscles. According to 6 grams of essential amino acids combined with 35 grams of carbohydrates increase protein synthesis by 400 percent.
In addition to this, 15 grams of whey protein taken immediately before and immediately after strength training also significantly enhance its synthesis.
I recommend consuming 20-25 grams of easily digestible protein, such as whey, right after training, so that quickly start anabolic processes, besides being hungry it will be easier.
Carbohydrates: Observations show that carbohydrate intake after training with weights (1 gram per kilogram of body weight), even regardless of protein, leads to weakening the catabolism of muscle protein, as well as a small increase its synthesis. Carbohydrate intake after exercise during intermittent fasting will also help restore glycogen level.
If you decide to do a post-workout shake, try to have dextrose present, as it allows restore glycogen levels faster than maltodextrin. If do you prefer a snack or a full meal, give preference for food with a medium or high glycemic index, such as pretzels, white rice, bananas and potatoes.
Creatine: Creatine intake 3-5 grams per day leads to a significant increase in dry muscle muscle mass, power, strength and size. During the recent the study found that taking creatine after exercise better affects the terrain and strength indicators than if take it up.
TG is not a thing for everyone
If you prefer a snack during the day, or better yourself feel with three full meals a day, do it which is best for you. The best diet is not just the right one. fasting for weight loss, but also the one that you are comfortable with stick with one that fits your rhythm of life and one that you like best of all!