Intermittent Fasting vs Calorie Restriction (The No BS Truth)

Intermittent Fasting vs Calorie Restriction (The No BS Truth)

all right so let’s talk about the big
debate between caloric restriction and intamin fasting so there are many
different types of intamin flossing which you can do like not eating for 16
hours per day not eating for 20 hours per day not eating for 22 hours per day
you get the point some people do alternative day fasting
where they eat frequent meals one day and fast the next there are many
different ways to do it but what intamin fasting is is basically intermittently
not eating for at least 812 hours the big debates between caloric restriction
and intamin fasting is simple the people on the instrument fasting side you could
say claim that because intamin fasting decreases your insulin levels this is
going to increase fat loss more so than eating the same amount of food and
protein and eating more frequent meals their logic is that eating more frequent
meals causes more frequent spikes in the hormone insulin and when insulin has
increased fat lipolysis the release of fat isn’t able to occur
so therefore eating less frequently even if you’re consuming the same amount of
food is thus going to be better for fat loss before I get into that debate
specifically let’s talk about how in term the fasting does actually affect
your hormones because not eating food does have direct impacts on your
hormones so the first thing that’s going to happen as I just mentioned is a
decrease in insulin insulin is a hormone released by beta cells in your pancreas
and its role is basically to shuttle glucose and amino acids into cells after
you consume food so let’s say you eat a meal of rice chicken and broccoli
insulin is going to increase in order to shuffle the glucose from the rice and
the chicken and the amino acids into your cells so if you don’t eat insulin
isn’t going to spike and your bodies are going to be burning fat right you’re
going to be releasing fat from your cells another hormonal change which has
been shown to happen when you do intimate fasting is an increase in human
growth hormone which is responsible for growth right and in the human body so
this doesn’t necessarily mean that you’re going to experience massive
muscle growth because of the increase in growth hormone when you fast but it’s
more like your response mechanism to the lack of food to give
you energy by mobilizing fat and increasing glucose availability another
thing you’re going to see when you fast as an increase in catecholamines there
are certain catecholamines like norpro nephron which are going to be released
when the body is under the stress of fasting and this can help to break down
fat cells when you think about fasting it and it makes sense the argument where
people say it’s better for fat loss because if you have no energy coming in
from food it makes sense that your body would then turn to its own fat stores to
increase fat loss this is what happens when liver glycogen runs out your body
is going to begin producing ketone bodies like beta hydroxy butyrate and
this happens because your body is breaking down its own fat when it enters
that state of ketosis after a certain period of time of fasting how long this
takes depends on a number of factors for example if you exercise you’re gonna
deplete a liver glycogen quicker and enter that same ketosis quicker but
generally it’s gonna happen from between 8 to 12 hours for most people that’s why
most of us are actually producing more ketone bodies upon waking up because
we’ve been fasting throughout the night before we eat breakfast and break our
fast breakfast another claim into how intamin fasting may be better for fat
loss is because of the effect that has on our metabolism so for a long time
there was a dogma that said that frequent meals is going to boost your
metabolism by sort of feeding the fire right keeping your metabolism going
however the research has shown this isn’t true at all and in fact some
research but keep in mind it’s very preliminary shows that intimate fasting
may slightly increase your metabolism by between 3.6 to 14% short-term and then
as you fast much longer right for several days there’s a down regulation
in your metabolism to conserve energy and increase your chances of survival
but short-term fasting may slightly increase your metabolism however it may
not be significant enough to make any sort of drastic increase in fat loss
compared to someone eating the same amount of food now when we actually turn
to the evidence which compares total caloric intake total protein intake and
you have one group that’s eating frequently
and one group that’s doing insulin fasting the research actually shows that
it doesn’t matter whether you’re eating two meals or six meals or eight meals if
you’re eating the same amount of calories and protein then your fat loss
is actually going to be the same over time it doesn’t matter whether you do
one meal per day or ten mils per day if calories and protein are the same you’re
going to get the same results I mentioned protein because protein is
important to control for because protein is the most thermogenic food group all
foods you know that have carbs fat and protein are going to require energy to
digest however protein is the most thermogenic
and it requires the most calories to burn so you know if you have one person
eating the same amount of calories but really really high protein another
person eating the same amount of calories but really low protein the
person eating more protein is going to lose more fat because of that thermic
effect of food so that’s important to keep in mind but basically meal timing
is irrelevant or near irrelevant for body composition as long as protein and
calories are controlled form we’ve seen this with controlled metabolic world
studies of low carb diets just as a comparison because carbohydrates out of
all foods spike insulin the most of the most insulin or genic so the hypothesis
here is the same for a ketogenic diet if you lower carbs low enough you’re not
gonna be sparking insulin and therefore you’re going to increase fat loss but we
saw in the study when every factor was controlled for as well as possible both
the ketogenic group and the standard American diet group lost 1.1 pounds of
fat the exact same amount of a fat over one month even though one group had much
higher insulin level so this in itself makes it very clear that you know
insulin is important right when insulin is increased lipolysis is inhibited
however if you’re eating the same amount of calories in protein it doesn’t really
matter you know you eat a big meal you have a big insulin spike you eat smaller
meals you have small insulin spikes but as long as the total amount of calories
are the same then that loss isn’t going to be different between one person or
the other now I’m a big fan of intimate fasting so I don’t want this video to
seem like I’m ripping into it but the truth is that intimate or fasting works
because of how it can help you decrease your appetite and better manage your
calories puts simply it’s much harder to overeat
calories if you’re only consuming two meals per day in comparison to six you
just have a lower chance of over consuming food another reason is because
in termina fasting and may decrease your appetite when the liver glycogen is
depleted and you begin to produce ketone bodies and you enter that safe ketosis
there is some preliminary research which shows that your appetite may be reduced
so this may be another reason why in some enforcing helps to reduce your
appetite and help you consume less it’s just harder to eat more food when you’re
doing intermittent fasting so that’s why people get such quick and amazing
results when they only eat once per day it has nothing to do with insulin the
other cool thing is that intimate fasting does have some potential health
benefits even when calories in protein a control for like decreased inflammation
increased brain derived neurotrophic factor BDNF increased mitochondrial
biogenesis there’s a lot of animal and human research looking into the
potential you know anti-aging benefits of intamin fasting so it’s definitely
worth doing if you enjoy it and it helps you get results but it’s definitely not
required to get to where you want to be in terms of your body composition so
that’s it to conclude for the video doing summon fasting if you want don’t
do intamin fasting if you don’t want but if you do it don’t expect magical
results if you overeat when you fast you’re still not going to lose weight
regardless of what anybody says about the scary insulin okay so stop
overthinking about insulin and think more about the total amount of you do
you’re consuming and the type of food that you’re consuming because that’s
what matters if you want to check out another video I’ve made on whether
training in a fasted state is better than I urge you to click in the link in
the description to watch that video and learn more about where the fasted cardio
that’s gonna help you lose fat faster so until next time guys I’ll see you in the
next video have a great day and leave your thoughts in the comment section
down below

35 thoughts on “Intermittent Fasting vs Calorie Restriction (The No BS Truth)

  1. Thank you for this video… People really need to listen to this… Finally at least someone is not distorting science based evidence!

  2. Basically calorie restriction means fuck all. When I was on my weight less journey I consumed less then 1500 calories a week just doing 3 day fasts on water mixed with salts for 2 weeks and I lost 23 pounds.

  3. Exactly ! So right ! Thank you for this. It's about calories! still I don't know why people want to hear something different, if you eat too much you're going to gain weight! Some of the fattest people I know only eat one meal a day because they Gorge.

  4. OK Philip but what about how it feels to fast. I do it for weight control but mainly bc I just feel much better in a keto state. Isn't this after all why we even bother with all this?

  5. Do IF and keto been for about year and a half I tried the six meals a day and it helped me lose around 20 pounds, but when I started IF the weight came off faster and I was eating the same caloric intake with IF and keto I dropped 65 pounds and I feel a hell of a lot better now then i did before when I was eating six small meals ,I still have days when I do a full day of eating and I have a carb refeed and I gorge when I do but the weight has been the same between 225 to 230 now I'm fasting with a caloric deficit cause I wanna drop 10 lbs and so far so good,and still keto 👍

  6. I’m sorry Dr but I agree and disagree. Intermittent fasting creates the environment to tap into your body fat Directly by dropping your Insulin to baseline then allowing to tap into fat stores for energy.There is a huge difference between the two. When doing intermittent fasting you promote white adipose browning of your fat in turn creates better fat burning. Also your relationship with food changes after not eating for a length of time you feel better in a fasted state steady energy levels because your not digesting food every 2-3 hours and when you do finally eat you don’t crave crappy food. Overtime you become insulin sensitive so when you do eat that crappy food (cake) it doesn’t feel great afterwards so you make better choices “by choice”. If your obese THIS IS HUGE COMPARED TO CALORIC RESTRICTION!!! (From my experience I’ve lost 25kg doing Intermittent fasting and I’m 6 months in……if I was doing only calorie restriction I guarantee I wouldn’t have had the same fat loss and my relationship with food wouldn’t be where it is today). One more thing Dr Jason Fung stated that in UK for an obese person to do only caloric restriction and excercise on typical diet excercise plan the failure rate is 99%. That would’ve been me but it’s not as I chose intermittent fasting!!

  7. I've done both, all, everything… Eating more often does actually make me feel better. Fasting felt great for a while and then I started feeling like shit and my hormones were jacked… And then started binging. It just proves that not one thing works for everyone. Do you.

  8. Do you have that study of Keto vs SAD fat loss (not weight loss)? 1 month is nothing; reduced metabolism on calorie restricted SAD is just kicking in. I assume it is faulty in other ways too. Why do Type 1 diabetics have such a hard time gaining weight without massive insulin?

  9. On the 4min40sec, you’r wrong. Intermitting fasting, beats frequent meals all the time. I would go to Thomas delauer all day on that, he backs every claim by a study.

  10. Eating frequent meals is bullshit. Fasting is the real deal for weight loss. I've done both. It's not just calories in calories out.

  11. are you planning on doing a video about dry fasting in terms of fat loss, and changes in your metabolism or health benefits?

  12. Ask Dr Fung – he is a doctor and a kidney specialist. He must have seen a lot of sick people – rather than the already healthy people – slimming down for vanity's sake

  13. Hey man, really love your videos but I don't understand the name change. The Stoic Body was badass and unique. What's the deal?

  14. Please, take a college-level human anatomy and physiology class so that you can learn what the hormones nes insulin and glucagon do. Or, you can read the book "The Obesity Code" by Dr. Jason Fung, MD.

  15. I do IF and a Keto type lifestyle and there is no way I will ever go back. I am sorry but carbs are a killer, I am all for loads of greens, but anything else no thanks. I did low calories eating 6 meals a day, and I lost hardly anything, and I was for ever hungry. Plus my brain was always fuzzy. I have lost 23 kg in 3 months since doing this. Once you get into this you just do not want to eat stupid shit that makes you tired fat and unhealthy.

  16. Plus I have tested my sugar levels the whole time, and I did tests on the insulin levels doing both normal eating, keto eating, and fasting levels, and I can tell you it makes a huge difference. 2 hours after plain oats and hot water with a touch of pink salt my levels where still higher than I would like, after a coffee with 2 teaspoons of cream it was still at base line, after fruit it was super high straight away and still up 2 hours later, in the normal range but higher, than if I ate 2 cups of greens, some pecans, some feta cheese and cucumber, and kale, which is what I eat, it stayed at base line it did not move much at all, went from 4.2 fasted, to 4.7 40 min after, and at the 2 hour mark was back down to 4.1, all Australian levels. Sorry but I ate half a cup of black beans at it was at 5.9 so it spikes alot.

  17. Been lifting 20 years 100% natty..not even supplementing with Creatine. OMAD has changed everything for me in the last year alone. I'm 35 and felt like crap no matter how clean I ate. Energy started going down slowly once hitting 30. Now eating once a day, my energy levels and concentration are TOP. I feel 10 years younger and I have increased my strength doing fasted training 3 days a week. I remember clearly how awesome training felt at 25. Getting down to 7% body fat was a nice side effect. I eat lots of fat, protein, carbs, salt, and sugar for my one meal FYI. I aim for 3000 calories…most of it is what is considered crap food for bodybuilding. I hold steady week after week with an FFMI between 23 and 24. BP is below 120/180 and resting heart rate stays below 65 with absolutely no cardio in my routine. Been eating one meal a day for 10 months now.
    I think you are wrong as usual about it ONLY being about calories. You are young. I remember that. You can do about anything and energy, testosterone, and strength just come natural. Get in your mid late 30's..IF is a MUST for hormone management and peak performance. This applies to all of us natural lifters that are not in a constant anabolic state. If I spread out my meals for all day long I would go back to feeling like garbage. I did it for 19 years and didn't feel bad with it until the last 5 or so.
    Stop spreading misinformation. Your physique to be honest is not very impressive at all and you don't have a PHD to be giving this sort of advice. You need either one or both before you have any sort of credibility to give fitness advice. I reached the current FFMI I am now at 22 years old all natty and I STILL would have hardly considered myself any expert on fitness. You should follow the same rule and get some age on you. You simply haven't had enough time in the gym.
    Dr. Jason Fung and Dr. Eric Berg would tear apart what you are saying.
    I'm chalking it up to you being young. At least you appear to be under 25.
    Don't listen to this guy kids.

  18. Well explained. I think the main thing when doing Intermittent Fasting is not feeling sluggish due to constant insulin spikes. Autophgy is also a reason why Intermittent fasting beats pure calorie restriction. Most people will eat less when doing IF so it is good for the average person to act as a control mechanisim like you said.

  19. If you're grazing all day( 10 meals a day) your insulin is always going to spiking and telling your body to store the fat… so no, eating 10 meals a day is the not the same as fasting. Where is this guy getting his sources?

  20. I agree on IF for a number of factors, regardless of the exact science of insulin, glycosis/ketosis, etc. Mostly psychological and just practicality, it saves so much time, money, and requires less effort than a regular diet (where you have to carefully plan every meal, buy expensive health foods, etc). All you have to do for a successful IF diet is eat once per day and gorge on basically whatever you want. Caloric restriction doesn't seem to work for me even if I cut it down to below 1300 calories, the weight comes off very slowly and I feel weak the whole time, makes exercise dreadful or impossible. Full fasting makes you feel clean and rejuvenated once you get over the initial bump, your energy actually spikes higher because of psychological reasons, your body wants to work hard and keep going for that next food, and it's not using any energy for digestion.

  21. have to say he is right about if u over eat in ur feeding window ur not gonna lose weight. I can have a 4hour feeding window and eat a shit ton of food and i will gain weight, even though i fast for 20 hours

  22. Thomas DeLauer, Dr Jason Fung, Dr. Eric Berg and many many others, say fasting is way better than caloric restriction or grazing all day. Fasting helps immensely to fix insulin resistance.

  23. You should read The Obesity Code by Dr.Jason Fung. His enormous research contradicts much of what you state mainly because what you're discussing are short term studies, not long term

  24. All of these different ways to loose weight all come down to one thing, don't over do it. Do whatever works for you. At the end of the day though you just need to eat a responsible amount of high quality food and stay active.

  25. I've seen a lot of videos from the drs' mentioned in the comments that insulin response isn't variable it's on or off also that protein is converted to sugar when not needed so you would get an insulin response from eating protein if in a calorie surplus. Thing is to see a change in body shape you need to build muscle in that case you do need hgh. I used to have a lot lower body fat for years and I feel like it's just pure will power and stubbornness not over eating and exercising with cardio and strength training.

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