Alternate Day Fasting: A New Study Breakdown | Educational Video | Biolayne

A recent study
pubmed.ncbi.nl...
on intermittent fasting sought to determine how alternate day fasting (ADF) affected weight loss, fat loss, lean body mass, metabolic rate, and various other metrics in free living people compared to people who engaged in either intermittent fasting without weight loss, or continuous caloric restriction (CCR). The treatment groups were
ADF (weight loss): 150:0 (150% of maintenance calories on one day, then 0% the next day, with alternating days)
ADF (no weight loss): 200:0 (200% of maintenance calories on one day, then 0% the next day, with alternating days)
CCR (weight loss): 75:75 (75% of maintenance calories everyday)
This study design allowed the researchers to separate any specific effects of fasting on weight loss & metabolism from calorie restriction by including the ADF (200:0) group since they were eating an amount of calories that should maintain their body weight.
The study design was also extremely diligent as subjects were randomized based on their fat mass index as well as their activity levels. This helped ensure that any observed results were due to differences in the treatment effects rather than the inherent characteristics of the groups themselves.
What did they find? Both caloric restriction groups (ADF 150:0 & CCR 75:75) both lost the same amount of weight, but CCR lost significantly MORE fat mass and virtually NO lean body mass. The ADF 150:0 group however, lost almost 50% of their weight from LBM. Moreover, the ADF 150:0 group also had a greater decrease in total daily energy expenditure (TDEE) compared to the CCR 75:75 group. This was due to a reduction in their spontaneous physical activity (NEAT).
In this video I break down the full study and what the results mean for people who practice alternate day fasting
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[@christinaherren]

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.

[@lamasimon9421]

@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

[@MultiplexityGaming]

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.

[@LavidaLovesCoils]

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.

[@laquan3661]

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.

[@maryann2600]

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.

[@nounours5016]

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.

[@MrSharkman19]

those biceps have undergone muscle protein synthesis

[@leegarryallen]

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

[@alexandracasados22]

I agree I just eat for that one day

[@thinkingoutloud3358]

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.

[@theonlyEYEBROWKING]

How long is your eating window after the 36 hour fast?

[@GeeDeeBird]

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.

[@chingonbass]

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.

[@fatty2027]

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.

[@alexandracasados22]

Same!

[@olympic-gradelurker]

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.

[@MrViralBucks]

The study was 3 weeks long not 4 weeks.

[@葡萄阿丹]

Dr fung was talking about insulin reaction to eating

[@jjcrazi]

Have you done anything on Michael Mosleys 5/2 diet or fast 800?

[@Ironclad6661]

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.

[@sonderexpeditions]

Interesting. Still doing adf but thx 4 your research

[@diceysituation833]

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

[@dbb7286]

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.

[@matthewgerman1618]

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.

[@zaksouth6025]

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.

[@Memento__Mori]

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 :)

[@juenmmonterrey7767]

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??

[@ingridmilliebobby-brown7653]

​@@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.

[@cspinto7atUtube]

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.

[@sonderexpeditions]

Same. I love it.

[@sup3rslowmotion251]

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.

[@diceymaan]

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.

[@elizabethweiland2487]

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.

[@j.rob.5943]

False, that was not in this study

[@tatjanakane503]

Lower insuline, better fat loss.

[@lovelife1867]

@@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.

[@MrBiggharv]

Yes!!!! I've been saying this 💯

[@user-ie9qy5yu2e]

They should’ve made exercise a control

[@anthonymartin5794]

Keto is the way

[@McCarthy1776]

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.

[@sproutLWM]

Well, ADF is the only way I see significant weight loss.

[@securem3]

Same experiment for those overweight and injured metabolism. And measuring bmr while lowered with continuous caloric restriction

[@ianthomasyoung1134]

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?

[@mimelsaharXD]

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.

[@theinvisiblewoman5709]

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.

[@TheStefanV]

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

[@SLees-tv7gh]

I agree, it really works for me.

[@vigilantezack]

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.

[@Prog47]

Do you eat double the protein because you skip a day of eating or just normal protein?

[@nickmontanaro9638]

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.

[@nickmontanaro9638]

​@@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.

[@djrdawg2]

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.

[@adriedrake8605]

I love ADF❤ I look and feel awesome 😊

[@zaluq]

Calorie , what about reduced insulin ?

[@supimsatan]

Probably the best studie i have heard on diet plans.

[@lisaj3262]

Calorie Restriction slows your metabolism OVER TIME, your body adapts and you experience a plateau. Dr Fung explains it in the obesity code

[@torbjrnsn6914]

I like it for weight loss, but i seem to get dental-issues while doing it. (Could be random to)

[@MMAoracle]

How did they lose the same amount of weight when having the same calorie restriction if their energy expenditure varied between the two groups)? Due to higher amount of weight loss coming from fat (which is more energy dense per gram, meaning that in fact you lost more calories)?

[@evilcoder]

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.

[@Lj-mv8hu]

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.

[@Robert1546_Sea]

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.

[@giselemello3948]

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.

[@aleh9203]

But Dr Fung said..

[@BA11A415]

you said skeletal muscle is not a amino acid pool, are you saying that skeletal muscle is not an amino acid reserve?

[@MSJARELA]

“1,300 calories”. Yep. That sucks.

[@LilSpideyBoy]

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.

[@frankiefernandez5252]

Too much muscle can strain the heart also. There must be a balance.

[@jpdominator]

I would’ve worked out on the fasting days not on the eating days.

[@ThePsyborg1]

Fasting is the healthiest and fastest way to Lose body fat. Period.

[@joeyedwards6001]

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..

[@jonathanjones2435]

this study contradicts just about every other study I've ever seen on ADF

[@DeadTalent]

Who funded this study?

[@federicobergonzini6718]

Thanks for this quality videos

[@orlando9923]

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

[@originunknown5819]

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?

[@NaeNae23]

This was done on people who were a healthy weight. I have done calorie restricted diets for many years and I just got bigger. Since adopting fasting I am at my lowest weight in 10 years. You also don't consider autophagy the other benefits of fasting. I still don't understand why this was done on healthy weight people who did not need to lose any weight. Also long term calorie restriction never works this was only a month not enough time to see long term analysis. I would like to know which company sponsored this research. I think I would prefer to listen to Dr Fung a medical expert who has improved many diabetic people's health over a research paper you just read where include speculation.

[@Rooster7six]

Eat more protein!!!

[@afiherman6053]

Ok

[@A000803323]

Does anyone else find it interesting that "healthy" people get improved health markers when they restrict their calories?

[@Fazlifts]

If both deficit groups had the same deficit and they lost the same total weight, how do we account for the data suggesting the ADF group had greater reductions in TDEE and NEAT? That simply doesn't make any sense. Surely we'd see a lower weight loss in the ADF group if they had a reduction in NEAT and TDEE.

[@cblice2004]

Who paid for this study? Big Pharma or the Diet Industry?

[@AnarchyEnsues]

Isn't alt day fasting just a vouge version of "diet breaks"

[@micahstephenscoaching]

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.

[@hard2getitrightagain314]

The link in the description is to a pay wall.

[@mrddcass6540]

Was protein equated? I highly doubt people eating every other day were eating the same protein as the people eating every day.

[@tbobtbob330]

Did I miss where the intermittent fasting group went keto first so that they could metabolize fats? I would expect that a person on a normal diet that had a steady diet of carbs would lose a lot of muscle. If I was worried about muscle loss, I'd go keto for 2-3 weeks.

[@robbennett]

He has since changed his mind on adf

[@nayrika1207]

calorie restrictions is working for a 2 3 months even it wasn't enough time to show why fasting is working long term

[@LilSpideyBoy]

Are there benefits of fasting unique to fasting itself?

[@scottlewington4947]

This is a study on lean adults!

[@Ayrad160]

Alternate day fasting is not intermittent fasting, stop confusing people .

[@popelgruner595]

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.

[@richardhartung1576]

So ADF is shit? 😅

[@UndertheNeedle282]

This suggests to me that lean healthy people respond differently to fasting than unhealthy pre-diabetic obese people.

[@PhotonShower]

Time is the factor not calorie..there more than enough research on this.

[@splatterdaynightmares]

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.

[@1mobetter99]

Wow. A three week study on lean people. That's not useless at all.

[@Joker-eu6rz]

That's another way of confusing people...

[@ilbgbg]

Hmmm but that’s just one study

[@310sbell]

How did the people before electricity last for days weeks or months without turning into a skeleton by losing 50/50 daily?

[@janellinell4552]

Fasting has reversed my aging my skin is glowing!!! I did an alternate day fast but on fasting day I only had 500 calories of protein (meat or protein shake) still lost weight. Weight train on feast days very important

[@Macatho]

Did you weight train before starting intermittent fasting? Cause and effect... cause and effect

[@leah.ludovici]

Cut the 500 calories on your “fasting” days, your health will improve significantly

[@tbobtbob330]

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.

[@azulsimmons1040]

I like fasting on occasion. Seems to clear the system and I feel better doing it now and then.

[@linuxmanju]

+1 I do it once in a week or bi week for 18/24 hours. Intention isn't to loose weight, but does one thing very good.. cleanses your digestive system. More than one day, start loosing muscle and feel like shit. Been there and done that Keto + OMAD, got results on the scale, never felt healthy and had huge issues with sleep. TSH shot up to 7. Now I eat everything except free sugar ( for the lack of term ), TSH back to normal, and sleeping 8 hours. Put on some good muscle mass and feeling healthy and active.

[@joeyedwards6001]

Isn't this study results contradictory to fasting studies before it?

[@carmelitacorreia2415]

I'm so glad i came across your video you!you broke this down so well

[@Ambie-yy8xg]

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.

[@GMAN_X1]

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?

[@Sevbi]

For me the main benefit from fasting is, that it feels easier to me

[@heavymetalfitness2091]

Fasting? Oh you mean sleeping?

[@Irishbomer]

Smartest man in the fitness industry!!! I also love watching videos from your colleagues Gabrielle Lyons and Don Lyman I get so much information from y’all!!

[@Bobocalc]

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'.

[@Melesniannon]

The lack of protein storage is a really important point that I think cannot be stressed enough in videos on this topic. I've done 16/8 IF for years and I wouldn't want to go back to adding a meal and redistributing my caloric intake, but a protein shake could absolutely be on the table.

[@Cork_UO]

What do you mean by a lack of protein storage?

[@Melesniannon]

@@Cork_UO As Layne mentions in the video our bodies have only a limited capability to store amino acids, unlike glucose (carbs) which can be stored as glycogen in muscles or liver, or fat, which is stored as adipose tissue and around the organs. Since fat can be used to create glucose when needed (which incidentally uses proteins), you have as much glucose and fat as your body can store fat. This isn't the case for proteins, our bodies can make some proteins but the 9 essential proteins can only be consumed. So protein availablility in the body depends on the availability of those 9 proteins primarily (consuming others is bonus of course) and what I understand from this video, there isn't a lot of storage space. I guess they're available as long as they're in the bloodstream but I'm no expert. Excess proteins will likely be oxidized for energy, I don't know if they can be converted to fat and stored (would guess so but not sure), and I guess they'd otherwise just be excreted.

[@Cork_UO]

@@Melesniannon The part you are missing is that your body can also convert excess protein and some fat into glucose by a process called gluconeogenesis. Glucose creation in the body is not tied to only carbohydrates.

[@Cork_UO]

@@Melesniannon Although technically you are correct that you can't store protein in the body it's also technically correct that you can't store carbohydrates in the body. Both have to be broken down through different metabolic pathways in to glucose for storage. You wrote "glucose (carbs)" implying that the body only makes glucose from carbohydrates which is false.

[@Melesniannon]

@@Cork_UO I didn't miss that, I literally said that "Since fat can be used to create glucose when needed"... Taking my comments out of context isn't a very nice thing to do. It also changes nothing about the fact that this is about protein consumption, storage (or lack thereof) and use. I referred to the other storage types merely to indicate protein has no equivalent of either glycogen storage or fat storage. Incidentally glycogen is a carbohydrate so it is technically NOT correct that you can't store carbohydrates in the body.

[@00HoODBoy]

thank you as always for providing these updates

[@arditgashi7445]

I think comparing the two in this kind of way is disingenuous because it undermines the greatest strength of the ADF. It's big weekly calorie deficit. Going out of your way to consume more calories just to have more fat stored on the refeed days is bound to be less effective when compared to a sensible CICO diet. The reverse would be to have a 1000 calorie deficit for the daily calorie restriction group while the ADF test subjects eat at maintanance or at a low sensible surplus of 300 cals or less, basically what people would normally eat on their refeed days when they wanna lose weight. In that case the ADF group would presumably get better results.

[@sourobhdas1235]

Absolutely amazing! Thank you for such videos.

[@Uvvibes]

yes that makes sense on my fasting days I don’t want to work out but I already don’t work out

[@slowlyworkingthingsout]

Got a loicense there mate?

[@brettucker9695]

Well explained

[@anandhua.b4589]

You're not fasting unless you're doing it permanently

[@johnthomas8731]

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?....

[@nassimessayli8845]

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

[@MartysHairline]

Great video! Very interesting as always!

[@ItsMish]

Makes sense that I would see Tobio-Chan on a vid about nutrition 😳

[@diceymaan]

One of the most important factors here, is the time - a month. A month is not enough time to hit a plateau and once you hit that plateau, ADF is gonna be looking at the limited calories diet in rearview mirror. Not only that, but the limited calorie diet is gonna take down your metabolism, not by 25 % but it will. However with ADF, your body has a much more difficult time to plateau, especially when there's parties, holidays, and vacations where you can feast two days and then fast, so your body does not get the indicators that it needs to protect life. A great way to negate the lean mass loss, is to eat 200-300g (7 - 10.5 oz) steak on the fasting day. Another way to negate it is to go lifting weights, you'll build muscles, especially if you are a noob, and will still be slightly on surplus in muscle mass. Since this only was a month long trial, they did not see it, but at some point the loss of muscle mass will stop. The point however is, if it works for you, do it. As long as you are losing weight and it's something you can go on with forever, do it :)

[@pokefan5ever]

Hey Layne, I would love to hear your thoughts on another study done with ADF and CR, especially as someone that has used both to lose weight. It was a study done in 2016 by Catenacci et. al. You’re probably already familiar with it. In the results, they talk about how the RMR after the 8 week period in calorie restriction had fallen more than the RMR in the ADF group. Additionally, the ADF group, during the weight regain phase, gained more lean body mass than the CR group did. Could this mean that ADF somehow causes a temporary reduction in LBM, but it gets built up again quickly after the fasting periods are over? I hope this doesn’t come off as a dumb question. I have a Master’s, but it’s in IT and I’m not as good at breaking down nutritional studies, their results, or their methodology as well as you are. I would be very interested to hear a breakdown or explanation for the results 😊

[@JWB671]

Nutritional studies are pointless. Experiment on yourself long term to figure out what you respond to.

[@ErBeary]

I am very familiar with the study that you are referring to. The difference in the results is the study participants. The study that you mentioned was conducted with obese adults, while the study that Layne mentions was conducted with lean adults. Why on earth would a lean and healthy adult benefit from Alternate Day Fasting?! It literally makes no sense. I studied food science and nutrition for 2 years at the collegiate level and independently for over 17 years. The human body is smart and will not break down muscle mass if if has plenty of fat stores to utilize. It just doesn't make sense.

[@pokefan5ever]

@@ErBeary Thanks for the response! That was my experience as well. After losing 90 pounds with ADF and starting out morbidly obese, my muscle mass seemed to be perfectly fine and was even higher than average, according to my DEXA scan at least. It makes sense that leaner individuals would lose proportionally more muscle than obese ones. I still don’t understand why they would even measure this for lean adults or what kind of practical application there could possibly be in lean populations using ADF, considering they aren’t the ones needing to lose weight.

[@stacybb3943]

@@ErBeary I agree with your reasoning! Honestly, I think this study was essentially useless. They should have used overweight people.

[@Prog47]

​@@pokefan5ever Hey Kristy. Can I ask about your protein intake? I now take 160g of protein while eating 2300kcal. I'm losing 1kg per week but I've always liked fasting. It comes naturally to me and used to do 24h fasting all the time. About the protein, if I eat 4 days per week doing ADF does that mean my protein will be (7 x 160g) / 4 = 280g ? Or should it be 160 because as Layne said, protein only matters on a meal to meal basis?

[@jpeg.jordaan]

why would you put the fasting people on 150% of maintenance and not 100 or a slight defecit... if you are overeating then its pointless to begin with