Is Fasting ACTUALLY Better Than Regular Calorie Restriction?

[@KristianKumpula]

For me intermittent fasting has been significantly more effective and easier than calorie restriction. It's partially because adhering to it is simpler and mostly because as my body adapted to fasting, it reduced the production of hunger hormones and thus made me want to eat less. Now there's no need for me to count calories and maintain self-discipline because I no longer even feel the urge to eat more than I should.

[@wavestation999]

But if you are losing weight regularly that means your calories are still restricted...

[@JemyM]

​@@wavestation999I think you didnt understand what Kristian wrote. Fasting lead to calorie restriction by reducing hunger and cravings, so you do not need to focus on counting them. It fixes the real problem which is the hormones that make you eat.

[@Nclk619]

Same for me. Much easier, because once I eat a normal portion I am no longer hungry. And my normal meal had about 600k, so I have to actually force myself to eat a little more. But it completely cut my craving for sweets in the 3rd day I was in.

[@BDKennels]

I think you're spot on. I started 18/6 IF 3 years ago. I had and have no illusions about it being magic. It was simply the best way for me to restrict calories in a sustainable way. Adding in a vigorous weight training and cardio program and I've lost 60 pounds (250 to 190) and kept it off. IF is just an easy way for me to restrict what I eat in a simple way that doesn't require me to count calories and plan every meal. I generally eat one large meal noonish and then a light meal, heavy on protein, second meal. Once or twice every week I eat one meal a day. I've found that I crave sweet snacks less and meat, veggies and fruit more. No idea why. Don't really care because it's making it easier for me to consume healthy foods sustainably. I'm 64 years old, retired and spend most of my exercise time in my home gym. On weight training days I add in a 30 gram protein shake during my workout. For me it's all about consistency and sustainability. I know, I use that word way too much. I love the work you're doing and I hope you keep it up.

[@kiattim2100]

Nah, the informations in this video is skewed, idk why he decided to uses Alternate days fasting research instead of the most popular form of fasting, like IF or OMAD research. Also, do you know why it's easier to stick with IF/OMAD than normal calories restriction? Because your insulin level drop, making you super sensitive to insulin level rising which result in quicker satiating feeljng, you get more growth hormone during fast which also result in better muscle maintenance. It also doesn't mess with your metabolism/sleep like normal calories restriction. All of that is why IF are so much easier to stick with. The benefit of IF isn't magic. It's science.

[@BDKennels]

Thank you@@kiattim2100. I readily admit I'm a rank amateur at this. I chose IF 18/6 because it intrigued me and then found it worked for me really well and was dead easy to maintain. I really appreciate the knowledge drop and correcting my misperceptions. That's not sarcasm, I'm genuinely grateful. I'm still learning and researching so my gratitude to anyone who will take the time to educate me.

[@BelfastBiker]

Here's the thing - I can only succeed so far with calorie restriction using intermittent fasting.

[@garethjroche]

I have just started 16:8, currently I am not eating any more during the 8 hours than I was before, I have just removed the opportunity to eat in the other 16 hours so it is working well for me so far. I am training during my fasted hours so the concern is that I don't get enough protein around then. I do still have a fair bit of fat to lose. Not sure if I should continue or not

[@gk5891]

As much as people hate it, you really do have to consume less than you burn. I suggest using whatever method gives you the highest program compliance.

[@JemyM]

16:8 or calorie restriction never worked for me but ADF did. The reason is because ADF lead to ketosis that reduce hunger and the delays reduce cravings and addictions and the fasting forced me to deal with cognitive cues that lead to over eating and fasting forced me to find and add more nutrition dense foods to my diet. Finally at age 45 I feel I got control of my life. That said the pseudoscience and nonsense in the fasting community drives me crazy.

[@Nclk619]

I hear you. Filtering the BS is grueling

[@monsieurlechevalier]

Love your frankness, man. It does all come down to blood work and what you are willing to do in order to improve your health. 💪🏻💪🏻

[@DennisNowland]

It's pretty hard losing fat weight. Best advice, find what works for you and stick to it.

[@PhotonGames]

I think fasting can help your insulin sensitivity. If you're insulin resistant, eating in a calorie deficit won't be as helpful.

[@nada347_]

Hey Ben, any updates? I've lost weight on an 18:6 but want to start working on adding lean mass. I was intrigued by the idea that fasting increases sensitivity to insulin but maybe that's bs? New to your channel and I appreciate the no nonsense and the papers.

[@Enalog3]

Why no mention about high insulin levels preventing fat burn during regular calorie restriction?

[@BenCarpenter]

Because if high insulin levels pretended fat loss during regular calorie restriction, calorie restriction wouldn’t work, but it does

[@Enalog3]

@@BenCarpenter Thought under that situation metabolism would drop instead of burning fat. So much conflicting info out there, hard to know what's true.

[@Wayf4rer]

I would say yes for a few reasons. Firstly, our ancestors evolved on a feast/famine schedule, which is why we're evolutinarily adapted to store the excess, and burn it when we need it. Secondly, fasting is easier on satiety levels, much easier in fact. Thirdly, it's muscle sparing, moreso or at the very least equal to, caloric restriction. Why would I not take the easier, faster, and more efficient route instead of suffering for months on end? I've done both successfully, and fasting is just so much easier.

[@BenCarpenter]

I feel like quite a lot of what you said isn’t really supported by research. Evolutionary adapted to store the excess? This is a narrative but if it were relevant, more trials would find significant differences on body composition. Appetite? Sure for some people but some people hate fasting and compensate by binge eating in their feeding window. At least as good for muscle preservation? Ehhh, I don’t know how you came to that when this specific study literally showed it was worse for lean body mass preservation (as have some other studies)

[@brennand933]

you do realize that fasting only works if you use it to restrict calories, right? if fasting worked better for you, all that means is that you were able to eat in a greater calorie deficit than if you ate throughout the day and counted calories. But thats not a unique benefit to fasting, its just you eating less.

[@Wayf4rer]

@@BenCarpenter Evolutionary adapted to store the excess meaning feast/famine. Our ancestors wouldn't have survived if not eating for a few days burned up all of their muscle mass. My claim isn't that fasting for weeks on end is fine, or even 96 hours. The research I've done any my own anecdotal evidence based on my own experimentation backs up that regular 24-48 hour fasts are safe, and muscle sparing. Here's a study done on men with two day (40 hour) fasts, where they compared one fed (control group), and two 40 hour fasted groups, and gave one group somatostatin (GH inhibiting hormone) to see if there was a correlation in the markers of muscle breakdown in the body vs the retaining of lean mass through GH/IGF-1 processes. The somatostatin group had a 50% greater increase in muscle breakdown, pretty signifigant. pubmed.ncbi.nlm.nih.gov/1548337/ Here's a meta analysis comparing starvation (fasting) diets with daily caloric restriction. Bottom line, the fasted groups lost 90% fat and 10% lean mass, whilst the calorie restricted groups lost 75% fat and 25% lean mass. onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00873.x All things considered, the two methodological are at the very least near equal, if fasting isn't superior, as many studies now show. Difference being, it doesn't take 3+ months of restriction to lose the same amount of fat fasting. Anecdotally, you're better off fasting and cutting down on fat, and then using the time saved to spend in a slight surplus if building mass is the goal. I understand the apprehension, but there's a lot of research out there that shows our bodies do what they can to preserve lean mass, and they're pretty good at it. I admit there are studies out there showing conflicting viewpoints, but I've yet to find a study that really satisfied all the criteria for healthier long term fasts where macro/micronutrients are fully controlled, and nitrogen balance/hormonal balance are all 100% accounted for, in non-obese individuals.

[@Wayf4rer]

@@brennand933 I utilize agressive protocols to maximize the caloric deficit and fat mobilization in the shortest period. Fat adaptated alternate day fasting for periods of 2-4 weeks. No carbs, lifting on fed days and cardio on fasted days. I've had success with both, but I'd much rather cut aggressively for much shorter periods and spend that time in a slight surplus than spend months restricting calories traditionally.

[@brennand933]

@@Wayf4rer that’s fine. So long as you understand that fasting isn’t objectively better than more standard ways of caloric restricting. Everyone is different and fasting can be good for some people, but for others like me, I like to spread my calories throughout the day and that has helped me stay satiated while being in a calorie deficit. To each their own

[@SMcDuna]

Is there anything like a scientific consensus on what protocol is best for lean mass preservation? Wildly contradictory views out there among the less concerned with science/research.

[@Willo59]

Hi Ben Keep up the good work matey. Love the vids; great content. I understand you might be a tad busy to respond. However, I have a question I was hoping you might shed some light on: Ive always struggled to increase the muscle mass of my upper arms whereas I find it “easier” to add a bit of mass to my chest. As a result, Ive always just presumed that each of us have predominant muscle areas. Recently, I read an article relating to “predominant muscle types ….. slow or fast twitch”. Could this explain why I have T Rex arms and a chest like a Silverback or is the fast / slow twitch theory just BS ? Best regards Paul

[@FeniksGaming]

As someone who fasts regularly because I find it easier to stick to my calories that way you are 100% correct there are some people who treat fasting like magic that it really isn't.

[@gattinagirl2010]

I've just discovered you & I love your honest & direct approach. I love that you call out bullies and fat-shamers, I love that you are REAL and not full of BS. Plus, all of your appropriately placed F-bombs make me feel less guilty about my potty mouth. 👍

[@krsans78]

I understand that not eating aka fasting in a nominal term is the same as inducing a calorie defecit, but what about autophagy? You wont get that if you eat several times a day with a defecit?

[@TheMitsosS]

Can you PLEASE make a video about Thomas Delauer? PLEASE!!!!!!

[@onepunchflan3071]

Thomas delaur is way more educated than this guy

[@mpkeller]

what kind of weight lifting splits do you recommend?

[@meaguy3216]

You mention that someone who normally eats breakfast/lunch/dinner choosing to fast through breakfast may think fasting means they do not need to practice caloric restriction. You then mention them eating a lunch that is five times what they would normally eat for lunch. While shifting the number of calories you eat from one meal to another and maintaining or increasing your daily caloric intake is a potential issue it isn't a straight line comparison. From what I have learned of fasting, from the fasting I've observed in friends and coworkers over the years, and from my admittedly limited personal experience with fasting I don't see your hypothetical example in the real world. I see people fast through breakfast and eat their normal lunch and normal dinner. These people are practicing caloric restriction by virtue of consuming one less meal in a 24 hour period vs caloric restriction by lowering your intake per meal. By the way, I found your channel through a short of you speaking Korean at your wedding reception and it was very sweet. Congratulations and I hope you're both doing well.

[@jonfreelove]

Nailed it Ben 👌 well said

[@robertpaul50n]

I like how you say curse words in the videos

[@AlexEats]

What’s better than both? Moving more

[@Nclk619]

Fasting is calorie restrictions but much easier

[@irenalovesart4064]

Fasting for a long time can lead to disordered eating... ie binging

[@onepunchflan3071]

Bullshit