What’s The Difference Between Fasting And Eating Less?
Fasting versus eating less. What’s the
There are some crucial differences between fasting and eating less.
First of all, fasting is not a diet.
A diet is defined by the foods that
somebody habitually eats and within this
definition comes the quantity of the
Fasting is changing when you’re eating, and
therefore fasting and eating
less are mutually inclusive.
People often make the mistake of eating far less than
they actually need in order to lose
weight. For example, somebody who needs 2,000 calories per day may choose to eat
7-800 in order to lose weight more
quickly. The problem is that doing this
causes a whole host of problems in
itself. For 3-4 days, even a week or two
you may indeed lose weight quickly. But
much of this weight is going to be water
weight. What’s also concerning when you
undereat like this is the amount of
lean body mass or muscle that you’re
going to lose in the process.
Reducing your calories so low and the short term may work very quickly, but you’re just
going to gain the weight back. So what’s
the point? The goal is to lose more fat
as opposed to lean body mass. Why? Well
firstly you look better when you have
more muscle on your body; but more
importantly muscle is metabolically
active tissue. What this means is that
muscle burns more calories than fat, so
the more muscle you have on your body
the more calories you’re actually going
to be burning passively. Basically that
just means you burn more calories by
doing absolutely nothing. Let’s say you
do keep up 800 calories per day for 3
weeks…What’s gonna happen is your metabolism
is going to slow down and paradoxically
this may lead to losing no weight at
all – compared to a diet higher in
calories. So what’s the deal with fasting?
A common example of fasting is eating
for 8 hours per day and fasting for 16
hours per day. So a typical example of
this would be eating from 12 p.m. to 8
p.m. and fasting for the rest of the
hours in the 24 hour period.
The benefits of fasting are revealed with two factors:
the first factor is hormonally and the
second factor is with convenience and
the simplicity of fasting.
For thousands of
years, intermittent fasting has been used as a
method to control obesity, you could say.
Ironically the moment frequent meals
were indoctrinated into our society as a
way to “boost your metabolism”, obesity
rose and increased. Fasting effects
various hormones, but the most noteworthy
is insulin. So fasting will decrease the
amount of insulin in your body and
increase your insulin sensitivity.
Increasing your insulin sensitivity is a good thing.
Exercising, both anaerobically and aerobically also increases your insulin sensitivity, as well as controlling your
overall calories and weight – specifically
looking at carbohydrates and which type
of carbohydrates you’re consuming. We
know that caloric expenditure is
generally the most important factor
(excluding very extreme cases with
people who have Cushing’s disease and
Metabolic syndrome). So what’s the point
of using something like fasting to
control insulin levels when in fact
weight is going to be controlled by what
you’re actually eating?
That’s a great question!
Insulins job is to lower blood
glucose. When your insulin ‘sensitive’,
glucose is able to enter the cells of
the body as opposed to being insulin
‘resistant’ when the key for the lock, you
could say, isn’t working correctly.
“Hyperinsulinemia” basically means too
much insulin in the blood and this is
very correlated to things like obesity
(especially in the gut area),
various types of cancers: like prostate
cancer, breast cancer, colon cancer and
even things like bone degeneration and
it’s not unheard of that insulin is
associated with hair loss. What’s
interesting is that if you look at
centenarians, meaning people who live over 100, they generally tend to have low
levels of insulin. * By the way, if you want
to learn more about the scientific
benefits of intermittent fasting then be
sure to click the link above.
Put it this way: the human species would be extinct long ago if we weren’t able to forgo
food periodically at
least from time to time. As I like to say,
“there were no fridges back when we were cavemen”.
So a 2016 systematic review from
the Journal of Nutrients found that
intermittent energy restriction achieves
weight loss, but there was no evidence
that it provided superior management in
comparison to continuous energy
restriction (aka a typical diet).
A 2015 paper from the Academy of Nutrition and Dietetics came to the conclusion that
prolonged nightly fasting and I quote:
“may be a simple feasible and potentially…
…effective disease preventing strategy at
the population level.”
Regardless of whether you choose intermittent fasting as your method of weight loss or you choose
to do a conventional diet of continuous
caloric restriction, what remains fact is
that eating far too less in an attempt
to be healthier is probably one of the
most dangerous things you can do. Here
are some signs that you may not be
eating enough. The first is obviously to
be counting your calories but contrary
to most people’s beliefs this isn’t
actually that accurate a lot of the time
So there are some physical symptoms you should be aware of the first is having
dry skin. So, when you are under-eating
it’s quite common to be under-eating
dietary fat because dietary fat has a
lot of calories. This may lead to fat
soluble vitamins like a vitamin A, D and
E being less ‘bioavailable’ and thus you
become nutrient deficient. Another
obvious sign is having extreme hunger
this is something that you will not
experience on intermittent fasting as long as
you’re eating enough calories within the
24 hour period of the day. Another is
extreme fatigue and lethargy. Now it can
be common upon first starting a diet to
have slightly less energy, but for most
people that actually feel more energetic
because of the types of food they’re eating; especially when they’re doing intermittent fasting.
So look out for
your energy levels and remember that
even though you’re doing a diet you
shouldn’t be feeling like crap on it right?
You should still be feeling
healthy because this is a state what
you’re going to continue indefinitely.
It’s not something that should be for
the short-term. And the last
unfortunately is diarrhoea or
constipation – something no one ever wants. So to avoid this obviously eat enough
food and also make sure to be getting a
wide variety of fiber from your foods
Although if your goal is weight loss
physiologically anything is going to
really work. But if you’re looking for
the psychological edge and some very
powerful potential health benefits, then
fasting is a great way to go. The more
research which is being released the,
more we are starting to realise that
fasting may be one of the keys for
longevity and also improved cognitive performance.
Fun fact: Intermittent fasting
actually increases ‘BDNF’ or brain-derived
neurotrophic factor and this is
something which actually increases when
people take antidepressants; so it’s
becoming more clear that the mood
benefits from intermittent fasting are
very very real.
So, thanks for much for watching. For those who already know about intermittent fasting I hope this
video didn’t bore you and if you’re new
to this and wanted some clarification
then I hope that this video was of use
So, if you want to be coached by me one on one then be sure to apply in the link in the description.
Thanks so much for watching guys and I will see you in the next video.