00:00fasting has become a very popular
00:02strategy for burning fat while
00:03maintaining muscle and improving overall
00:06body composition but if you're not
00:08informed like many people fasting can
00:10actually set you back make you gain body
00:12fat lose muscle mass and even worse end
00:15up less healthy than where you began now
00:17even though it's my favorite approach to
00:19dieting I'm sure there are many things
00:21that you haven't been told so today I
00:23want to go over eight things that you
00:24probably don't know about fasting even
00:27if you've been practicing it for some
00:29time now and if you're thinking about
00:31fasting I definitely recommend watching
00:33this video first so you can avoid some
00:35of the common pitfalls and mistakes
00:37first let's start with a new study that
00:39shows that intermittent fasting
00:41increases the risk of heart attacks by
00:4391% this is actually something that you
00:45probably already heard since it's being
00:48sensationalized all over the mainstream
00:50news the thing that nobody is telling
00:52you is that this study is complete
00:54attention grabbing garbage let's start
00:56with the sample size out of 20,000
00:59participants only 414 of them were
01:01intermittently fasting meaning we're
01:03comparing those 400 people to over
01:0611,000 people that are on a more
01:08standard breakfast lunch and dinner type
01:09of diet this makes the study extremely
01:12flawed to begin with anyone who
01:14understands something known as
01:16statistical significance understands
01:18that the data is borderline useless from
01:20the GetGo but on top of that 27% of the
01:24fasting participants were smoking which
01:26is more than 10% higher than the sample
01:28of participants that that weren't
01:30fasting in case you don't know smokers
01:32are 2 to four times more likely to
01:34develop heart disease so we already know
01:36that these people were less healthc
01:38conscious realize that many people that
01:40don't eat throughout the day aren't
01:42healthc conscious people again this
01:45completely skews these results add to
01:47all of this that the study is an
01:49observational study which has people
01:51reporting what they ate based off of
01:53memory and finally one last reason why
01:55this study should be completely
01:56disregarded is that almost all other
01:59studies on fasting have found the exact
02:01opposite effect that fasting enhanced
02:03all kinds of biomarkers related to
02:05Health and Longevity another thing that
02:08you may not realize is that fasting
02:10actually causes changes to your hunger
02:12perception this is important to
02:14understand because hunger cravings are
02:15the most likely Factor that'll make you
02:17quit when first starting to fast if
02:20you've been eating breakfast lunch and
02:21dinner your whole life you're probably
02:22going to experience intense hunger
02:24cravings for each of those meals that
02:26you skip many people will quit before
02:28they comprehend that they not even
02:30experiencing genuine hunger instead
02:32they're experiencing habitual and
02:34emotional eating triggers these triggers
02:36are so ingrained within you that even on
02:38a biological level your body will
02:40release hunger hormones like grin let's
02:43say at 2 p.m. every day if that's the
02:45time that you're used to eating lunch
02:47the beauty of fasting is that if you
02:48give your body time to adapt the hunger
02:50pangs will subside your habitual and
02:53emotional eating cues will become more
02:55muted and even at a deeper level you'll
02:57develop physiological adaptations such
02:59as decrease ground levels at those key
03:01times of the day your body will also
03:03improve its capacity to use stored fat
03:05for energy rather than relying on food
03:07all day long you just need to give your
03:09body time to adapt without quitting and
03:11without binging which brings me to my
03:13next point that can be obvious for
03:15people with experience but not so
03:16obvious for those of you that are
03:18beginners and it's the fact that fasting
03:20does not automatically guarantee weight
03:22loss or fat loss in fact it can
03:24completely backfire and cause the
03:26opposite weight gain obviously you're
03:28not going to put on fat while you're
03:29you're not consuming calories but you
03:31can easily gain fat when you break your
03:33fast through a phenomenon known as
03:36compensatory eating this is where the
03:38increased hunger and appetite that
03:39you'll experience after fasting can
03:41cause you to consume more calories than
03:43you would have ever consumed if you
03:45simply didn't fast at all it's pretty
03:47easy to understand that if you binge on
03:49high calorie foods like ice cream and
03:50pizza after your fast you can quickly
03:53negate any potential calorie savings
03:55that you achieve during your fast just
03:57because you've restricted the amount of
03:58time that you're allowing yourself to
04:00eat every day does not mean that you'll
04:02lose fat understand that it's not the
04:04time restriction itself but rather the
04:06fact that the time restriction will
04:08hopefully help you create an overall
04:09calorie deficit which is the actual
04:11source of the fat loss and to create
04:13that calorie deficit the foods that you
04:15break your fast with matters a lot now a
04:18lot of what you might have heard or read
04:20about breaking your fast is unnecessary
04:22over complicated and not based in
04:24reality for example you might have heard
04:26that you must have MCT oil after your
04:28fast to burn more fat this actually is
04:30going to do nothing except add extra
04:32calories another one is to avoid
04:33vegetables after your fast since your
04:35digestive system needs to warm back up
04:37to eating harder to digest foods this is
04:40once again completely untrue for
04:41short-term intermittent fasting
04:43protocols and even if you were to do a
04:45prolong fast I would still highly
04:47recommend that you do the exact opposite
04:48of this advice first of all your
04:50digestive system is perfectly capable of
04:52going for long periods of time without
04:54food followed by a feast it was part of
04:56our Evolution second when you come out
04:58of a fast you're you're going to be
05:00hungry priority number one when you
05:02break a fast if your goal is fat loss is
05:04to reduce hunger before binge eating or
05:06consuming excess calories vegetables
05:09happen to be extremely low in calories
05:11while also being very filling if you're
05:13concerned about digestion don't eat them
05:14raw after fast and cook them but the
05:17point is breaking your fast with
05:18vegetables is actually ideal because
05:20first of all even Bland vegetables with
05:23no seasoning will taste a lot better
05:25after fasting because fasting helps to
05:27reset your palet and you'll actually be
05:29hungry as well and second of all the
05:32vegetables will fill your stomach
05:33decreasing the possibility of mindlessly
05:36binging on high calorie foods and snacks
05:39the other thing that you'll want to
05:40prioritize after your fast is protein
05:42like chicken fish eggs meat and so on
05:44these are the two things that you need
05:46to keep in mind break your fast with
05:47veggies and protein after you've taken
05:50the edge off your appetite with veggies
05:52and protein you can then move on to
05:53other Foods it's that simple no need to
05:56over complicate it another thing that no
05:58one tells you is that fasting can lead
05:59to dehydration if you're not reminding
06:01yourself to drink water throughout the
06:03day this is due to three main issues
06:05that you can run into the first is that
06:07when you fast you're going to feel less
06:09thirsty in general which will make you
06:11less likely to naturally drink water
06:13eating leads to an increased desire to
06:15drink more water through a variety of
06:17psychological and physiological
06:19mechanisms this is especially true if
06:21you eat salty foods but even regular
06:23meals with regular or lower amount of
06:24salt will increase your thirst when you
06:27skip these meals you'll be a lot more
06:29likely to not crave a glass of water as
06:31much along with decreased thirst some
06:33people experience increased urination
06:35while adapting to fasting this is
06:37especially true if you drink coffee to
06:39help suppress your appetite during a
06:40fast since coffee is a natural diuretic
06:43and the third issue is your electrolyte
06:45balance now this is really not going to
06:47be an issue if you're just practicing
06:49short-term intermittent fasting but if
06:51you do a prolonged multi-day fast
06:53electrolytes like sodium potassium and
06:55magnesium play crucial roles in
06:57maintaining fluid balance nerve function
06:59and muscle contractions within your body
07:01if you don't replenish these it's
07:03possible to disrupt electrolyte balance
07:05leading to symptoms of dehydration such
07:07as fatigue dizziness headaches and
07:09muscle cramps So to avoid dehydration
07:12make sure you're drinking water
07:13throughout the day even if you're not
07:15particularly craving it and if you are
07:17going for extended fasting consider
07:19supplementing with some of those
07:21electrolytes with that said nutrient
07:23deficiencies outside of just
07:24electrolytes are something that many
07:26people don't realize can coincide with
07:28fasting of course this isn't as likely
07:31to happen by skipping breakfast and
07:33fasting for just a few hours it's more
07:35of an issue again associated with
07:37prolong fasting but it is possible to
07:39develop nutrient deficiencies with
07:41regular intermittent fasting if
07:43nutrient-dense foods are not prioritized
07:45during your feeding Windows
07:46incorporating a variety of fruits
07:48vegetables lean proteins and other
07:50nutrient-dense foods during your feeding
07:52window can help ensure that you're
07:54getting all the nutrients you need
07:56dieting in general increases the
07:58possibility of being deficient nutrients
08:00like iron calcium and vitamin B but
08:02saving calories throughout the day by
08:04fasting to then later eat unhealthy
08:06Foods increases the chances of
08:08developing these nutrient deficiencies
08:09even further obviously eating
08:11nutrient-dense foods will help solve
08:13this problem but if you're going for a
08:15prolonged fast it could be a good idea
08:18to also supplement with some of these
08:20nutrients next let's discuss muscle loss
08:22based on the research available to us
08:24the human body is far more capable of
08:26sparing muscle tissue while fastening
08:28than we pre iously thought but there are
08:31two major caveats to this that you
08:32should be aware of the first is your
08:34overall protein intake over time if you
08:37cut your protein intake to zero for a
08:39day your body will most likely spare
08:41most of your muscle tissue and instead
08:42burn fat for the energy it needs but as
08:45with all other calorie cutting and
08:46dieting strategies it is possible and
08:48likely that you'll experience some
08:50muscle loss the longer you stay in an
08:52overall calorie deficit the goal should
08:54then be to minimize muscle loss as much
08:56as possible without adequate protein
08:58intake your body can
09:59as the days go by but it's perfectly
10:01fine to exercise during a regular 16 to
10:0324-hour fast in the beginning you might
10:05experience decreased strength endurance
10:08and energy levels so it might be best to
10:10have a few simple workouts during your
10:12first couple fasted training sessions
10:14but after a few weeks your body should
10:16fully adapt and you might even find that
10:18you have even more energy working out on
10:20an empty stomach so don't let the idea
10:22that you haven't eaten before your
10:24workout hold you back some of my best
10:26workouts and most intense weight
10:28training days were achieved during a
10:30fast I have significantly better
10:32workouts without food in my stomach your
10:34body can still perfectly well draw
10:36energy from the glycogen that was stored
10:38in your muscles 24 hours prior so allow
10:41your body to adapt it does get much
10:42better over time just like the hunger I
10:45hope this video has helped you out and
10:46prepared you in advance especially if
10:48you're just starting out with
10:50intermittent fasting if this video has
10:52helped you make sure you subscribe to
10:53the channel and if you want to get a
10:55done for you fasting plan then head on
10:57over to my website where you can get a
10:59personalized fasting meal plan a workout
11:01plan and a coach to guide you through a
11:0342-day fat loss Journey all for free you
11:06get it for free by simply sticking to
11:08the plan for 6 weeks which is
11:10coincidentally exactly what you have to
11:11do to achieve your goal of burning
11:13substantial fat anyway to find out more
11:15click the link in the description below
11:17or you can head straight on over to my
11:18website at gravity transformation.com
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