NEW STUDY Shows Intermittent Fasting is SUPERIOR to Caloric Restriction for weight loss!!!

What is going on Ive Warriors? So today we have something special for you, something real special for you. We have a study and look at this title. Intermittent fasting and protein pacing are superior to caloric restriction for weight loss and visceral fat loss. It is based on this study. Now let's dive into the study to see why exactly is intermittent fasting and protein pacing superior to just caloric restriction. Now the calories were equated for so they both had they both consumed the same amount of calories and still there was massive reduction difference compared to the caloric restriction group. Now if we look at this chart for example, this is the body weight. This dotted line is the IFP group versus the caloric restriction group. So you can see the difference here right in body weight. You can see the difference in fat mass right here. You can see the difference in abdominal fat so the fat around the belly area. You can see the difference in visceral fat. You can see the increase in fat free mass which is lean mass which could be water but because of this consistency across the board between all of the participants it was basically your muscle tissue right. How much muscle tissue you're building, retaining over your counterpart and they retain more muscle through intermittent fasting. Now keep in mind the system that they used was an intermittent fasting 5-2 system where the two days were actually consecutive right. So they had consecutive two-day fasting days where they ate just under about 500 calories. So they were eating 500 calories or less in those two days. Now one of the things that I love to show about these studies is how high was the compliance rate and their hunger because a lot of people love to say well the moment you do intermittent fasting you're gonna be hungry and you're gonna overeat as if that's the only outcome that happens to people when actually looking at the studies the compliance is always super high. So overall the compliance rate for each group was over 90% so they easily was able to complete this study. Now we had 19 people in the caloric restriction group we had 20 people in the intermittent fasting protein pacing group. Now here's the caveat to this study because there's always a caveat. Here's the caveat. The caveat is that the intermittent fasting group did 35% of their macronutrients coming from protein. 35% come from carbohydrates and 30% coming from fats right. While the calorie restriction diet they don't even have the protein number here but it's 35% from fats at 50 to 60% of their calories from carbohydrates which means that they but just by looking at these numbers you know they automatically ate way less around 10% or so in protein. So 35% protein versus 10% in calorie restriction in terms of protein intake will create a different weight loss system between both intermittent fasting and calorie restriction. It is expected because of the protein intake that the intermittent fasting group would have lost more weight even though the calories were the same. Now this is one of the things that I'm constantly touting that if you are eating a normal American meal you're more than likely not eating an adequate amount of protein. It's usually like two pieces of chicken or a piece of steak and then just a massive amount of carbohydrates, rice, potatoes, you name it right. If you actually up your protein from the normal American plate and of course this is not for people that already do this but this is for the average person that doesn't measure their macronutrients and just eats. You normally have way more carbohydrates in your plate than you have protein but if you up your protein you have to understand even looking at a study like this protein has a higher thermic effect than any other macronutrient. Over 30% of the calories that are consumed from that protein have to be broken down immediately or has to be burned immediately just to break down and disperse the protein nutrients and the amino acids and everything that comes from that food as compared to carbohydrates which is about 10 to 15% or even fats which is about 2 to 5% of that calorie intake. So it's a higher thermic effect not only that their fat free mass increase or retain better than the caloric restriction group which means you can be successful doing intermittent fasting and simply doing and simply ensuring that you're tackling at least one of the pillars of protein synthesis or tackling the pillar of protein synthesis which comes with consuming more protein. So when people say oh you lose more muscle because you do intermittent fasting no you do not they also track for physical activity in this study and saw and it was equal they had equal physical activity yet the caloric restriction group had less fat free mass or lost more fat free mass than the intermittent fasting group. The reason for this guys is what I've always told you when they try to fear monger intermittent fasting and say intermittent fasting you just lose muscle you just that like you lose muscle if you do intermittent fasting when they look at studies that show a difference in protein intake a equivalency in terms of resistance training or physical activity when that is all coupled together you do not see a loss in muscle overall through just intermittent fasting from these participants you don't see it that's why we had the meta that's why I showed you guys the meta-analysis that's which is way more important than just one individual study because it's it's synthesizing the data of so many different studies looking at these numbers right so it's important to understand the context of the study anybody can pull out a study where they say hey intermittent fasting group go ahead and just eat whatever you want and the caloric restriction group make sure you eat this amount of protein make sure you eat this amount of carbohydrates make sure you do this and that oh okay damn intermittent fasting guys man you lost a lot of muscle it looks like intermittent fasting loses muscle that's not how it works when you equate for certain things when you make sure that they are consuming protein because that's important I mean even just having more muscle tissue or retaining more muscle as you're losing weight is going to help you overall because when you lose weight your metabolism is going to automatically slow down so because of this you want to have a counter a counterpoint to that which is lean mass being your primary driver being the primary driver for your metabolic rate so you keep your muscle as high as possible and you don't have to be broad like and all that stuff like even for the women out there that think oh but I don't want to be like this muscular you just have an above average muscular um uh skeletal muscle binding and and hypertrophy is gonna be better than just the average person that doesn't do any resistance training at all anything is better than nothing a little bit of muscle is better than no muscle at all a little bit more muscle is better than a little bit of muscle that's all it is make sure you just make sure that you care about the resistance training and the hypertrophy building muscle and muscle retention just make sure you care about it because I'm telling you like studies like this show you it's going to bank you better calorie partitioning to keep more calories away from storing into your body fat and more into fueling your muscle for example because the more lean mass you have the more metabolically active you become and you need that as a counterpoint to the fact that you will be uh reducing your metabolic you will have metabolic adaptation which will reduce your metabolic rate so that's super important but another interesting thing is even when you equate for all this protein and you look at the the data it still looks like there was more weight than what was expected uh to be a loss as compared to the caloric restriction group now granted this is a questionnaire system where they they do have them they've given them the meal system though it's not like they they just said hey do this much calories they get they gave them the meal plans they did the meal plans and then they reported back but one thing that I will say is that this is no different than how people collect study data in all the other studies the majority of study data is collected just like this so you see a guru say oh this is weird because uh I don't know the way the calorie the the amount of weight loss and fat loss everything is much larger than what we would expect with protein intake but maybe it's because there's a questionnaire don't let them do that to you because this is the same study design that would tell them that intermittent fasting is is making you lose more muscle and they won't question that study design at all they won't question that study design using that methodology of providing uh meal meal uh menus and then having them uh reported themselves they won't do that and really the only way we can actually get a good complete understanding of this uh in terms of uh compliance to the diet or adherence to the diet is if they were in a metabolic ward which is them basically trapped in a metabolic chamber and basically given fed spoon fed by the scientists the or the researchers themselves so don't let them do that to you don't say oh yeah yeah there's a questionnaire that's them muddying the waters a little bit for this study even though they don't do that for studies that kind of point in the direction of what they want to see out of these uh intermittent fasting studies so they all have this type of methodology and you really can't do anything better than this unless you do a metabolic ward study so please don't let them trick you about the the way that they uh reported on on uh on this uh on their their diet so either way i do believe that protein intake is an incredibly powerful tool i've always said this to you guys make sure you up your protein if you're eating a just normal american meal because the normal american meal normally does not have more protein or or it has an overwhelming amount of carbohydrates and not enough protein on your plate but this is a cool thing because it also shows that if you do apply protein if you do apply a normal uh exercise routine even if it's the exercise routine is equivalent just the insertion of protein adequate protein allows for the participants to not only build muscle and retain muscle but lose fat as well so it shows that the what they eat when you just tell them eat ad libitum people are going to eat standard stuff like mainly carbohydrates because that's the standard stuff that people eat and you're not going to get a better understanding of intermittent fasting when done correctly with the macronutrient breakdown up your protein guys if you don't eat an adequate amount please it's super important i hope this study uh was helpful for you it's a cool study it's really nice it's good to see that they're they're not just taking the if group and telling them ad libitum and then taking a calorie restriction group and giving them an actual menu it's good to see that they're actually uh you know giving them an opportunity to show what happens when you increase your protein and the calorie restriction group isn't the only one increasing the protein and actually how there isn't anything special about calorie restriction over intermittent fasting you could lose your muscle in calorie restriction as well or you could you know you could be not superior as long as your protein uh it is low or whatever it's not as you know as a increase as another group regardless of if it's intermittent fasting or calorie restriction so hopefully this video has helped you guys of course hit that like button hit that subscribe button because i love that when you do both those things and stay tuned for the next video because we've got a video every single day we'll see you guys tomorrow peace out guys