Comparison of two models of 40% CR over 8 weeks: Straight CR vs Weekly 36-60 hour fasts with higher protein overall (same calories and exercise)
“With no differences between groups at baseline for any dietary intake variable both dietary interventions significantly reduced total fat, carbohydrate, sodium, sugar, and energy intake by approximately 40% (~1000 kcals/day) from baseline levels. By design, IF-P increased protein intake greater than CR during the intervention. The IF-P regimen consisted of 35% carbohydrate, 30% fat, and 35% protein for five to six days per week and a weekly extended modified fasting period (36–60 h) consisting of 350–550 kcals per day using randomization, as detailed previously. In comparison, the CR regimen consisted of 41% carbohydrate, 38% fat, and 21% protein in accordance with current US dietary recommendations.
IF-P significantly decreased sugar and increased dietary fiber relative to CR. Despite similar average weekly energy intake (~9000 kcals/week) and physical activity energy expenditure (~350 kcals/day; p = 0.260) during the intervention, participants following the IF-P regimen lost significantly more body weight (−8.81 ± 0.71% vs. −5.40 ± 0.67%; p = 0.003; and total, abdominal, and visceral fat mass and increased fat-free mass percentage (~2×; p ≤ 0.030), as previously reported. “
Higher protein
Higher fiber
More variable calorie intake weekly
Equals:
More fat loss
Higher fat—free mass percentage increase
I’m looking into FMD (low calorie low protein for 5 days) which promises little to no lost lean body mass during 5 day fasts. This effect might be related to the findings in this study. Perhaps eat higher protein before and after FMD to support lean mass.
I am looking hard at the FMD. They claim no (or little) lean body mass loss in 5 days with their low protein, low calories, plant food plan. I have not thought low protein made sense but if it works it works.
I will try it of course. If it works for me my plan would be to do a 5 days FMD course every 2-3 months while slightly overeating 6 days a week on average with a 24 hour fast on the weekends. I’m also looking to increase my low intensity cardio exercise a bit without increasing calorie intake….to take the edge off of the “over eating” mishaps.
The hard part is continuing to exercise while eating only 500 calories a day. Hmmm. Maybe I’ll make that week an easy week…do new, full range of motion exercises using body weight or just low weight. And no HIIT that week.
Yes, I meant that could be all you ate. I suppose you could also eat unlimited leafy greens throughout the day for fiber and whatever other good stuff is in there.
The Prolon FMD have reduced my HbA1c from 5.4 to 4.9. My HDL has increased, triglycerides have decreased, and the DEXA scan indicates a significant reduction in my visceral fat.
“The Fasting Mimicking Program is a five-day fasting program based on healthy natural products and ingredients. Your body, however, does not recognize that it is being fed. This causes the body to enter a fasting mode.”
From the article (about a scientific paper)
“ Previous research led by Longo has indicated that brief, periodic FMD cycles are associated with a range of beneficial effects, including the promotion of stem cell regeneration, lessening of chemotherapy side effects, and reduction of the signs of dementia in mice, as well as the lowering of the risk factors for cancer, diabetes, heart disease and other age-related diseases in humans.”
I think they need better definitions. I see Fasting as zero calories for at least 24 hours. Less than 24 hrs is time restricted feeding. Any calories is just a diet.
I tried Longo’s fasting mimicking diet about 6 years ago. Wasn’t crazy about the food selection and the inadequacy of protein. Of course, if you eat enough protein then you probably stimulate mtor.
I am starting to believe in the idea of FMD (“fasting mimicking diet”, which seems like honesty in labeling) after many years of just believing that suffering with real fasting was the real way to go since that is what the body evolved to deal with.
The problem with real fasting is it costs me muscle. I was willing to tolerate a little bit of muscle loss for the greater good (losing body fat, some gut health benefits I’ve felt, and other promised benefits). But I limited it to 24 hours.
The reason I’m changing my mind about this topic is the science around protein / IGF-1 and rate of aging. Naturally I refuse to go full on CR and become a walking skeleton but I do want to build and maintain my muscle for metabolic health and strength for quality of life, and I also want to be rid of my visceral fat. I have been struggling to do both.
FMD research says it preserves muscle mass during the 5 days of low calories using specific sources of calories to get the benefits of fasting without the loss of muscle.
This sounds good to me. I just did an interview with the CEO of the company that makes Prolon (the FMD in a box). I’m convinced that I should try it.
It is interesting to me, and cannot find any articles specifically addressing this phenomenon, that apparently you reach stasis when you are on say a 10 - 15% calorie-restricted diet.
I practice TRE 18/6, but more often 19/5. I would gravitate towards OMD, but I cannot consume my daily requirements in just one meal.
What I think happens is as you practice calorie restriction and TRE your stomach shrinks and you are more easily satiated.
When I say that I have reached stasis, I mean that I have maintained the same weight and muscle mass even though I am still restricting my calories. Current BMI is ~20.
The reason I think you reach stasis when practicing calorie restriction is that your body compensates by reducing your metabolism.
How much calorie restriction I am using is of course not easy to compute. Calculators take into account such things as your weight, physical activity, etc. From the calculator results, I am practicing 10-15% calorie restriction.
This goal has been achieved mainly through TRE over several years. I am never hungry on this protocol and I have to force myself to eat enough daily calories.
And thanks for the CR info. You seem to be doing very well despite a low-ish BMI. A 20% CR turned Dr Walford et al into skeletons but perhaps a 10-15% doesn’t. Or maybe it would without a resistance training stimulus which you provide if I recall correctly.
The whole CR terminology is very confusing if a “restriction” leads to another (smaller) steady state. I’m mean, it’s not really a restriction if you are not hungry and not shrinking. But it does make sense that the body adapts to the environment it finds itself in.
I want my body to adapt to an environment requiring high energy output (frequently) and ongoing muscle strength, durability, mobility, coordination (keep the muscles and the ability to use them in a variety of ways). But I don’t want to eat any more protein than I need for this purpose. And no less either.
But I also want to lose my visceral fat without losing my muscles. I’m going to try the FMD to se if it works as promised.
Perhaps I’ll end up in a 5% CR from where I am now. So be it.
From my personal experience, I am a non-responder to the placebo effect in that my expectations pro or con on the outcome of supplement or lifestyle intervention do not affect the outcome.
Honestly, I have not experienced any subjective energy level effect from any lifestyle or intervention that I have tried.
The only subjective effect is that I feel better at a lower BMI.
Also, the less I eat the better I sleep.
Joseph, I am interested in hearing your results from the FMD. I have Valter’s book and think there is enough evidence to support his claimed benefits. I have not tried it yet, because I have been in a caloric restriction for a few months. Many people seem to dismiss fasting, only because they do not want to do it or think they will lose too much muscle.
In some ways I think it can be compared to a deload phase in weight training. People are scared to stop training for a week or two for fear of losing muscle, but would see better gains from taking that rest time.
Anyhow, good luck with your experiment.
@PBJ I agree that deload periods are important for injury prevention and just to recharge for higher efforts to get a bigger stimulus.
I do get addicted to my workouts, and I will resist stopping even though I would have better results. I think the monthly (or longer interval?) FMD could be helpful in driving me to comply with my own workout cycle.
I think you have a solid plan and combining a deload with FMD for a week might be reinvigorating. I never used to deload and feel it was a mistake. When pushing hard I feel CNS exhaustion can be the limiting factor, if diet and rest are good.
Sorry if I missed it, but are you planning on using the Prolon kit or doing your own nutrition?
I basically did a version of this during my half year India trip Jan-July. Could not stand any heavy thick palate punching curries anymore (and I was a lover of Indian food). Got to the point where I was eating around 500 calories 3-4 times a week mostly some eggs or meet skewers, and big milk coffee/chicory in the morning. I also did 1 hour swimming casually, resistance training, and a long yoga stretching daily. Got super lean, felt amazing energy, seemed to lean out muscles (not so puffy just lean). I prefer also lean slight muscle as it works well with my body and activities. Definitely massive reduction in daily inflammation (I am approaching 60), improved digestion, less bloating, etc. So, a beneficial practice for me personally. Also, with the recent research on building muscle possibilities for seniors I believe it makes sense to autophagy the entire system. Muscles should be catabolized and rebuilt? I don’t know.
