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Do you intermittent fast? 🤔 by @smurray_32
When compared to regular/continuous energy restriction, intermittent fasting (IF) has shown to result in “apparently equivalent outcomes” in terms of body weight reduction & body composition change (Seimon et al 2015). This therefore supports the notion that, IF operates under one fundamental mechanism, sustaining a calorie deficit which, as we know is the one & only thing required in order to evoke fat loss (Hill et al 2012).
So, IF is NOT magic as, all it does is create a calorie deficit by having you skip breakfast however, it is worthy to note that, IF has shown to be superior in aiding to reduce appetite (Scharrer 1999, Horn et al 2004) thus resulting in VOLUNATARY kcal reduction (Dutton et al 2011). Therefore, in addition to IF being able to create a calorie deficit (much like regular/continuous energy restriction), it can increase ADHERANCE to sustaining said deficit by reducing hunger however, if you can ADHERE to sustaining the same calorie deficit via regular/continuous energy restriction, then that seems just as good.
Conclusion: There is a HUGE range of dietary approaches which you can follow in order to lose fat (low-fat, low carb, keto, IF etc.) which can all be similarly effective for improving body composition, therefore, once adequate protein is consumed per day i.e. 1.6-3g/kg depending on your phase of training, bf% & caloric consumption (Helms et al 2013), the dietary approach & macronutrient composition (fat : carbs) you chose to implement should simply come down to the one that allows you to ADHERE easiest to consuming the caloric requirements required for achieving your goal (weight gain/loss).
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