1052: Why Fasting May Be Making You Fat

Preparation

Preparing for a fast is crucial to minimize shock and optimize benefits. Sal Di Stefano emphasizes the importance of gradually reducing calorie and carbohydrate intake before starting a fast to ease the transition into ketosis 1. He advises against using stimulants or supplements during fasting, as they can hinder the physiological benefits 1. Justin Andrews adds that staying active through light activities like walking can be beneficial during a fast 2.

The shock of a fast, the psychological shock of a fast is terrible when you go into it after eating a lot of calories.

--- Sal Di Stefano

Adam Schafer also notes that taking BCAAs while fasting is counterproductive, as it detracts from the intended benefits 1.

   

Recovery

Post-fast recovery is as important as the fast itself. Adam Schafer shares his experience of sensitivity in the gut after a prolonged fast, recommending light foods like bone broth and well-cooked vegetables to ease digestion 3. Sal Di Stefano advises a slow reintroduction of food, emphasizing that the first day after a fast should focus on easily digestible foods 4.

It's common that the first bowel movement that you have when you refeed after a fast is going to be diarrhea.

--- Sal Di Stefano

He warns against jumping back into normal eating patterns too quickly, as it can lead to digestive issues and negate the benefits of fasting 4.

   

Candidates

Fasting is not suitable for everyone, and Sal Di Stefano stresses that it should be reserved for those with a healthy relationship with food and a stable metabolism 5. He warns that using fasting primarily for fat loss can lead to a cycle of restriction and binging, ultimately causing weight gain 5. Justin Andrews highlights that fasting is best for individuals who are already fit and healthy, as it can enhance their existing wellness practices 5.

The person who I think fasting is perfect for is somebody who's already fit and healthy, somebody who's got a good relationship with food.

--- Sal Di Stefano

Adam Schafer adds that fasting should not be the first step for those new to improving their health 5.

   

Duration

Selecting the right fasting duration is key to maximizing benefits. Adam Schafer suggests that less frequent, longer fasts, such as a two or three-day fast once a month, are more beneficial than daily intermittent fasting 6. Sal Di Stefano supports this, noting that longer fasts provide greater improvements in gut health, athletic performance, and mental clarity 2.

I get way more benefits if I occasionally do a 48 hours fast versus doing the every single day skipping one or two meals type of fast.

--- Sal Di Stefano

He also cautions that fasting can lower testosterone levels temporarily, which should be considered when planning fasting durations 6.