Breakfast of heroes, What is the difference between eating less food and not eating any food? Well, let’s look at two different situations. In 1944, a Minnesota study called Famine.
The experiment was conducted and designed To understand the effects of caloric restriction on the body in order to gain some knowledge That would help people starve in the aftermath of World War.
Thirty, six healthy men with an average height of 178cm about five feet.
Ten and average 69 3 kg or 153 pounds For three months they ate 3 200 calories per day, Then for six months they only ate 1 570 calories.
However, calories were adjusted to try to have men lose 1 1 kg per week.
I mean some men got less than 1 000 calories a day.
The foods were given high in carbohydrates, things like potatoes, turnip, bread and pasta.
Meat and dairy products are rarely given.
During the six months, men experienced profound physical and psychological changes. Everyone complained that they were feeling very cold.
One topic spoke about the need to wear a jacket in July.
On a sunny day, Subjects’body temperature decreased by an average of 95 8 degrees, Fahrenheit, 35 4 Celsius.
Physical endurance decreased by half and strength showed a decrease of 21 percent.
Men saw a complete lack of interest in everything except food Who were obsessed with it.
They were afflicted with constant and intense hunger.
There were several cases of neurotic behavior, such as hoarding cookbooks and utensils.
Two of the participants were excluded from the experiment because they confessed to theft and eating A raw turnip kit and take leftovers from garbage cans.
Initially, the participants were allowed to chew gum until some men began to chew Up to 40 sets per day.
Now all this is compared to the case of Angus Barbieri, a Scottish man who fasted in 1965 For more than 380 days in a row. He only took food water, black coffee and tea.
Just for more than a year, He lost 276 pounds and lost from 456 pounds to 180.
A case report published by the University of Dundee and the Ministry of Medicine, said in 1973 to The patient, remained symptom, free felt well and walked around a habit and for a long time Fasting in this patient had no bad effects.
There were no complaints of the mind dying of hunger and kept its weight for several years.
Its weight remained around 196 pounds.
This, of course, is not a perfect comparison with the Angus case.
There is only one.
Its weight is largely subject to higher starting compared to those in Minnesota Experiment.
However, they do clarify some important points about a different extent of physiology.
The response you get from fasting, i e eating nothing compared to eating less or calories restriction. Dr Jason Fung a Toronto nephrologist and author of obesity Symbol says that compared to fasting calories and reducing leads to less weight loss, The more lean mass loss, that is, more muscle, loss the more hunger Let’s start talking about hunger.
In his book, Upton Sinclair 1911 Fasting is a cure, as he writes about fasting as a means To improve health In describing his first couple’s.
Attempts to fast, he writes – I was very hungry for Today is the first non, sound, lightning hunger type to know.
All the dyspeptics I had a little hunger on the second morning and then to my great surprise, No hunger whatsoever, no more interest in food than if you had ever known.
Its taste Sinclair recommends to do fasting very long about 12 days or so In the section Addressing Concerns about Fasting.
He Writes A number of people called me If it would not be better for them to eat very slight food instead of fasting or to the content Themselves with fasting of two or three days at frequent intervals.
My response is that I find it very difficult to do that, because all the trouble Fasting occurs during the first two or three days.
It is during those days that I was hungry.
Then he says perhaps a good thing might be eating a very light fruit.
Instead From taking quick and the only absolute problem is that I can’t do that Time and again I have tried, but always with the same result, only snacks Enough to keep me hungry with his skin In the book. He says you will know when you must finish fasting, because your hunger will return.
He quotes a 72 year old letter he received from the old man saying After fasting twenty eight Days I started to be hungry and broke the fast with a little grape juice.
Then the next Today, with tomatoes and later with vegetable soup, It conveyed several other messages he received from readers and this disappearance and appearance.
Hunger is a common theme.
Everyone who wrote to him fasted for at least 10 days saying that they had only broken their fast When hunger worked Managing this phenomenon, that conflicts with one idea will get hungry and hungry as long They also do not eat.
However, most people have experienced to themselves that this is not the case.
Some will find that they are not hungry at all in the morning, or at least they are not.
Hunger is just as much for lunch or dinner, But unless you eat in your sleep and the morning when you have gone longer Without food, Some of this could explain the hormone ghrelin Ghrelin known as the hunger hormone has been found to increase, appetite and weight.
He won A study at the University of Vienna Medical School.
Looked at the participating patients in 33 hours Quickly, Two levels of ghrelin were tested. Every 20 minutes Here,’s.
How levels have changed over time? What is interesting is ghrelin is the lowest at 9.
Am which is when i went for Longer without eating And ghrelin comes in waves and generally does not rise during the subjects and fasting period.
Then, as you can see, ghrelin rises to sync with regular lunch and dinner times, as if The body had learned to expect food.
At that time, However, ghrelin spontaneously increases after 2 hours without food.
I have experienced this type of spontaneous hunger reduction myself many times when I used to work as a consultant.
Lunch time will come and I would be hungry, but I was too busy to eat.
So I just kept working Very quickly.
I forgot to eat and were not hungry, especially until dinner time. This is very useful to keep in mind if you are doing too fast or even if you are starting Intermittent fasting, You’re going to get annoying waves of hunger, especially around The times you normally eat.
However, it will not get worse.
Hunger will simply go away if you are sick.
Another study related to ghrelin has been done at Aarhus University Hospital in Denmark.
It shows what happens if you do it faster quickly.
They looked at ghrelin levels from 33 subjects who fasted for 84 hours.
So did you get increasingly hungry throughout the fasting period? Well, no Ghrelin came to similar rhythms all day long, but in fact it slowed down Fasted Going longer without food actually made them less hungry.
This gives credence to what Upton Sinclair told readers about the disappearance of hunger After the first 3 days of fasting.
I have done a few 5 and 6 days fasting in the past myself, and this was actually the case.
In fact, I did a quick 4th day. Last week and again it was the 4th day when I had the least hunger.
Another thing that may contribute to this phenomenon is that you enter ketosis.
Ketosis is a physiological condition in which your metabolism switches to use fat in the first place For energy.
For this reason, ketosis is popular as a weight loss method, but it does not have many other advantages, Including better physical and mental efficiency.
Ketosis occurs when you restrict carbohydrates down to 50 grams or less, and you do not eat Too much protein.
Everyone’s body is a little different, so you may have to eat even less carbohydrates or You may have more room, but the recommended percentage of a ketogenic diet is to get 5 off.
Calories are carbohydrates, 25, protein and 75 good fats.
A simpler way to enter ketosis is just not eating anything long enough.
This is one of the main points in the difference between fasting and caloric restriction.
The problem with subjects in Minnesota was the famine, the experience that they were eating Enough to keep them away from ketosis and keep their metabolism ready to burn carbohydrates, Glucose, so their fat bodies cannot be used for energy. It explains a lot of things like why she started losing strength and was so slow And cool.
It also removes why Upton Sinclair said fruit or snacks were just enough to maintain His skin is hungry and much weaker than if he had just eaten nothing.
As I explained in my last, video insulin is needed for glucose to reach the cell, To use it for energy When eating starches, the pancreas secretes insulin to treat it and lots of insulin.
The action of the so called lipase hormone, inhibits photosensitivity, which is necessary for mobilization Fats, are used for fuel.
Keep in mind, though, that pills or refined carbohydrates raise insulin, much higher Response of who says green vegetables.
Now, because the body is having a hard time using her fat for fuel, a couple will do Things One.
The metabolism will simply slow down to conserve energy In the Minnesota famine experiment, subjects metabolized by 40 percent.
Their bodies did not have access to a store of energy and calories limited to It.
Doesn’t provide much fuel, so there is no option but to slow down the metabolism.
Ironically, in the case of fasting Jason Fung points out. Metabolism goes without reality.
Above, If you do nothing about insulin and just reduce calories, your metabolism Go down, But what happens during fasting? Well, here’s a study of 4 consecutive days of fasting.
What happens to your rare earth elements? This is this line middle here, and this is resting.
Energy expenditures, It does not go down, it goes up.
You’re burning, more energy than I did.
The other thing the body will do when the fat cannot be used to get the fuel.
The muscles break in Glucose through a process called the development of sugar.
The body doesn’t want to do this much because it’s not too smart to eat completely through Something as important as muscle is, but when it can’t access its own stored energy, it’s.
I will likely resort to this.
This is why you will experience more muscle, loss on reducing calories than if you were eating nothing And you are fasting. Human growth hormone released, As the name implies.
Human growth hormone is the anabolic hormone, a hormone that helps To grow In Leningher’s.
Principles of Biochemistry book they give an example of how to inject The human genetic growth hormone in the mouse makes it unusually large, As explained in Jotun’s book of Medical Physiology.
It also mobilizes HGH Large amounts of free fatty acids from adipose tissue.
These in turn are Used to supply most of the energy to the cells of the body and thus behaves as a strong protein sparer.
This is the human growth hormone, which is to protect your muscles from collapse.
The study I referred to earlier on subjects undergoing 84 hours quickly shows that growth, The hormone rises significantly after the second day of fasting, As mentioned above ketosis, must be introduced at some point during the first 3 days or so of Fasting.
Depending on how you are moving and what your diet is like Before fasting begins, The ketosis condition is a great indication that your body makes good use of storage Body fat for energy.
In his book, Tim Ferris Tools from the Titans Tim talks about his first under clinical supervision 7 days fasting For some kind of liability reasons.
He was not allowed to exercise or leave the facility. Considering exercise is a potent human growth hormone tonic.
It will help deplete Glucose stores and not getting any exercise is a great way to prevent yourself from getting infected In ketosis in fasting.
It is also a great way to lose muscle.
Tim says he lost 12 pounds of muscle during overtraining and under clinical supervision.
7 days fasting, However, when, following the protocol, it aims to get it into the ketosis as soon as possible to engage Things like 4 hours of brisk walking.
He said for ten days quickly and apparently lost muscle.
Zero Mass One of the last factors in ketosis is preserving non lysine muscles.
When you are in a ketosis, you have a higher fasting blood leucine level.
Lysine is the key to the amino acid branch chain that has an anabolic effect on the body for that It preserves lean body mass.
A lot of people who want to build muscle may be concerned that fasting or ketogenic generators. The diet does not work for them because of insulin and therefore, carbohydrates are necessary For protein synthesis.
I e muscle growth in reality, this lysine fills this role.
It is a good starting point for protein synthesis, So just to sum it all up.
Compare the traditional calorie restriction, diet and fast.
It means that you lose more weight in the form of fat.
You have to keep more muscle, you have more energy And you are less than hungry.
If your appropriate weight loss is your goal, it might be better to eat Nothing at all.
Instead of eating a traditional low calorie diet, .