Periodic hunger strike (IF) has many opponents, hence a lot of myths on this subject. The purpose of this article is to refute the 5 biggest myths about this irrational diet. Thanks to an accurate explanation you will be able to personally separate the truth from the myths.
The more followers, the more rumors arise about a given topic. IF is not an exception, just the opposite. In this case, much more strange inventions were collected. Where do these myths come from? In most cases, their creators are dietitians themselves. Why is this happening? The dietitian’s job is to arrange meals according to the time of day. “Breakfast must consist of …”, “Before training, eat …”, “After training, do not eat it because …”. Intermittend Fasting is this contradiction, hence the conclusions arise on their own. If everyone adhered strictly to the periodic theory of fasting during the reduction period then most dieters would lose their jobs. After this light introduction, let’s start analyzing the greatest myths
Myth 1. Intermittend Fasting leads to problems with proper nutrition.
Eating in a short period of time huge amounts of calories are associated only with one – with bulimia. A sudden attack of food, followed by a long post, in which people suffering from bulimia regret their enterprise so much that they vomit. They do it until they cleanse the whole stomach. Is there anything to do with IF and bulimia? Of course nothing! That’s why I do not know where it might come to anyone to connect with. The IF system is a short “nutritional window” during which a certain amount of calories needs to be delivered to the body. Every day the same amount. In IF you can eat 2 or 10 meals a day, if only to fit in a specific calorific pot. It does not look like gluttony, just a good eating plan.
In addition, standard food, in which there is a minimum of 5 meals a day is firmly rooted in the heads of all people. The first breakfast, lunch, second dinner and supper are the most common scheme of strength training people. Of course everyone in the above meals at strictly defined times. For everyone, this distribution seems optimal. No wonder since it has long been recognized as the only one. Fortunately, the IF method successfully denies this theory.
Myth 2. IF will lead to loss of muscle tissue
Where did this myth come from? Well, the old theories that if you do not provide the right amount of amino acids to your muscles every 3 hours, they’ll put you in a catabolic state. Well, the truth looks a bit different. The recovery of positive amino acids from protein takes up to 36 hours after its consumption. According to this theory, breaks of 20 hours between meals are not the time when the body will ingest its own muscles. The human body is not stupid. If you see that you provide all the necessary nutrients in regular hours, it will change your digestive mode so that it will provide the necessary ingredients 24 hours a day. If you provide the body with the optimal amount of protein, there is no chance that your muscles will decrease.
Okay, so what with so much protein that you should eat in just 4 hours? Quantities oscillating in protein 200grams per day are not “a small nut to crack”. Consumption of 1kilogram of meat in such a short period can also be a real feat. Protein nutrients are here to help. They can be a sheikh form at every meal.
Myth 3. Fasting training will not bring good results.
To understand the lack of sense of this myth, let’s start with the basics. For years, it has been said that just after waking up the body is in a catabolic state. This means that for many hours during the night, during which he did not get nutrients, he changed into a “machine fighting for every gram of muscle”. If this were true, then any longer period of sleep would involve muscle loss, right?
So where did the conviction come from that training without a proper meal in front of it would end with a “catastrophe”? Here we should mention the negative impact of supplement manufacturers. Each new supplement that allows you to get out of the catabolic window is an additional bonus for those companies. If you look at the market, you will notice that there is plenty of it.
If, however, you belong to a handful of people who have ever tried to train on an empty stomach, you know that there is no difference in training. The basic thing before you start training on an empty stomach is adequate hydration of the body, and a slightly longer warm up to fully “awaken” every area of ??the body.
Finally, I mention that there are studies that have shown that fasting training (in Muslims practicing Ramadan) does not adversely affect the intensity of training. Is it therefore necessary to train on fasting? No! In this explanation I was inclined towards the fact that there is no difference if the training is performed on an empty stomach or maybe after 3 meals.
Myth 4. Only some people can take advantage of the positive action of periodic fasting
Well, the term “some” people is not very precise. Here you should consider the aspect of this mode of nutrition in terms of work performed each day. As we know, most Poles get up early in the morning to work. Quick toilet, clothes, coffee and running to the exit, so as not to be late. This mode is in most cases synonymous with the lack of breakfast.
Due to the very large number of private messages, we can confidently say that also a lot of people have problems with the consumption of a full-fledged meal at work. Questions like “I can eat a very large meal before work and immediately after it is often asked?” This scheme is completely against the popularized diets.
At the end, I will consider whether it is for everyone. Well, if you do not have health problems then there are no contraindications to the use of IF. Periodic fasting is after all consumption of the required calorific pool, only in a shorter period of time. Another advantage of IF is the lack of the so-called waiting for a meal. I mean the example situation you need to go shopping, but after 30 minutes you have to eat dinner. So you wait. Such consistent adherence to fixed meal times has not very good psychological benefits.
Myth 5. Large amounts of carbohydrates at bedtime lead to the deposition of food in the form of adipose tissue.
Is there any bit of truth in this assertion? Yes, but to understand this, look at it closely. The first theory, which is the reduction basis, says, “If you consume a negative amount of calories, whatever you have not eaten, you’ll lose body fat.” It should be mentioned here that this is supported by many studies. So being on the IF, in which one consumes very large amounts of carbohydrates, will I burn fat or will excess carbohydrates be deposited in the form of adipose tissue? The answer is simple – it all depends on the caloric supply.
So where is the claim among all gym enthusiasts that excess carbohydrates are harmful? Practically every person who knows the human anatomy combines carbohydrate intake with insulin ejection. The theory is that insulin sensitivity is higher in the morning and less in the evening. According to this theory, it is best to consume large amounts of carbohydrates immediately after waking up, and then as the day progresses less and less. To refute this theory I will use the research published by the Journal of Medicine “Muslim women who at Ramadan ate one powerful meal just before bedtime, burned fat tissue”. Take your requests out yourself.
If your daily plan assumes that you can only eat for 4 evening hours – try this way. If you keep a strictly defined number of calories, you will surely see the results quickly.
The IF theory is a complete denial of current forms of nutrition. It is a dispute among people who strictly adhere to old practices with people who have tried it. If you keep an adequate daily show of individual macronutrients, the effects will appear for sure. If you are a doubter, check it out, you have nothing to lose. At the end I will mention that we have a bodybuilder in the Polish arena who has won many competitions in bodybuilding, based on slightly modified IF principles.