When we hear the password of intermittent fasting, we come to a well-known intermittent fasting feeding system. Today we will introduce you to mini-fasting – this is a new type of intermittent fasting, which is supposed to allow pain-free reduction of fat tissue while improving the condition.
Strength trainers are quite often suspicious about the subject of intermittent fasting, if only because regular meals are a fairly important aspect of every training plan. Traditional fast may look different. Traditional IF is usually a long several-hour fast and a few hours where you should eat all your daily calories. Of course, in a nutshell. Another option is not to cut the calories completely, what to limit them – we eat a few days relatively normally, and then reduce the amount of calories.
Periods of diet are usually more difficult, and for some even quite a big challenge, so as not to be tempted. Another problem is the reduction of power due to the supply of less energy, but in the end it is also about reduction.A variable diet can be quite heavy, especially due to this phase with a negative balance. In addition to the lack of strength, there is also the risk of muscle loss.
Researcher Victoria Pons and his team conducted a series of studies on the impact of intermittent diet on body composition. The goal was to find a way to improve body composition, that is, reduce body fat while maintaining muscle.
Twelve athletes aged 18 to 50 were recruited. Each of them went on a diet, where every other day they reduced their calories by a modest 33%. This means that three days a week they had a reduced calorific value by 1/3 in relation to the rest of the days in which they ate
A person who ate about 2,400 calories on normal days had 1,500 calories per day. Thus, the deficit was about 800 calories. Each participant performed an endurance test before and after the calorie restriction period with the collection of blood samples.
What did the study give?
After six weeks, the participants lost an average of 15% fat mainly from the torso, arms and legs. Plasma triglycerides and cholesterol levels decreased by 14 and 4%, respectively. In addition, indicators such as heart rate, lactate and tiredness have decreased.
Of course, apart from positive results, they were also negative. The study participants lost less than 3% of muscle, but you also need to take into account that they consumed quite little protein 1g per kilogram of body weight. Even the researchers themselves have found that fat loss could have been more spectacular if the protein intake was increased to 2.3g per kilogram of body weight.
Another problem in the diet is that with calories also limited nutrients. The daily intake of niacin, iron, riboflavin and vitamins A and D is reduced to 90% RDA, and the consumption of magnesium, potassium, zinc and folic acid to 48-67% RDA.
You can, of course, refine the diet here, to choose products with a higher nutritional density or supplement supplementation.
The mini-fasting protocol, which was examined by Victoria Pons and her team, seems to be a painless way to lose body fat while improving efficiency and health parameters.
How to conduct a mini-fasting protocol?
On the first day, limit your calorie intake by about one-third of what you eat. You can do this by replacing one meal with a pure protein, or a low-calorie cocktail or just in every meal, reduce some calories. The next day, increase the calorific value back to your needs, the third time you limit again and continue to go through the next days – one day higher calories, the other lower. Due to the fact that by reducing calories you will certainly reduce the amount of nutrients, add a multivitamin during this period, and if you have the time and the possibilities, compose valuable meals.
Also make sure you consume the right amount of protein from 2 to 2.5g per kilogram of body weight, so you do not lose muscle.