Welcome to The Fast Diet › The official Fast forums › Body › Science of intermittent fasting › Does intermittent fasting lead to muscle breakdown and protein deficiency?
This topic contains 20 replies, has 21 voices, and was last updated by Cp13 1 month, 1 week ago.
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22 Feb 13
I recently read a comment in a newspaper by obesity researcher Professor Lau from the University of Calgary. He made the point that “muscle protein breakdown occurs in the first 24 hours of starvation,” and expressed concern that people who fast may be losing crucial muscle mass.
My response to this is that he is really talking about long term fasting, ie fasting for days or weeks at a time. With intermittent fasting you are not fasting for 24 hours or longer. In the version that I practice, I never go more than 12 hours without eating. If your protein intake is adequate, and we actually recommend an increased protein intake on fasting days, then you are not going to get “muscle protein breakdown”. In fact the evidence from human studies clearly point towards intermittent fasting being better than standard diets when it comes to muscle preservation.
Dr Krista Varady of the University of Illinois at Chicago has done a number of human trials using intermittent fasting. Her most recent paper was in, Metabolism, Volume 62, Issue 1, Pages 137-143, January 2013. In this study thirty-two overweight volunteers, average age 42, were put on an ADF (alternate day) intermittent fast for 8 weeks. At the end of 8 weeks the volunteers had lost an average of 4kg and seen significant improvements in biomarkers related to the risks of diabetes and coronary heart disease. Interestingly, the weight loss was all fat, not muscle. As she points out “A similar preservation of lean mass was noted in a previous ADF study conducted by our group.” This retention of lean mass, ie muscle, is not seen with standard calorie restricted diets. “The reason why ADF may assist with the preservation of lean mass is not known at present, but will undoubtedly be of interest in future studies in this field”
In another study of intermittent fasting (Int J Obes . 2011 May;35(5):714-27), 107 young overweight women were randomly allocated to either a standard low calorie diet or a diet where for two days a week they ate 650 calories a day. At the end of 6 months the intermittent fasting group had lost an average of 6 kg of fat and 3 inches from their waists compared to 4.9 kg of fat and 2 inches from waist for the normal dieters.
Doing the diet, I have now lost just over 22lbs and my body fat is down from 28% to under 20%. I walk everywhere and do 30 press ups each morning. Keeping muscle mass is important, not just because it looks better but also because muscle is more metabolically active than fat; it burns calories even when you are asleep. Rest assured, the diet will keep you healthy as well as help you lose weight.
I’d already heard about muscle loss problems before I started the diet so I just keep to the same mix on fast days….just alot less. So, some protein, some carb, some fat. All are essential..just not in the quantities I was taking in before! An egg, a 100g chicken breast, a few slices of parma ham….all sources of protein, around 100 cals each.
23 Feb 13
I prefer to go from 6pm dinner the night before a fast day through to a fast day lunch containing protien, eg egg or sardine, giving me an 18+ hour fast. I often go through to lunch time before eating on non-fast days too as I am rarely hungry first thing in the morning. I haven’t noticed losing any muscle tone so presume this regime is healthy for me.
25 Feb 13
I’ve lost 5kg using the 5:2 diet and my Fat free mass has stayed constant at 64kg throughout the process indicating that it appears to be only fat that I am losing. I eat a big bowl of porridge in the morning on fasting days and haven’t made an effort to eat more protein but it doesn’t seem to have made a difference. I think I read somewher that Growth Hormone levels are elevated during the first 24 hours of fasting and this has a protein sparing effect.
4 Mar 13
Don’t know where else to comment. I found the book very interesting. I am a GP with an interest in diabetes, and I’m afraid that one bit of the book is wrong,where Dr Mosley says that his fasting blood sugar of 7.3 was nearly diabetic. The cut off is 7.0, as stated in the WHO criteria for diabetes – a fasting glucose of 7.0 or above, or a random glucose of 11.1 or above in the presence of classic diabetes symptoms is diagnostic. If there are no symptoms then 2 diagnostic readings on different days are needed. Now the book doesn’t say if he had symptoms, or if he had 2 readings, but as written it implies that a fasting glucose of 7.3 is not diagnostic of diabetes, which is just plain wrong.
I’ve noticed my muscle tone actually improve, rather than decrease since starting the diet. Though I suspect this is less fat covering them rather than increased muscle size. Given that the fasting is for a fixed period of time there’s no reason why it should eat into your muscle mass – this is more of a problem on low calorie diets which you sustain over several weeks or months – where your body goes into starvation mode and burns muscle which has a detrimental effect on your metabolism and is one of the reasons such diets don’t work in the long term. With IF your eating again before your body needs to start using up muscle, so you should burn mainly fat rather than muscle.
27 Mar 13
I am an overweight 57 yr old woman, keen to lose weight and keep it off and I am convinced by the evidence that IF will help me to do this and be good for my body as a whole. However, I am currently recovering from a hip replacement operation and am worried about losing muscle mass at a time when I really need to be building it up in my operated leg. Should I wait until I am fully recovered, or just eat a high protein diet? I am a vegetarian and have been on the diet for 4 weeks with no weight loss!
29 Mar 13
I’ve been on a 5:2 regime for a couple of weeks now and happy with the progress thus far and still researching this topic as I go along. I have come across some research published on pub med as follows and wonder if Michael or others have any comments please:
Calorie restriction is a dietary intervention known to improve redox state, glucose tolerance, and animal life span. Other interventions have been adopted as study models for caloric restriction, including nonsupplemented food restriction and intermittent, every-other-day feedings. We compared the short- and long-term effects of these interventions to ad libitum protocols and found that, although all restricted diets decrease body weight, intermittent feeding did not decrease intra-abdominal adiposity. Short-term calorie restriction and intermittent feeding presented similar results relative to glucose tolerance. Surprisingly, long-term intermittent feeding promoted glucose intolerance, without a loss in insulin receptor phosphorylation. Intermittent feeding substantially increased insulin receptor nitration in both intra-abdominal adipose tissue and muscle, a modification associated with receptor inactivation. All restricted diets enhanced nitric oxide synthase levels in the insulin-responsive adipose tissue and skeletal muscle. However, whereas calorie restriction improved tissue redox state, food restriction and intermittent feedings did not. In fact, long-term intermittent feeding resulted in largely enhanced tissue release of oxidants. Overall, our results show that restricted diets are significantly different in their effects on glucose tolerance and redox state when adopted long-term. Furthermore, we show that intermittent feeding can lead to oxidative insulin receptor inactivation and glucose intolerance.
6 Apr 13
Where are we left with the protein discussion in light of Luigi Fontana’s subsequent increased emphasis on decreasing protein consumption to lower IGF-1?
If it is now shown that his four day fast results lowering IGF-1 do not last, and that the IGF-1 test results on long term Calorie Restrictors might appear to be no different than couch potatos, how could we view his entire body of reasearch into this subject?
8 Apr 13
I’m a student doing a co-op program at a gym, and I was given an assignment to research the IF diet but I can’t seem to find some of the answers I’m looking for. If you workout daily then how are you suppose to have energy for the workout on the fast days? And do you just have your second meal as your post-workout?
9 Apr 13
7th day and loving it. Bad knee arthritis feels great, skin really healthy even the hair is healthier I am at my infamous plateau of 200lbs @ 6’2″ have lost 15 lbs which a part of was the Warrior Diet concept but like this far more and really want to get exercising on fast days but nervous…Bike 10-20 mi. swim 1/2 to a 1 mi or stand up paddle or surf for a coupla hours. Obviously not on the same day but would love to hear from anyone that may have that level of exercise and find out how your feeling and how your body has responded.Thanks Mimi and Michael this could be the lifelong answer I have been desperatley searching for.
15 Apr 13
I have found that eating one meal daily at 5 pm works best for me with a 23 hour fast M-F, and then 1-2 meals on weekends…I feel fantastic and have so much more energy…..I am thinking (hoping) that this will bring the same results with my IGF levels…I eat normal for my one meal daily, and also take vitamins and a dehydrated veggie/fruit pack every 24 hours with my meal. Cannot tell you how many benefits…sleeping better, improved focus, happier….better quality of life after just two weeks!.
18 Apr 13
I recently started doing 2 consecutive days of fasting, 2PM Monday to 2PM Wed with a 500 cal lunch in the middle on Tuesday, so it’s about 48 hours with 500 cal. No one has talked about consecutive days so I am wondering if it is good (faster results?) or bad (muscle deterioration?). It feels much easier to me to do it in one shot, once a week, rather than every few days. What do you think, experts?? and thank you for the inspiration Michael!
24 Apr 13
Is there any evidence about the impacts of fasting on the gall bladder? particularly intermittent fasting?
20 May 13
Michael, How are your lab numbers looking since dropping back to a 6:1 regimen? Once you reach target weight, will switching to a maintenance 6:1 offer the same benefits regarding heart disease, diabetes, etc?
In the book, you said you’d post the followup on this. Thanks.
I’ve been on the 5:2 for coming up to a year now (lost about 15lb in the first 6 weeks and about 2-3 since). I’m a keen cyclist and train fairly hard. I have slowly been developing the training I can do on fasting days, starting with 3/4 effort (zone 4/HR) and gradually increasing it to around 90-100%. As long as I keep the ride under 100 mins I don’t feel any side affects, apart from the odd cramp from not having my normal hydration drink (just water). My question is this:
I regularly get Personal records on Strava segments on fasting day. Any idea why? Is it because I’m a tiny bit lighter on fasting day or is there some other reason why I can push harder for a short segment. I would expect my body to be running on empty?
10 Aug 13
I tend to fast from after the evening meal 7pm till 1pm the next day then eat normally. I do this twice a week. I have been doing it for 6 weeks. I have definately noticed loss of muscle mass and fat too (although I was already skinny).
30 Aug 13
I lift weights and do cardio several times per week. I started the 5:2 diet 8 months ago and continued the same exercises. In addition I follow a low animal protein diet. I was concerned from the start that I would get weaker, and initially I did lose a little strength as measured by the heaviest weights and repetitions. However, surprising to me is that now even on a strict 5:2 (36 hours with < 600 calories) and low protein I am lifting as much as I ever had before and some weights are higher now than ever. I was thin to start and am now even thinner but muscle definition is very good. I am not doing any of this for appearance but for health. I believe it is important to stay lean, minimize animal protein, and exercise. I feel very comfortable that I am not losing any muscle mass and somehow am getting stronger. Negative side effects besides hunger are tiredness on fasting days, and occasional diarrhea the next day.
4 Mar 15
That’s a potenially disturbing study result, but I would note that they used a complete 24 hr fast for the mice which is known to disrupt their nocturnal circadian cycle and could be causing the negative effects. See this…
14 May 15
I believe intermittent fasting helps in building strong and lean muscles. That is what i have experienced during my training.
Information source for intermittent fasting: http://www.jmaxfitness.com/
19 Oct 15
So here is my experience with 5:2 muscle loss. Let me start by saying I enjoying IF. However, I have noticed a large decrease in muscle mass. I have been taking Electronic Impedance measurements for the past few years as I have been actively lifting weights. On June 27th 2015 I measured at 230.1 lbs, Body Fat 23%, Body Fat Mass 53.1 lbs. That translates to 177lbs of muscle.
I measured myself yesterday… Oct. 18th 2015. 214.5 lbs, Body Fat 21%, Body Fat Mass 44.5 lbs. Which means I have lost 8.5 lbs. of Fat & 7 lbs. of muscle.
I currently fast 2 days a week, and I workout 5 days a week including the fast days.
My current food intake on fasting days consists of 1 large chicken breast at lunch, and 2 scoops of casein protein (360cal) 6 hours later.
Any advice to stop the muscle loss?
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