Intermittent Fasting Can Help You Build Muscle and Shed Fat

Find out more about the effects of intermittent fasting on your body and how it can help you lose fat and build muscle.

Over the past couple of years, intermittent fasting has gained popularity because it offers many health benefits. The less well-known fact is that intermittent fasting can be used for muscle growth and weight loss.

Most people associate ‘fasting’ with starvation. But that is not the correct way to view it. Intermittent fasting is an eating style that includes periods of food restriction. If you eat nutritiously rich foods, your body will not be starved. You won’t eat within a specific time period of the week or day. This is what our bodies are made for. The English word “breakfast” comes from “breaking fast.” This does not mean you should eat right away but rather end a fasting period. Breakfast is the critical meal of each day. It is not because it is eaten in the morning but because it is used to fuel your body after a fasting period.

Always consult a doctor before starting any such program, especially if your medical condition is severe. The weight loss doctor in Houston will be focusing on intermittent fasting to gain muscle and lose weight – in this article; we hope to help you get the summer body you want.

While fasting, you consume fewer calories

Fasting is avoiding meals for any length of time, no matter how small or large. You will consume fewer calories if you don’t compensate for the calories you haven’t eaten during your eating period. For example, you could save 500 calories if you skip dinner or breakfast.

According to Healthline, a man needs to consume 2500 calories per day to maintain weight and 2000 calories to lose one pound (approximately 0.55 kg) every week. To maintain her weight, a woman must consume 2000 calories per day and 1500 calories to lose 1 pound. These are just average numbers. Your caloric needs will vary depending on many factors. However, the point is that if you skip one meal a week and don’t eat later, you will be in a deficit of calories necessary to lose weight.

Fasting can increase your metabolic rate

The number of calories you consume is called the metabolic rate. Therefore, the higher your metabolic rate, the greater the amount of calories you’ll burn. This will make it easier to lose weight and keep it off.

A study showed that two-day fasts could increase your resting metabolic rate by 3.6%. Another study revealed an 11% increase in metabolic rates after a three-day fast. This means that you’ll burn more calories at rest than before and lose weight quicker.

You will often find information that prolonged fasting can slow down your metabolism. But intermittent fasting does not mean that your body will go into starvation mode. If done correctly, intermittent fasting won’t slow your metabolism.

Fasting can help you lose fat and keep your muscles strong.

Many people fear that they will lose muscle mass if they begin intermittent fasting. Research has not found any evidence to support this assertion. This is easy to explain. Fasting means that you are not eating any calories. This forces the body to use energy elsewhere – not from your muscles but fat stored within your body. There is evidence that intermittent fasting may be more effective than continuous low-calorie diets.

This applies to obese and overweight people and people in good shape. One study examined the effects of intermittent fasting on healthy, resistance-trained males who used the popular 16:8 method for intermittent fasting. One group did intermittent fasting and resistance training three days a week, while the other followed a regular diet. Both the regular and intermittent fasting groups gained equal amounts of muscle. However, the group that fasted lost more weight than the group. Intermittent fasting won’t slow down muscle growth, nor will it make you lose or gain muscle at an even slower rate, but it will help you lose weight.

Fasting activates the human growth hormone required for muscle building

HGH is a vital hormone for fat loss and muscle building. Adults with low HGH levels will have a higher body fat percentage and lower muscle mass. You will need to maintain high levels of HGH if you want to lose weight and gain muscle.

Although there aren’t many studies on the effects of intermittent fasting on muscle growth, there is strong evidence to show that it can cause an increase in HGH up to fivefold. Fasting stimulates high levels of HGH, which should help increase muscle mass and speed up recovery from workouts.

This concludes that if you follow a healthy diet and exercise routine during intermittent fasting, muscle growth should be possible.

Intermittent fasting can be used to build muscle.

Muscle gain cannot be achieved by intermittent fasting. But, it should be accompanied by a healthy diet and exercise to achieve muscle gain. This is possible because of the success stories of athletes. Kristijan, an athlete who shared his story with the community, is one of them. He combined intermittent fasting with bodyweight training to achieve incredible muscle gains and fat loss.

Brad Pilon, the author of the book “Eat, Stop, Eat,” proves that intermittent fasting can be used to gain muscle and lose fat. Martin Berkhan, the “father of intermittent fasting,” consults professional athletes about how to do intermittent fasting and gain muscle. These athletes’ results speak for themselves.

What is the secret to success? There isn’t one. You need an exercise stimulus that will stimulate muscle growth to gain muscle. You must give your body enough resources to properly recover from injury and build new muscle tissue. You need to exercise properly and eat well.

Get enough protein in your feeding window to build muscle tissue. Schedule your workouts within your meal window so that you can consume muscle-building food afterward while you’re anabolic. Research has shown that intermittent fasting and resistance training can help preserve muscle mass while reducing weight. The app, combined with intermittent fasting, is an excellent combination for muscle building and fat reduction before summer! ShapeScale explains in detail how to gain muscle with intermittent fasting. We recommend that you check it out!

TAKEAWAY

Intermittent fasting is a great way to lose weight. Research has shown that it doesn’t cause muscle damage. Intermittent fasting is possible if you eat enough protein and exercise to increase muscle.

Intermittent fasting should be combined with a regular workout program. Premium includes a variety of exercise plans that focus on building muscle. The in-app Nutrition guide contains 65+ healthy recipes to help build muscle.

13 Anti-Inflammatory Foods You Can Eat

Inflammation can have both positive and negative effects. It helps your body fight infection and injury. Chronic inflammation can cause disease. This risk can be increased by stress, low activity, and eating foods that cause inflammation. Studies have shown that certain foods may help reduce chronic inflammation. The Houston weight loss doctor states that these are 13 anti-inflammatory food options.

1. Berries

Berries are small fruits rich in fiber, vitamins, minerals, and other nutrients. There are dozens of different varieties.

These are some of the most popular:

  • strawberries
  • blueberries
  • Raspberries
  • blackberries

Anthocyanins are antioxidants found in berries. These compounds may lower your risk of developing certain diseases.

One study that included 25 adults found that consuming blueberry powder daily produced significantly more natural killer cell (NK) cells than those who didn’t. These results were similar to an earlier study.

Your body produces NK cells naturally, which help maintain your immune system in good condition.

Another study found that adults who ate strawberries, regardless of their excess weight, had lower levels of certain inflammatory markers linked to heart disease.

2. Fatty fish

Fatty fish provide an excellent source of protein and long-chain omega-3 fatty oils eicosapentaenoic (EPA) and docosahexaenoic (DHA).

All types of fish have some omega-3 fatty acids, but these fish are the best.

  • Salmon
  • Sardines
  • Herring
  • mackerel
  • Anchovies

DHA and EPA help to reduce inflammation which could lead to metabolic syndrome.

The body converts these fatty acids into compounds known as resolvins or protectins. They have anti-inflammatory properties.

Studies show that salmon, EPA, and DHA supplement users experience a reduction in C-reactive protein (CRP), according to studies.

However, in one study, those with irregular heartbeats who took EPA or DHA daily did not experience any difference in inflammatory markers compared to those who received a placebo.

3. Broccoli

Broccoli is very nutritious. It is a cruciferous veggie, including cauliflower, Brussels sprouts, and kale.

Research by an Albuquerque weight loss clinic has shown that eating many cruciferous veggies is associated with a lower risk of developing heart disease or cancer. This could be due to the anti-inflammatory properties of the antioxidants.

Broccoli is high in sulforaphane, an antioxidant that reduces inflammation by reducing levels of cytokines (NF-kB) and nuclear factor kappa B, which are molecules that cause inflammation in the body.

4. Avocados

Avocados are rich in potassium, magnesium, and fiber. They also contain carotenoids, tocopherols, and other compounds associated with a lower risk of developing cancer. Additionally, avocados contain a compound that may help reduce inflammation in newly formed skin cells.

One high-quality study that included 51 overweight adults found that avocado consumption for 12 weeks led to a decrease in inflammatory markers such as interleukin-1 beta (IL-1b) and CRP.

5. Green tea

Green tea is one of your most healthful beverages. It has been shown to reduce the risk of developing heart disease, cancer, Alzheimer’s disease, and other diseases.

Many of its benefits are due to its antioxidant and anti-inflammatory properties; especially a substance called epigallocatechin-3-gallate (EGCG). EGCG reduces inflammation by reducing pro-inflammatory cytokine release and damage to fatty acids in your cells.

6. Peppers

Chili peppers and bell peppers are rich in vitamin C and antioxidants, with powerful anti-inflammatory properties.

The antioxidant quercetin found in bell peppers may help reduce inflammation related to chronic diseases like diabetes.

Chili peppers are rich in sinapic acid. These substances may help reduce inflammation and promote healthier aging.

7. Mushrooms

There are thousands of mushroom varieties worldwide, but only a handful can be eaten and grown commercially. These include truffles and portobello mushrooms as well as shiitake mushrooms. Mushrooms have very few calories, are high in selenium and copper, and contain all the B vitamins.

They also contain phenols and other antioxidants that protect against inflammation. Low-grade inflammation associated with obesity may be reduced by a special mushroom called Lion’s Mane.

One study showed that mushrooms cooked in oil significantly reduced their anti-inflammatory properties. It is best to either eat the mushrooms raw or lightly cook them.

8. Grapes

Anthocyanins in grapes reduce inflammation. They may also lower the risk of many diseases such as heart disease, diabetes, and obesity. Grapes are also a great source of resveratrol (an antioxidant compound with many health benefits).

Research has shown that resveratrol may protect the heart from inflammation. One study that included 60 patients with heart disease found that those who took two 50-mg capsules daily of resveratrol for three months decreased inflammatory gene marker levels, including interleukin six and IL-6.

A 2012 study found that grape extract consumption was associated with higher adiponectin levels in adults. Low levels of this hormone can lead to weight gain and increased cancer risk.

9. Turmeric

Turmeric is an Indian spice that has a warm and earthy flavor. It’s used often in curries and other Indian cuisines.

Because it contains curcumin, a powerful anti-inflammatory compound, this product has attracted attention.

Research has shown that turmeric can reduce inflammation in arthritis, diabetes, and other conditions.

One study found that people with metabolic syndrome ate 1 gram of curcumin per day and piperine from Black Pepper. The inflammatory marker CRP was significantly lower in these patients.

It may not be possible to consume enough curcumin just from turmeric to see a visible effect. Supplements containing curcumin isolated may prove to be more effective.

Piperine and curcumin are commonly combined, increasing curcumin absorption by up to 2,000%.

To understand the effects of turmeric on inflammatory markers, more research is required.

10. Extra virgin olive oil

Extra virgin olive oil can be one of your healthiest oils. It is rich in monounsaturated oils and a staple of the Mediterranean diet. This has many health benefits.

Research shows extra-virgin olive oil has a lower risk of developing heart disease or brain cancer. One study that looked at the Mediterranean diet showed that CRP and other inflammatory markers were significantly lower in people who consumed 1.7 ounces (50mL) of olive oils every day for 12 consecutive months.

Oleocanthal, an olive oil-based antioxidant, has been compared with anti-inflammatory drugs such as ibuprofen. Remember that extra virgin olive oils have greater anti-inflammatory properties than refined olive oils.

11. Dark chocolate and cocoa

Dark chocolate is rich and delicious. It also contains antioxidants that reduce inflammation. These can reduce your risk of developing disease and help you age more healthy.

Flavanols are responsible for chocolate’s anti-inflammatory properties and help to keep your endothelial cells healthy, also known as the arteries.

One small study found that people who consumed 350mg of cocoa flavanols twice daily had better vascular function two weeks later.

But, it is essential to conduct more quality studies of chocolate and its components.

Dark chocolate should contain at least 70% cocoa to reap the anti-inflammatory benefits. A higher percentage is even better.

12. Tomatoes

The tomato is a nutritional powerhouse. Tomatoes contain high levels of vitamin C, potassium, and lycopene. This antioxidant has impressive anti-inflammatory properties.

Lycopene could be especially beneficial in reducing pro-inflammatory chemicals related to various types of cancer. You can absorb more lycopene by cooking tomatoes in olive oils. This is because lycopene, also known as a carotenoid or nutrient, can be better absorbed when paired with fat.

13. Cherries

Cherries are delicious and high in antioxidants such as anthocyanins or catechins, which reduce inflammation. Sweet cherries offer health benefits, even though tart cherries are more well-studied than other varieties.

A study of 37 older adults showed that people who consumed tart cherry juice (16 ounces, 480 mL) daily for 12 weeks had significantly lower levels of CRP. Another study found that tart cherry juice did not cause inflammation in younger healthy adults who took it every day for 30 days.

To understand how cherries may reduce inflammation, more research is required.

Inflammatory foods

You must eat healthy, anti-inflammatory foods and limit the intake of foods that promote inflammation.

Ultra-processed foods such as fast food, frozen meals, and processed meats have increased blood levels of inflammatory markers like CRP.

Trans fats can be found in partially hydrogenated oils and fried foods, which are linked to higher inflammation levels.

Inflammation has also been linked to other foods, such as sugar-sweetened drinks and refined carbs.

Here are some foods that have been shown to increase inflammation.

  • Processed food: chips and fast food.
  • Refined Carbs: White bread, white rice crackers, and biscuits.
  • Fried food: fries and fried chicken.
  • Sugar-sweetened beverages: sodas, sweet teas, and sports drinks.
  • Processed meats, bacon, and ham
  • Trans Fats: Shortening and Margarine

These foods can be eaten occasionally, but it is perfectly healthy. You should eat a balanced diet, which includes lots of whole foods. You should stick to foods that have been minimally processed.

The bottom line

Even chronically low levels of inflammation can cause disease.

You can do your best to reduce inflammation by eating various antioxidant-rich, delicious foods.

You can lower your inflammation and decrease your chance of getting sick by eating peppers, dark chocolate, fish, and extra virgin olive oils.

Chocolate Recipe

Make your hot chocolate and enjoy the powerful antioxidant properties of chocolate.

To make 1 cup (237mL) of your milk, whether it is dairy-based, oat-based, or both, heat 1 cup (237mL) of water and add about one tablespoon (5.4g) of unsweetened chocolate. Stir until the mixture is fully dissolved.

You can add 1/4 teaspoon vanilla extract to the mixture. You can also add honey, agave, or maple syrup for additional flavor. Add a pinch of cinnamon and cayenne to the mixture for an additional anti-inflammatory boost.