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Exchange on Fasting mimicking diet as a muscle-preserving fasting alternative
I recently tried mock fasting for the first time for 5 days to get the benefits of a fasting period without losing too much muscle. Any experience here with kits/recipe books etc? I calculated the macros myself....
Ich hab vor kurzem das erste Mal 5 Tage Scheinfasten getestet, um die Vorteile einer Fastenperiode zu erhalten, ohne zu viel Muskulatur abzubauen. Gibt es hier Erfahrungen mit Kits/ Rezeptbüchern usw? Ich hab mir die Makros selbst berechnet….
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Hi Eva,
I personally love the book medical medium by Anthony Williams. He introduces you to different fasting methods based on symptoms/health goals such as metal detox, for example. In his different fasting guides there are ones that allow you to eat low fat proteins.
In addition, you can do light resistance training or bodyweight work to signal your body that it needs the muscle. That way your body keeps burning fat instead of muscle mass. However, I recommend you to talk this through with your GP and make sure your body is in a healthy and low stress phase. The best is always to tune in with what your body needs. If you feel your pushing too hard, don't add resistance training to your fasting routine. :)
Hi Eva,
I personally love the book medical medium by Anthony Williams. He introduces you to different fasting methods based on symptoms/health goals such as metal detox, for example. In his different fasting guides there are ones that allow you to eat low fat proteins.
In addition, you can do light resistance training or bodyweight work to signal your body that it needs the muscle. That way your body keeps burning fat instead of muscle mass. However, I recommend you to talk this through with your GP and make sure your body is in a healthy and low stress phase. The best is always to tune in with what your body needs. If you feel your pushing too hard, don't add resistance training to your fasting routine. :)
Hey @eva-schobert
I've been down this road and totally get the struggle with calculating everything yourself.
I've tried all kinds of fasting over the years. Water fasts, 16:8, OMAD. Never tried sham fasting, though. My problem was always day 3 of a water fast when I'd start obsessing about food, get headaches, and my energy would just tank. Didn't work with my job and family life.
Recently, I gave ProLon's 5 Day Next Gen Box a go. It's a fasting mimicking diet, so you're eating around 1,100 kcal on day 1 and 700 to 800 on days 2 to 5. Plant-based soups, bars, snacks, teas. Low protein, low sugar, higher healthy fats.
What surprised me most was that I actually kept my muscle. Lost 2.1 kg total, about 400g of visceral fat, but less than half a kilo of lean mass. Ketones got up to 1.4 mmol/L by day 4 and my energy stayed way more stable than on water fasts. Focus even got better toward the end.
Taste was honestly fine. Not amazing, but the soups were decent and the convenience of just opening a box and eating without thinking made it easy to stick with.
The catch is price. It's €249 for the organic version or €189 for non-organic. Not nothing, but for me it was worth skipping the DIY headache.
Happy to share more if you have questions!
Hey @eva-schobert
I've been down this road and totally get the struggle with calculating everything yourself.
I've tried all kinds of fasting over the years. Water fasts, 16:8, OMAD. Never tried sham fasting, though. My problem was always day 3 of a water fast when I'd start obsessing about food, get headaches, and my energy would just tank. Didn't work with my job and family life.
Recently, I gave ProLon's 5 Day Next Gen Box a go. It's a fasting mimicking diet, so you're eating around 1,100 kcal on day 1 and 700 to 800 on days 2 to 5. Plant-based soups, bars, snacks, teas. Low protein, low sugar, higher healthy fats.
What surprised me most was that I actually kept my muscle. Lost 2.1 kg total, about 400g of visceral fat, but less than half a kilo of lean mass. Ketones got up to 1.4 mmol/L by day 4 and my energy stayed way more stable than on water fasts. Focus even got better toward the end.
Taste was honestly fine. Not amazing, but the soups were decent and the convenience of just opening a box and eating without thinking made it easy to stick with.
The catch is price. It's €249 for the organic version or €189 for non-organic. Not nothing, but for me it was worth skipping the DIY headache.
Happy to share more if you have questions!
