Last Updated on June 19, 2023
Intermittent fasting is an increasingly popular diet technique that involves reducing the amount of food eaten during certain periods. It is believed by some that intermittent fasting can lead to muscle loss because it limits the availability of essential nutrients and energy needed for muscle growth and development.
In this post, we will take a look at the link between intermittent fasting and muscle loss.
Will you lose muscle during intermittent fasting?
When it comes to weight loss, there are a lot of different approaches that people can take. Intermittent fasting is a popular method that involves eating and fasting cycles. While this approach can lead to weight loss, some people worry that it may also lead to muscle loss.
Your body generates energy during fasting. This is a key point. Those who want to lose weight aim to get energy from adipose tissue and burn fat during fasting.
But during fasting, your body can also provide energy by using up muscle tissue.
Don’t panic: muscle tissue isn’t the first place your body turns to. Depending on the duration of hunger, your body provides energy gradually, and if you don’t fast for extreme periods, intermittent fasting is not related to muscle loss.
When it comes to muscle loss, insufficient protein intake, and unbalanced nutrition are the primary causes.
Keeping your protein intake up is crucial to preventing muscle loss. A lack of protein will cause your body to start breaking down muscle tissue for energy if you don’t consume enough protein. To avoid this, make sure that you include protein-rich foods in your diet during your eating periods.
Let’s take a closer look at where you need to focus to make sure you don’t lose muscle while intermittent fasting.
How to avoid losing muscle during intermittent fasting?
With mindful caloric control and adequate amounts of protein, even a severely calorically restricted daily diet does not lead to muscle loss when combined with strength training exercises. If you eat sufficient macronutrients every day for your activity levels and size, intermittent fasting will be a safe way to lose weight without sacrificing muscle mass. Fasting Kompanion offers you a personalized fasting plan, along with useful nutritional advice while fasting.
Sufficient protein intake
As long as you get enough protein, research shows, intermittent fasting does not cause muscle loss. However, you should bear in mind that muscle loss may occur when you fast more often and for a longer time. Therefore, it is helpful to avoid fasting too often. It would be correct to limit these fasts to a few days a week.
Exercise to strengthen muscles
Getting enough exercise is another important point. During intermittent fasting and at other times, a sedentary lifestyle causes muscle loss. Movements aimed at minimizing muscle loss allow you to protect and strengthen your muscles.
Additionally, resistance training can help offset any muscle loss that might occur. By keeping these things in mind, you can minimize the risk of losing muscle while intermittent fasting.
To sum up
Intermittent fasting can be a helpful weight loss tool, but it’s important to pay attention to the above recommendations in order to avoid losing muscle mass during this process.
Choose nutrient-rich foods and stay active. Remember, with intermittent fasting, you can arrange the eating/fasting times that suit you best. As long as you get enough protein and pay attention to other factors, intermittent fasting causes no more muscle loss than other diets.