| Hey there, "That sounds dumb. And bad. And really uncomfortable." That's what I said years ago, when I first heard about intermittent fasting, which usually involves eating zero calories for 16, 18, 24, or even 36 hours and then "feasting." I mean, come on. That sounds like the quintessential diet that belongs in the bargain bin with the rest of the faddish fiddle-faddle that swarms from the health and fitness hellmouth every January. I was wrong, though. Intermittent fasting isn't dumb or bad, and it doesn't have to be uncomfortable. That said, will it do many of the things that many ex-spurts claim? Will merely skipping a meal or two every day really fix your hormones, detox your body, add years to your life, and lose fat fast without losing any muscle? No. Only a lifestyle can accomplish all of that—one that includes regular strength and cardiovascular training, a nutritious diet, a healthy body composition, good sleep hygiene, etc. But let's tackle the body composition promises in more detail. While fasting diets like intermittent fasting, alternate-day fasting, the 5:2 diet, etc. can lead to fat loss, several studies have shown that they offer no metabolic advantages over traditional diets when calorie and protein intake are matched. For instance, when a team of scientists from several Australian universities reviewed 52 studies on calorie restriction, including 31 that involved various intermittent fasting protocols, they found just one meaningful difference between continuous and intermittent calorie restriction. And it wasn't weight or fat lost, muscle retained, or blood glucose control. The researchers noted that in some people, intermittent fasting can reduce appetite, making it easier to stick to their diet plan. In others, though, there's no such effect. So, if you're someone who isn't hungry in the mornings, you may like the "skip breakfast" variety of intermittent fasting because it allows you to eat when you're naturally hungry (and eat larger meals). If, however, you prefer to have breakfast (cappuccino, protein shake, and banana 30ish minutes before I train is mine), then you'll do better with a more conventional eating pattern. And what of the many additional purported benefits of fasting—more wellness, beauty, longevity, and the rest of it? While you can find studies that appear to support such statements, there's a catch: the bulk of this research was conducted with animals and overweight, sedentary, unhealthy people. Thus, those of us with a normal body weight and healthy activity level and diet can't assume that we'd experience the same rewards. What evidence we do have, however, shows that fasting-oriented diets don't appear to have any health drawbacks, so again, if you prefer that style of eating, there doesn't appear to be any reason to not adopt it. And that's the score with fasting. Further research may prove otherwise, but for now, it looks like a lot more sizzle than steak. Also: If you want to add some more science-backed strings to your dietary bow that can help you achieve your fitness goals faster, check out one of my bestselling fitness books. For men trying to gain their first 25 pounds of muscle or get to 10-to-15% body fat: Click here ⇒ https://legionathletics.com/products/books/bigger-leaner-stronger/ For women trying to gain their first 15 pounds of muscle or get to 20-to-25% body fat: Click here ⇒ https://legionathletics.com/products/books/thinner-leaner-stronger/ For intermediate and advanced lifters trying to get as fit, lean, and strong as they possibly can: Click here ⇒ https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/ These books have helped tens of thousands of people of all ages and circumstances build their best body ever, and they can do the same for you. Go for it! Mike | 
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