Fasting vs Caloric Restriction
In this paper, various forms of fasting have been studied. It introduces the concept of the Metabolic Switch. They are compared with Caloric Restriction (CR) and their impact in various chronic diseases, common in the aging population. CR has positive effects, however, these effects may be produced with Alternate Day Fasting (ADF) and Time-Restricted Fasting (TRF). Not surprisingly, the rate of dropout of ADF is high, but CR regimens are also very hard to maintain in the long run. The paper does not discuss the rate of dropouts in TRF. I have long been in my One-meal-a-day (OMAD), which is a form of TRF. I think that most people can get used to that approach without much difficulty.
Grehlin and Hunger
The role of Grehlin, the hunger hormone, is not discussed in this, and this is surprising to me. One can easily control Grehlin because it is triggered a the time we normally eat every day. In my case, I only feel hungry within 30 min of my regular meal at 11 am. I used to be hungry at 6 pm every night, at the beginning of my OMAD regimen. That is no longer an issue. The effects of Grehlin may be easily endured if one endures the hunger for 30 min or so. Then the hunger dissipates. Because Grehlin is poorly controlled in the ADF regimen, I would think that patients will feel the hunger in the fasting days. Hunger will be felt at the times they normally eat in the eating days. This is probably frustrating to patients on ADF and they probably tend to drop out of this regimen quite commonly.
Sarcopenia
Reduction in metabolic rate and sarcopenia (muscle mass reduction), are commonly cited in the aging population in response to CR. This has certainly NOT been my experience with OMAD. In fact, it is recommended to exercise late in the fasting period, here is what the reviewers found: “In a study of 34 healthy men randomly assigned to either a normal control diet or daily TRF (16 hours of daily fasting) and followed for two months during which they maintained a standard resistance training program, the men in the TRF group showed a reduction in fat mass with retention of lean mass and maximal strength.” Clearly, TRF in general, and OMAD, in particular, is quite adequate for muscle growth and fitness maintenance.
Declined metabolic rate
What concerns me the most about individuals in CR is that they are likely to drop out of their diets. Their continually declining metabolic rate will make it more difficult to sustain a training routine needed for muscle growth. However, OMAD does not limit the number of calories one could take every day. Thus, it is not difficult to maintain a high metabolic rate with proper training. “The Biggest Loser” show contestants were unable to keep their low caloric intake-high performance training in the long term. This is in contrast to what I have been able to do over the past 10 years. As I have entered the aging population, my lean body mass has been on the rise. I credit OMAD and my Pushup Pyramid approach for maintaining me at a fitness level I never experienced before.
Please pay close attention to the flipping of the metabolic switch, because this is what would make the difference.
