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-   -   IF / starvation (http://www.catalystathletics.com/forum/showthread.php?t=26)

Jim Wilson 10-13-2006 08:58 AM

IF / starvation
I know one of the worst ways to improve body composition is to skip meals - why does that provoke a starvation/storage response and IF doesn't?

Robb Wolf 10-13-2006 09:33 AM

With most meal skipping you find that people are hypocaloric, inactive and their food quality is sub-par (lots of refined foods). The chronic hypo-caloric state tends to peel off muscle mass and prime the system for fat gain. In the IF scenario one must still on average consume as much as they would normally, so no problem with hypocalorosis. To do IF "smart" one chooses paleo type foods or at least non-processed foods. This solves the food quality issue (although in the IF studies the animals were eating VERY low quality "chow". Despite this the animals maintained good body composition...however animals on a high fat diet had better body comp than animals fed a standard low quality diet.). Then there is exercise. Even on a sub-par, hypocaloric diet one will maintain better bodycomp if one is exercising (read here resistance training, not running 5K's) than if one is sedentary. If you read the PM issue on IF it discusses that this approach has aspects of both anabolism and catabolism. Feedback and research seem to indicate this approach can be very favorable for both body comp and performance.

Russel Lindquist 10-13-2006 09:34 AM

If I read the PM issue on IF correctly, CRAN, coupled with the other elements advocated like exercise (CrossFit) and high nutrient density meals (Paleo), will help you shed excess body fat to a more optimal level (5-10% for males). However, for a healthier lifestyle as far as insulin, GH, IGF, etc. are concerned, IF is a superior maintenance method and will keep body composition consistent. CRAN enables one to alter body fat composition but will eventually strip muscle as one approaches optimal body fat levels.

Did I get that right?

Robb Wolf 10-13-2006 09:34 AM

That is right on! A key difference in the fasted state that peels off muscle and the state that does not is insulin levels. High insulin means little or no fat utilization for energy and consequent muscle catabolism for gluconeogenesis to maintain blood glucose levels. Interesting paradoxical stuff.

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