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I haven’t followed the nutrition developments closely, so I have what is probably a dumb question:
I get what you’re saying about forcing the body to burn fat for energy if there is nothing readily available. But if you later consume the same amount of calories after the fast concludes, don’t those “excess calories” that your body doesn’t need to burn anymore (since it accessed stored fat due to your fast) just get stored as fat anyway?
In other words, if I was initially eating 10 units of food energy over the course of the day and burning 10 units of food energy, and I switch to a fast which causes me to burn 2 units of stored fat energy, doesn’t that mean that when I consume my usual 10 units of food energy later my body will only need 8 of those units (since 2 units of fat took their place), resulting in 2 units from my meal getting stored as fat?
I am guessing that’s incorrect, but I don’t understand why.
sorry for the slow reply.
The reason it doesn't end up "evening out" is because you're burning the same amount of fuel with increased efficiency. let's go with your analogy. If you're eating and losing 10 units a day without fasting, there's a net neutral in energy. If you're eating the traditional way (3 meals a day roughly) then you're constantly burning the units you JUST put in. You're never accessing your stored fats--which is why you'd have to limit it to 9 units intake to have a net of -1 to lose weight. Now your question is an important one and it's one that most people still don't understand fasting. And it's because we think of calories and diet in a linear fashion, but what we've found is fasting does a multitude of things that affect how much energy your body can take and how quickly it can burn it.
For example, you're spending all your glycogen storage. some of the food units you're eating after fasting all day go towards that. Otherwise if you didn't fast that day they'd constantly be full. You're reducing insulin resistance-- meaning you are more sensitive to insulin spikes, which massively affects how much your body stores fat and how easily you can start burning it. You're improving HGH levels. all of these things lead to signficantly better eating habits as well as improve the efficiency in which your body can burn fats.
if you're just below or even at maintenance level calorie restriction, your body only actually starts burning body fat for storage after about 6-8 hours of not eating (depending on carb intake and other fators like insulin resistance). And as you go longer and longer throughout that phase your body has to burn more fat literally-- it needs the energy to function. If you're eating 3x a day, you would only get that period of not eating while you're asleep.
I don't know how much that answers the question but I can expand on it if you want. I'm about a year or two out of date as well at this point as I stopped reading so much of it after I went a year of doing 24-30 hour fasts straight. (never felt better in my life). CICO and IF should be used hand in hand for optimal results from what I've seen.