![Intermittent fasting or fasting in any manner has objectively been proven multiple times to increase lifespan across organisms [1080x1349 - 120KB]](https://pic8.co/sh/o7AHn3.jpg){kind=link}
How does it work exactly? You can't eat for like 10h between your last and first meal? You're going to lose a bit of muscle mass as well.
I mean, IF is not really meant for professional bodybuilders or people with a significant amount of muscle. It's ideal for the general population(especially white collar and pink collar workers) though and was a diet that more accurately represented the average human meal pattern before mass agriculture and industrialization. It generally goes that you do a water fast for most of the day which includes your sleeping hours and then you have a window during some point in the day where you can eat your meals and whatnot.
I eat IF-style and am an advanced power-lifter. The trick is to have your workout right in the middle of your eating-window. Eat a decent but non-heavy meal an hour or so before a workout, and then pig-out when you get home.
You actually lose about 2/3rds less muscle mass with IF (-.23) than with Calorie restriction (-.67) over 7 dsys.
And as long as you aren't sub 7% for men, you can fast 24 hours or more just fine.
Skipping 10 hours is Time Restricted eating. You aren't really intermittently fasting 'till14 hours a day or more.
I've been doing 16 - 8 IF for about 3.5 years now and I don't think I'll ever stop. You most definitely do NOT lose muscle and I've been able to gain significant muscle mass while staying lean af doing IF.
I stop eating at 8pm and don't start eating until noon or later the next day. I eat high protein very low carb but not no carb diet. I try to eat about 3200 calories in my 8 hour window over 4 meals. Lots of eggs and meat.
I workout fasted and continue to hit new PR's fairly regularly.
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