Keto/Intermittent Fasting (2 meal a day) - post meal shake?

[f33db4ck]

Hello.
I am doing keto diet with intermittent fasting and two meals a day. The only problem is that those meals are one at noon and one at around 5 or 7. I workout at around 1 or 2 every day.

Should I do a small shake after I workout? Or skip.

[Mrpb]

Hello.
I am doing keto diet with intermittent fasting and two meals a day. The only problem is that those meals are one at noon and one at around 5 or 7. I workout at around 1 or 2 every day.

Should I do a small shake after I workout? Or skip.

For the average lifter it won't make a significant difference.

If you're looking for maximum results IF, especially with 2 meals per day, isn't optimal.

[f33db4ck]

So you are saying IF and 2 meals a day is not going to help with cutting?

[Mrpb]

So you are saying IF and 2 meals a day is not going to help with cutting?

What works for cutting is a calorie deficit.

IF or reducing meal frequency has no special effect on fat loss.

[f33db4ck]

I think some people would argue that eating more often spikes insulin levels. And eating high fats helps the body to learn to process fat for fuel.

But I see what you are saying. Overall calories deficit is really what makes you lose weight.

[Mrpb]

I think some people would argue that eating more often spikes insulin levels.

That was a popular hypothesis but studies have failed to back it up. For example 6 meals did better than 3 meals in this study: http://onlinelibrary.wiley.com/doi/1...oby.20296/full

And eating high fats helps the body to learn to process fat for fuel.

That's true. Eat high fat and your body uses more fat for fuel. Eat more carbs and your body will use more carbs for fuel. But this doesn't mean that keto will cause more fat loss. See for example: https://www.ncbi.nlm.nih.gov/pubmed/27385608

If you like keto and IF there's nothing wrong with it.

But if you're looking for maximum muscle retention as a more advanced athlete: spreading your protein over 4 meals is better than over 2 meals.

[AndrewBrownKeto]

Intermittent fasting, vs caloric deficit dieting, has been shown to help you retain more lean muscle mass. There's a study entitled," Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?" that shows this. The great thing about keto is that you should be eating if you are hungry. You will still get the benefits of your fast since you are considering eating more within your eating window. Just maintain your macros and desired caloric intake, and adjust your other meals accordingly.

[shmobin]

Hello.
I am doing keto diet with intermittent fasting and two meals a day. The only problem is that those meals are one at noon and one at around 5 or 7. I workout at around 1 or 2 every day.

Should I do a small shake after I workout? Or skip.

The point of intermittent fasting with a keto diet is that you can eat what ever you want during the non-fasting period as long as it fits the diet. If you workout inside your eating window, do a shake. If you workout inside the fasting window, do not do a shake.

[Mrpb]

Intermittent fasting, vs caloric deficit dieting, has been shown to help you retain more lean muscle mass.
There's a study entitled," Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?" that shows this.

1. None of those studies used 16/8 intermittent fasting.

2. The results are outdated because the largest trial on ADF performed in 2017 showed no benefit: https://jamanetwork.com/journals/jam...stract/2623528

3. fasting from protein for 16 hours is NOT superior for lean mass retention: http://www.nutritiontactics.com/meas...ein-synthesis/