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    Registered User johnsc10's Avatar
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    Efficacy of occasional all-day fasts

    Hi. I am going to start tracking calories more and placing less value on exercise, as I find it is easy to over-estimate your caloric expenditure through exercise. So, RMR + a conservative allowance for exercise makes sense, before focusing predominantly on caloric intake (obvious stuff).

    I was also wondering whether it is "effective" (in terms, optimizing for % of weight loss from fat rather than muscle) to occasionally fast all day, before returning to a normal deficit over the next few days?

    The reason I ask is that I find it easy to not eat anything for long periods of time, but after eating say 1,000 calories, I increase the likelihood that I manage to go over my daily target than stay under. This is purely psychological, but I wanted to ask.

    A deficit is a deficit. Foregoing an entire day's food would no doubt boost overall weight loss over a week-long period. A deficit of 2000+ calories in one day would be over 0.5 lbs. But would acute weight loss such as this (or an even larger deficit) result in significantly more muscle loss, even if not sustained?
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    Banned 3basic5me's Avatar
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    What’s the difference between efficiency and efficacy?
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    Originally Posted by 3basic5me View Post
    What’s the difference between efficiency and efficacy?
    efficacy = can it be done or not?
    efficiency = is it being done well or not?
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    Registered User johnsc10's Avatar
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    Originally Posted by 3basic5me View Post
    What’s the difference between efficiency and efficacy?
    Is that a socratic answer? I'd say efficacy is, the ability of a chosen solution to achieve the outcome desired (in practice). Efficiency is about achieving the desired result using the least amount of resources. If we include mental resources there, they could be one and the same, provided that efficacy doesn't slide due to increased muscle loss or some other factor.
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    OP, it's much simpler to stick to the same calorie target each day. Extra calories burned by exercise are frequently overstated and your body easily smooths out wrinkles in your intake.

    We don't recommend fasting for more than 16 hours at a time. Ideally you should be getting protein at least 3 x a day at widely spaced intervals. Moving away from that also means moving away from potential to build muscle (or retain muscle during a diet). Other macros are less sensitive to intraday timing but there are obviously limits.
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    Registered User johnsc10's Avatar
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    Originally Posted by SuffolkPunch View Post
    OP, it's much simpler to stick to the same calorie target each day. Extra calories burned by exercise are frequently overstated and your body easily smooths out wrinkles in your intake.

    We don't recommend fasting for more than 16 hours at a time. Ideally you should be getting protein at least 3 x a day at widely spaced intervals. Moving away from that also means moving away from potential to build muscle (or retain muscle during a diet). Other macros are less sensitive to intraday timing but there are obviously limits.
    Got it, OK. I have lost a little bit of weight but now understand fully the importance of tracking kcal. As a non-beginner, is it really possible to gain muscle during weight loss? I am going from circa 17-18% to ideally 12%. In spite of some recent weight loss (albeit mostly water etc. at this point) I have actually increased my strength, though my stamina is unsuprisingly down. It would be great if I could keep that up but I haven't been counting on that.

    Going to increase my protein and lower my kcal intake further (tracked).
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by johnsc10 View Post
    Got it, OK. I have lost a little bit of weight but now understand fully the importance of tracking kcal. As a non-beginner, is it really possible to gain muscle during weight loss? I am going from circa 17-18% to ideally 12%. In spite of some recent weight loss (albeit mostly water etc. at this point) I have actually increased my strength, though my stamina is unsuprisingly down. It would be great if I could keep that up but I haven't been counting on that.

    Going to increase my protein and lower my kcal intake further (tracked).
    Yes, there is clinical evidence of simultaneous muscle gain and fat loss even in trained individuals. The keys are moderate deficits, adequate protein and a highly effective training regime. It's hard to measure however and it's probably just best to focus on the weigh loss and regard any strength improvements during that period as a bonus (which may or may not indicate new muscle tissue).
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