High caloric restriction VS fasting for dropping body fat quick?

[chadisbeingmade]

Which is better?

Aggressive deficit with just minimum amount of fats for hormones, and minimum protein to maintain muscle, combined with high step count (20k+) and training.

or

Straight up fasting until you reach your desired leanness, with re-feeds every so often, like every other day, every 2 days or every 3 days.


I’m not doing prolonged 500 cal deficit since i’d rather shed body fat quickly so I can go back into an anabolic state faster instead of staying for a prolonged amount of time in a catabolic state.

@Orc

 

[anonym20000]

I would do the first option OR the second option but without re-feeds after a few days. But maximum 2 weeks full fasting. But the first option is better I would aim for 1000 calories, with 2 grams of protein/kg bodyweight. With both ways it's crucial that you TRAIN in the gym, and NOT cardio. Cardio will just burn the calories and you will feel more hungry and "burn" the protein you ate for energy. You can do, it is healthy, but not required for optimal weight loss. Just eat less and be in a big calorie deficit. But resistence training is IMPORTANT so you lose less muscles in the cut.

 

[chadisbeingmade]

I would do the first option OR the second option but without re-feeds after a few days. But maximum 2 weeks full fasting. But the first option is better I would aim for 1000 calories, with 2 grams of protein/kg bodyweight. With both ways it's crucial that you TRAIN in the gym, and NOT cardio. Cardio will just burn the calories and you will feel more hungry and "burn" the protein you ate for energy. You can do, it is healthy, but not required for optimal weight loss. Just eat less and be in a big calorie deficit. But resistence training is IMPORTANT so you lose less muscles in the cut.

Yes i agree that resistance training must be done otherwise muscle loss will happen.

For cardio i walk so that it doesn’t increase hungry. quite a decent amount of steps tho like 20k to make deficit even bigger. i think that’s fine? it’s pretty low intensity.

i’m aiming for 1200 calories. enough protein and enough fat for hormones.

 

[anonym20000]

Yes i agree that resistance training must be done otherwise muscle loss will happen.

For cardio i walk so that it doesn’t increase hungry. quite a decent amount of steps tho like 20k to make deficit even bigger. i think that’s fine? it’s pretty low intensity.

i’m aiming for 1200 calories. enough protein and enough fat for hormones.

I mean, maybe you won't feel more hungry, but fact is that any form of physical activity will burn calories. And when you eat 1200, maybe 200 of those, mainly sugar and carbs, will be burned by those steps. It isn't necessary to do that form of activity, but I don't think it will impact you negatively!

 

[hawk2]

First if time isn't a constraint

 

[chadisbeingmade]

I mean, maybe you won't feel more hungry, but fact is that any form of physical activity will burn calories. And when you eat 1200, maybe 200 of those, mainly sugar and carbs, will be burned by those steps. It isn't necessary to do that form of activity, but I don't think it will impact you negatively!

will focus of nutrient dense foods. meat (protein and fats). adding carbs will provide no benefit, and with limited amount of cals best to get all the nutrition possible than spend cals on empty carbs

 

[domitiwhynotme]

If you want other benefits than just losing bf fasting is the way its so beneficial to your growth hormone as it activates ghrelin which tells our body to create more growth hormone to burn fat but make sure to break your fast with fruits and meats