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What are the implications of a protein limit on alternate day fasting?

Answered on August 19, 2014
Created September 24, 2011 at 5:43 AM

Say someone wanted to alternate-day fast (ADF), eating every other day. So they eat 0 calories the first day, and I imagine they would naturally gravitate towards eating ~4,000 calories the next day.

But what about protein? Will they naturally gravitate towards eating twice as much protein, in order to compensate for the absence of protein on their fast day? Could this possibly encourage a non-optimally high amount of protein? 15% (a normal amount of daily protein for me) of 4,000 would be 150 grams of protein, presumably near the low-end of toxicity concerns. Should an ADF'er be sure to spread their protein intakes across their feast day (i.e. breakfast, lunch, dinner; not all in one or two meals)? Is it wiser to do an ADF where one eats a small protein-containing meal on their fast day?

1dd1d4bde5b46b4c90efeadea3a96a75

(180)

on August 19, 2012
at 08:49 PM

Why wouldn't you recommend ADF? Firstly, seems natural humans would be without food a lot of the time. Number 2, just saw a BBC documentary about it and all the subjects blood markers improved VASTLY, as well as a great deal of weight loss, in just 5 weeks. ADF seems very paleo and very healthy.

Medium avatar

(8239)

on December 19, 2011
at 05:10 PM

Me too, BCAA is a great way to keep muscle while nursing the degree of caloric deficit suited to desired level of fat burning.

9f54852ea376e8e416356f547611e052

(2957)

on December 05, 2011
at 06:30 PM

Uhh what? I've been eating 150+ grams of protein a day for years.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on November 05, 2011
at 06:53 PM

For me, eating 150g of protein doesn't work. I get skin issues with it.

6869a1f2294b3a717a53645589a91d18

(1689)

on October 08, 2011
at 05:05 PM

The question doesn't have to specifically be about 150 grams. Instead just answer as if the question were about 2 day fasting instead of 3. I'm just wondering if a protein deficit (via fasting) needs to be made up (quickly?), or if the body makes up the deficit slowly over time, etc.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 24, 2011
at 11:16 AM

nothing wrong with eating 150g of protien.

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5 Answers

1
Cf32992bfa1907147c7cdc451bba9c63

on November 05, 2011
at 06:46 PM

The liver will store some excess protein (hepatic protein stores). However, it's not unlimited. I don't know exactly how much... but you'll definitely not make it through the 24 hours without some muscle catabolism.

I wouldn't recommend ADF, but if you insist, I would try and reach the same total protein as without ADF. So, 1g/lb bodyweight every day would be doubled for your non fasting days. So ~1.5-2g/lb protein per eating day.

I would also recommend you have your last meal very high in casein protein (think yogurt). Casein protein is the slowest to digest, so this would trickle aminos into your bloodstream for 8-10 hours ideally. Moderate fiber/fat in this meal could also be useful.

1dd1d4bde5b46b4c90efeadea3a96a75

(180)

on August 19, 2012
at 08:49 PM

Why wouldn't you recommend ADF? Firstly, seems natural humans would be without food a lot of the time. Number 2, just saw a BBC documentary about it and all the subjects blood markers improved VASTLY, as well as a great deal of weight loss, in just 5 weeks. ADF seems very paleo and very healthy.

0
B76948f977b6237941c00b899d01959d

on November 07, 2011
at 04:07 PM

http://www.precisionnutrition.com/intermittent-fasting-download

John Berardi used BCAA's and a greens supplement to prevent muscle loss on a fast.

Medium avatar

(8239)

on December 19, 2011
at 05:10 PM

Me too, BCAA is a great way to keep muscle while nursing the degree of caloric deficit suited to desired level of fat burning.

0
77877f762c40637911396daa19b53094

(78467)

on November 07, 2011
at 01:41 PM

Check out Brad Pilon's Eat Stop Eat. He has a lot of stuff on protein intake. His recommendation is quite a bit lower than 150 grams per day.

0
40449b985898b088a64660b40f329f0f

(951)

on September 24, 2011
at 03:01 PM

How much do you weight? 150 grams of protein is not approaching toxicity. You may feel like eating more protein, but you might not. I think it depends on more factors than just having not eaten it the day before--but I wouldn't worry too much about poisoning yourself.

6869a1f2294b3a717a53645589a91d18

(1689)

on October 08, 2011
at 05:05 PM

The question doesn't have to specifically be about 150 grams. Instead just answer as if the question were about 2 day fasting instead of 3. I'm just wondering if a protein deficit (via fasting) needs to be made up (quickly?), or if the body makes up the deficit slowly over time, etc.

0
77877f762c40637911396daa19b53094

(78467)

on September 24, 2011
at 06:34 AM

You promote cellular recycling, i.e. autophagy which is good for you. You may loose some muscle on negative side. I doubt its possible to prevent that no matter the later double input.

I was taking 20-30g protein shake during my longer IFs.

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