You’re consuming less food and thus spending less money. Rather than overeating to put on 1 pound of muscle and 4 pounds of fat in a week or two, you’re aiming to eat exactly enough to put on 1 pound of muscle without adding much fat on top of it. Yeah, it’s a delicate balance, but there’s far less swing involved. You are just slowly, steadily, and consistently building muscle and strength over many months.
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I dont think this test presents the whole picture. Dairy products can spike insulin levels based on the protiens (not the carbs) in dairy products, without raising blood glucose. When intermittent fasting, part of the benefit is to take insulin out of the picture during the fast. You could be increasing yur insulin levels using dairy products but not see a change in blood glucose.
According to a study published in Translational Research in 2014, intermittent fasting can reduce your weight by 3 to 8 percent over three to 24 weeks. A systematic review published in Molecular and Cellular Endocrinology in 2015 confirmed these results by reporting that, on average, participants following a fasting diet lost between 7 and 11 pounds in 10 weeks.
I’ll share some of my experiences, now doing heavy strength training for 3 years in a fasted state: For my first “fasted” workout or two after starting an IF protocol, it was very weird to not eat before training. However, after a few sessions, I learned that my body could certainly function (and even thrive) during my training sessions despite not eating a pre-workout meal.
Even though this plan is advanced, it's very simple. Don't eat anything every other day. This is the most intense form of fasting but can produce amazing results. Every other day, eat healthy fats, clean meat sources, vegetables, and some fruit, and then on your fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.
It can level up your brain, including positively counteracting conditions like Parkinson’s, Alzheimer’s, and dementia. As explained here in this TEDx talk by Mark Mattson, Professor at Johns Hopkins University and Chief of the Laboratory of Neurosciences at the National Institute on Aging fasting is grounded in serious research and more studies are coming out showing the benefits: