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Evolutionary Fasting

evolutionary fasting diet

The myth of frequent meal intake is about to get busted today, and I know many of you will be very angry and upset, but this is something that was long time coming. The 'broscience' is about to get some real science to open the eyes of the bodybuilding worlds.

Let's start by looking at a study discussing meal frequency:

Br J Nutr. 2010 Apr;103(8):1098-101. doi: 10.1017/S0007114509992984. Epub 2009 Nov 30.

Cameron JD, Cyr MJ, Doucet E.

Behavioural and Metabolic Research Unit, School of Human Kinetics, University of Ottawa, Ottawa, Ontario, Canada.

Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.

“...there were NS [no significant] differences between the low- and high-MF [meal frequency] groups for adiposity indices, appetite measurements or gut peptides (peptide YY and ghrelin) either before or after the intervention. We conclude that increasing MF [meal frequency] does not promote greater body weight loss...”

Int J Obes Relat Metab Disord. 1993 Jan;17(1):31-6.

Verboeket-van de Venne WP, Westerterp KR.

Department of Human Biology, University of Limburg, Maastricht, The Netherlands.

Frequency of feeding, weight reduction and energy metabolism.

There was no significant effect of the feeding frequency on the rate of weight loss, fat mass loss or fat-free mass loss. Furthermore, fat mass and fat-free mass contributed equally to weight loss in subjects on both gorging [2 meals daily] and nibbling diet [5 meals daily]. Feeding frequency had no significant effect on SMR [Sleeping metabolic rate] after two or four weeks of dieting. The decrease in SMR after four weeks was significantly greater in subjects on the nibbling diet. 24 h EE and DIT were not significantly different between the two feeding regimens.”


So it seems the meal frequency misconception of dieting has been busted, and the story doesn't stop there. Not only are frequent meals no better than eating less frequently, but they actually seem to lower the SMR (Sleeping metabolic rate) after four weeks. Now you are asking yourself, 'if everything I've ever known about dieting is false, what should I do?' The truth always lies somewhere in the middle, and it's generally accepted that dieting myths come and go – the educated few who read studies and research science see this all the time.

Fasting can even help prevent Alzheimer's and Parkinson's, you're probably saying: 'This guy is insane!' - well think again. This study is an eye opener:

Ageing Res Rev. 2006 Aug;5(3):332-53. Epub 2006 Aug 8.

Martin B, Mattson MP, Maudsley S.

Laboratory of Neurosciences, National Institute on Aging Intramural Research Program, 5600 Nathan Shock Drive, Baltimore, MD 21224, USA

Caloric restriction and intermittent fasting: two potential diets for successful brain aging.

In this review article we describe evidence suggesting that two dietary interventions, caloric restriction (CR) and intermittent fasting (IF), can prolong the health-span of the nervous system [prevention of neurodegenerative disorders such as Alzheimer's and Parkinson's] by impinging upon fundamental metabolic and cellular signaling pathways that regulate life-span. CR and IF affect energy and oxygen radical metabolism, and cellular stress response systems, in ways that protect neurons against genetic and environmental factors to which they would otherwise succumb during aging.


I'm going to introduce to you a new concept, that's revolutionary and unique at the same time – EVOLUTIONARY FAST Diet. This diet literally uses modified fasting with refeeds to help you lose the maximum amount of bodyfat without having to resort to eating 400 times a day and bringing 6 meals with you everywhere you go like you're in grade school.


Evolutionary Fast Diet – the concept

The idea on this diet is going to be 2 meals per day with the rest of the time in a prolonged fast. In the 2 meals you'll be eating roughly 40% protein/30% carbs/30% fat and around 85% of your Basal Metabolic Rate (BMR calories) – keep a caloric deficit, which would be your EFDBMR layout – 5 day interval. This would be followed by a 2 day/week refeed where you would push your body to increase the anabolic state.

Phase 1 – the Fast

We are going to use a 200lbs. Male as an example.

EFDBMR = weight x 12 x 0.85

EFDBMR = 200 x 12 x 0.85 = 2040 calories per day

40% protein/30% carbs/30% fat

40% protein

(2040 x 0.40)/4 = 204 grams protein/day

*1 gram of protein = 4 calories

30% carbohydrates

(2040 x 0.30)/4 = 153 grams carbohydrates/day

*1 gram of carbohydrates = 4 calories

30% fat

(2040 x 0.30)/9 = 68 grams fat/day

*1 gram of fat = 9 calories

Food Choices: Lean Meat, Fish, Eggs, High Quality protein – think Egg/Caseinate, Vegetables, Quality grains like Brown and Black Rice, Nuts

Phase 2 – the Refeed

During the refeed, you'll need to boost your metabolic rate and increase the leptin in your system. Thus, you'll need to boost your caloric intake. Your refeed BMR (RBMR) would be weight x 18 and your ratios would change a lot. You'll need to bump your carbohydrate intake and play with your protein/fat intake. 50% carbs/30% protein/20% fat. You will need to do this for 2 days, the best is saturday and sunday. Meal frequency will be changed, you can eat as frequently as you wish from 8am until 8pm, this assumes you go to bed at 11pm.

We are going to use a 200lbs. Male as an example.

RBMR = weight x 18

RBMR = 200 x 18 = 3600 calories per day

50% carbohydrates

(3600 x 0.50)/4 = 450 grams carbohydrates/day

*1 gram of carbohydrates = 4 calories

30% protein

(3600 x 0.30)/4 = 270 grams protein/day

*1 gram of protein = 4 calories

20% fat

(3600 x 0.20)/9 = 80 grams fat/day

*1 gram of fat = 9 calories

Food Choices: Think a little towards junk food – cereal with milk, pizza, hot dogs and other things you like for the first day and low-GI for the second day. For low GI think Pasta, Brown rice, oatmeal etc.

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Written by
Albert Wolfgang is a professional medical writer with over 20 years of experience. He hold multiple personal training certifications, including the coveted NASM and AFAA certificates. He graduated with honors with a B.S. and M.S. in biochemistry with a minor in physical studies. Albert and his team have trained over 100 IFBB professional bodybuilders, including Hollywood stars and many up and coming fitness stars.


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    This is interesting. And from a “bodybuilding” point of view sounds like something else we all talk about in and or out of the gym with respect to our weight lifting techniques and all that fun stuff, how many sets, reps, tempo, how heavy, superset etc.. You get the point.
    Both ideas have a commonality; change. We constantly change our workout regimens but diet is always the same. Eat pretty much the same thing at the same time every day. I couldn’t agree more with this diet is laid out and I would even bet that (I am not a doctor or nutritionist) if you did this for say 3 or 6 months and then change it up a little you would see excellent results. While reading an article in AHA they monitored several hundred cardiologists and found that they ate only twice a day. Breakfast and dinner, again dinner a few hours before you go to sleep. The results of the study were surprising because as Albert stated eating 6 times a day has been the diet of choice for those who are looking to burn body fat for at least 13 years now, I am not sure if that is correct but I have been in the game for 28 years and that’s all I remember reading was eat 5 to 6 small portions a day and do not consume anything 2-3 hours prior to sleeping (which I disagreed with but that another story). So the results came back; all the participants’ heart blood workups and weight were above par. Now as for what they were eating I did not read forward but I would say they kept the saturated fats and simple sugars down.
    Thanks, this was an excellent article and look forward to trying it out.

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      Good point but you can’t compare bodybuilding to actual dieting per se. You are in a different realm when you’re trying to pack on mass.

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