The Exact Fasting Protocol Dana White Used for his 80lb Fat Loss
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2 months ago
Published on Jul 20, 2024
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Table of Contents
Title: How to Implement a Fasting Protocol for Fat Loss and Muscle Maintenance
Step 1: Understand the Fasting Protocol
- Dana White followed an 86-hour fast with the first 24 hours being water-only, followed by bone broth for the remaining days.
- The focus was on longevity, but you can adapt this for fat loss and muscle maintenance.
Step 2: Consider Monk Fasting
- Monk fasting involves a 36-hour fast, where gluconeogenesis increases after 16-18 hours, leading to fat oxidation.
- Around 30 hours, gluconeogenesis declines as ketones are produced, aiding fat loss.
Step 3: Incorporate Bone Broth
- Bone broth can be beneficial post-fast but limit its consumption to maintain the fasting benefits.
- Bone broth aids gut motility but may disrupt fasting benefits if consumed in excess.
Step 4: Include Resistance Training
- Resistance training during fasting can help maintain muscle mass and enhance fat loss.
- Focus on adequate stimulus and protein intake to support muscle protein synthesis.
Step 5: Optimize Protein Intake
- Consume a combination of fast-absorbing and slow-absorbing proteins after fasting to support muscle synthesis.
- Balancing protein intake can enhance the benefits of fasting for fat loss.
Step 6: Manage Carbohydrate Intake
- Keep carbohydrates low for 24 hours post-fast to prevent a hyperglycemic effect and maintain fat mobilization.
- High protein and low carbohydrate intake post-fast can optimize fat loss benefits.
Step 7: Incorporate Zone 2 Cardio
- Engage in Zone 2 cardio post-fast to utilize fat stores for energy.
- This type of cardio can further enhance fat loss when combined with fasting and resistance training.
Step 8: Monitor Caloric Deficit
- Avoid excessive caloric deficit post-fast to prevent metabolic slowdown.
- Balance caloric intake to offset the deficit created during fasting and prevent metabolic adaptation.
Step 9: Maintain a Realistic Approach
- Tailor the fasting protocol to suit your body composition goals while being mindful of sustainability.
- Adjust fasting duration, protein intake, and exercise based on your individual needs and preferences.