Intermittent Fasting - Links / Advice

[rugerjitsu]

What are some good sources for information on Intermittent Fasting?

I’m trying to make some changes and I’m curious if this is something that could be a long term kind of deal.

If you have some good advice for someone just getting started, post up.

Cheers!

 

[kosp]

It´s just putting all your daily food together in a 6-8 hours window.

 

[rugerjitsu]

It´s just putting all your daily food together in a 6-8 hours window.

Right, I get that. Is this something people do long term? I haven’t researched it, outside of what I’ve heard...which is pretty much what you’ve stated.

 

[T-Lab]

The essence is. It’s not optimal for gaining mass. And not superior to traditional dieting. But if that’s what works better for you. Then do it. Yes you can make it a lifestyle. Chris Duffin does.

 

[Eman]

Here's a research review article about IF.

 

[Eman]

Another, in comparison to other popular diets.

 

[Eman]

And a book I probably shouldn't be posting in the open forum... Honestly shocked it wasn't too big to upload.

 

[T-Lab]

Another, in comparison to other popular diets.

“Moreover, the difference in weight loss among these diets is only 1-2 kg or less, which appears to be of little clinical significance. Thus, overweight and obese people can choose many different weight-loss diets on the basis of their personal preferences.”

As I stated. Not superior for fat loss.

 

[Eman]

“Moreover, the difference in weight loss among these diets is only 1-2 kg or less, which appears to be of little clinical significance. Thus, overweight and obese people can choose many different weight-loss diets on the basis of their personal preferences.”

As I stated. Not superior for fat loss.

Is there such a thing as a diet that IS superior for fat loss?

It's the one individual X has the easiest time sticking to. Thus, in some instances, this particular diet is superior to others because of individual preference. Generally speaking, all diets work (if there is a reasonable calorie deficit involved) but adherence is typically the deciding factor of superiority between different diet types.

If we ignore adherence and individual preference, then yeah... It's not superior for fat loss. One diet type wouldn't be superior to any other diet type if the concept of adherence didn't exist.

 

[T-Lab]

Is there such a thing as a diet that IS superior for fat loss?

It's the one individual X has the easiest time sticking to. Thus, in some instances, this particular diet is superior to others because of individual preference. Generally speaking, all diets work (if there is a reasonable calorie deficit involved) but adherence is typically the deciding factor of superiority between different diet types.

If we ignore adherence and individual preference, then yeah... It's not superior for fat loss. One diet type wouldn't be superior to any other diet type if the concept of adherence didn't exist.

That’s exactly my stance. It matter what you can stick to. But unfortunately many people jump on the newest thing they hear about because they think it will melt fat. Not because it makes sense for them and they can stick to it.

 

[JoeBlob12]

Thomas DeLauer YouTube channel. Tons of great info backed by science. You can learn everything you need to know by watching his videos.

 

[JoeBlob12]

Is there such a thing as a diet that IS superior for fat loss?

It's the one individual X has the easiest time sticking to. Thus, in some instances, this particular diet is superior to others because of individual preference. Generally speaking, all diets work (if there is a reasonable calorie deficit involved) but adherence is typically the deciding factor of superiority between different diet types.

If we ignore adherence and individual preference, then yeah... It's not superior for fat loss. One diet type wouldn't be superior to any other diet type if the concept of adherence didn't exist.

I’ll preface this by saying I’m genuinely curious about your stance on the subject and not saying you’re wrong...

But I don’t understand how you can say there is no diet that is superior for fat loss. Basically saying that ALL it comes down to is calories in vs calories out.

Scenario 1- 3000 calories a day eating nonstop throughout the day (every 30 minutes snacking and eating).

Scenario 2- 3000 calories a day in a 6 hour feeding window.

Scenario 1 would keep insulin high all throughout the day which would stop fat burning in its tracks. Scenario 2 would give you a brief insulin spike and then glucagon would be secreted for the next 18 hours putting you into fat burning mode for the vast majority of the day. I know this is a simple example but is option 2 not better in terms of OPTIMIZING fat loss??

I am definitely on board with calories in vs calories out but not all calories are the same. We have different hormonal responses to different macronutrients and they do not all react in the body the same.

 

[T-Lab]

I’ll preface this by saying I’m genuinely curious about your stance on the subject and not saying you’re wrong...

But I don’t understand how you can say there is no diet that is superior for fat loss. Basically saying that ALL it comes down to is calories in vs calories out.

Scenario 1- 3000 calories a day eating nonstop throughout the day (every 30 minutes snacking and eating).

Scenario 2- 3000 calories a day in a 6 hour feeding window.

Scenario 1 would keep insulin high all throughout the day which would stop fat burning in its tracks. Scenario 2 would give you a brief insulin spike and then glucagon would be secreted for the next 18 hours putting you into fat burning mode for the vast majority of the day. I know this is a simple example but is option 2 not better in terms of OPTIMIZING fat loss??

I am definitely on board with calories in vs calories out but not all calories are the same. We have different hormonal responses to different macronutrients and they do not all react in the body the same.

The research had already been done man. Look it up. Calories equated, there is no fat loss advantage with IF over other dieting methods.

 

[JoeBlob12]

The research had already been done man. Look it up. Calories equated, there is no fat loss advantage with IF over other dieting methods.

Can you post that study? I just read a study that was basically the exact scenario i posted. IF group losing significantly more fat than the other group - both eating the same amount of calories.

 

[T-Lab]

Can you post that study? I just read a study that was basically the exact scenario i posted. IF group losing significantly more fat than the other group - both eating the same amount of calories.

Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomized 1-year trial. - PubMed - NCBI

 

[JoeBlob12]

I give up. How is there so much conflicting info on diet in the year 2019?

I read a study that shows significant fat loss with an IF group compared to 6 meals a day (same exact diet and calories just different timing).... and you show me a study that says there’s no difference. Drives me crazy.

Maybe I need to be more open minded to different ways of losing weight but I just don’t see how you can say 3000 calories of donuts won’t bring on more fat than 3000 calories of lean protein. I don’t think I can ever get down with that.

 

[Eman]

I’ll preface this by saying I’m genuinely curious about your stance on the subject and not saying you’re wrong...

But I don’t understand how you can say there is no diet that is superior for fat loss. Basically saying that ALL it comes down to is calories in vs calories out.

Scenario 1- 3000 calories a day eating nonstop throughout the day (every 30 minutes snacking and eating).

Scenario 2- 3000 calories a day in a 6 hour feeding window.

Scenario 1 would keep insulin high all throughout the day which would stop fat burning in its tracks. Scenario 2 would give you a brief insulin spike and then glucagon would be secreted for the next 18 hours putting you into fat burning mode for the vast majority of the day. I know this is a simple example but is option 2 not better in terms of OPTIMIZING fat loss??

I am definitely on board with calories in vs calories out but not all calories are the same. We have different hormonal responses to different macronutrients and they do not all react in the body the same.

Perhaps I should have termed it as weight loss rather than fat loss... Technically, you can eat candy bars exclusively and still lose weight. However, body composition would be affected due to a lack of macro balance.

Regardless, if macro and calorie balance is achieved in either of your two scenarios you outlined, then the difference between them is nill.

Also, all calories ARE the same. A calorie is a calorie. It's a unit measurement of energy. Macro structure can be different and bring different results... But a calorie is still a calorie.

 

[Eman]

I just don’t see how you can say 3000 calories of donuts won’t bring on more fat than 3000 calories of lean protein.

I don't know who said that... But it's not really the calories that are the problem there, it's the macros. You still need macro balance to have an ideal body composition.

Still, if your TDEE is 3500cal per day and you eat 3000cal of donuts per day... You would lose weight, about a lb per week, until you had health complications, lol. It's an extreme point... No one does that.

 

[Demondosage]

All of the best physique I ever saw were from ppl who got up to cook their eggs, they stayed up to eat so they wouldn't miss a meal, they fed their bodies regularly. Intermittent fasting has turned into the lazy fuck way to diet. I'm not saying it can't help get results when it's thrown in every once in awhile, but it's a lazy fuck way to diet, a lazy diet for the most part. Go to any fitness event or bodybuilding competition and see how many of them did intermittent fasting while prepping. That's right, NOBODY

 

[JoeBlob12]

All of the best physique I ever saw were from ppl who got up to cook their eggs, they stayed up to eat so they wouldn't miss a meal, they fed their bodies regularly. Intermittent fasting has turned into the lazy fuck way to diet. I'm not saying it can't help get results when it's thrown in every once in awhile, but it's a lazy fuck way to diet, a lazy diet for the most part. Go to any fitness event or bodybuilding competition and see how many of them did intermittent fasting while prepping. That's right, NOBODY

Wow, that’s pretty closed minded and ignorant to say it’s a lazy fuck diet. The point is to strategically use your fast to benefit you. Working out at the end of your fast while growth hormone is high and utilizing insulin and hormone sensitivity to break your fast after your workout are 2 examples.

And really? If I went to a fitness event or physique competition NOBODY would say they intermittent fast? Hmmmm..