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New report on the cellular effects of a calorie-restricted diet in rats

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Re: New report on the cellular effects of a calorie-restricted diet in rats

#3

Post by TheRealSteel »

djohnston wrote: post #2

so how does this translate to my day to day? can i skip breakfast and eat whatever i want for 6-8 hours, ala IF? does the window of consumption not matter, and i just need to eat fewer calories on the day?

I don't have any formal education on this topic, but I did lose a bunch of weight and keep it off, partly thru intermittent fasting, so I can offer anecdotal evidence.

For me, simply, it's easier to eat less calories if I intermittent fast. For some reason, if I don't eat breakfast or lunch, I find my hunger is actually sometimes lower, and I don't need to eat a bigger dinner to make up for it.

Certainly eating low-g.i\high-carb foods seems to make me get hungry again very easily.

I also had really good luck with keto, and sometimes a combination of both.

I believe the reason is something to do with blood sugar and insulin not spiking as much, but I'm not a biologist in the slightest.

Re: New report on the cellular effects of a calorie-restricted diet in rats

#4

Post by soneca »

Somewhat tangential. I often see people treating different diet restrictions that make you healthier as if they were competitors. Low carb/high fat, versus low calories, versus intermittent fasting. They imagine the different orientations as startups in a winner-takes-all market and pump their preferred one against the others.

I think a better way to frame a healthy diet is that you should aim to follow all three and realize that they (obviously) help each other work. These are collaborative orientations, not competitive.

You can control i) what you eat (low carb/high fat), ii) when you eat (intermittent fasting), and iii) how much you eat (low calories).

You should be following at least one of them at all times, two of them often, all three of them sometimes.

Re: New report on the cellular effects of a calorie-restricted diet in rats

#5

Post by paulcarroty »

TheRealSteel wrote: post #3
djohnston wrote: post #2

so how does this translate to my day to day? can i skip breakfast and eat whatever i want for 6-8 hours, ala IF? does the window of consumption not matter, and i just need to eat fewer calories on the day?

I don't have any formal education on this topic, but I did lose a bunch of weight and keep it off, partly thru intermittent fasting, so I can offer anecdotal evidence. For me, simply, it's easier to eat less calories if I intermittent fast. For some reason, if I don't eat breakfast or lunch, I find my hunger is actually sometimes lower , and I don't need to eat a bigger dinner to make up for it. Certainly eating low-…

Eat less & eat often - doctor recommended me once. And its works fine. He also said fasting and "don't eat breakfast or lunch" are destructive, regular feeding matters.

Re: New report on the cellular effects of a calorie-restricted diet in rats

#7

Post by _arvin »

djohnston wrote: post #2

so how does this translate to my day to day? can i skip breakfast and eat whatever i want for 6-8 hours, ala IF? does the window of consumption not matter, and i just need to eat fewer calories on the day?

1. Day to day, you can incorporate it many ways, preferably by intermittent fasting, but you don't _need_ to do intermittent fasting for caloric restriction, which means just eating less. (30% fewer calories according to this study)

2. Yes, it's what I do and I find it works well. If you love breakfast, skip dinner. If you say I love breakfast and I love dinner, well you just won't have the appetite for one of them because of your new ruitine, so it won't really matter. If you start eating at 12pm, you'll want to stop eating by 8pm. If you start eating at 6 am, you'll have your last meal of the day by like 3pm.

3. See above, but as soon as you start eating, the window is now open for business and you may indulge. Ideally, you'll want to compound all of this with a healthy, balanced diet with lots of water, good nights rest, exercise, and limiting stress.

It's basically applying a bunch of very simple principles, and sticking with it. The results will show, for sure. The biggest thing is getting in tune with your body and seeing what works best.

Re: New report on the cellular effects of a calorie-restricted diet in rats

#9

Post by jvanderbot »

paulcarroty wrote: post #5
TheRealSteel wrote: post #3

Earlier quoted context omitted.

I don't have any formal education on this topic, but I did lose a bunch of weight and keep it off, partly thru intermittent fasting, so I can offer anecdotal evidence. For me, simply, it's easier to eat less calories if I intermittent fast. For some reason, if I don't eat breakfast or lunch, I find my hunger is actually sometimes lower , and I don't need to eat a bigger dinner to make up for it. Certainly eating low-…

Eat less & eat often - doctor recommended me once. And its works fine. He also said fasting and "don't eat breakfast or lunch" are destructive, regular feeding matters.

That does sound like the "old" advice. Most of the work on IF that I've followed implicates insulin spikes as cutting of cellular "cleanup" mechanisms. Insulin spikes happen after meals. Eating less (less insulin), intermittent fasting (a break from insulin), and low carb (less insulin), all have shown to be effective ways to improve longevity, and all can be at least partially (perhaps mostly) explained by reducing insulin load. But perhaps that is simply one of the many effects.

Here's a guide that's not bad. https://www.healthline.com/nutrition/intermittent-fasting-gu...

Re: New report on the cellular effects of a calorie-restricted diet in rats

#10

Post by pstuart »

djohnston wrote: post #2

so how does this translate to my day to day? can i skip breakfast and eat whatever i want for 6-8 hours, ala IF? does the window of consumption not matter, and i just need to eat fewer calories on the day?

Echoing TheRealSteel's comment: IF with a reduced carb diet has worked for me and was easy to adapt to and to follow.

That last point is the key: it's a lifestyle change, not a diet, so you need a regimen that is acceptable enough to actually make it a daily routine.

Fasting for a day or three is worth exploring as well and is much easier to do if you're already doing the aforementioned time/carb restricted approach.

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