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Intermittent fasting may make little difference to weight loss, review finds
41–50 of 65 posts
Re: Intermittent fasting may make little difference to weight loss, review finds
#42It's hilarious that people describe their anecdotal experience of being in a calorie deficit as a proof that "intermittent fasting works". This was never the question, but whether intermittent fasting brings additional weight loss benefits as compared to calorie deficit with frequent meals. My anecdotal experience from 20y of bodybuilding and doing ~3 cuts a year: for cutting, I tried IF, 6 meals a day, low fat, low…
Totally agree, you have to figure it out for yourself. Not only do these diets affect people differently, they also affect each individual differently throughout their life. IF might be great when you are 45 but no good when you are 20.
I really struggled to get lighter a few years ago and what ended up working finally was cutting my protein way down. After repeated failures with high protein/low carb, I finally just went for low protein despite no diet recommending it. It worked great, I lost muscle but it made satiety way easier and my body naturally seemed to shift to a lighter composition.
I still don't see any diets recommending that. It seems like a useful tool, especially given how "fitness" nowadays is lifting weights and chugging protein, there are going to be a ton of dudes in their 30s/40s who put on a boatload of muscle in their youth and now are struggling to get lighter using all the recommended high protein diets. If you don't give the muscle up satiety is going to make it an insane battle.
Re: Intermittent fasting may make little difference to weight loss, review finds
#43> Intermittent fasting may make little difference to weight loss. My personal experience is quite the opposite. In fact, this is the first time I have heard anybody claim that intermittent fasting, when done correctly, does not make you lose weight. Sounds like a study done by people who sell weight-loss drugs or meals. Intermittent fasting is one of the more reliable ways to lose weight.
You lose weight by reducing calories intake. That's well known and what the review, unsurprisingly, has shown. Methods like intermittent fasting work by providing a framework that makes it easier for people to achieve that.
It’s not black and white though. The body does adapt and respond to just reducing calories in or fasting.
It’s better to do portion control, consume fiber and better calories, and exercise to increase metabolism.
That all balances the calories out side of the equation in ways where fasting itself won’t.
https://theconversation.com/its-time-to-bust-the-calories-in...
https://theconversation.com/is-weight-loss-as-simple-as-calo...
Re: Intermittent fasting may make little difference to weight loss, review finds
#44Earlier quoted context omitted.
... is it? It really depends on how large that meal is. What if it's a daily mukbang?
> * It's usually a very large meal, very high in lean protein. > * I avoid sugars and starches of all kinds and minimize other carbs (fruit, root veg, grains). With lean protein and no sugars/starches, it's just not really possible for most people to overeat in a single meal that much unless you're really, really forcing yourself.
Not sure how seriously I should take diet info from someone named Kirby...
Re: Intermittent fasting may make little difference to weight loss, review finds
#45My understanding of intermittent fasting is that it can encourage "garbage collection" of the body pruning the dead/sickly cells. Weight loss/gain is still driven by calories in/out.
IF is not marketed for weight loss, in fact. Although it can be paired with a low carb diet to obtain some.
Re: Intermittent fasting may make little difference to weight loss, review finds
#46[dead]
Re: Intermittent fasting may make little difference to weight loss, review finds
#47I am sure it's personal, but when I fast 24 hours (once per week), the next two days I look for less food, to the point that I can skip lunch without noticing. The big deal for me is not eating stuff with flour (starch?) or sugar. I already eat healthy, although I switched from chicken to a full protein tofu that's low on calories and that has been a blessing for protein intake (along with egg white). I can eat 60g o…
Which means that fasting helps you reduce the global calory intake, which is the only way to loose weight.
No yeah I wasn't disagreeing with the article,but it's also false that it helps with the calorie restriction itself, depending on the food I eat I can get easily more than 2000 calories in one meal. It's all the things together that make the intermittent fasting work.
Not only that, but intermittent fasting works because of all the food nutrients, when I tried before I was just thinking about food all the time and it was a horrible experience.
Lot of micronutrients, high protein, high fiber, food with slow glucose absorbition, no starch, build up to fasting (start with 12, then next week 18, then 24). Also sleep a lot the day before fasting and drink a lot of water
Re: Intermittent fasting may make little difference to weight loss, review finds
#48Earlier quoted context omitted.
You lose weight by reducing calories intake. That's well known and what the review, unsurprisingly, has shown. Methods like intermittent fasting work by providing a framework that makes it easier for people to achieve that.
The problem with recuing calorie intake is that it can also lead to lethargy, where you burn even less calories, and reducing intake even more means you arent getting vital nutrients.
You're not reducing to zero. I IF most of the time and have the most energy before my first meal of the day.
Re: Intermittent fasting may make little difference to weight loss, review finds
#49This study is measuring the wrong thing. Any diet that restricts calories will cause weight loss, that's just physics not biology. So long as the person strictly sticks to that diet it will work.
Strategies like intermittent fasting or diets that moderate what you eat rather than quantity are focused on the later aspect "strictly sticking to that diet". Because being strict is not sustainable, will power is limited and inconsistent, so wasting it on strategies that are hard to stick to is both futile and a waste of will power. Changing what and when you eat accounts for biology instead of just physics, because those variables have a huge impact on satiety.
The study has a minimum interval of 4 weeks, which does not take much will power. Not to mention the psychological impact of being part of a study.
Re: Intermittent fasting may make little difference to weight loss, review finds
#50It's hilarious that people describe their anecdotal experience of being in a calorie deficit as a proof that "intermittent fasting works". This was never the question, but whether intermittent fasting brings additional weight loss benefits as compared to calorie deficit with frequent meals. My anecdotal experience from 20y of bodybuilding and doing ~3 cuts a year: for cutting, I tried IF, 6 meals a day, low fat, low…
> Anything else and more is sectarianism and people bragging about their choices not having verified their true claimed efficacy or benefits.
Everybody's looking for a silver bullet and wants to advocate for their specific one by tearing competing theories down. The reason that IF works is because it's more difficult to eat at a caloric surplus when you can only fill your stomach for 8 hours a day. Full stop. There might be modest ancillary benefits but as far as weight loss it really is as simple as calories in versus calories out. There are tons of variations on this theme dependent on goals and tolerance for discomfort but simple math wins ten times out of ten.
For the layperson IF or keto or something similarly extreme is effective but difficult. It requires strict adherence to a lifestyle that impacts one's social life and makes eating prepared foods difficult. Worst of all it leads to impromptu cheat days in moments of weakness that spiral out of control and negatively affect consistency. For people trying to lead a normal life I personally think eating at 80% TDEE with 1:1:1 macros is the most sustainable - you eat at your leisure, get sufficient protein for lean muscle mass and still eat carbs for energy and fun. It's basically "eat less, have a protein shake." Combine this with some light cardio and body weight/kettlebell stuff while watching TV and you'll see great functional fitness gains in addition to quick and steady weight loss.
Of course it's hard to build an online quasi-religion around moderation so this type of thinking isn't mainstream despite its efficacy.