9 ms·

Meal frequency and timing in health and disease (2014)

117 points by tomaskazemekas 11y ago

BenderV 11y ago
"The requested page could not be found."
- uxwtf 11y ago
  Same for me on mobile. Website is apparently not mobile-friendly, works with desktop browser.
richmarr 11y ago
For anyone having issues seeing the content on mobile, the abstract is this: "Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population."
austinjp 11y ago
This appears to be the mobile version: http://m.pnas.org/content/111/47/16647.short http://m.pnas.org/content/111/47/16647.short
- uxhacker 11y ago
  Thanks for this. I got a 404 when I tried to access the normal version from a mobile.
- gcb0 11y ago
  ah! Mobile versions of websites. the sure way to communicate you did the crappiest job building a standards compliant site when you had the chance.
  - coralreef 11y ago
    Standards compliance ensures a good mobile browsing experience?
tomaskazemekas 11y ago
One of the authors of the article is Michael Mosley, the author of 5:2 diet. http://thefastdiet.co.uk/ http://thefastdiet.co.uk/
acchow 11y ago
A related posted earlier this year also about meal timing: http://www.sciencedirect.com/science/article/pii/S1550413114004987 http://www.sciencedirect.com/science/article/pii/S1550413114... Interestingly, "Time-restricted feeding is effective against high-fat, high-fructose, and high-sucrose diets"
rekshaw 11y ago
Abstract of the abstract: Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes.
- tdkl 11y ago
  So, intermittent fasting (16/8) [1] basically is healthy. [1] http://antranik.org/intermittent-fasting/ http://antranik.org/intermittent-fasting/
- mei0Iesh 11y ago
  That includes sleep? If you sleep 8 hours, awaken at 6 AM, then eat at 2 PM, it's a 16-hour restriction period? I naturally go longer than that without eating each day. If you skip breakfast and lunch times, and include the hours you're asleep, it's easy to "fast" for closer to 20 hours or more every day. I wouldn't force that though, I think everyone is different, living different lifestyles, and their optimal eating cycles will reflect that. When I'm working primarily sedentarily on the computer, then I'd rather work all day and eat quickly in one sitting at the end of the day. But if I'm spending all day doing manual labor outside in the sun, I'll naturally want to eat and drink more in between.
  - ideonexus 11y ago
    According to the Intermittent Fasting site, 8 hours of sleep is part of your fasting: http://antranik.org/intermittent-fasting/ http://antranik.org/intermittent-fasting/ This groks with everything I've learned about dieting and exercise. Some people like to work out in the afternoon because their bodies are at peak-warm-up. While I like to exercise first thing in the morning because my body has to find energy in my fat stores after fasting through eight hours of sleep. Try weighing yourself before bed and when you wake up. You'll find you lose a pound or more for exhaling carbon in your sleep: http://www.npr.org/sections/krulwich/2013/06/19/193556929/every-night-you-lose-more-than-a-pound-while-youre-asleep-for-the-oddest-reason http://www.npr.org/sections/krulwich/2013/06/19/193556929/ev... Here's how it works for me: go to bed at 9, get up at 5am, skip breakfast, and put off lunch until 1pm (drink lots of tea during the day). What I've found is that I can't eat enough calories between 1pm and 9pm to gain weight. I think these researchers are on to something. Different dieting techniques work for different people, so it's good to have lots of options.
gtpasqual 11y ago
The only issue is the necessary culture for that. Many wouldn't distinguish the line between fasting, malnutrition or even anorexia.
- deleted 11y ago
  [deleted]
profeta 11y ago
i'm too lazy to read all the papers on this subject, so indulge me: Do any measure brain "output"? i bet earlier humans would eat a lot, then walk for miles until finding another spot, or stuff them on seals and then sleep on some warm cave and do nothing until the hunger was bad enough to justify another hunt on the cold outside, etc. I doubt you can live that way with a 9-5 job.
- jmnicolas 11y ago
  I did a 15 days total fast (ie no food, only water) last year. As far as I can tell my brain output remained the same, I could function plainly as a dev. I was not 100% physically (say 80%), but nothing major (I'm not practicing any sport though).
  - littleweep 11y ago
    This is fascinating to me. How much wait did you lose? Did your hunger stay at approximately the same level? Did eating destroy your system after your fast?
    - jmnicolas 11y ago
      After 2 or 3 days, I wasn't hungry anymore, it was just my brain that wanted the comfort of eating especially when I was bored. But if you manage to get over the first days, the willpower needed to go on until the end is not that great. Physically I could have done at least 15 more days but I would have needed to have a busy life. When idle my brain was tricking me, I ended watching a lot of cooking videos on Youtube, preparing all the good meals I would do once I restarted to eat. I felt weak in the morning, but once I started to drink about one liter (about a quart) of water after waking up it disappeared. I lost 11.8kg (about 26 pounds) but of course I regained everything once I stopped the fasting. I didn't fast for weight loss (though I wouldn't have minded if the loss was permanent, I'm clearly overweight) but for the supposed global health benefits. Honestly I didn't see much change, it was a bit disappointing. Before this long fast I was fasting every Monday and had done a successful 3 days fast. However since then, I wasn't able to fast even one day a bit like my willpower is gone.
jsonmez 11y ago
I fast until 5:00 PM every day and then only eat one meal. I've been doing this for about 1.5 years. I have been able to maintain a large degree of muscle and I am pretty ripped. Easy to adopt your lifestyle to and then you don't really have to count calories anymore. Plus, I never have to waste time eating or cooking breakfast or lunch.
- xs1t0ry 11y ago
  What does a general meal look like for you? I want to get into this kind of eating schedule--it really fits my lifestyle and routine--but I'm concerned about being able to get the calories and nutrients I need from just a single meal. Any other tips?
- volker48 11y ago
  I really don't understand the mentality that eating and/or cooking is a "waste of time". Not picking on you specifically it is a common idea and part of the idea behind products like Soylent. I prefer to enjoy the moments of preparing my food and eating it.
  - jsonmez 11y ago
    I cook my dinner, but I rather not cook multiple meals a day.
  - beachstartup 11y ago
    i'm a food guy, but i only really "enjoy" cooking on the weekends when i can take hours to do it, or try totally new things without having worked all day (more energy and mental horsepower to dedicated to it). for example 80% of my weekdays are: 2 eggs s.s.u. in the morning for breakfast. chicken leg and vegetable seared and roasted for 30 mins. in cast iron and a basic salad for dinner. lunch is the same 5 or 6 restaurants that i know are cheap fast and healthy around my office, or i skip if i'm too busy. i do fast occasionally when i've overeaten as part of my weight management strategy. i think the main reason i couldn't fast at lunch is social/habitual. also, friday team lunches are more elaborate.
  - 11y ago
plusquamperfekt 11y ago
8/16 - 1-9 IM rulez
tgb 11y ago
There's an on-going timing-of-eating study going on at UPenn [1] that is looking for volunteers. They provide you with 4 months of food (you get a say in what you get) and they tell you when to eat it (though not how much or exactly what). As well as compensation. If you're in the Philladelphia area, it might be interesting to participate or to save money doing this for a good cause. This is the kind of study we need more of and it's hard to get volunteers to give that big a commitment. I don't believe that they're testing fasting, though. [1] http://www.med.upenn.edu/weight/research.shtml http://www.med.upenn.edu/weight/research.shtml (I'm unrelated to this, just know someone participating.)
- fjk 11y ago
  Thank you for the heads up! I just reached out to volunteer. On a related note, it would be fantastic to have a resource to discover research volunteer opportunities like this. It's almost impossible to find these types of research projects without having someone tip you off!
Goodbro 11y ago
I have been eating one meal a day for over a year and I notice significant benefits, mainly a better ability to focus. I find that eating a low-carb diet keeps me satiated throughout the day during fasting. What do you think about calorie restriction diet?
MitjaBezensek 11y ago
A lot of very useful information on intermittent fasting can be found on the Leangains webpage: http://www.leangains.com/ http://www.leangains.com/
jcfrei 11y ago
I've switched to two meals a day with approximately 11hrs in between for about 1 year now. I also noticed a much higher sensitivity to insulin: If I eat sugary snacks now I experience a much bigger drop in blood sugar levels. I get really tired about 1.5 hrs after eating three cookies. Interestingly it only lasts only for about 30 minutes and I'm back to normal. I can only imagine what would have happened to people from 200 years ago if they were exposed to our sugar levels...
- craftkiller 11y ago
  Since there's still uncontacted tribes in the world that experiment could still be performed.
GimbalLock 11y ago
Full text PDF (works on mobile) http://www.pnas.org/content/111/47/16647.full.pdf http://www.pnas.org/content/111/47/16647.full.pdf
jsprogrammer 11y ago
Using the TOC will break your back button. Be careful.
rm_-rf_slash 11y ago
The difficulty with adapting these studies is that culture can have a great influence in meal frequency and timing. In America, the typical schedule is to have a large breakfast, get in your car to work, have a light/medium lunch, then drive back home for a large dinner with the family. When I lived with my family in Italy, where cities are denser and families are closer, things were completely different: breakfast was espresso, and eating anything more than a croissant was rare. Around 1 the country shuts down with an audible clank as everyone goes home for a huge lunch with the family. After work is dinner, but it tends to be much smaller than lunch. It can also vary depending on the part of Italy. Dinners were much larger in inland Rome than coastal Gaeta, although Romans tend to stay out much later, so it makes sense to have the extra calories. Ultimately, it's an optimization problem that will never be solved. Even if there is an optimal meal method, most people will reject it because their personality/culture values pleasure above efficiency. What's the point of being healthy if you're not happy?
yayalice 11y ago
Another related article about reduced energy intake that adds some social commentary: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518570/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518570/ "Energy Intake and Exercise as Determinants of Brain Health and Vulnerability to Injury and Disease"

117 points by tomaskazemekas 11y ago

BenderV 11y ago

"The requested page could not be found."

uxwtf 11y ago
Same for me on mobile. Website is apparently not mobile-friendly, works with desktop browser.

richmarr 11y ago

For anyone having issues seeing the content on mobile, the abstract is this: "Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population."

austinjp 11y ago

This appears to be the mobile version: http://m.pnas.org/content/111/47/16647.short http://m.pnas.org/content/111/47/16647.short

uxhacker 11y ago
Thanks for this. I got a 404 when I tried to access the normal version from a mobile.
gcb0 11y ago
ah! Mobile versions of websites. the sure way to communicate you did the crappiest job building a standards compliant site when you had the chance.
- coralreef 11y ago
  Standards compliance ensures a good mobile browsing experience?

tomaskazemekas 11y ago

One of the authors of the article is Michael Mosley, the author of 5:2 diet. http://thefastdiet.co.uk/ http://thefastdiet.co.uk/

acchow 11y ago

A related posted earlier this year also about meal timing: http://www.sciencedirect.com/science/article/pii/S1550413114004987 http://www.sciencedirect.com/science/article/pii/S1550413114... Interestingly, "Time-restricted feeding is effective against high-fat, high-fructose, and high-sucrose diets"

rekshaw 11y ago

Abstract of the abstract: Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes.

tdkl 11y ago
So, intermittent fasting (16/8) [1] basically is healthy. [1] http://antranik.org/intermittent-fasting/ http://antranik.org/intermittent-fasting/
mei0Iesh 11y ago
That includes sleep? If you sleep 8 hours, awaken at 6 AM, then eat at 2 PM, it's a 16-hour restriction period? I naturally go longer than that without eating each day. If you skip breakfast and lunch times, and include the hours you're asleep, it's easy to "fast" for closer to 20 hours or more every day. I wouldn't force that though, I think everyone is different, living different lifestyles, and their optimal eating cycles will reflect that. When I'm working primarily sedentarily on the computer, then I'd rather work all day and eat quickly in one sitting at the end of the day. But if I'm spending all day doing manual labor outside in the sun, I'll naturally want to eat and drink more in between.
- ideonexus 11y ago
  According to the Intermittent Fasting site, 8 hours of sleep is part of your fasting: http://antranik.org/intermittent-fasting/ http://antranik.org/intermittent-fasting/ This groks with everything I've learned about dieting and exercise. Some people like to work out in the afternoon because their bodies are at peak-warm-up. While I like to exercise first thing in the morning because my body has to find energy in my fat stores after fasting through eight hours of sleep. Try weighing yourself before bed and when you wake up. You'll find you lose a pound or more for exhaling carbon in your sleep: http://www.npr.org/sections/krulwich/2013/06/19/193556929/every-night-you-lose-more-than-a-pound-while-youre-asleep-for-the-oddest-reason http://www.npr.org/sections/krulwich/2013/06/19/193556929/ev... Here's how it works for me: go to bed at 9, get up at 5am, skip breakfast, and put off lunch until 1pm (drink lots of tea during the day). What I've found is that I can't eat enough calories between 1pm and 9pm to gain weight. I think these researchers are on to something. Different dieting techniques work for different people, so it's good to have lots of options.

gtpasqual 11y ago

The only issue is the necessary culture for that. Many wouldn't distinguish the line between fasting, malnutrition or even anorexia.

deleted 11y ago
[deleted]

profeta 11y ago

i'm too lazy to read all the papers on this subject, so indulge me: Do any measure brain "output"? i bet earlier humans would eat a lot, then walk for miles until finding another spot, or stuff them on seals and then sleep on some warm cave and do nothing until the hunger was bad enough to justify another hunt on the cold outside, etc. I doubt you can live that way with a 9-5 job.

jmnicolas 11y ago
I did a 15 days total fast (ie no food, only water) last year. As far as I can tell my brain output remained the same, I could function plainly as a dev. I was not 100% physically (say 80%), but nothing major (I'm not practicing any sport though).
- littleweep 11y ago
  This is fascinating to me. How much wait did you lose? Did your hunger stay at approximately the same level? Did eating destroy your system after your fast?
  - jmnicolas 11y ago
    After 2 or 3 days, I wasn't hungry anymore, it was just my brain that wanted the comfort of eating especially when I was bored. But if you manage to get over the first days, the willpower needed to go on until the end is not that great. Physically I could have done at least 15 more days but I would have needed to have a busy life. When idle my brain was tricking me, I ended watching a lot of cooking videos on Youtube, preparing all the good meals I would do once I restarted to eat. I felt weak in the morning, but once I started to drink about one liter (about a quart) of water after waking up it disappeared. I lost 11.8kg (about 26 pounds) but of course I regained everything once I stopped the fasting. I didn't fast for weight loss (though I wouldn't have minded if the loss was permanent, I'm clearly overweight) but for the supposed global health benefits. Honestly I didn't see much change, it was a bit disappointing. Before this long fast I was fasting every Monday and had done a successful 3 days fast. However since then, I wasn't able to fast even one day a bit like my willpower is gone.

jsonmez 11y ago

I fast until 5:00 PM every day and then only eat one meal. I've been doing this for about 1.5 years. I have been able to maintain a large degree of muscle and I am pretty ripped. Easy to adopt your lifestyle to and then you don't really have to count calories anymore. Plus, I never have to waste time eating or cooking breakfast or lunch.

xs1t0ry 11y ago
What does a general meal look like for you? I want to get into this kind of eating schedule--it really fits my lifestyle and routine--but I'm concerned about being able to get the calories and nutrients I need from just a single meal. Any other tips?
volker48 11y ago
I really don't understand the mentality that eating and/or cooking is a "waste of time". Not picking on you specifically it is a common idea and part of the idea behind products like Soylent. I prefer to enjoy the moments of preparing my food and eating it.
- jsonmez 11y ago
  I cook my dinner, but I rather not cook multiple meals a day.
- beachstartup 11y ago
  i'm a food guy, but i only really "enjoy" cooking on the weekends when i can take hours to do it, or try totally new things without having worked all day (more energy and mental horsepower to dedicated to it). for example 80% of my weekdays are: 2 eggs s.s.u. in the morning for breakfast. chicken leg and vegetable seared and roasted for 30 mins. in cast iron and a basic salad for dinner. lunch is the same 5 or 6 restaurants that i know are cheap fast and healthy around my office, or i skip if i'm too busy. i do fast occasionally when i've overeaten as part of my weight management strategy. i think the main reason i couldn't fast at lunch is social/habitual. also, friday team lunches are more elaborate.
- 11y ago

plusquamperfekt 11y ago

8/16 - 1-9 IM rulez

tgb 11y ago

There's an on-going timing-of-eating study going on at UPenn [1] that is looking for volunteers. They provide you with 4 months of food (you get a say in what you get) and they tell you when to eat it (though not how much or exactly what). As well as compensation. If you're in the Philladelphia area, it might be interesting to participate or to save money doing this for a good cause. This is the kind of study we need more of and it's hard to get volunteers to give that big a commitment. I don't believe that they're testing fasting, though. [1] http://www.med.upenn.edu/weight/research.shtml http://www.med.upenn.edu/weight/research.shtml (I'm unrelated to this, just know someone participating.)

fjk 11y ago
Thank you for the heads up! I just reached out to volunteer. On a related note, it would be fantastic to have a resource to discover research volunteer opportunities like this. It's almost impossible to find these types of research projects without having someone tip you off!

Goodbro 11y ago

I have been eating one meal a day for over a year and I notice significant benefits, mainly a better ability to focus. I find that eating a low-carb diet keeps me satiated throughout the day during fasting. What do you think about calorie restriction diet?

MitjaBezensek 11y ago

A lot of very useful information on intermittent fasting can be found on the Leangains webpage: http://www.leangains.com/ http://www.leangains.com/

jcfrei 11y ago

I've switched to two meals a day with approximately 11hrs in between for about 1 year now. I also noticed a much higher sensitivity to insulin: If I eat sugary snacks now I experience a much bigger drop in blood sugar levels. I get really tired about 1.5 hrs after eating three cookies. Interestingly it only lasts only for about 30 minutes and I'm back to normal. I can only imagine what would have happened to people from 200 years ago if they were exposed to our sugar levels...

craftkiller 11y ago
Since there's still uncontacted tribes in the world that experiment could still be performed.

GimbalLock 11y ago

Full text PDF (works on mobile) http://www.pnas.org/content/111/47/16647.full.pdf http://www.pnas.org/content/111/47/16647.full.pdf

jsprogrammer 11y ago

Using the TOC will break your back button. Be careful.

rm_-rf_slash 11y ago

The difficulty with adapting these studies is that culture can have a great influence in meal frequency and timing. In America, the typical schedule is to have a large breakfast, get in your car to work, have a light/medium lunch, then drive back home for a large dinner with the family. When I lived with my family in Italy, where cities are denser and families are closer, things were completely different: breakfast was espresso, and eating anything more than a croissant was rare. Around 1 the country shuts down with an audible clank as everyone goes home for a huge lunch with the family. After work is dinner, but it tends to be much smaller than lunch. It can also vary depending on the part of Italy. Dinners were much larger in inland Rome than coastal Gaeta, although Romans tend to stay out much later, so it makes sense to have the extra calories. Ultimately, it's an optimization problem that will never be solved. Even if there is an optimal meal method, most people will reject it because their personality/culture values pleasure above efficiency. What's the point of being healthy if you're not happy?

yayalice 11y ago

Another related article about reduced energy intake that adds some social commentary: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518570/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518570/ "Energy Intake and Exercise as Determinants of Brain Health and Vulnerability to Injury and Disease"