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> Many of the same benefits of calorie restriction may be achievable through intermittent fasting, which is much easier for people to follow. I've been experime
by dpark 9y ago
> Many of the same benefits of calorie restriction may be achievable through intermittent fasting, which is much easier for people to follow. I've been experimenting with a daily 16 hour fast
Citation? I can't get the NIH study to load, but the other two are wildly different from 16/8 IF. IF proponents like to look at alternate day fasting or periodic weekly fasting and claim evidence for the effectiveness of 16/8 fasting, but going without food for >24 hours is definitely not the same as skipping breakfast, which is all 16/8 really is.
16/8 probably helps with weight loss for many people, because it shortens the eating window, which will make it easier to reduce caloric intake. But I have never seen a study that indicated 16/8 had effects similar to 24/24 or the other IF patterns typically studied.
- Cyph0n 9y agoHow about skipping breakfast and lunch, as done by Muslims during Ramadan? In general, Islam recommends voluntary fasting for 2 days every week (traditionally Monday and Thursday).
- dpark 9y agoWhat about it?
- jpatokal 9y agoRamadan is popularly associated with gaining weight, because people tend to binge before dawn and after sunset and are more sedentary than usual. http://latimesblogs.latimes.com/world_now/2012/07/cairo-the-sun-slips-beyond-the-nile-and-the-fast-is-broken-as-they-have-done-for-centuries-during-the-holy-month-of-ramad.html http://latimesblogs.latimes.com/world_now/2012/07/cairo-the-...
- Cyph0n 9y agoMiddle Eastern cuisine doesn't help either. Most of our food is high in carbs and fats, and we eat a ton of bread!
- WalterSear 9y agoBut that's all the time, not just ramadan.
- Cyph0n 9y agoBut during Ramadan, it's basically all at once. Am I wrong to conclude that more unhealthy food in a shorter time period = more weight problems?
- hvis 9y agoThat's the current wisdom, yes. To lose weight, it's recommended to eat many times a day (like 5-6), but limit yourself to small portions.
- WalterSear 9y agoNo, they haven't found this to help people lose weight.
- com2kid 9y agoThis hasn't been popular, or accepted, wisdom for a very long time. Intermediate fasting (discussed elsewhere in this thread) is much closer to being a modern understanding.
- charlesdm 9y agoBut so good. :(
- Cyph0n 9y agoSo damn true haha! Have you tried Tunisian cuisine? The food we are mostly known for is couscous. It's actually popular among North African countries, but I prefer the southern Tunisian variant to the rest. Spoiler: I'm a Tunisian.
- 9y ago
- Cyph0n 9y agoHas it been also tested by proponents of IF? That is, skipping breakfast and lunch some days of the week.
- dpark 9y agoI have no idea. That would be a good thing to test, though.
- derefr 9y agoAre there longitudinal studies of comparative Muslim-population health outcomes for people who follow this precept vs. people who don't?
- ams6110 9y agoIt's probably better to skip breakfast and dinner, and eat only at mid-day. You're still generally active for hours after the mid-day meal, so you don't have the tendency to gorge and then curl up on the couch or go to bed.
- zemvpferreira 9y agoIn my experience the only intermittent fadting pattern that works is to eat your food later. If you try to eat 2000 calorie lunches, you'll have major lethargy in the afternoon and insomnia from hunger in the evening. Better to use hunger as a driver during the day, then gorge and go to sleep at night.
- hellofunk 9y ago> Better to use hunger as a driver during the day, then gorge and go to sleep at night. Is this just a guess you are making, or do you have research or citations to back up this advice?
- magic_beans 9y agoOP wrote "in my experience".
- deleted 9y ago[deleted]
- eneveu 9y agoThe issue with Ramadan is that they eat at night. It is indeed intermittent fasting, but it is not as good as intermittent fasting where you eat during the day, because eating is related to peripheral oscillators of our circadian rhythm. I heard about that a few weeks ago while listening to this podcast by Dr. Rhonda Patrick: http://tim.blog/2017/05/04/smart-drugs-fasting-and-fat-loss/ http://tim.blog/2017/05/04/smart-drugs-fasting-and-fat-loss/ This article might also be of interest: http://minimalwellness.com/mealtiming/ http://minimalwellness.com/mealtiming/ As well as this video interview: https://www.youtube.com/watch?v=-R-eqJDQ2nU https://www.youtube.com/watch?v=-R-eqJDQ2nU
- Confusion 9y ago16/8 is not just skipping breakfast: it's also not eating anything (or drinking anything calorie rich) in the evening after dinner, which is a common practice for many people. It's also not eating anything between the skipped breakfast and lunch. In other words: it cuts down on snacking and alcohol. That intermittent fasting has many of the same benefits of calorie restriction is obvious if you realize that people practicing intermittent fasting usually do not compensate the lost calories in other meals. So they effectively calorie restrict. Often that is even the main goal. I have never seen a study that indicated 16/8 had effects similar to 24/24 It's well known when the body goes into the fasted state: after at most 12 hours. So 16/8 gives you at least 4 hours in that state, vs. 12 hours for 24/24. In addition to that there is the calorie restriction. It would be surprising if 16/8 did not confer much of the same benefits as other forms of intermittent fasting.