4 ms·

Even 16h-8h fast-feed periods are great for long-term health. Skipping breakfast with plain coffee for me have worked perfectly. Now I'll transition to a 8am-16

by ofou 5y ago

Even 16h-8h fast-feed periods are great for long-term health. Skipping breakfast with plain coffee for me have worked perfectly. Now I'll transition to a 8am-16pm feed period schedule, I've heard that it may improve sleep quality going with empty stomach to bed.

nkozyra 5y ago
Not trying to be snarky here but is 16pm supposed to be 6pm? 14 hour fast?
- azinman2 5y ago
  I’m guessing it’s actually 4pm — 24h number incorrectly written with a pm.
- neutronicus 5y ago
  Usually the feed window is 8 hours so they probably meant 8am-4pm (and probably messed up converting 0800-1600)
- ofou 5y ago
  haha yeah. sorry about it. I meant 8:00 - 16:00 hrs.
itake 5y ago
edit: commenter shared [0] which disproves my understanding. Intermittent fasting, when controlled for calorie (and protein) intake, had a healthy outcome than a 'normal' diet, but the sample size was only 14 women per group (IF and control). I wish they would have stricter diets in the study. They control for smokers, but I wonder if participants in one group consume alcohol or deep-fried calories more than the other. Or even one group getting better sleep than the other group. [0] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6735806/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6735806/ ---- My understanding is that Intermittent Fasting (IF) is built on shaky science b/c research doesn't control for calorie reduction (CR). There are papers that suggest CR improves longevity. There are papers that say IF improves longevity, but I haven't found any research that says IF without CR improves longevity. IF studies allow subjects to eat unrestricted during food periods, but don't actually record how many calories are consumed. We don't know if the subjects (unintentionally) also CR during IF. If IF helps people CR, then great, but I think its misleading to say that IF actually has direct health benefits.
- ofou 5y ago
  You're understanding is limited. For a nice review check out this one [1]. Although most of 16:8 effects are minor, they build up over time. [1]: https://examine.com/supplements/16-8-intermittent-fasting/ https://examine.com/supplements/16-8-intermittent-fasting/
  - ofou 5y ago
    For a nice coverage of the effects, here: https://examine.com/supplements/16-8-intermittent-fasting/research/ https://examine.com/supplements/16-8-intermittent-fasting/re...
    - itake 5y ago
      oo! thank you for this. I updated my comment.
  - itake 5y ago
    > TRF 2826 ± 412.3 kcal/day, carbohydrates 53.2 ± 1.4 %, fat 24.7 ± 3.1 %, protein 22.1 ± 2.6 % > ND 3007 ± 444.7 kcal/day, carbohydrates 54.7 ± 2.2 %, fat 23.9 ± 3.5 %, protein 21.4 ± 1.8) Any ideas why the TRF group has less calories and more protein than the ND group in the linked study linked in the article [0]? _Maybe_ the TRF group has smaller humans than the ND group, but then why would TRF have a higher protein diet? > Some studies have found that 16:8 can preferentially reduce fat mass while sparing muscle, but further research is still required to confirm this Bro-Science Body Builders know that a high protein diet + calorie restrictions are perfect for cutting abdominal fat. I don't see what value IF provides here. [0] - https://pubmed.ncbi.nlm.nih.gov/27737674/ https://pubmed.ncbi.nlm.nih.gov/27737674/

by ofou 5y ago

nkozyra 5y ago

Not trying to be snarky here but is 16pm supposed to be 6pm? 14 hour fast?

azinman2 5y ago
I’m guessing it’s actually 4pm — 24h number incorrectly written with a pm.
neutronicus 5y ago
Usually the feed window is 8 hours so they probably meant 8am-4pm (and probably messed up converting 0800-1600)
ofou 5y ago
haha yeah. sorry about it. I meant 8:00 - 16:00 hrs.

itake 5y ago

edit: commenter shared [0] which disproves my understanding. Intermittent fasting, when controlled for calorie (and protein) intake, had a healthy outcome than a 'normal' diet, but the sample size was only 14 women per group (IF and control). I wish they would have stricter diets in the study. They control for smokers, but I wonder if participants in one group consume alcohol or deep-fried calories more than the other. Or even one group getting better sleep than the other group. [0] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6735806/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6735806/ ---- My understanding is that Intermittent Fasting (IF) is built on shaky science b/c research doesn't control for calorie reduction (CR). There are papers that suggest CR improves longevity. There are papers that say IF improves longevity, but I haven't found any research that says IF without CR improves longevity. IF studies allow subjects to eat unrestricted during food periods, but don't actually record how many calories are consumed. We don't know if the subjects (unintentionally) also CR during IF. If IF helps people CR, then great, but I think its misleading to say that IF actually has direct health benefits.

ofou 5y ago
You're understanding is limited. For a nice review check out this one [1]. Although most of 16:8 effects are minor, they build up over time. [1]: https://examine.com/supplements/16-8-intermittent-fasting/ https://examine.com/supplements/16-8-intermittent-fasting/
- ofou 5y ago
  For a nice coverage of the effects, here: https://examine.com/supplements/16-8-intermittent-fasting/research/ https://examine.com/supplements/16-8-intermittent-fasting/re...
  - itake 5y ago
    oo! thank you for this. I updated my comment.
- itake 5y ago
  > TRF 2826 ± 412.3 kcal/day, carbohydrates 53.2 ± 1.4 %, fat 24.7 ± 3.1 %, protein 22.1 ± 2.6 % > ND 3007 ± 444.7 kcal/day, carbohydrates 54.7 ± 2.2 %, fat 23.9 ± 3.5 %, protein 21.4 ± 1.8) Any ideas why the TRF group has less calories and more protein than the ND group in the linked study linked in the article [0]? _Maybe_ the TRF group has smaller humans than the ND group, but then why would TRF have a higher protein diet? > Some studies have found that 16:8 can preferentially reduce fat mass while sparing muscle, but further research is still required to confirm this Bro-Science Body Builders know that a high protein diet + calorie restrictions are perfect for cutting abdominal fat. I don't see what value IF provides here. [0] - https://pubmed.ncbi.nlm.nih.gov/27737674/ https://pubmed.ncbi.nlm.nih.gov/27737674/