Intermittent Fasting is Better for Fat Loss? A New Study! | Educational Video | Biolayne
ฝัง
- เผยแพร่เมื่อ 3 ม.ค. 2025
- Study discussed: pubmed.ncbi.nl...
Get my research review REPS:
biolayne.com/REPS
Get my new nutrition coaching app, Carbon Diet Coach: onelink.to/9h4d62
My research based supplements: www.outworknutr...
Get my books on how to lose fat: www.biolaynesto...
Take my online course "The Science of Nutrition": chfi.click/lay...
Get Custom Workouts by me for $12.99/month:
biolayne.com/w...
/ laynenorton
/ biolayne
/ biolayne
![Is Intermittent Fasting Safe & Healthy? [Mark Mattson, PhD on Fasting]](http://i.ytimg.com/vi/Hlml7esOyF0/mqdefault.jpg)
I’ve tried the keto and fasting stuff in the past. I did lose a lot of weight really fast but I felt like shit all the time and I regained a good amount of the weight I lost. Now I just increased my protein and I stay in a slight caloric deficit. The weight has come off slower but it’s staying off and I feel great.
It's about time you did a video on intermittent fasting.
He did. He said it didn’t work
@@Will-no2td Well, I was kidding because he's done 100 of them, but also, he's never once said it doesn't work.
Great video Layne, it's interesting that theres so much conflicting evidence about all these health topics. Science is hard!
Dropping breakfast has made it much easier to stick to a deficit. It’s easier to go a bit hungry when you know you can eat to satiety the rest of the day especially training fasted as you can’t eat and exercise at the same time. I make sure to get in 30g per meal and a protein snack. Going well so far. This channel is a godsend for weight loss without losing your mind.
Love your videos man!
I used to think IF was substantially sub-optimal compared to more evenly-spaced protein feedings throughout the day for gaining LBM. Recent evidence made me change my mind, seems like more "extreme" (24+ hour fasts) are where IF seems to be sub-optimal for gaining LBM. Keep up the good work, Layne 👍
Wait I didn't focus much on the video, can you explain to me how this is possible?
Love these videos. Awesome.
Really love these short powerful pieces of info. Love u
Great video 😊
Awesome video. You rock!
Layne, have you done a video about how consuming dietary fat increases fat stored in the body? Because I recall one of the key keto arguments was that the two were not linked.
The keto community often acknowledges that a LCHF diet helps you burn more fat than a calorie/protein-equated HCLF diet. However, it also comes with eating more fat. Eat more fat + burn more fat = minimal differences in actual fat gain/loss. 1 mechanism + 1 counter mechanism = similar outcome.
Tribal diet gurus often point out individual mechanisms, but not outcome data, when it works in their favor. Hope this helps.
@@hunter_69_69 I second this. It burns more fat, but you need to eat more fat, so you don't win in the end.
@@coldshivery Exactly. Like in sports, if you score more points but also allow more points, there's no net improved/worsened outcome.
Kevin Hall did a good research on this, the outcome was that specific weight loss came down to calories (shocking) and the type of mass was dictated by insulin so the keto group lost more lean mass and less fat (opposite of what they think).
@@PSA78 Yep, I think that was a metabolic ward study done by Hall. I think the HCLF diet secreted more insulin per unit time, lost a bit more fat mass per unit time, and had slightly better lean mass retention than the calorie-equated LCHF diet.
It’s simple. Time restricted fasting like 16:8 has no extra benefit. But actual fasting for a whole day or close to it does make a difference. due to an increase in tdee that occurs.
This is why I tend to recommend intermittent fasting approaches personally - not the study, but the issues discussed. The free-living complication I believe actually reinforced the idea of IF simply because it seems like it is actually easier to do, success rate matters. Sure, the more controlled studies demonstrate that this is a matter of adherence and nothing weird is happening with calories.
What would be more interesting is if researchers could shift focus from seemingly arguing over the basic result and start diving into the hormonal and/or psychological mechanisms for why adherence appears to be greater for IF protocols. My own experience was that my anxiety levels while hungry were reduced and it seems to have improved my diet adherence even while using standard calorie restriction, I haven't fasted on purpose in a long time, but skipped meals no longer result in urges to binge, etc.
Thank you very much! Please don’t stop , your channel is awesome! And you really great scientist!
What about water fast?
Can you do a Video about that?
For the algorithm to make more sustainable material
Why even make a study if calories and protein aren't equated; we know how important this is
I used to be a TRF proponent. Now my attitude is whatever works for you to reduce your intake.
Clutch
Great post Layne, but doesn’t continually consuming protein trigger Mtor which is more aging? Thank you
As someone who has done IF for 17 years, I wouldn't say IF makes lose fat faster, in the end is all the same, Calories in vs calories out. And even if you say that multiple meal per day of proteins makes gain more muscle, well, I tried both and didn't see the difference in muscle gaining or retaining eating the same amount of macros and calories when cutting or bulking, for me the law of thermodynamics is absolute and it don't matter when, or how many times per day I eat, the results are the same as long as I follow the CICO. I may be an exception of the rule, but that's how it is for me.
I lose fat best when I eat a big protein rich breakfast, moderate size lunch with lots of fruit, and a small, early dinner. So, a 10 hour-ish eating window.
okay but a lot of protein is not very good for kidneys...
How does this compare with the short lifespan study?
THAT's where the key is!
Yes it did show that IF can shorten your lifespan, with enough studies looking at different things they can make more precise studies in the future, so we have to wait and see.
Layne did you see that study by Consumer report on the different commercial brands of dark chocolate? They found varying and potentially harmful levels of Cadmium and lead in almost all of the different varieties using a test sample size of just 28gr. I eat that every morning with my coffee 😮and most likely a lot of your subscribers eat that on a daily basis as dark chocolate is supposed to be "good for you" and you don't have to have a lot to get the benefits for minimal calorie intake, 28gr is not a lot. If you're looking for content material it would be great if you could look at the study and see what you think as to how dangerous/not-dangerous the heavy metal levels they are talking about. I've got 15 bars of 90% coco Lindt sitting in my freezer and I don't know if it's safe to eat or not.
Rhonda Patrick made an IG post saying it’s fine to eat dark chocolate
Layne, as a 16-year-old female athlete, is it alright to be consuming 100g of protein per day? I am 5'9 and believe I have been doing just fine with the amount of protein, but my parents seem concerned. Are there any negative long-term side effects of this?
@@georgewashington3619 140 lbs and I would say I am around 18 - 20 percent body fat.
I am not Layne but anyways 100 grams are enough for most of the women. It depends on your weight and life style. One gram of protein per kg is enough. But if your goal is to build muscle meaning if you are into bidybuilding than 1.5 - 2 grams per kg would be optimal.
It depends on your body weight and what type of an athlete you are, I know for runners the recommended amount is around 1.5g of protein for every kg of body weight (so around 0.75g of protein for every pound)
For maximizing muscle growth you don’t need more than 1.6g/kg
@@octavianandron9635
1.6g/kg is where the limit goes.
Eating 2.2g/kg doesn’t build more lean muscle.
What about igf 1 from fasting, nothing can replace fasting for igf1
Sign up for REPS! Don’t wait! These videos are great but REPs is better
Awesome
I'm science nerd too but end of the day low effort, results and feeling that this just works brings victory to TRF (about 6-8h feeding window) Point is that there is no feeling there is some restriction etc. No need to insert any magic or extra to my diet to get satiety signal. Withing last 2 years (of trf) I have had no need to do 2 minidiets per year to keep my weight in check.. Sure, all is calories, protein and activity level but this is most non-effort I have managed to catch within 35years of "food intrest" & gym hobby.
Thanks for your regular good videos. I trust your information and look forward to learning new information
Why are studies like this done when they don’t equate for calories AND protein?
If the goal of the study was to compare IF vs balanced approach - changing multiple variables will muddy the water.
Al Gor was here.
Muscle is the protein storage system for the body, Layne. 🤨
So, is the long answer same as the short on; No?
After listening to countless hours of podcasts, reading your books and watching your videos, the first two things I want to know when these studies come out are calories equal and protein equal. Thanks for your commitment!! :D
To your point why is" TEF"--Thermic Effect of Food---protein primarily seemingly never considered when "dietitians" talk about calories?
@@tomtraynor5384 I guess they are trying to optimise protein intake and utilisation, which isn't a bad thing. They could add some Caroline reapers to the mix to get the body going. Lol
it does not matter if its keto, fasting etc you need to stay within your calorie requirements. If you do intermittent fasting but during your window you eat more calories than you should you will gain weight same thing as keto. I am back on fasting 16/8 because my blood pressure is high and i don't want to get on meds, but i eat within my caloric range and also more protein cottage cheese yogourt egg whites etc.
I assume you are already trying to eat high fiber. Eating a lot of soluble fiber can help with bloodpressure management.
From what I've seen on various forums i.f. is fantastic for blood pressure try mixing it up though to keep body guessing ,longer,shorter different times of day etc.
Praise be the algorithm!
foooor the algorithmm
Free living studies, while I know they are done because they are a whole lot easier and much less expensive than controlled studies, I don't put a whole lot of faith in personally. Trusting people on their own to track macro and calories regardless of how well you teach them to do it is quite inaccurate at best.
They don’t track properly lol
I used to fast all day, every day with no regard to protein or muscle loss. Now that I eat close to my body weight in protein, I couldn’t imagine going back to a higher fat diet. I feel so much better and am enjoying the results I’m getting.
What does body weight in protein mean?
Are you aware, that there’s no difference in muscle growth, above 1.6g/kg?
@@C0d0ps protein can be helpful to keep hunger in check so I don’t overeat total calories. For me, that’s around 160g per day.
@@nissagraun
So does fiber.
Protein is not the only hunger satiety food.
@@C0d0ps well you just know it then, eh?
@@nissagraun
I “know it then eh”?
I mean, I know that protein *and* fiber are the most satiating.
I’m guessing you disagree.
cool
fta algor
Al Gore rhythm go brrrrrrrrrrrrr
Why is it so difficult for people to create a proper study, it's not that difficult.
50 x people
The team prepares and gives them them exact same food for the day. 1 group eats it over 3 meals and the other group eats it all in a specific time window.
Repeat for 6/8/12 weeks or however long you want. Measure results...it's not that complicated.
For the amount of cash the weight loss industry has, this will be a very cheap study.
“See?! This study says what I want, so it’s right and all the other ones were wrong.”
Data>feelings
@@Frodoswaggns Can’t we have data ≈ feelings? Just this once?
Informative as usual. Thanks Layne. 👍
for 4 four
In episode 199 of Mark Bell’s podcast, Joel Furman states that plant protein is better than animal protein because the protein in our bodies will complete the incomplete protein. Layne, can you please flex your science muscles 💪🏼on this topic and give us the truth 🤓.
When I see the graph and the steeper fall of the intermediate fasting line… my mind sees the faster rise when the inevitable weight gain occurs after a diet.
Weight gain is not inevitable if you keep at it or if you do gain weight get back on it.works for me .
Fta thank you Layne!
2 tools in a big bag of tricks to lose bodyfat effectively. Use the right tool at the right time. Seems both have different effects on thyroid function and thyroxine function, and can counter the other to some degree. Where are the studies where you should be going IF, low fat, high fat, low high energy carbohydrate, combo, carnivore, herbivore, omnivore, metabolic recovery. Like all work, but work best at the correct stage, if we all know they all work, who is studying what to when. I want to hit my end goal not too destroyed, as each is dangerous, I would like to mitigate the dangers. I guess harm reduction strategies
Layne purgatory is being doomed to comment on every single IF study released
Do you think that using 5-2 fasting approach would be better for metabolism? In other words, it would keep your metabolism higher for the duration of a 3-4 month calorie restricted diet rather than a continuous lowering of your calories. What are your thoughts?
Fur the owl grr rhythm
Unfortunately the egocentrism in scientists and their greed to publish papers prohibits them from collaborating and discuss the abstract openly with fellow scientists before wasting the very limited fundings on a study with flawed design. If only they've asked Layne ahead of going into 9+ weeks of study… Luckily it's not a crazy costly study and could be replicated properly!
ALGORE 2024
I like all your videos!
Comment.
I want to see Layn take on Bart Kay. I have a feeling Bart will destroy layn.
In your last video about intermittent fasting
Are you saying intermittent fasting bad for human life span ??
Mr. Algo 😊
من اجل اللوغريثمات
Algo!! FTA.
Heres a comment for you. ❤
For the tickled fancies everywhere!
Algo!
Forlgore
Yes. Don't need a study to tell you fat is stored energy to keep you alive when food is low. If people would just use common sense instead of reading study after study. Breakfast would be the least common meal in nature, What gets used when creatures look for food? Stored energy..... where is the stored energy? Fat. Got to sit around waiting for a million studies to come to this conclusion before using your own brain.
For the algorithm
2.5+ gm of protein per kg of BW?? That's pretty extreme Layne.
That's slightly over 1g per pound, since kg converts at a 2.25 ratio into pounds. 2.5g per 2.25 pounds, basically.
@@Buddy330 ah, youre about right. I just checked the math, and I'm get 2.5 gm per kg is 1.13 gm per lb.
I did it differently, I set the grams per kg to 2.5, which I have set to automatically throw me the grams I need. I divided that by my ideal BW and voulà, 1.13 gm per lb of BW.
I normally go by 1.5 or 1.6 gms per kg of BW, since that's what the latest two meta-analysis studies suggest.
I should note I'd be getting more than that, since I only count animal grade protein, except collagen and gelatin, but count it towards my ideal BW. Since I'm underweight, I'm actually getting more, when compared to my present BW and considering my total protein intake comes from more than just animal products.
@@boxerfencer it is .8 to 1 gram per pound of LEAN bodyweight. You don't need protein for your fat stores. So his numbers may be on the high side, if you don't take this into account
@@brucejensen3081 don't know what you're on about. Recommendations from studies are done in kg, and I have it on authority it's 1.5 to 1.6 gm per KG of bodyweight, unless you're intentionally trying something in particular out.
As for LBM, I gave up on using lean bodyweight to calculate my recommended protein intake years ago, as LBM can't be determined with any certainty unless it's in an autopsy.
Yes, I have multiple means to calculate LBM, and I still use that data point to determine where I am in relation to where I was in terms of composition, but always as ''fuzzy'' data, and never to determine my intake.
Besides, those LBM calculation recommendations come from young uni students who are relatively lean, so as long as I'm not trying to match my protein to an obese version of myself, I can't see an issue with it.
But if anyone is really overweight, there are several protein references guides depending on age, some put out by a reputable keto channel on TH-cam, count remember the name, as well as by height recommended by Helms and some other ex-7th day adventist doc that escapes me, if you're in a pinch and don't know with how much protein to start off with.
You can use those as guides, modulate according to hunger, as long as you're not old because old people lose their appetite for protein, and evaluate your recuperation, assuming your sleep is on point.
Or, the easiest method, is to just use your IDEAL weight, which is what I do. I know how big I can get before incurring BF because I've done it before, so I use that as my personal reference. Im no spring chicken when it comes to body manipulation.
@@boxerfencer yeah lots of obese people see it and think I am 400lb and need 400 grams of protein, when it's closer to 170 grams. As the majority are obese now, lots are over estimating protein needs when seeing this. It's not too hard to estimate lean bodyweight, everyone estimates too high, so there isn't an issue of not getting enough. I think 0.8g per pound for a normal person is fine, if you lift and are breaking down lots of muscle, 1 gram per pound
4dalgo
StraYa kient
increasing protein would decrease "energy calories".. so does the protein do sth, or is it just the reduced calories..
“Global warming is an inconvenient truth, mkaaaayy”
-Al Gore…probably
My fancy is tickled
FTA 💪
Free living and the macros were much more optimal - of course the IF group did better.
I've been using IF on and off since Fung was getting ran out of all the science based IF groups on FB. It's helped with adherence and made me feel more satisfied as a whole than small multiple meals throughout the day, whether cutting weight or trying to control a bulk. That's it. Fantastic in that aspect.
Algo
Algorithmic encouragement
algo
I always imagine that skinny 14 year old girls have been skipping breakfast all these years and hearing their parents say its unhealthy, only for IF to take the world by storm. They're just sitting there saying told you so lol.
Is is really healthy for a child to be starving 14 hrs a day then overeating 10hrs, than eating a wholesome balanced diet to hit optimal nutrition, never being hungry to be at the same skinny level, during a growth period
@@brucejensen3081 good question. Its also important to consider is it healthy to force children to eat when they aren't actually hungry, rather make them eat simply as a force of habit or culture. Where they aren't starving 14 hours or overeating for 10 hours, but still managing to hit their calorie and macronutrients needs during the day. What kind of effect would it have on their growth not only physically, but psychologically as well.
@@qT_p13 I used to be not able to eat until I had 3 coffees. Now I am fine to eat after one. I said to my son I needed coffee to get my metabolism going to eat food, he said won't food do that anyway. I was well yeah. Lol. I think I do feel better for it. Probably best not to force anybody to do anything, and lead by example, even if that is what not to do sometimes. Lol. I think a lot of poor eating habits are learned by girls at a young age and it sticks with them for life and metabolic function gets worse gradually and weight gain increases
@@qT_p13 my real takeaway from this is nobody knows as much as what they think they know, children won't do what they are told and children are much more observant than what most give them credit for. In the right environment, children end up more knowledgeable than their parents in the long run
@@brucejensen3081 learning by example i think is always best. Your social environment, peers, friends, will always have an effect but if the parent can set a solid foundation hopefully enough sticks.
As for the fasting bit, if a starbucks whipped cream latte and a doughnut/muffin qualifies as breakfast, i say go ahead and skip it lol.
Comment for Algo
For the algo
a l g o r
You are disingenuous with this study, and watching your other videos im sure you are doing it on purpose.
First and foremost, like you said in other videos, protein intake doesnt make as big of a difference when it comes to total caloric expenditure, it may only be small % increase but thats it. IT DOES NOT MAKE SENSE that IF group would lose like TWICE the amount of fat and weight compared to CR group as according to those studies. They measured fat loss, not only total body mass, -33% visceral fat vs -14% visceral fat, you cant be serious.
Second, you dont need a lot of protein in order to keep your muscles on a cut, and it just shows how biased your take on it is. Your body dont MAGICLY EAT your muscles alive the moment it is deprived from sugar, The difference in the study between both groups IS SO HUGE that you may as well say that IF group eat plain whey powder and it wont make any sense. Infact people lose lean muscle mass only because of glycogen stores being depleted. As shown by the latest study on fasting, people who lost lean body tissue completely regained it after fasting period with normal eating, meaning they burnt glycogen that is bond with 3 parts of water.
You cant be serious if you think SOME protein differences could make such of a huge difference between both groups, there ZERO chance that IF eating even 50% more protein would be able to cut so much FAT WEIGHT, like twice the amount by eating SAME amount of calories. You may as well just delete your videos talking about protein intake and how small of a difference these make in total caloric expenditure.
Besides, protein foods are not the only food that make the difference, way bigger difference and impact on caloric intake and expenditure have fruits that make it harder for body to digest calories from them. Why wont you make that point huh? Shouldnt CR lose more weight eating small-protein diet based on fruits?
BTW there is ANOTHER study on IF that proves that one right AGAIN, how many profs your need?
Layne, how applicable is this study to the average "gym rat" most of would identify with? I mean, the participants are rather overweight and aren't actively trying to gain/retain muscle mass
Yes IF is great for adherence. And higher protein diet for the win.
FTA!!!
IF over artificial sweetners any day
Your comment is nonsensical
For Al Gore
Lol at Layne trying to explain away IF benefits because you went too deep into anti -IF
Calorie restriction is better.
I'm here for the fancy tickling....
Ha ha ha, protein for the win again.
For Algore
jeff nobbs Look at his hatred of seed oil.
For Al Gore!
Al Gore