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I went many years not eating until dinner just because I wasn't hungry. Course I binged for dinner so it wasn't IM. But now IM is super easy for me. It's trivial to keep track of how much I eat and even in calorie deficit dinner is a feast. All the other "magic" is BS I agree.
@PeanutButter Yeah I just take a fruit or protein bar when I workout in the morning for energy but usually I just take water. It should be the first thing every one does in the morning anyway
I am in my 3rd week of IF. I never thought I could hit the gym hard with no food for more than 14 hours!i ve lost 2 kilos and haven't noticed any decline in energy. Give it a try! :)
Water fast is so much faster for brutal weightloss. Look up on youtube shayne William's on his 31day fast or Snake Diet with Cole and his fasting experiments. Many have done it and I too. I've never found anything as simple and no money or time wasted at gym required. FREE! I've got 15kgs to lose down from 15kgs in 3weeks but I fast in 5day segments and eat little in 2day weekend. I wish I knew this before I wasted my time spent in the gym and all the bullshit supplements. I didnt believe it cause it's against what the industry tells you so I tried and did my first experiment lost 5kgs in 5days. Measurements in body went down too and it wasnt water weight cause I was drinking alot of water during.
4:03 Hell yeah, been doing IF since 2012 thanks to the Hodgetwins and its helped me keep my appetite under control far easier than when I used to do standard eating from dawn to night so thats why Ive personally stuck with it. Also I love having that big 1st meal when breaking the fast haha
Same here. Eat twice a day, and never really hungry much when it's time to eat. I LOVE having large meals.. which is impossible when eating 3-5 times a day. Also saving time and hassle by not having to eat is awesome! I think breakfast is the worst meal of the day.
THANK GOD!!!😭 Someone else that has faith in intermittent fasting. No one around me thinks it smart, and it makes me feel better that someone else has faith, because around me it feels very lonely being the only one that fasts.
Intermittent fasting really helped me lose weight only because I'm a night time binger and sticking to the strict time window prevented me from eating all those excess calories of an evening
IF works for me because i simply cannot eat at that restricted time . So all those mid meal snacks are gone. At the end of the day I consume way less calories and when I eat I am hungry and eat proper filling food . Also I can cook once in IF instead of cooking all day.
exactly, it's not a magical thing but it's just easier to not eat until 12 pm than resist the urge to eat little snacks, like mentally it's easier to just not eat
This is utter wrong! Nearly all of the studies in the descriptions do not utilise any intermittent fasting but rather VLCD and or a severe caloric restriction which is not related to intermittent fasting. Use studies which use full intermittent fasting with fasting windows where you consume 0 calories. This video is flawed in many ways in the sense that intermittent fasting does boost fat loss due to the fact there are hormonal changes within the body which allow the body to mobilise fat and use it for energy effectively and ultimately burn more body fat then regular caloric restriction.
But the point still stands, if you consume too much in the eating period you can still gain weight with IF. For sure, it is easier to keep calorie intake in check with IF, but it is not the only way. If you burn more than you eat, you are good to go. What is most troubling with IF is the restrictive side of it, I find it hard to stick to it for long periods of time. Sometimes you want to do breakfast or eat in the fasting hours, we are human in the end. I think achieving a balanced, healthy diet is what we need if we are not talking about very marginal benefits.
Arda Işık Yes obviously but intermittent fasting is utilised so you are able to eat more foods in a specific time period. Consuming 0 calories during your window is quite normal and it allows you to have more calories during ur eating period allowing you to feel more satiated. In addition, you won't experience the full effects of intermittent fasting.
Arda Işık IF is not restrictive in any manner. It is a flexible way of dieting allowing you to feel more satiated when you are able to eat due to the time you have. Intermittent fasting reigns superior in every aspect.
2.5 months of IF (18/6 and 20/4) I’m down from 200 to 185 while gaining 1 pound of muscle and losing 17 pounds of fat. This was all shown through an Inbody scan. I also started creatine at the beginning of the IF so those extra few pounds are water retention. IF also helped me control my Ulcerative Colitis because it gives my digestive system a break. It is beyond amazing and is something I will do the rest of my life.
It much easier to keep an Intermittent fasting habbit, rather than just eating less. Eating less is way to ambiguous. If you make a habit of not eating in the night nor in the morning, you'll be able to keep it much easier. Your brain just says "No!" after that window of eating. The stomach, brain, and everything gets accustomed to the schedule and no longer trigger responses, or they trigger hunger in a much weaker way.
The biggest issue with the studies you’re quoting is that the subjects aren’t actually fasting. They’re just eating in a highly calorie restricted window. Use studies that are based on actual fasting and you’ll see much different results when compared to continuous calorie restriction.
I'm confused. I thought IF, specifically the 16:8 model, is exactly that...."highly calorie restricted window." "...aren't actually fasting..." I mean, how long do you have to not consume any calories before you're technically considered "fasting?"
@@BMGipe45 The studies do not use people who are actually on fasting protocols. They are restricting their intake rather than stopping their intake. So they are calling it intermittent fasting but really it's intermittent calorie restriction. So for a couple of days they will eat 500 calories per day or less and then go back to eating a "normal" diet for 3 days. Stuff like that. I could not find a study he linked that showed an actual IF protocol.l This would be where the subjects don't eat anything at all for a period of time and then only eat during a small window. If you stop eating for 20 hours and eat during the 4 hour window, you'll lose weight. It works for hundreds of thousands of people. These studies are conducted, by and large, by entities that have a vested interest in keeping you fat and unhealthy or selling you food.
I don't use IF and probably will never but man I knew something was up when all the scam channels were boasting about it. Whatever you use IF, KETO, 3 big meals, 5 small meals or whatever it should not be approached as a "diet" but rather a change in the way you live. It MUST be for the long term. If IF is what you use, keep doing it and if you don't then don't but just make a change that you can keep for the rest of your life. Great video as always man.
100%. IF is a lifestyle, not a diet. Point blank. Been doing 16/8 then 18/6 for the past 6 months and I'm down 22kg. I feel amazing. Don't think I'm ever turning back from here on out.
I started IF one year and half ago. I did lose weight and an unexpected benefit is that I'm not all the time hungry anymore. I used to be unable to go for more than 2 hours without eating. Also I'm a massive night binger, so it helps with that. Now I do different types of IF: 16:8, 18:6, 20:4 and 22:2. Depends on how I feel, what I'm doing in the day and if I workout or not.
Note, this is anecdotal. I started (OMAD) IF in 2016 for weight loss but I think my progress with it and those result are more due to better eating and regally exercising. Yet I found to have a lot less ADD and dyslexia problems, I’m able to work better and longer. My cognitive attention is so much better, I get less exhausted when participating group meetings.
Except with IF (specifically OMAD) it works so well for a busy lifestyle. No need to waste time eating 3 times a day. More room for work, study, etc. Only cook, wash dishes, and eat once. Works for my lazy butt hehehe
Love your videos man watched every single one and then watched them again. I’ve told countless people about your channel and have made them watch your videos till they realized how legitimate and easy to absorb they are. So as a long time fan of your channel I ask you. Can you PLEASE do a video on nootropic supplements!!! There are so many out there and brain health is relevant to everyone. Mainly for students studying for class or big tests in life or even interviews or being sharp at your job or socially or just over all in life. I have found so much research out there on so many different supplements trying to narrow it down to the top few or isolate there nootropic effect to select accordingly. So if you read this do an devoted senior fan a solid.
I was under the assumption that the main benefit of IE was lowering insulin levels during the fasting period which leads to a release of glucagon and Calorie Restricting with multiple meals kept insulin levels elevated prohibiting the release of glucagon?
@@vitaminb4869 this isn't about insulin resistance. It's about the effect elevated insulin has on fat burning - it becomes neglectable. So eat a banana and go do two hours of cardio and there goes your muscle tissue bc you just elevated insulin, burned off that banana and now can't utilize fat well. I probably never actively burned fat before trying out IF. Before IF I probably only burned fat while sleeping when I was hitting that calorie deficit. During workouts I was just working on glycogen stores for sure.
Unlike other diets the IF actually helps you become more disciplined about diet, prevents accidental snacking and turns it into a lifestyle, not a diet. I was such a sugar addict before, I always ate anything as much as I wanted with no restrictions. If I went into a store I'd buy all the new sweets there and eat in one go. But with IF the cravings are gone. I also hate wasting time on cooking so IF was like a saving grace for me. I started with 18:6 but it turned ou to be too easy that after couple weeks I switched to one meal a day. I do one meal now, eat my proteins during lunch, don't feel any hunger for the rest of the day because I ate lots of protein to keep me satiated and it being the last meal keeps my blood sugar and insulin levels low. I don't like exercising that much so I only do morning/evening walks. Went from 137kg down to 81kg. Any other diets I tried over these years I ended up giving up on rather quickly because it's almost impossible to stay consistent plus there's too much "allowed" things to eat on those diets which can lead you to end up overeating or deviate from, ultimately derailing all the work you've done before. And it will keep being this bumpy ride of ups and downs. With IF it's a smooth constant chain of progress for me and I love it. Now I only rotate eating meats, fish, chicken, eggs, cheese and liver, that's it. Never felt any better in my life, so light and clear. I'd say it gives me more clarity than when I take my adhd meds, especially if I keep fasting combo going for couple days. Did a 5 day fast once and I felt like galaxy brain so I used it to study for the exam while it works. You also save time and money on cooking too, which is a cherry on top. Ymmv but this is how it is for me. Really wish I have discovered IF sooner..
Did you loose weight? Because then that was propably the reason and not IF. And if you didnt loose weight did you make sure to measure your BP multiple times before and after?
So intermitting fasting didnt lower your blood pressure loosing weight did. And IF helped you in this case at achieving a caloric deficit. (Which is great obviously but still the health advantage here propably comes mainly from loosing weight)@@lovelooslivideos
@@GeneralSouL99 most likely the largest part. But I think the fasting in itself did lower my blood pressure. Not just the weight loss. When I stopped my blood pressure went slightly back up. Without weight gain. In general I felt a lot better mentally and physically.
Have been doing IF since 2 years. I can say that my lifts have definitely improved and have more energy levels when I workout fasted in the morning. I agree with Picturefit bro about easier Calorie intake management because of restricted eating window. Hassle free to not think about breakfast every morning, saves time and energy.
I tried IF for a bit and went from 240 to 220. It seemed like it was working well until that stall. Tried calorie counting, doing more cardio but ended up with minimal progress until getting sick, where I didn't have the will to fast since I more ate on a "I need soup and crackers right now" basis and couldn't find the will to go back to IF. After gaining all the way up to 250 and knowing my son was going to be born in 4 months after covid started, I decided to take my fitness as serious as I could, working full time, doing school full time, and being a parent to my daughter. It was that mentality shift of not just being disgusted in myself, but realizing I need to be a better example for my son than my dad was for me when it came to fitness and health, and wanting to give my daughter an example of who to find when she gets older. So I started resistance training, eating a lot healthier, still kept some balances in my diet(didn't stop myself from eating pizza, sushi, tacos etc.) And learned how to make substitutes of my daily necessities. Breakfast tacos replaced with lower calorie breakfast wraps, with egg whites, measured cheese, turkey bacon and sautéed spinach, French toast made with stevia, egg whites, low cal bread, and cashew milk. Protein ice cream(courtesy of Greg Doucette and Will Tennyson). I'm down to 175 now, on my way to 155(projected that's around when I'll be 13%ish body fat) and my son is now 2 :) my daughter now aims to be "super strong like daddy!" Even though my strength training isn't as consistent/impressive as I'd like it to be, but I get a large smile every time nonetheless :)
I like picturefit, but seen tons of other content to show otherwise. also works great for me too. I took me exact routine diet of eating and made sure it stays in a 7 hour eating period. lost a bit of stubborn weight and my energy level improved more drastically than I was expecting.
One thing I can say for 1000%, it definitely boost your energy & suppresses appetite. I've been fasting/& or doing one meal a day since about the 2nd week of Jan. I didn't initially weight myself. I started weighting myself about 2 weeks in. I will admit, the amount of times I work out, & my carb intake (which my diet inadvertently ending up becoming a keto diet, and my body went into extended Ketosis as a by product of my diet) DEFINITELY factor into my rapid weight loss. I've completely cut out sugar, my carb intake stays under 30 grams, while comusing tons of protein & fiber. I cut out processed foods, I do 24 hour min fast, I work out at lesst 5 times of week, cardio/& or weight training. Im pretty much doing everything possible to lose as much weight, at the fastest rate. My point is, I can't tell you for a fact if its my fasting, or diet or exercise or a product of all 3. But I've noticed RAPID weight loss since my body went into Ketosis. & when I say rapid, On Wed of last week, until my 40 hour fast broke Friday night, I had lost 9 pounds & 3% body fat. I was so surprised, I didn't even believe the scale. I'll be weighting myself again tomorrow atternoon to see how much my weight loss has tailed off or not. I initially started my diet with the one meal a day. Just because I work mon-friday & its fairy easy for me to not eat until 5 or 6 later that day. But when I started the 36 hour fast about a week ina half ago, my energy levels sky rocketed, Instead of afternoon crashes at work, I have afternoon boost. My sleep has improved significantlyyyy. I've been going to bed 2 hours sooner than i use to, & I consistently wake up 20 mins before my alarms now. Weekends & weekdays. My stress levels haven't been in the red once, my resting heart beat is consistently at 50, while still being about 20 pounds over weight. I've average 15k steps this week, up 90% from my last two weeks. My point is, I've personally felt the benefits of fasting. Im not saying its the work of miracles, or its for everyone. But if you are disciplined, and work out consistently. I REALLY, recommend this diet.
@@Greg_Chock we'll see. In terms of health benefits i can really recommend prolonged fasting, 36+ hours of waterfasting. My stomach is always really thankful for that. every 2-3 weeks it's a great way to ''reset'' your body
What does the research say about the increase in HGH levels that come with intermittent fasting? From what I’ve seen online is that the increase in HGH levels helps with fat burning.
One thing I just love about Picture Fit Videos for years is the comedy. Hilarious animation to illustrate the point that some people have reduced appetite when engaged in IF, but others are hungrier : when the brown shirt dude refuses the magical floating cupcake, but the blue dress girl races up to it drooling. Great Edutainment.
Do us all a favor, actually read the studies. And then re-do this video. Because it’s incredibly wrong. 👍🏾Thank you. IF is by far the best dieting tool. Speaking from experience.
I used to be a snack eater and a sucker for sugary foods. The habit always got me hungry wanting for more. I can testify that after starting to drastically reduce the consumption of sugar/carbs, the feeling of hunger isn't that severe and most of the time non-existent. Basically, the less hungry you are the fewer times you would want to eat, and what you eat is equally important. I eat more fats and protein now instead of mostly carbs on my plate.
I do a 22 to 23 hour fast daily. Not for weight loss but for the other benefits such as inflammation reduction. A few weeks ago I injured my thumb and the following days it felt fine while I was fasting. However, immediately after after eating it got sore again. I don't tout fasting as the end all be all style but I do think there are alot of benefits to putting stress on your body, such as fasting or caloric restriction. I'd encourage anyone to look at research showing that fasting can also increase stem cell production in the body. Its really interesting stuff.
Hi, can you make a video on scar marks and how to avoid it while losing weight. Also your channel is gold. I had so many doubts which your channel helps me understand
I did IF and it worked for me but I recommend what works best for you.. at the time I was 6’2 305lbs, and I needed about 2600 calories(roughly) to maintain my weight. I was able to be in a caloric deficit and lose weight because it was hard to eat the 2600 in a 7 hour window. The first week was rough, but now I’m down 65lbs and feel so much better.. but that’s my experience.. yours may be different.
I started Intermittent Fasting after hearing about it constantly on Joe Rogan's podcast. I started doing IF a few months after I started lifting and I did feel as though it helped me in losing weight a lot quicker. I think doing IF helped me become more discipline in eating, especially eating less and eating a lot less junk food. I also became more aware of what I was putting in my body when I would eat, and I think it did help me have less of an appetite. I made sure to stop over eating and to never put myself in a food coma ever again haha. I also only drink water and coffee in the mornings. I do 16/8 IF.
I was really struggled doing I.F because I didn't eat the right foods before doing the fastting time, also I was fastting from 3pm to 5am, so at 9pm I was dying from hunger, I changed it to 5pm-7am and learn which food it better before fasting time, after those changes I started to feel less hungry during the day, that is why I think that you need to hear yourself and make the best meal plan for you
It's easier for me to maintain calories on 1 hour feeding window and help me to stop continuous urge for snacking, i have been doing 23-1 & resistance training everyday for a year atm with 1 cheat day & rest day per week
@@frari77 i know it's called omad but there's some people claim " i only eat once a day but still fat"while they keep munching doritos and drink coke through the day, That's why i prefer saying it 23-1 😁
I do IF but I'm never in a caloric deficit... so I think the premise of this video is misguided. I still lose weight despite not being in a caloric deficit. The idea is that fasting (especially with fasted cardio or strength training) allows enough time for your body to go through most/all its glycogen so it can tap into the ketones from your body fat. It's a similar premise as restricting carbs. Currently 100lbs down and never restricted calories. Simply changed what I ate, when I ate and allowed my body to heal from the crap I was putting into it. CICO is NOT the end all to weight loss. If you have a healthy body, sure, but for the other 50% of Americans who are pre diabetic (whether they know it or not) or diabetic according the FDA, their body is NOT healthy and an endocrine method could and should be considered. PictureFit: simply put, you are not looking at all the information that's out there. Look up Jason Fung (MD), Ivor Cummins (engineer), Rhonda Patrick (MD), Dave Feldman (Engineer, he's more keto but supports IF). These aren't fad bro science people. These are folks who have looked at the data medically and scientifically. There is loads of data out there that seemed to just happen to miss this video...
I can disagree more. My life changed 100% and I lost 120lbs. It changed my life and I will never eat another way. most of those study are no true fasting. they let you have some calories in those fasting times
As for myself, i tried it, for a couple of months. I lost weight. I think it's only because i ate less. After a couple of days of adopting, i wasn't hungry at all in the 16h period, where i wasn't supposed to eat. For me, the biggest upside was, that i did not had to count calories or do any extra work/logging to manage my eating habits. I just rescedued my meals within that timeframe, and slowly but surely, my belly started to shrink.
For me IF helps me with keeping my appetite in check and it realy helps since my appetite is very out of control most of the time whenever I start breaking the fast I notice that the regular daly food I eat isnt enough
The last thing food companies want is for IF to catch on. It is the ONLY sustainable method of weight loss for me and I've tried MANY. 30 lbs gone in the past 9 months.
I did IF a few years ago before it was a major fad, didn't know what it was at the time I just stopped eating at 6pm. Found I leaned out really nicely and my appetite was much better during the day because I wasn't consuming any calories the night before. Worth a go especially if you're trying to lose weight as sometimes people just end up snacking on a bag of Doritos or something watching the TV in the evening without even realising it, but if you're consciously reminding yourself not to eat because you're doing IF, you're more likely to avoid those accident calories.
I kind of half-ass do this. On my lighter workout days and rest days, I skip breakfast. For a while I didn't eat breakfast at all, but my deadlifts and squats were definitely suffering.
I did IF and HIIT, losing weight but gain much more afterwards. Also it gets harder to lose weight because low calories intake overtime slows down metabolism. I think IF works just mainly because we eat less food in a day. Weightlifting works best for me, just lower the carbs. now i eat as usual, still losing weight and gain muscle mass.
What these studies haven't shown is sustainability of weight loss. It is quite well known that dieting simply doesn't work, because people get off diets and regain all weight lost if not more. Intermittent fasting is more of a lifestyle than a diet, and it is sustainable indefinitely for that reason.
It depends. For example I got used to restricting and counting calories, not fasting or eating windows, and I have been able to live like that as a lifestyle for 1.5 years now. Depends on what you can get used to and what can feel normal.
Unsustainable how so? If you're talking about crash diets then yes. What about those that cannot sustain a fasting program? Their experiences do not matter?
@@PictureFit unsustainable because people think they can diet for 3 months or whatever and then they can do whatever the hell they want. Or their food choices are so bad that it's simply impossible to eat less calories long term. Intermittent fasting doesn't really feel like fasting at all after you've done it for a month.
@@vitaminb4869 You're speaking of your own experience. I myself actually share similar experiences with intermittent fasting, but I understand that not everyone will share the same experience. As for those that "diet for 3 months and then do whatever they want," they're simply uneducated. It has nothing to do with fasting. Fasting can be a tool for some of them, sure, but it doesn't ensure a sustainable approach for everyone.
@@PictureFit While I hate answering a question with a question, how is not eating unsustainable? You barely even have to change what you eat (though if it's mostly crap you should), only when you eat which is entirely up to the individual. It's not like everyone has to have the same window, you can customize it for your needs.
Much of the research conclude similar findings. With all other things equal, I wouldn't put too much weight on 5/2 being significantly different than other fasting intervals.
I chose IF because it's really easy to control what I eat. If my mind believes it can eat whenever, I sometimes go overboard with what I consume. The time constraint trained my mind to enjoy the food I have for eight hours.
I can confirm. I did intermittent fasting for 1 year now because it suited my job very well. However I didn't diet I ate what I wanted in the evening and didn't lose any weight magiclly. But as you said it's quite good for regulating the appetite if you're on a diet.
I’m gonna tell you my personal experience. So I was about to do a surgery and a week before the doctor weighted me and said I had to lose as much weight as possible. So I tried 16/8 fasting + Low Carb diet. I started my plan and I was weighing 89 Kgs. I weighed myself on the day of the surgery and I was 82. Kgs. Might not sounds believable but I swear that what happened Note: I did not work out during that week.
I did IF for over 3 months and within about a month of doing it i lost so much of my physical fitness. I did lose weight but it was a bit of muscle despite weight training. Blood pressure and cholesterol went way up (known issue for IF) Everytime i broke my fast with a big meal my heart would race like crazy after 20 minutes, it was hell! It took about a year and half to undo all that. So would i recommend it to anyone? NOPE but i also understand everyone is an individual and there is no one way to any goal. Its all about personal preference and IF is no more superior than any other method.
@@JohnDoe-wb2ci I'm not saying it has no function, I'm saying its function isn't noteworthy to us. Odds are, its likely there to counteract your catabolism. To help preserve what muscle mass you have while in an extended deficit. You can't really use this spike to your advantage, so you might as well ignore it. Similar to how when you eat carbs, your insulin spikes, but if you're in a deficit, you will lose fat despite the insulin.
As muslim i'm very familliar with fasting since we fast 1 mounth per year and through my 10 year experience of fasting i noticed that only after 3 or 2 days of fasting i get used to it and i no longer feel the hunger our human body is pretty facinating we can adapte very quickly i'm saying that because i see a lot of people afraid from the hunger point in fasting ... So trust me and give a try guys and u will see
PictureFit, I'd like to hear your take on the effects of IF on hormone levels that could affect some of the things you covered here. There are claims and studies on the effects of fasting on Insulin, cortisol, ghrelin, and leptin and to not address them feels like a gap.
Intermittent Fasting the best method i've ever done and i'll keep that forever i do it everyday with 1 day rest in a week...fantastic results no more over hunger..feel happy
I've done both and I was most satisfied with the results from intermittent fasting because calorie restriction just took so long, I did calorie restriction for like 2 months and intermittent fasting for like 2 weeks, so with my experience I prefer fasting
For years, I skipped breakfast, did lots of cardio. Weighed 70kg, but was fat. Last three years, I eat breakfast, do lots of weight-bearing exercise. Weigh 77kg, and lean.
Thanks for the info PictureFit! I would like to request two topic episodes please: Is Gelatin really good for you and how do we get complete protein from not complete protein foods?
@@PictureFit Thanks! I've seen all your videos so I must have forgotten you already did one on collagen, I'll look that one up. Your health and fitness channel is very much appreciated.
You get an increased 300% on autophagy process after 24 hours of fasting, then an aditional 30% after 48 hours of fasting, giving you a total of +330% after a 48 hour period
I actually did a fasting (not intermittent) last year, for 13 days. I in fact lost weight pretty quickly, I wasn't exercising at the moment. In around 3 days the hunger was gone. I was drinking a lot of water and in fact feeling healthier. I stopped at day 13 because noticed my weight loss that was starting to plateau. Well... 1 year later, I gained all the weight back and more xD But that is more due to me having a bad routine that does not includes any exercise whatsoever (It's hard when my job in I.T. requires me to be sitting in a desk and making a lot of extra hours). And I really did eat a lot (anxiety). Overall I have to say from my experience that fasting was good for me.... If I had stick with a healthy routine I'm sure my results would have been better tho Hehe. But it's really hard and stressfull to get through the first 3~4 days... (even feeding my cats was making me want to eat their canned food - Since the smell of any food gets overwhelming during this period). It's something you have to prepare yourself before start.
I have to call bs on those studies. I fast 16/8 and eat a very filling ketogenic diet. I'm down 120 pounds and off all doc medications. Every time you snack or eat you spike insulin. While your insulin is spiked you are not burning fat. If you eat 3 or 4 meals a day and snack 3 or 4 times a day then your insulin levels are constantly high meaning you will not be able to lose weight. And comparing fasting to calorie restriction, how low were the calories?
I used to intermittent fast in high school on accident, I wouldn’t eat school breakfast or lunch cause it was gross, so I only ate dinner when I got home. I wondered why I stayed so skinny cause I ate like a pig as soon as I got home
personally I prefer lowering my calorie intake without restricting my time to eat. That might be because I work days, evenings and nights, and sort of have to eat when I have the time.
In my experience.. IF has an edge over the regular eating ( Caloric deficit diet) as you don't indulge in mindless eating and you can potentially can eat anything in your eating window... Psychologically, it tells my mind that I don't have to restrict any food items... And that alone makes it easier to follow this regime compared to regular diet... Over time... It kinda shrinks your stomach making you consume less calories... I'm all for I F
Fasting alone doesn’t help with weight loss you must be actively going for a caloric deficit fasting with a deficit makes you burn twice as much fat as regular dieting you already made a video about this 🙂
@@PictureFit my own experience, I've lost 12 kilos and I eat over 2500 calories during my two meals of my 18:6 protocol. And I still haven't managed to overcome sweet cravings.
@@firozosman that's because you eat sweet things. Eliminate sweets entirely from your regular diet. Maybe have them a few times a year on special occasions. If you tease yourself with that shit every day, of course you are going to crave it.
Too many hormonal optimizations ignored on IF. I would want to see the studies, because they are a lot out there with the opposite conclusion. And practically is easy to see , hit plateu , make your 6 meals 2 or 3 in 6 hours eating window, see how you break the plateu with same foods and same calories, by just changing the timing and surely maintaining more muscle , because of the IF.
I dunno man!! Watched dr jason fungs video once and.. Tried fasting rather than calorie restriction... I adopted 20-4 fast. And changed my life. I had to as i was not able to go to gym during covid
@@curlydaze1713 fledge fitness rebuttled this whole video...plus its true all the studies that people use to say i f doesnt work use low calories when they fast which is not truly fasting...but i suggest you suscribe to eddie v...fledge fitness channel...he is a fasting guru
Wether or not it helps with fat loss or gains is irrelevant. It may be healthy like eating regularly. But it has more health benefits. Your going to feel more energetic. Your internal clock changes. Your mindset changes. Your control changes. Your levels of tiredness might change. So on and on. It can also increase lifespan. Autography.
IF coupled with good gym/workout time, and meal planning is good for getting in shape; I can attest. Also saves money since you're not buying food all day.
Well, i was doing 16/8 IF and the truth is i cant know exactly if it had any difference from normal. When i was eating normal i was eating 3,300kcal and i was 83kg with fat and when i change that i went to 75kg and eating 2,500kcal and i saw a completely different body. Lean muscle mass. But maybe i was eating too much back then.. Maybe if i was eating back then 2,500kcal it would be the same.. I cant really know. Obviously i trained much better and had much better nutrition when i was doing IF. But i liked it.
Smh....Picture Fit: "IF is no better or worse than traditional restricted calorie diets. At the end of the day, if you consume fewer calories than you put in, you'll lose weight." IF fanatics: "So I guess I'm lying when I said I lost weight on IF." It's amazing how people hear something completely different than what the message is. Hell, to some extent you even advocate for IF in this video, yet the IF cult-members hear something totally different.
Wrong ots not about just calorie reduction IF has benefits for insulin resistance RMR not to mention hormonal changes so IF works better long term vs traditional
@@BMGipe45 look all I'm going to say is yes technically if you are in a calorie deficit yes you will loose weight regardless...but IF HAS SO MANY MORE BENIFITS from long term to insulin resistance body repair ....thats why the traditional diet doesn't work and has a 98 percent failure rate and everyone gains it all back
You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less.
PictureFit should do a video on whether or not “I’m not fat, I’m big boned” is even possible. Definitely make a reference to Eric Cartman from South Park.
I did find my strength endurance at the gym reduced when on IF. Especially when lifting low volume and heavier weights. So now when I'm on IF to cut, I'd only work out right before my final meal and don't expect to do heavy weights for as many reps.
Thank you PictureFit! I hate these 'health gurus' saying that intermittent fasting the 'fastest way' to lose weight and gain muscle. But in actual reality, it's up to your program, diet and MOST IMPORTANTLY, DISCIPLINE. If it works for you, sweet, but I hate the scummy 'business tactics' they use to sell their shit.
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Nice vid, can you do one on how to increase testrone, growth hormonw and lose body fat precentage
PictureFit love your videos you should do videos on different exercises
Nice vid, please make another vid like, how to train after sick? Would be good for us to embrace weather fluctuations
I need help
I do intermittent fasting just because I'm not hungry inthe morning 🤷♂️
Thats so funny, I don’t eat in the morning either- so it makes it pretty easy to IF!
I went many years not eating until dinner just because I wasn't hungry. Course I binged for dinner so it wasn't IM. But now IM is super easy for me. It's trivial to keep track of how much I eat and even in calorie deficit dinner is a feast. All the other "magic" is BS I agree.
@PeanutButter Yeah I just take a fruit or protein bar when I workout in the morning for energy but usually I just take water. It should be the first thing every one does in the morning anyway
Same...I don’t feel like eating in the morning, maybe skip lunch too because I have school lunch (pretty trash food) tbh then come home and eat
Bakugo👀👀👀👀
I am in my 3rd week of IF. I never thought I could hit the gym hard with no food for more than 14 hours!i ve lost 2 kilos and haven't noticed any decline in energy. Give it a try! :)
And most important I don't feel hungry as I used to. I had a good breakfast a pre workout meal and still starving during workout. No more!!!
I dropped 120lbs it works
Water fast is so much faster for brutal weightloss. Look up on youtube shayne William's on his 31day fast or Snake Diet with Cole and his fasting experiments. Many have done it and I too. I've never found anything as simple and no money or time wasted at gym required. FREE! I've got 15kgs to lose down from 15kgs in 3weeks but I fast in 5day segments and eat little in 2day weekend. I wish I knew this before I wasted my time spent in the gym and all the bullshit supplements. I didnt believe it cause it's against what the industry tells you so I tried and did my first experiment lost 5kgs in 5days. Measurements in body went down too and it wasnt water weight cause I was drinking alot of water during.
Same experience here and getting better with every week I add up. So far, 6 weeks within that same IF schedule of 16:8.
@@arnoldorodriguez9288 if it get easy move your window a little more
4:03 Hell yeah, been doing IF since 2012 thanks to the Hodgetwins and its helped me keep my appetite under control far easier than when I used to do standard eating from dawn to night so thats why Ive personally stuck with it. Also I love having that big 1st meal when breaking the fast haha
Same here. Eat twice a day, and never really hungry much when it's time to eat. I LOVE having large meals.. which is impossible when eating 3-5 times a day. Also saving time and hassle by not having to eat is awesome! I think breakfast is the worst meal of the day.
Jaxblade being fans of the hodgetwins 😍😍😍😍
All kinds of gains!!
Hodgetwins are the real OG’s of youtube!
THANK GOD!!!😭 Someone else that has faith in intermittent fasting. No one around me thinks it smart, and it makes me feel better that someone else has faith, because around me it feels very lonely being the only one that fasts.
Just remember mitochondria is the powerhouse of the cell
Always
PictureFit YOO
Intermittent fasting really helped me lose weight only because I'm a night time binger and sticking to the strict time window prevented me from eating all those excess calories of an evening
It depends
Not exactly
@Jhonny i know! He says not exactly as often too
now with on you
IF works for me because i simply cannot eat at that restricted time . So all those mid meal snacks are gone. At the end of the day I consume way less calories and when I eat I am hungry and eat proper filling food . Also I can cook once in IF instead of cooking all day.
exactly, it's not a magical thing but it's just easier to not eat until 12 pm than resist the urge to eat little snacks, like mentally it's easier to just not eat
Could you please make a video on insulin resistance and weight loss or muscle growth? Thank you picture fit!!
Mr. Seeks yes I agree !
You are doing great picture fit.. hope you get more subs then most of the fake nutrition expert!!!
This is utter wrong! Nearly all of the studies in the descriptions do not utilise any intermittent fasting but rather VLCD and or a severe caloric restriction which is not related to intermittent fasting. Use studies which use full intermittent fasting with fasting windows where you consume 0 calories. This video is flawed in many ways in the sense that intermittent fasting does boost fat loss due to the fact there are hormonal changes within the body which allow the body to mobilise fat and use it for energy effectively and ultimately burn more body fat then regular caloric restriction.
Yes!!
exactly
But the point still stands, if you consume too much in the eating period you can still gain weight with IF. For sure, it is easier to keep calorie intake in check with IF, but it is not the only way. If you burn more than you eat, you are good to go. What is most troubling with IF is the restrictive side of it, I find it hard to stick to it for long periods of time. Sometimes you want to do breakfast or eat in the fasting hours, we are human in the end. I think achieving a balanced, healthy diet is what we need if we are not talking about very marginal benefits.
Arda Işık Yes obviously but intermittent fasting is utilised so you are able to eat more foods in a specific time period. Consuming 0 calories during your window is quite normal and it allows you to have more calories during ur eating period allowing you to feel more satiated. In addition, you won't experience the full effects of intermittent fasting.
Arda Işık IF is not restrictive in any manner. It is a flexible way of dieting allowing you to feel more satiated when you are able to eat due to the time you have. Intermittent fasting reigns superior in every aspect.
2.5 months of IF (18/6 and 20/4) I’m down from 200 to 185 while gaining 1 pound of muscle and losing 17 pounds of fat. This was all shown through an Inbody scan. I also started creatine at the beginning of the IF so those extra few pounds are water retention. IF also helped me control my Ulcerative Colitis because it gives my digestive system a break. It is beyond amazing and is something I will do the rest of my life.
It much easier to keep an Intermittent fasting habbit, rather than just eating less. Eating less is way to ambiguous.
If you make a habit of not eating in the night nor in the morning, you'll be able to keep it much easier. Your brain just says "No!" after that window of eating. The stomach, brain, and everything gets accustomed to the schedule and no longer trigger responses, or they trigger hunger in a much weaker way.
The biggest issue with the studies you’re quoting is that the subjects aren’t actually fasting. They’re just eating in a highly calorie restricted window. Use studies that are based on actual fasting and you’ll see much different results when compared to continuous calorie restriction.
The majority used complete fasts. There are some that use TRE with limited calories, but certainly not the majority.
I'm confused. I thought IF, specifically the 16:8 model, is exactly that...."highly calorie restricted window." "...aren't actually fasting..." I mean, how long do you have to not consume any calories before you're technically considered "fasting?"
@@BMGipe45 The studies do not use people who are actually on fasting protocols. They are restricting their intake rather than stopping their intake. So they are calling it intermittent fasting but really it's intermittent calorie restriction. So for a couple of days they will eat 500 calories per day or less and then go back to eating a "normal" diet for 3 days. Stuff like that. I could not find a study he linked that showed an actual IF protocol.l This would be where the subjects don't eat anything at all for a period of time and then only eat during a small window. If you stop eating for 20 hours and eat during the 4 hour window, you'll lose weight. It works for hundreds of thousands of people. These studies are conducted, by and large, by entities that have a vested interest in keeping you fat and unhealthy or selling you food.
@@freddy4130 rereading your original post, I misinterpreted what you were saying.
I don't use IF and probably will never but man I knew something was up when all the scam channels were boasting about it.
Whatever you use IF, KETO, 3 big meals, 5 small meals or whatever it should not be approached as a "diet" but rather a change in the way you live. It MUST be for the long term. If IF is what you use, keep doing it and if you don't then don't but just make a change that you can keep for the rest of your life.
Great video as always man.
100%. IF is a lifestyle, not a diet. Point blank. Been doing 16/8 then 18/6 for the past 6 months and I'm down 22kg. I feel amazing. Don't think I'm ever turning back from here on out.
CreoleRep7 Hell yeah man if that is what works for you then do it but make sure you can do it forever!
The best comment
I started IF one year and half ago. I did lose weight and an unexpected benefit is that I'm not all the time hungry anymore. I used to be unable to go for more than 2 hours without eating. Also I'm a massive night binger, so it helps with that. Now I do different types of IF: 16:8, 18:6, 20:4 and 22:2. Depends on how I feel, what I'm doing in the day and if I workout or not.
As always awesome information. Thank you @PictureFit. The information you have provided has helped me the last few months.
Note, this is anecdotal.
I started (OMAD) IF in 2016 for weight loss but I think my progress with it and those result are more due to better eating and regally exercising.
Yet I found to have a lot less ADD and dyslexia problems, I’m able to work better and longer. My cognitive attention is so much better, I get less exhausted when participating group meetings.
Nutrition college student here. I use intermittent fasting mostly for appetite control during a cut.
Except with IF (specifically OMAD) it works so well for a busy lifestyle. No need to waste time eating 3 times a day. More room for work, study, etc. Only cook, wash dishes, and eat once. Works for my lazy butt hehehe
Let’s see what Fledge Fitness has to say about this!
link please
Love your videos man watched every single one and then watched them again. I’ve told countless people about your channel and have made them watch your videos till they realized how legitimate and easy to absorb they are. So as a long time fan of your channel I ask you. Can you PLEASE do a video on nootropic supplements!!! There are so many out there and brain health is relevant to everyone. Mainly for students studying for class or big tests in life or even interviews or being sharp at your job or socially or just over all in life. I have found so much research out there on so many different supplements trying to narrow it down to the top few or isolate there nootropic effect to select accordingly. So if you read this do an devoted senior fan a solid.
I was under the assumption that the main benefit of IE was lowering insulin levels during the fasting period which leads to a release of glucagon and Calorie Restricting with multiple meals kept insulin levels elevated prohibiting the release of glucagon?
If ure in a caloric deficit u will lose fat, insulin doenst rly matter in this case
Correct. Just lose your blubber and insulin becomes irrelevant.
Isn't elevated insulin the reason people lose muscle instead of fat?
@@GeorgiosMn fat is why they are insulin resistant in the 1st place. And nothing stops them from losing that fat if they eat right.
@@vitaminb4869 this isn't about insulin resistance. It's about the effect elevated insulin has on fat burning - it becomes neglectable. So eat a banana and go do two hours of cardio and there goes your muscle tissue bc you just elevated insulin, burned off that banana and now can't utilize fat well. I probably never actively burned fat before trying out IF. Before IF I probably only burned fat while sleeping when I was hitting that calorie deficit. During workouts I was just working on glycogen stores for sure.
Unlike other diets the IF actually helps you become more disciplined about diet, prevents accidental snacking and turns it into a lifestyle, not a diet. I was such a sugar addict before, I always ate anything as much as I wanted with no restrictions. If I went into a store I'd buy all the new sweets there and eat in one go. But with IF the cravings are gone. I also hate wasting time on cooking so IF was like a saving grace for me. I started with 18:6 but it turned ou to be too easy that after couple weeks I switched to one meal a day. I do one meal now, eat my proteins during lunch, don't feel any hunger for the rest of the day because I ate lots of protein to keep me satiated and it being the last meal keeps my blood sugar and insulin levels low. I don't like exercising that much so I only do morning/evening walks. Went from 137kg down to 81kg.
Any other diets I tried over these years I ended up giving up on rather quickly because it's almost impossible to stay consistent plus there's too much "allowed" things to eat on those diets which can lead you to end up overeating or deviate from, ultimately derailing all the work you've done before. And it will keep being this bumpy ride of ups and downs. With IF it's a smooth constant chain of progress for me and I love it. Now I only rotate eating meats, fish, chicken, eggs, cheese and liver, that's it. Never felt any better in my life, so light and clear. I'd say it gives me more clarity than when I take my adhd meds, especially if I keep fasting combo going for couple days. Did a 5 day fast once and I felt like galaxy brain so I used it to study for the exam while it works. You also save time and money on cooking too, which is a cherry on top. Ymmv but this is how it is for me. Really wish I have discovered IF sooner..
i have been doing IF since sep 2018, it has been great for me, i am on my goal weight, i am still doing IF as a life style
Intermittent fasting lowered my blood pressure and I woke up in the mornings with a lot more energy.
Did you loose weight? Because then that was propably the reason and not IF. And if you didnt loose weight did you make sure to measure your BP multiple times before and after?
I lost 80 lbs on intermittent fasting in total. I only took my BP while I was at work. My BP lowered significantly within the first week.
So intermitting fasting didnt lower your blood pressure loosing weight did. And IF helped you in this case at achieving a caloric deficit. (Which is great obviously but still the health advantage here propably comes mainly from loosing weight)@@lovelooslivideos
@@GeneralSouL99 most likely the largest part. But I think the fasting in itself did lower my blood pressure. Not just the weight loss. When I stopped my blood pressure went slightly back up. Without weight gain. In general I felt a lot better mentally and physically.
Let's all remember losing weight Is not good llosingmore fat then muscle is the approach that gives you the healthiest and happiest body and image
Have been doing IF since 2 years. I can say that my lifts have definitely improved and have more energy levels when I workout fasted in the morning. I agree with Picturefit bro about easier Calorie intake management because of restricted eating window. Hassle free to not think about breakfast every morning, saves time and energy.
I tried IF for a bit and went from 240 to 220. It seemed like it was working well until that stall. Tried calorie counting, doing more cardio but ended up with minimal progress until getting sick, where I didn't have the will to fast since I more ate on a "I need soup and crackers right now" basis and couldn't find the will to go back to IF.
After gaining all the way up to 250 and knowing my son was going to be born in 4 months after covid started, I decided to take my fitness as serious as I could, working full time, doing school full time, and being a parent to my daughter. It was that mentality shift of not just being disgusted in myself, but realizing I need to be a better example for my son than my dad was for me when it came to fitness and health, and wanting to give my daughter an example of who to find when she gets older. So I started resistance training, eating a lot healthier, still kept some balances in my diet(didn't stop myself from eating pizza, sushi, tacos etc.) And learned how to make substitutes of my daily necessities. Breakfast tacos replaced with lower calorie breakfast wraps, with egg whites, measured cheese, turkey bacon and sautéed spinach, French toast made with stevia, egg whites, low cal bread, and cashew milk. Protein ice cream(courtesy of Greg Doucette and Will Tennyson).
I'm down to 175 now, on my way to 155(projected that's around when I'll be 13%ish body fat) and my son is now 2 :) my daughter now aims to be "super strong like daddy!" Even though my strength training isn't as consistent/impressive as I'd like it to be, but I get a large smile every time nonetheless :)
i love your channel so much. Clear, to the point and scientific information with no bullshit. Keep it up
I like picturefit, but seen tons of other content to show otherwise. also works great for me too. I took me exact routine diet of eating and made sure it stays in a 7 hour eating period. lost a bit of stubborn weight and my energy level improved more drastically than I was expecting.
One thing I can say for 1000%, it definitely boost your energy & suppresses appetite. I've been fasting/& or doing one meal a day since about the 2nd week of Jan.
I didn't initially weight myself. I started weighting myself about 2 weeks in. I will admit, the amount of times I work out, & my carb intake (which my diet inadvertently ending up becoming a keto diet, and my body went into extended Ketosis as a by product of my diet) DEFINITELY factor into my rapid weight loss. I've completely cut out sugar, my carb intake stays under 30 grams, while comusing tons of protein & fiber. I cut out processed foods, I do 24 hour min fast, I work out at lesst 5 times of week, cardio/& or weight training. Im pretty much doing everything possible to lose as much weight, at the fastest rate.
My point is, I can't tell you for a fact if its my fasting, or diet or exercise or a product of all 3. But I've noticed RAPID weight loss since my body went into Ketosis. & when I say rapid, On Wed of last week, until my 40 hour fast broke Friday night, I had lost 9 pounds & 3% body fat. I was so surprised, I didn't even believe the scale. I'll be weighting myself again tomorrow atternoon to see how much my weight loss has tailed off or not.
I initially started my diet with the one meal a day. Just because I work mon-friday & its fairy easy for me to not eat until 5 or 6 later that day. But when I started the 36 hour fast about a week ina half ago, my energy levels sky rocketed, Instead of afternoon crashes at work, I have afternoon boost. My sleep has improved significantlyyyy. I've been going to bed 2 hours sooner than i use to, & I consistently wake up 20 mins before my alarms now. Weekends & weekdays. My stress levels haven't been in the red once, my resting heart beat is consistently at 50, while still being about 20 pounds over weight. I've average 15k steps this week, up 90% from my last two weeks. My point is, I've personally felt the benefits of fasting. Im not saying its the work of miracles, or its for everyone. But if you are disciplined, and work out consistently. I REALLY, recommend this diet.
watching this during RAMADHAN and Eid-Fitr is just around the corner.
so much helpful!thanks!!!
so my last month was a lie :/
i lost 5 kg though :)
Weight lost is weight lost, no matter how you did it. If it works for you, keep doing it. Congrats. 👍
@@Greg_Chock i know right, but i guess the thing with ''the less time you have to eat, the less you eat'' is the thing that worked for me
@@trytojustify I believe there are other benefits, but they haven't done the studies yet to prove it.
@@Greg_Chock we'll see. In terms of health benefits i can really recommend prolonged fasting, 36+ hours of waterfasting. My stomach is always really thankful for that. every 2-3 weeks it's a great way to ''reset'' your body
Agree. I have lost 13 kg in 2 months with lowering carbs to less than 100g a day and IF. Much faster than just low carb alone
What does the research say about the increase in HGH levels that come with intermittent fasting? From what I’ve seen online is that the increase in HGH levels helps with fat burning.
+
It does raise HGH, but not a lot. It won't affect you whatsoever
One thing I just love about Picture Fit Videos for years is the comedy. Hilarious animation to illustrate the point that some people have reduced appetite when engaged in IF, but others are hungrier : when the brown shirt dude refuses the magical floating cupcake, but the blue dress girl races up to it drooling. Great Edutainment.
Solid. Has been easier for me to control appetite and calorie restriction by fasting
I'm so glad I started IF it helped me lose weight and helped me keep it off.
Do us all a favor, actually read the studies. And then re-do this video. Because it’s incredibly wrong. 👍🏾Thank you. IF is by far the best dieting tool. Speaking from experience.
Better you read them, personal experencier
@@ant-morfa Ironic isn't it 😂
Nikos A. I didnt know you had to cherry pick your studies to prove your point. Almost sounds like a ANTI VAXXER
MiLKK Fledge didn’t cherry pick the studies, he explained the problem with every single study that Picturefit cited.
I used to be a snack eater and a sucker for sugary foods. The habit always got me hungry wanting for more. I can testify that after starting to drastically reduce the consumption of sugar/carbs, the feeling of hunger isn't that severe and most of the time non-existent. Basically, the less hungry you are the fewer times you would want to eat, and what you eat is equally important. I eat more fats and protein now instead of mostly carbs on my plate.
I do a 22 to 23 hour fast daily. Not for weight loss but for the other benefits such as inflammation reduction. A few weeks ago I injured my thumb and the following days it felt fine while I was fasting. However, immediately after after eating it got sore again. I don't tout fasting as the end all be all style but I do think there are alot of benefits to putting stress on your body, such as fasting or caloric restriction. I'd encourage anyone to look at research showing that fasting can also increase stem cell production in the body. Its really interesting stuff.
Hi, can you make a video on scar marks and how to avoid it while losing weight. Also your channel is gold. I had so many doubts which your channel helps me understand
I do OMAD , I haven't lost a lot of weight (about 6kg in six months) but I've lost 4 inches in my waist
I did IF and it worked for me but I recommend what works best for you.. at the time I was 6’2 305lbs, and I needed about 2600 calories(roughly) to maintain my weight. I was able to be in a caloric deficit and lose weight because it was hard to eat the 2600 in a 7 hour window. The first week was rough, but now I’m down 65lbs and feel so much better.. but that’s my experience.. yours may be different.
I started Intermittent Fasting after hearing about it constantly on Joe Rogan's podcast. I started doing IF a few months after I started lifting and I did feel as though it helped me in losing weight a lot quicker. I think doing IF helped me become more discipline in eating, especially eating less and eating a lot less junk food. I also became more aware of what I was putting in my body when I would eat, and I think it did help me have less of an appetite. I made sure to stop over eating and to never put myself in a food coma ever again haha. I also only drink water and coffee in the mornings. I do 16/8 IF.
I been fasting a few days now can already take a deep breath better
I was really struggled doing I.F because I didn't eat the right foods before doing the fastting time, also I was fastting from 3pm to 5am, so at 9pm I was dying from hunger, I changed it to 5pm-7am and learn which food it better before fasting time, after those changes I started to feel less hungry during the day, that is why I think that you need to hear yourself and make the best meal plan for you
It's easier for me to maintain calories on 1 hour feeding window and help me to stop continuous urge for snacking, i have been doing 23-1 & resistance training everyday for a year atm with 1 cheat day & rest day per week
its called OMAD (One Meal A Day)
@@frari77 i know it's called omad but there's some people claim " i only eat once a day but still fat"while they keep munching doritos and drink coke through the day, That's why i prefer saying it 23-1 😁
Any result due to IF?
@@rudraghatge7508 i lost 34 kg total on 1 year (101 to 67) but i started the 23-1 after i hit plateau on month 8th doing low carb high protein diet
@@RaviFahsa thank you so much for the reply..!!!!!
I do IF but I'm never in a caloric deficit... so I think the premise of this video is misguided. I still lose weight despite not being in a caloric deficit. The idea is that fasting (especially with fasted cardio or strength training) allows enough time for your body to go through most/all its glycogen so it can tap into the ketones from your body fat. It's a similar premise as restricting carbs.
Currently 100lbs down and never restricted calories. Simply changed what I ate, when I ate and allowed my body to heal from the crap I was putting into it. CICO is NOT the end all to weight loss. If you have a healthy body, sure, but for the other 50% of Americans who are pre diabetic (whether they know it or not) or diabetic according the FDA, their body is NOT healthy and an endocrine method could and should be considered.
PictureFit: simply put, you are not looking at all the information that's out there. Look up Jason Fung (MD), Ivor Cummins (engineer), Rhonda Patrick (MD), Dave Feldman (Engineer, he's more keto but supports IF). These aren't fad bro science people. These are folks who have looked at the data medically and scientifically.
There is loads of data out there that seemed to just happen to miss this video...
exactly
I can disagree more. My life changed 100% and I lost 120lbs. It changed my life and I will never eat another way. most of those study are no true fasting. they let you have some calories in those fasting times
Nice , tell me what have u done to lose those lbs???
As for myself, i tried it, for a couple of months. I lost weight. I think it's only because i ate less. After a couple of days of adopting, i wasn't hungry at all in the 16h period, where i wasn't supposed to eat.
For me, the biggest upside was, that i did not had to count calories or do any extra work/logging to manage my eating habits. I just rescedued my meals within that timeframe, and slowly but surely, my belly started to shrink.
For me IF helps me with keeping my appetite in check and it realy helps since my appetite is very out of control most of the time whenever I start breaking the fast I notice that the regular daly food I eat isnt enough
Finally there is a video. Waited for so long.
More to come!
The last thing food companies want is for IF to catch on. It is the ONLY sustainable method of weight loss for me and I've tried MANY. 30 lbs gone in the past 9 months.
I did IF a few years ago before it was a major fad, didn't know what it was at the time I just stopped eating at 6pm. Found I leaned out really nicely and my appetite was much better during the day because I wasn't consuming any calories the night before. Worth a go especially if you're trying to lose weight as sometimes people just end up snacking on a bag of Doritos or something watching the TV in the evening without even realising it, but if you're consciously reminding yourself not to eat because you're doing IF, you're more likely to avoid those accident calories.
I kind of half-ass do this. On my lighter workout days and rest days, I skip breakfast. For a while I didn't eat breakfast at all, but my deadlifts and squats were definitely suffering.
I did IF and HIIT, losing weight but gain much more afterwards. Also it gets harder to lose weight because low calories intake overtime slows down metabolism.
I think IF works just mainly because we eat less food in a day.
Weightlifting works best for me, just lower the carbs.
now i eat as usual, still losing weight and gain muscle mass.
So to sum up, the important thing is the calorie restriction which is shown to be the goal and no the way which comes down to the personal preference.
What these studies haven't shown is sustainability of weight loss. It is quite well known that dieting simply doesn't work, because people get off diets and regain all weight lost if not more. Intermittent fasting is more of a lifestyle than a diet, and it is sustainable indefinitely for that reason.
It depends. For example I got used to restricting and counting calories, not fasting or eating windows, and I have been able to live like that as a lifestyle for 1.5 years now. Depends on what you can get used to and what can feel normal.
Unsustainable how so? If you're talking about crash diets then yes. What about those that cannot sustain a fasting program? Their experiences do not matter?
@@PictureFit unsustainable because people think they can diet for 3 months or whatever and then they can do whatever the hell they want. Or their food choices are so bad that it's simply impossible to eat less calories long term. Intermittent fasting doesn't really feel like fasting at all after you've done it for a month.
@@vitaminb4869 You're speaking of your own experience. I myself actually share similar experiences with intermittent fasting, but I understand that not everyone will share the same experience.
As for those that "diet for 3 months and then do whatever they want," they're simply uneducated. It has nothing to do with fasting. Fasting can be a tool for some of them, sure, but it doesn't ensure a sustainable approach for everyone.
@@PictureFit While I hate answering a question with a question, how is not eating unsustainable? You barely even have to change what you eat (though if it's mostly crap you should), only when you eat which is entirely up to the individual. It's not like everyone has to have the same window, you can customize it for your needs.
Big fan. Any chance you could do a video on intermittent fasting the focuses on the 5:2 plan? Thanks in advance.
Much of the research conclude similar findings. With all other things equal, I wouldn't put too much weight on 5/2 being significantly different than other fasting intervals.
I chose IF because it's really easy to control what I eat. If my mind believes it can eat whenever, I sometimes go overboard with what I consume. The time constraint trained my mind to enjoy the food I have for eight hours.
Yep, time constraints (and adhering to them) is huge.
I have been using intermittent fasting for 2,5 years, i lost 37kg.
I expected a dis on IF, but this was a really cool video. Thank you for your unbiased opinion.
I try my best. Thanks!
I can confirm. I did intermittent fasting for 1 year now because it suited my job very well. However I didn't diet I ate what I wanted in the evening and didn't lose any weight magiclly. But as you said it's quite good for regulating the appetite if you're on a diet.
Yep, really tempered mine as well.
I’m gonna tell you my personal experience.
So I was about to do a surgery and a week before the doctor weighted me and said I had to lose as much weight as possible. So I tried 16/8 fasting + Low Carb diet. I started my plan and I was weighing 89 Kgs. I weighed myself on the day of the surgery and I was 82. Kgs.
Might not sounds believable but I swear that what happened
Note: I did not work out during that week.
I did IF for over 3 months and within about a month of doing it i lost so much of my physical fitness. I did lose weight but it was a bit of muscle despite weight training. Blood pressure and cholesterol went way up (known issue for IF) Everytime i broke my fast with a big meal my heart would race like crazy after 20 minutes, it was hell! It took about a year and half to undo all that. So would i recommend it to anyone? NOPE but i also understand everyone is an individual and there is no one way to any goal. Its all about personal preference and IF is no more superior than any other method.
Yep, preferences!
What about hormones? Does it really increase HGH?
Yes, but not to a noteworthy degree.
@@sheadoherty7434 how ? 2000% in 24 hours sounds pretty hight to me or was is 48 hours? however 20 times more sound prettyy high
@@JohnDoe-wb2ci Doesn't matter. It has no effect. It doesn't affect your anabolism whatsoever so its not noteworthy.
@@sheadoherty7434 i mean it has to have an effect why would your body increase a hormone if it doesnt do something?
@@JohnDoe-wb2ci I'm not saying it has no function, I'm saying its function isn't noteworthy to us. Odds are, its likely there to counteract your catabolism. To help preserve what muscle mass you have while in an extended deficit. You can't really use this spike to your advantage, so you might as well ignore it. Similar to how when you eat carbs, your insulin spikes, but if you're in a deficit, you will lose fat despite the insulin.
As muslim i'm very familliar with fasting since we fast 1 mounth per year and through my 10 year experience of fasting i noticed that only after 3 or 2 days of fasting i get used to it and i no longer feel the hunger our human body is pretty facinating we can adapte very quickly
i'm saying that because i see a lot of people afraid from the hunger point in fasting ...
So trust me and give a try guys and u will see
PictureFit, I'd like to hear your take on the effects of IF on hormone levels that could affect some of the things you covered here. There are claims and studies on the effects of fasting on Insulin, cortisol, ghrelin, and leptin and to not address them feels like a gap.
Intermittent Fasting
the best method i've ever done and i'll keep that forever
i do it everyday with 1 day rest in a week...fantastic results
no more over hunger..feel happy
That's awesome man!
I've done both and I was most satisfied with the results from intermittent fasting because calorie restriction just took so long, I did calorie restriction for like 2 months and intermittent fasting for like 2 weeks, so with my experience I prefer fasting
For years, I skipped breakfast, did lots of cardio. Weighed 70kg, but was fat.
Last three years, I eat breakfast, do lots of weight-bearing exercise. Weigh 77kg, and lean.
Awesome bud
Super video! Please do not stop!
Thanks!
I did IF for several months and while it helped and def activated the higher echelons of my mind it was just too difficult to maintain for me.
Thanks for the info PictureFit! I would like to request two topic episodes please: Is Gelatin really good for you and how do we get complete protein from not complete protein foods?
Variety would be best if you're getting subpar protein sources. I covered collagen in a separate video.
@@PictureFit Thanks! I've seen all your videos so I must have forgotten you already did one on collagen, I'll look that one up. Your health and fitness channel is very much appreciated.
You get an increased 300% on autophagy process after 24 hours of fasting, then an aditional 30% after 48 hours of fasting, giving you a total of +330% after a 48 hour period
I actually did a fasting (not intermittent) last year, for 13 days.
I in fact lost weight pretty quickly, I wasn't exercising at the moment.
In around 3 days the hunger was gone. I was drinking a lot of water and in fact feeling healthier.
I stopped at day 13 because noticed my weight loss that was starting to plateau.
Well... 1 year later, I gained all the weight back and more xD
But that is more due to me having a bad routine that does not includes any exercise whatsoever (It's hard when my job in I.T. requires me to be sitting in a desk and making a lot of extra hours). And I really did eat a lot (anxiety).
Overall I have to say from my experience that fasting was good for me.... If I had stick with a healthy routine I'm sure my results would have been better tho Hehe. But it's really hard and stressfull to get through the first 3~4 days... (even feeding my cats was making me want to eat their canned food - Since the smell of any food gets overwhelming during this period). It's something you have to prepare yourself before start.
I have to call bs on those studies. I fast 16/8 and eat a very filling ketogenic diet. I'm down 120 pounds and off all doc medications. Every time you snack or eat you spike insulin. While your insulin is spiked you are not burning fat. If you eat 3 or 4 meals a day and snack 3 or 4 times a day then your insulin levels are constantly high meaning you will not be able to lose weight. And comparing fasting to calorie restriction, how low were the calories?
Insulin is important for muscle growth
I used to intermittent fast in high school on accident, I wouldn’t eat school breakfast or lunch cause it was gross, so I only ate dinner when I got home. I wondered why I stayed so skinny cause I ate like a pig as soon as I got home
personally I prefer lowering my calorie intake without restricting my time to eat. That might be because I work days, evenings and nights, and sort of have to eat when I have the time.
In my experience.. IF has an edge over the regular eating ( Caloric deficit diet) as you don't indulge in mindless eating and you can potentially can eat anything in your eating window... Psychologically, it tells my mind that I don't have to restrict any food items... And that alone makes it easier to follow this regime compared to regular diet... Over time... It kinda shrinks your stomach making you consume less calories... I'm all for I F
Check out Fledge Fitness for rebuttal video. Non of the studies in this video represent actual IF.
Thank you for your valuable and individualistic insight into fitness. You the champ.
Appreciate it bud.
Idk I’m not a professional or whatever u wanna call it but I was 120kg i fast 36 hours straight for 2 days and lost 5kg just in a week
Keep in mind half of that was probably water weight. But if intermittent fasting works for you then you should definitely continue to do it.
Fasting alone doesn’t help with weight loss you must be actively going for a caloric deficit fasting with a deficit makes you burn twice as much fat as regular dieting you already made a video about this 🙂
What makes it confusing for me is there is a ton of people saying intermittent fasting did wonders for them.. I guess you never know until you try
It sure can. It can be a game changer in terms of controlling total intake.
@@PictureFit my own experience, I've lost 12 kilos and I eat over 2500 calories during my two meals of my 18:6 protocol. And I still haven't managed to overcome sweet cravings.
Sun Tzu I always ruined my eating in the evening cos of hunger but IF meant wayyy bigger meals which left me never feeling hungry
@@firozosman that's because you eat sweet things. Eliminate sweets entirely from your regular diet. Maybe have them a few times a year on special occasions. If you tease yourself with that shit every day, of course you are going to crave it.
Too many hormonal optimizations ignored on IF. I would want to see the studies, because they are a lot out there with the opposite conclusion. And practically is easy to see , hit plateu , make your 6 meals 2 or 3 in 6 hours eating window, see how you break the plateu with same foods and same calories, by just changing the timing and surely maintaining more muscle , because of the IF.
as an intermittent fast-er I agree with all what you said. this shows that we have more choice to lose weight and get in shape, no more excuses now :p
Get it!
I dunno man!! Watched dr jason fungs video once and.. Tried fasting rather than calorie restriction... I adopted 20-4 fast. And changed my life. I had to as i was not able to go to gym during covid
Wrong..all the studies you used are super flawed
how do u know?
@@curlydaze1713 fledge fitness rebuttled this whole video...plus its true all the studies that people use to say i f doesnt work use low calories when they fast which is not truly fasting...but i suggest you suscribe to eddie v...fledge fitness channel...he is a fasting guru
Love these videos for always having a conclusion. It saves me lots of time xD
Glad to help!
Wether or not it helps with fat loss or gains is irrelevant. It may be healthy like eating regularly. But it has more health benefits. Your going to feel more energetic. Your internal clock changes. Your mindset changes. Your control changes. Your levels of tiredness might change. So on and on. It can also increase lifespan. Autography.
IF coupled with good gym/workout time, and meal planning is good for getting in shape; I can attest. Also saves money since you're not buying food all day.
Well, i was doing 16/8 IF and the truth is i cant know exactly if it had any difference from normal.
When i was eating normal i was eating 3,300kcal and i was 83kg with fat and when i change that i went to 75kg and eating 2,500kcal and i saw a completely different body. Lean muscle mass. But maybe i was eating too much back then.. Maybe if i was eating back then 2,500kcal it would be the same.. I cant really know. Obviously i trained much better and had much better nutrition when i was doing IF.
But i liked it.
Smh....Picture Fit: "IF is no better or worse than traditional restricted calorie diets. At the end of the day, if you consume fewer calories than you put in, you'll lose weight."
IF fanatics: "So I guess I'm lying when I said I lost weight on IF."
It's amazing how people hear something completely different than what the message is. Hell, to some extent you even advocate for IF in this video, yet the IF cult-members hear something totally different.
Wrong ots not about just calorie reduction IF has benefits for insulin resistance RMR not to mention hormonal changes so IF works better long term vs traditional
@@joshuaflo5953 citation needed please
@@BMGipe45 look all I'm going to say is yes technically if you are in a calorie deficit yes you will loose weight regardless...but IF HAS SO MANY MORE BENIFITS from long term to insulin resistance body repair ....thats why the traditional diet doesn't work and has a 98 percent failure rate and everyone gains it all back
As always you've made a clear, fair and balanced video on a somewhat controversial subject. Good job!
Thanks, I try my best!
You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less. You lost weight because you ate less.
PictureFit should do a video on whether or not “I’m not fat, I’m big boned” is even possible. Definitely make a reference to Eric Cartman from South Park.
I did find my strength endurance at the gym reduced when on IF. Especially when lifting low volume and heavier weights. So now when I'm on IF to cut, I'd only work out right before my final meal and don't expect to do heavy weights for as many reps.
I follow a variation of the 16/8 plan I call 8/16. (8 hours fasting, 16 non-fasting) ;-)
Intermittent fasting is just easier to manage since we kinda don't have any self control
Yes, some people operate better with a strict structure.
Thank you PictureFit! I hate these 'health gurus' saying that intermittent fasting the 'fastest way' to lose weight and gain muscle. But in actual reality, it's up to your program, diet and MOST IMPORTANTLY, DISCIPLINE.
If it works for you, sweet, but I hate the scummy 'business tactics' they use to sell their shit.