Is Intermittent Fasting (16/8 Time-Restricted Feeding) Good For Fat Loss? What About Lean Body Mass?
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- เผยแพร่เมื่อ 7 ก.ค. 2021
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Is intermittent fasting (in this case, 16/8 time-restricted feeding and other time-restricted feeding patterns) good for fat loss?
What about lean body mass preservation, does 16/8 time-restricted feeding result in lost muscle mass?
Some people claim that TRF is the absolute best way to lose body fat, other people claim that TRF is a waste of time and may result in muscle loss.
So what is the truth?
Let's go through a (not so) swift summary of the research, ranging from how time-restricted feeding has been a long running religious practice (Ramadan, the Islamic practice of abstaining from food from sunrise to sunset) how time-restricted feeding was believed to be better for fat loss even when the calorie intake was the same, and what the most up-to-date research on time-restricted feeding concludes.
This isn't a super short video, but I wanted you to understand:
- Why research on time-restricted feeding is so complex, and why people can have completely opposite opinions depending on which research papers they read
- How time-restricted feeding research has evolved over time
My goal was for you to go from zero to hero on understanding time-restricted feeding research, all for less than a 10-minute investment of your time.
Enjoy.
References:
- Intermittent Fasting and Human Metabolic Health
- Islamic fasting and health
- Effect of Ramadan Fasting on Weight and Body Composition in Healthy Non-Athlete Adults: A Systematic Review and Meta-Analysis
- A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults
- The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults
- Time-restricted feeding in young men performing resistance training: A randomized controlled trial
- Time-restricted feeding plus resistance training in active females: a randomized trial
- Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
- Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers
-Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials
- Effects of time-restricted feeding on body weight and metabolism. A systematic review and meta-analysis
As someone who participates in the Ramadan, I can confirm; I do feel like wanting to chew my arm off at the end of the day. Some of us gain weight, and some of us lose weight during Ramadan. Fasting is not a magical fat burning diet that will melt off bodyfat purely by fasting, great vid.
Ramadan mobarak😊
One of the 4 fitness "gurus" I trust. With best humor of them all.
Can't wait for the book!
Eeeek, thank you very much, friend.
As I have been making these lengthy videos for many years (and some of them take up to 20 hours or so), you can imagine how much effort I am putting into the book to make it as good as possible. I hope I don't let you all down.
It's especially the subtle things like that they "misplaced their excrement" lol
Yes yes yes to all of this. When I started TRF a few years a go I did it on the basis of seeing if it had any effect for 3 weeks without any expectations. I figured after 3 months that I didn't mind it, that I really didn't feel hungry in the mornings anyway and had experienced some very mild fat loss so thought since there was no harm that I may as well continue. It has been the best "diet" so far for me as I find it easy to be consistent, don't suffer energy dips and I pay a bit of attention to micronutrient and protein intake in my feeding hours but I loathe to tell anyone that this might be the panacea for them. As it stands TRF fits in really well with my natural appetite cues, my lifestyle right now, my working hours but I think it has worked only because I do pay attention to the food I eat, how much sleep I get and how I like to exercise - not independently of those factors. Th consistency over 2 years has also helped, which is why I tell folks who ask about it (I have since lost 25kg and folks have noticed) to try it if they like but to remember my fat loss was super gradual, and I found it suited me but it might not be an approach that suits them as they aren't me. Very interesting to see the meta analysis on this. Would be interesting to see the effect of TRF on diabetics or its effect on metabolic health markers in general healthy population to see what health effects it has instead of just how it might impact fat loss/physique. Love your content, thanks so much for this!
Love it - thorough, practical, unbiased, and just a little bit sweary 👌
I love how TRF is a part of my religion especially during Lent
Fasting is a tool and should be just that not a daily thing. I get a little obsessive with it on occasions. I made the mistake of doing both Keto and IF for 6 months solid 18 hours per day. I lost a lot of weight however I soon ran out of reserve and couldn't understand why I was getting hungry and dizzy every 2 hours my blood sugar was low I was close to Hypoglycemia a few times. I had to stop and reintroduced carbs back into my diet I am back doing 16/8 4-5 times per week and that fits in well Ive put on a little weight but more importantly I have energy and I exercise daily.
I fricken love your videos! Thank you for the clarity and truth of diet ads and fads.
Dude, you are amazing :D
Love good arguments backed be the actual scientific articles.
SUBSCRIBED!
really nice video and work on your channel. Thank you !
Thank your for this video. Women aren't small men and it matters that we have a menstrual cycle or are in menopause. Dr. Stacy Sims says IF is not good for women in menopause.
you get better in my eyes by the video
keep it up
I would love a video on extended fasting because there is so much misinformation about it and mythical thinking
Great video! Misplaced their excrement is my new favorite phrase.
Thanks this was helpful
My pleasure :)
I’ve done IF for many years now. I’ve lost, maintained and gained weight depending on my goals at the time. Energy balance is the key. I track calories and activity and typically get the result I expected +/-. IF works for me because I generally don’t like eating breakfast.
As an aside, what are your thoughts on non-weight loss benefits of fasting?
Great video, ive been doing IF for a couple of years and eeehh it kinda works and doesnt. It works (for me) when im actually tracking my intake as im not eating in a morning which makes it easier i guess to stay within my calorie defecit. It doesnt work when im not tracking because to be honest i just eat a load of crap when im out on the road a lot. Its certainly not some magic hack, it helps for me as weight maintenance when im not eating particularly healthy i dont pile on the pounds as much as I do when im not on IF.
Fast and to the point. That`s the way it should be. Great job!
Thank you :)
On my weight loss journey i have learnt the same IF isn't better than getting less calories per meal but it's better for me since i can eat more when i eat like necessary not stomachache ( well sometimes) more but more like soul ache levels more, so i stick with it.
I’m one of those people who just eats a shit ton in the eating window making so I don’t lose any weight and actually mostly gain lol. Doesn’t work for me. I know it works for some, but it just causes me to binge.
If I was to IF (and I never will) I would consider cortisol. I think cortisol is normally lowest at lunch so I would skip lunch and that should keep cortisol lowest. Skipping breakfast or dinner would make cortisol go crazy.
Sort your playlists out!
I think he is missing some key points of time restriction. For instance it gives your pancreas a break for longer period of time. It gets to reset. I think this is worth way more than losing a few pounds.
Hi Ben, great vid. But IF I did keto Vegan hybrid style 24 hour fasts 7 days a week whilst running with vibram 5 fingers, would you be able to answer me this...is it COMING HOME ⚽️..??
I would like you to know that when this notification popped up on my phone I genuinely laughed out loud.
Had me in the first half, not gonna lie haha
@@BenCarpenter 😂😂
i do wonder how adapted to if these people in studies were.. because you jave atudies saying keto is bad and all but then you realise that they were doing dirty keto.. if goes well if your bosy is adapted to it.. just like keto does well if its healthy keto foods youre eating.. healthy keto and if goes together im not saying you cant so fasting if eating carbs.. you can but you need to be adapted to it also you cannot just switch and expect its gonna be easy thats why so much comments about people eating tons of crap and overeating in those windowd of eating.. just shows they didnt do it right.. runinng yoir body based on eating every 3 hours for your whole life and then thinking you can change that in couple days is wrong way.. ketosis takes for me 1-2weeks to get into after im in i have no desire for carbs and if is very easy to do actually weight loss comes naturaly also.. ofc you can loose weight also by eating 6 times a day and consuimh healthy or even ungealthy carbs if the deficit is there… but there is other benefits then just the weight loss to if and keto.. plus its not like youre not eating anything carbish.. i eat forest fruit or palm of some gruit every day and i can have meals from time to time that have carbs no problem but consuiming carbs every meal every three hour just gets you back on running with insulin and puts you out of keto being back to insulin resistance resulting in having to eat every three hours and most importantly having to eat foods that spike that insulin hence its called insulaincr resistance
Bro I really wish I could watch your content without all the f bombs, it makes you sound really unintelligible.
Sorry bro. I have been making free content for 14 years. The only way I can keep that up is if I enjoy making it and omitting profanity, which is legitimately part of how I talk in real life, is a sure fire way of me enjoying it less. If the swearing puts you off, many other channels can facilitate 🙂
I am 60 ish & 5 years ago I would have been offended by the language... but the pandemic made me put my big girl panties on... even I drop in F-bomb once in awhile because sometimes it seems so appropriate😂