Intermittent Fasting under attack again!!! NEW study!

New study on intermittent fasting with provocative findings.
16:8: you eat in an 8h window every day and fast for the other 16h

Now 16:8 is very interesting, bc it involves more than just fasting. It also plays with the circadian effect of eating, what time of day u eat.

Fasting can help people lose weight and improve metabolic parameters. and it seems to come down to calories.

So for at least some people blocking out time without eating helps them cut down on total calories and that’s where the benefits are coming from. When you match for calories you don’t see a difference between people fasting and not fasting.

What time of day we eat may involve something more. Several studies suggest a benefit of meal timing that is not entirely explained by calories

Eating earlier in the day, in the morning and early afternoon, seems to be a bit better for our metabolism than eating the same calories later in the day or at night

people ate the same calories either in an 8h window before 3pm or in an 8h window after 11am. the people eating earlier in the day had improved Insulin resistance compared to those eating later even though the total amount of calories was the same

This also emphasizes what we said about fasting. both groups fasted about 16h a day, but only 1 saw the metabolic improvement. So these benefits that go beyond calories seem to be about the time of day we eat, not the fasting per se

the new study asked overweight and obese people to eat 25% less calories than normal for a year. on top of that, half of them were told to do 16:8 early in the day. The other half could eat whenever they wanted

everybody is calorie restricted, they ate the same amount of calories in both groups, but half are eating in that early time window, the other is eating whenever

At the end of the year, both groups had lost weight. Not surprising since they’re cutting calories. And there was no significant difference between the two.

They also looked at metabolic measures. waist circumference, blood pressure, triglycerides, cholesterol, fasting glucose and insulin resistance. All of those metrics improved in both groups, with no significant difference between the 2 groups

so 16:8 doesn’t work? That’s overstating the results. There was no significant benefit of 16:8 when added on top of caloric control but maybe 16:8 only shows an effect if people are not cutting calories to begin with

Another possibility is that the difference in eating window between the 2 groups wasn’t very large. the group doing 16:8 ate in an 8h window, by definition, and the control group that could eat whenever they wanted, ended up eating in an 11h window, btw 8am and 7pm

So its possible that if the controls ate in a 16h window, from 8am to midnite, maybe we’d see a stronger benefit of restricting to 8h?

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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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0:00 New study on Intermittent Fasting
0:37 Fasting vs meal timing
2:19 The new study
3:23 What does it mean?
5:48 Does 16:8 work?
6:55 Does 1 size fit all?
8:57 A unifying model of nutrition

[dtn]

Another gem, as usual. I appreciated your discussion at the end regarding the relative importance of various dietary components. It's easy to get lost in the weeds of fasting window length, whether to go heavier on fats/carbs, specific micronutrients, etc, but is a really good reminder that a healthy eating pattern and caloric control cover probably 95% of benefits you can get from a healthy diet. Thanks for such great content!

[stephensuddick]

In my case, the main benefit of fasting was that I proved to myself that I could eat in a disciplined manner. It made me realize that I had been more susceptible to sugar cravings and emotional eating than I was admitting to myself. Fasting helped me conquer those problems in a way that no other dieting system could, in my opinion.

[maelstrom]

I feel that TRE or IF would be no better or worse for losing weight than any other diet plan. What sets TRE and IF apart from all the others is that for many people, myself included, they are a lifestyle. I've not only lost weight but kept it off, I can go out to a restaurant and have whatever meal I like with whatever sinful desert I like because I know that all my other meals that week will be nutrient dense whole foods and my total calories will still be at a maintenance level. Any diet that is seen as temporary change, will be exactly that. Temporary. Without lifestyle change, any diet is doomed to failure.

[bikeman]

I like 18:6 because it makes me feel good. I don't really get hungry for lunch till 2 or 3pm. Not having to worry about breakfast frees up mental energy. The benefits of fasting go beyond just weight loss/maintenance.

[devintompkins]

I started as a 16:8 then moved onto a 20:4 and now I've moved onto 23:1
I'm doing this for weight loss since I'm about 150lbs over weight.
My appetite is virtually non existent and if I do get hungry I put some sea salt on my tongue then drink water.
If I'm tired I rest a little bit longer and if I feel weak then I eat more protein or carbs depending on what I'm tired.
I have started doing 5k steps a day and after a month I'm doing 10 - 15k steps a day with mixed in jogging now.
Lost 20lbs in 2 months and I'm quite pleased with the progress that I don't want to stop the momentum.

[yannickpeter]

This channel is so damn underrated... World would be a better place if everybody watches your videos

[ScottValler]

I find that the 16:8 time restricted eating pattern helps to generally reduce the calorie intake slightly and that is a maintainable pattern that helps a lot of people without them focusing on calorie restriction.

[nickeastonline]

Love this. He explains with great clarity what this study shows .
I know people who have been doing 16/8 for months and had little to no weight loss . I suspect they are not eating the correct foods as described by the doctor in 1 and 2 and secondly as he says we are all different. Different things work for different people .
Conversely I have a friend who has been doing 16/8 for a couple of years now and eats what she wants in the 8 hour eating window and doesn’t count calories and has lost a lot of weight and now is at a pretty good weight for a 42 year old .
I have been using 16/8 for 6 months now eating a lot of salads and vegetables healthy fats like avocado and olive oil and organic meat protein most of the time . I do not eat any processed food and I walk a minimum of 2.5 miles a day .
Results good weight loss losing an average of 3 pounds a week . My appetite has reduced considerably in the 8 hour window and I never feel hungry during the 16 hour fast .
I feel much better and sleep a lot better now Thani did before . I have also cut sugar out of my life . No cakes biscuits, doughnuts etc and fruit wise just eat berries with a low glycemic index and a lemon a day . This works for me and is flexible and easy to do .

[saiken]

Love this video. I started fasting two (16:8 then omad) and keto two and a half months ago coz I was overweight. Now down 14kg. I have to say having natural food is very important. I bring my own lunch to work instead of eating out. It's a lot healthier plus it's cheaper!

[ChennaiModel]

Between food quality and calories, I would say which comes at no. 1 by priority, is purely based on the specific individual. I've come across morbidly obese people staying obese because of eating clean and "healthy" chomping down on nuts and peanut butter, while NOT watching their calories. I've noticed in them that they are just as much affected by insulin resistance, heart disease etc., and eating "healthy" seems to make little or no difference while chronically being in a calorie surplus. To these folks, I would say that calories should be at no.1 on their priority list. Great video overall!!

[rosevanderreijden]

I don't have a weight problem but adhere to a mostly WFPB dietary pattern. I don't eat breakfast, and sometimes skip lunch, but concentrate most of my calories around an evening meal with good friends. We often revolve hosting each other for dinner and enjoy trying to out-do each other with great recipes from different cultures. For me, eating is very social and I'm lucky to have learned good habits from when I was a child: food was never used as reward and punishment and we marketed daily, picking out the freshest foods from small markets. My mother is a great cook and taught me and my sister culinary arts! (We used to visit Julia Child a couple of times a year. We lived near each other and befriended her when I was a small girl.)

[rubenvargas]

I do OMAD, along with losing weight, all my numbers are perfect. Plus I get the benefits of autophagy. No more brain fog, no more inflammation

[ringerheringa]

Absolutely agree with your thoughts! The number one in weight-loss is less calories. You made things very clear for me. I know what I'm going to do.

[sierrakilo]

I just want to say thank you, for the great quality of your videos. You are one of the rare people in nutrition on YouTube I would trust without checking myself the information you give, although you are also one of the rare to actually ask to be checked and challenged. Respect. 👍🏻👍🏻

[darrenhadden]

Another key benefit to fasting it allows to eat a couple big more satisfying meals that should be mentioned. A Calorie deficit eating healthy is the ticket. Great video. Also, 16;8 fast I think is better to have a later window so you have some flexibility with dinner with friends and perhaps some snacks watching tv.

[testosteronemastery]

I've used intermittent fasting as a tool to lose weight and it's worked great for me. Calories are most important though, you're spot on about this. Great content bro.

[lizann]

With respect, we should all stick to what improves our health and makes us feel good. I eat mostly healthy over two meals between either 11am or 12noon and 5pm. I'd rather watch paint dry than count calories. I really like to give my body a rest from continually having to process food. I also like that fasting frees up my day to do other things besides planning meals. It's both healthy and liberating.

[oscarburmester]

Great balanced way to address this hot topic! Many thanks for the value and perspective.

[treeladder]

Love the new background. Stay safe sir.

[DK-prny]

Low carb has been the best way of eating for me. Weight has stayed off, and my bloodwork has never looked better.