NEW RESEARCH on Intermittent Fasting | Educational Video | Biolayne

New research on intermittent fasting supports many of the things we already know. IF is a valid way to lose fat, improve body composition, and improve health... but it's not superior to other diets when calories are equated:

Meta-Analysis:

[jd]

That moment when Layne tells me to get his book and get Carbon...but I already have the book and have been using carbon all year haha. Layne rocks

[jonascelentano]

I have been doing 18/6 fasting, lost 80 pounds, kept most of my strength, I'd say 85-90%, it helped with my back problems, feeling great. Training 2 times a day, will never stop

[matthewdurbin]

I only eat when a Biolayne video drops. Lost loads of weight

[briancourtice]

The advantage to IF is structure.
I'm eating twice a day. Mid day lunch and an early dinner. Calories in a deficit.
It's working for me.
All that really matters in the long run is maintaining a calorie deficit, but you have to find a program that you can stick to.

[ChristopherMurtagh]

I really like how Layne is a wet blanket on all the trendy fads (some of which I was attracted to at times). Science is cool, but we often end up taking what we want to see in it - this is not only true in dietary/nutrition science but pretty much every aspect of it. Glad to see that someone is reigning in the excessive enthusiasm for bogus claims. Way to keep it real.

[ryandeffley]

Learning how to restrict eating to when you're actually hungry is a good thing. Too many people eat every 2-3hrs when they're not even hungry for most of them.

[mikefox]

Thank you, I listened to Dr Pradip Jamnades and was off on the intermittent fasting business. I have done it for 3 months and lost muscle in my thighs and butt. I didn't want to lose it there!
My only goal was to lower A1C. I really miss eating breakfast, I love food! So I will just cut back breads and carbs. I still like eggs and meat for breakfast. I am heading to the kitchen 2 hours before my daily fast allows!

[Melesniannon]

I've employed IF as a tool for nearly seven years (along with low-carb, implemented both changes simultaneously) and I have always been baffled by the people who claim magical health effects from either. It's just... weird.

I love IF and am probably never going back because I found a diet I could maintain. I loathe CER. I can't maintain it. IF makes me feel like I can actually enjoy my food choices when I eat, so I have never felt the urge to break the habit. If you don't have consistency, you have nothing. Using IF resulted in consistency for me, trying CER approaches before resulted in four disappointments.

Only thing I changed is based on a previous video about lean body mass loss and protein availability, I now supplement with a protein shake in the morning (about 100 kcal). Neither my health or weight were impacted.

[zacheryp]

Thanks for the info. I definitely find it easier to fast(nothing crazy. Like 16-18) and have a light lunch and a nice sized balanced meal, add a snack in there somewhere. I lost 60 pounds doing that, and have kept it off for a year+ at this point. love hearing new info.

[Magic_beans_]

I’ve done 5:2, with 800 kcals on two “fast” days and maintenance the rest of the time. It felt pretty easy for me, and it’s something I could easily scale down to maintenance by doing 1 day a month, just enough to keep my weight from creeping up.

Couple words of advice:

1. I tried fasting on workout days and hated it. The nice thing about 5:2 is I didn’t have to do that. Feel free to move your light days around to fit your schedule.

2. Conversely, once you pick a day, commit to it. Otherwise you wind up with either half-assed results or 3-4 days a week in that unpleasant 1, 200 kcal range.

3. Prioritize protein, fiber, and fluid intake on fast days to help with satiety. The protein should hypothetically promote muscle retention too.

[gerainthorton]

I watch this channel so much I quite often use the term when calories are equated when talking to people about diets

[minwatchreviews]

Daily IF is the way I eat purely for the way it fits my lifestyle. Morning’s are the busiest part of the day so it’s easier to not have to sort food out and get in with work, training, commuting etc. Have done both over the years and literally there’s not noticeable difference physically unless overall calories are manipulated. IF simply fits my schedule better hence doing it.

[johnnymiles]

How to fast successfully. Don’t eat when your not hungry

[thedaywalkervlog]

IF works for me. Creates discipline, and it's got rid of my unhealthy obsession with food. Food to a lot of people, as it was with me, was my level of entertainment for the day. Not anymore. I do low carb with fasting, but I'm most likely going to incorporate more carbs in, in the next few months. I want to see it I get the same results while eating pasta and things. If so, I can definitely fast forever being that I'm adapted to it now. I just don't think restricting WHAT I eat will be sustainable over a long period. But IF definitely is.

[wakawaka]

Nice to hear studies on what most of us have already found out by trying for ourselves.

[NGT]

All I know is that I feel better when I do ~16:8 IF over regular calorie deficit, carbs make me sluggish, even when I eat them with fat and protein.

[emartinezr]

Basically... whatever means you can work with to get into a caloric deficit will net similar results: Calories IN - Calories OUT = delta in Mass.

[wakawaka]

Just started IF… been on and off Keto and prolonged multiple day fasting. Trying to fine tune the calorie intake. I’ve been eating way too much during my two meals. It’s easier to skip the day. I have this mental issue about losing my gains by fasting too much even though I know I can get them back fairly easily.

[JJ-fhqn]

Yeah but if intermittent fasting tends to result in eating fewer calories than with CER, then that's big. That's the way I look at fasting: a way to manage my caloric intake, and it just works better for me.

[thomasblack]

Personally speaking, I never fasted because I thought it would produce a different outcome than calorie restriction. I just feel a bit more productive in the morning before I eat and a bit slower after eating carbs. I still eat breakfast some days based on how I feel but I just feel a little bit sharper when fasted.