Meals
mrxtrmesports4622
Posts: 11 Member
Better to eat small meals every couple of hours? Or bigger meals spread farther apart? Why?
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Replies
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Doesn't matter either way. Meal timing is irrelevant. All that matters is calories in < calories out. Go with whatever fits your personal preference best.6
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Go with whatever you can stick to. Some find they prefer smaller meals closer together, others prefer three larger meals, and others keep an eating window during which they consume all their calories (one big meal, a couple snacks). Personally, I have three-four medium size meals and a snack before bed. Or if I am having a day out, I will eat lighter the rest of the day to fit in a great restaurant meal.
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Yes, meal timing is irrelevant.
Your body burns energy day and night.
Eat whatever and whenever makes you satisfied within your calorie limit.1 -
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Which way makes you feel more satisfied? Go with that.2
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Whatever helps you function best.1
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Personal preference. Play around and find what works best for your personal needs/schedule.1
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mrxtrmesports4622 wrote: »Better to eat small meals every couple of hours? Or bigger meals spread farther apart? Why?
Personal preference. Everyone is different. Makes no difference for weight loss as long as you are staying within your calorie deficit.2 -
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The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
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fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.9 -
crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
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fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
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crzycatlady1 wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
It's typically not possible to eat over the maintenance level in intermittent fasting, given that you stick to foods that do not derange your metabolism and induce insulin resistance (I.e. Typically non-processed foods). For example, I can only eat a certain amount of ribeye steak or salmon within the eating window. I can't force myself to eat more ribeye or salmon...it's impossible. It's a natural, built-in stop gap. There are some foods that some people need to restrict levels because they have a tendency to overeat them (like potatoes and rice). Most low-sugar, unprocessed foods are difficult to overeat (I.e. Vegetables, fish, meat, seafood).
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fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
It's typically not possible to eat over the maintenance level in intermittent fasting, given that you stick to foods that do not derange your metabolism and induce insulin resistance (I.e. Typically non-processed foods). For example, I can only eat a certain amount of ribeye steak or salmon within the eating window. I can't force myself to eat more ribeye or salmon...it's impossible. It's a natural, built-in stop gap. There are some foods that some people need to restrict levels because they have a tendency to overeat them (like potatoes and rice). Most low-sugar, unprocessed foods are difficult to overeat (I.e. Vegetables, fish, meat, seafood).
IF is just a pattern of eating. It has noting to do with the types of foods you choose. I believe you're conflating IF and your LCHF preferences.4 -
fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
It's typically not possible to eat over the maintenance level in intermittent fasting, given that you stick to foods that do not derange your metabolism and induce insulin resistance (I.e. Typically non-processed foods). For example, I can only eat a certain amount of ribeye steak or salmon within the eating window. I can't force myself to eat more ribeye or salmon...it's impossible. It's a natural, built-in stop gap. There are some foods that some people need to restrict levels because they have a tendency to overeat them (like potatoes and rice). Most low-sugar, unprocessed foods are difficult to overeat (I.e. Vegetables, fish, meat, seafood).
IF is just a pattern of eating. It has noting to do with the types of foods you choose. I believe you're conflating IF and your LCHF preferences.
What part of LCHF includes potatoes and rice?
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fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
It's typically not possible to eat over the maintenance level in intermittent fasting, given that you stick to foods that do not derange your metabolism and induce insulin resistance (I.e. Typically non-processed foods). For example, I can only eat a certain amount of ribeye steak or salmon within the eating window. I can't force myself to eat more ribeye or salmon...it's impossible. It's a natural, built-in stop gap. There are some foods that some people need to restrict levels because they have a tendency to overeat them (like potatoes and rice). Most low-sugar, unprocessed foods are difficult to overeat (I.e. Vegetables, fish, meat, seafood).
But there's no defined list of allowed foods for IF. I've done IF for around 5 years now and I eat in a completely different way than you do. I've hung out on several IF forums (not on MFP) and it's not about what kinds of foods you're eating, only about calorie timing. I think you have a different idea of what IF actually is?3 -
mrxtrmesports4622 wrote: »Better to eat small meals every couple of hours? Or bigger meals spread farther apart? Why?
Whatever works best for you.0 -
You're talking about restricting foods as part of IF.fruttibiscotti wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
It's typically not possible to eat over the maintenance level in intermittent fasting, given that you stick to foods that do not derange your metabolism and induce insulin resistance (I.e. Typically non-processed foods). For example, I can only eat a certain amount of ribeye steak or salmon within the eating window. I can't force myself to eat more ribeye or salmon...it's impossible. It's a natural, built-in stop gap. There are some foods that some people need to restrict levels because they have a tendency to overeat them (like potatoes and rice). Most low-sugar, unprocessed foods are difficult to overeat (I.e. Vegetables, fish, meat, seafood).
IF is just a pattern of eating. It has noting to do with the types of foods you choose. I believe you're conflating IF and your LCHF preferences.
What part of LCHF includes potatoes and rice?
ETA: my point was that you can practice IF and be low carb, keto, follow IIFYM, etc. One has nothing to do with the other.5 -
You're talking about restricting foods as part of IF.fruttibiscotti wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
It's typically not possible to eat over the maintenance level in intermittent fasting, given that you stick to foods that do not derange your metabolism and induce insulin resistance (I.e. Typically non-processed foods). For example, I can only eat a certain amount of ribeye steak or salmon within the eating window. I can't force myself to eat more ribeye or salmon...it's impossible. It's a natural, built-in stop gap. There are some foods that some people need to restrict levels because they have a tendency to overeat them (like potatoes and rice). Most low-sugar, unprocessed foods are difficult to overeat (I.e. Vegetables, fish, meat, seafood).
IF is just a pattern of eating. It has noting to do with the types of foods you choose. I believe you're conflating IF and your LCHF preferences.
What part of LCHF includes potatoes and rice?
ETA: my point was that you can practice IF and be low carb, keto, follow IIFYM, etc. One has nothing to do with the other.
Yeah, I think fruttibiscotti is misunderstanding what IF actually is. There's no rules/ lists/restrictions on what kinds of foods you can eat-IF is only about calorie timing. I've done ADF, 5:2IF and now 16:8IF, but CICO is still what matters for weight loss, weight maintenance and weight gain.4 -
fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Right.
Nope. Your metabolism does not need rebooting, and not everyone is insulin sensitive. Fasting is personal preference and works for some people, and not for others.
That study you posted was done on "Thirty-four resistance-trained males," but did not provide weight, age, etc. How does that even apply here? In fact, the question was general with no details as to whether the OP is a "resistance-trained" male. All we know is he's 19 years old.4 -
fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Right.
Nope. Your metabolism does not need rebooting, and not everyone is insulin sensitive. Fasting is personal preference and works for some people, and not for others.
That study you posted was done on "Thirty-four resistance-trained males." How does that even apply here?
I posted two studies, one of men and the other women, as well as different metabolic performance levels. Demonstrates IF works along a spectrum of types.
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fruttibiscotti wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Right.
Nope. Your metabolism does not need rebooting, and not everyone is insulin sensitive. Fasting is personal preference and works for some people, and not for others.
That study you posted was done on "Thirty-four resistance-trained males." How does that even apply here?
I posted two studies, one of men and the other women, as well as different metabolic performance levels. Demonstrates IF works along a spectrum of types.
Nobody said it didn't work.
It works for some people, not for everyone. And,it will only work as to weight loss if you're in a calorie deficit.
You'll catch me intermittently fasting in a cold day in hell because that type of eating plan does not work for me when it comes to calorie control, which is the one necessary component to weight loss.4 -
crzycatlady1 wrote: »
You're talking about restricting foods as part of IF.fruttibiscotti wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
It's typically not possible to eat over the maintenance level in intermittent fasting, given that you stick to foods that do not derange your metabolism and induce insulin resistance (I.e. Typically non-processed foods). For example, I can only eat a certain amount of ribeye steak or salmon within the eating window. I can't force myself to eat more ribeye or salmon...it's impossible. It's a natural, built-in stop gap. There are some foods that some people need to restrict levels because they have a tendency to overeat them (like potatoes and rice). Most low-sugar, unprocessed foods are difficult to overeat (I.e. Vegetables, fish, meat, seafood).
IF is just a pattern of eating. It has noting to do with the types of foods you choose. I believe you're conflating IF and your LCHF preferences.
What part of LCHF includes potatoes and rice?
ETA: my point was that you can practice IF and be low carb, keto, follow IIFYM, etc. One has nothing to do with the other.
Yeah, I think fruttibiscotti is misunderstanding what IF actually is. There's no rules/ lists/restrictions on what kinds of foods you can eat-IF is only about calorie timing. I've done ADF, 5:2IF and now 16:8IF, but CICO is still what matters for weight loss, weight maintenance and weight gain.
OP asked if there is a difference in meal timing. I answered yes...and gave a couple of intermittent fasting studies demonstrating results. So, you can use whatever food regimen (vegan, vegetarian, DASH, low carb, high protein, etc) in combination with intermittent fasting (which has shown positive results in weight loss).
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fruttibiscotti wrote: »crzycatlady1 wrote: »
You're talking about restricting foods as part of IF.fruttibiscotti wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »crzycatlady1 wrote: »fruttibiscotti wrote: »The answer to your question is shown in the following study: https://www.ncbi.nlm.nih.gov/pubmed/27737674. This study demonstrates how "intermittent fasting", or IF, works.
By limiting your "eating window" to a limited time span, you create a "fasting" period for the remainder of the day, which allows your body to go into efficient fat-burning.
So, for example, in the study above, the "eating window" was within an 8-hr time period. This is also known as intermittent fasting.
For me, it's a very effective strategy. I've noticed a huge difference if I eat within the established eating window. Also, note that there is also no reduction in food intake. Whatever food you were planning to eat that day is not reduced...just needs to be within the feeding window. I get such huge gains in weight loss for virtually little effort with intermittent fasting.
So, yes. Meal timing is associated to weight loss effectiveness.
I've done IF for years now but if I don't also regulate my calorie intake I gain weight. IF is not a weight loss plan in itself and you still have to be eating at the correct calorie deficit for your weight loss goals while doing it. What many people find though is that doing an eating window is a simple way to help keep calories in check. If I eat in the morning I tend to graze the rest of the day. But, when I break my fast at noon or later then I don't graze/snack and it's easier to hit my calorie targets.
The effectiveness of intermittent fasting has to do with it's ability to improve insulin sensitivity and reboot metabolism. For example, this is shown in the following study, where those with deranged metabolisms demonstrated greater improvement of weight loss through intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/20921964
Do you think that you can eat over your maintenance calorie range, but stay within your IF window, and not gain weight? Because I've been there, done that and I did in fact gain
It's typically not possible to eat over the maintenance level in intermittent fasting, given that you stick to foods that do not derange your metabolism and induce insulin resistance (I.e. Typically non-processed foods). For example, I can only eat a certain amount of ribeye steak or salmon within the eating window. I can't force myself to eat more ribeye or salmon...it's impossible. It's a natural, built-in stop gap. There are some foods that some people need to restrict levels because they have a tendency to overeat them (like potatoes and rice). Most low-sugar, unprocessed foods are difficult to overeat (I.e. Vegetables, fish, meat, seafood).
IF is just a pattern of eating. It has noting to do with the types of foods you choose. I believe you're conflating IF and your LCHF preferences.
What part of LCHF includes potatoes and rice?
ETA: my point was that you can practice IF and be low carb, keto, follow IIFYM, etc. One has nothing to do with the other.
Yeah, I think fruttibiscotti is misunderstanding what IF actually is. There's no rules/ lists/restrictions on what kinds of foods you can eat-IF is only about calorie timing. I've done ADF, 5:2IF and now 16:8IF, but CICO is still what matters for weight loss, weight maintenance and weight gain.
OP asked if there is a difference in meal timing. I answered yes...and gave a couple of intermittent fasting studies demonstrating results. So, you can use whatever food regimen (vegan, vegetarian, DASH, low carb, high protein, etc) in combination with intermittent fasting (which has shown positive results in weight loss).
I think it's misleading to say that meal timing leads to weight loss. It's actually that meal timing can help with satiety and sticking to goals which can help with weight loss.
So, it comes back to doing what works for you.
FWIW, I love IF and eat that way naturally so it worked well with my calorie limit when I was in deficit.4
This discussion has been closed.
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