Understanding Insulin is key to weight control
Replies
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DallasFilby wrote: »RuNaRoUnDaFiEld wrote: »DallasFilby wrote: »I thought it was an interesting video, but I am pretty uneducated when it comes to nutrition and am only just getting started. My first thought regarding eating once per day is, how do you get enough nutrients such as vitamins, minerals etc? One thing that MFP has shown me in the short time I've been using it is that it takes quite a lot of work to get the RDI of vitamins and minerals and I can't see how you'd achieve this in just one meal. I would appreciate anyone elses thought's on this.
It is possible and there is nothing wrong with eating OMAD, but you don't have to. Meal timing is irrelevant to 99% of the population.
A lot of people like OMAD as it helps them eat fewer calories and some people find it helps them be less hungry also.
It does not do any thing else that this video claims to my knowledge and I'm still waiting on the OP to provide any studies to read.
Thanks! Some of the video's content went over my head. I'll have to rewatch and try and get a better understanding.
One thing I've found with MFD is that if you're calorie intake is below a certain level, it won't give you a daily completion result, instead it says your calorie intake is dangerously low and that MFD considers that kind of dieting dangerous or words to the effect. I'm guessing it wouldn't support a OMAD strategy.
I really wouldn't be re-watching that video, it was not a good source of information.
Even with OMAD you should be hitting your minimum calories. You will struggle to get enough fats and protein if you eat so low calorie.
They are the two macros you want to hit. See the goal number as a minimum. Then fill in the rest of your calories with any thing you like, I eat a lot of veggies to hit my micros and fill me. Then before bed I'll have an ice cream or some snacks.
It really is about finding out what works for you. The right way is the way that you find sustainable long term.
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I'm a fan of fasting for dietary adherence - it works for me but I'm happy to concede that it doesn't work for everyone.
But, I'm also clear that there is nothing special about fasting over a similar caloric intake spread about the day or week in any other pattern.
I spent some time searching studies in the hope that there was some metabolic advantage when (studied isocalorifically in humans) but it seems that this is not the case and, in fact a recent (2016) meta analysis shows.
http://www.mdpi.com/2072-6643/8/6/354/htm
Some key points:- 9 studies of >6 months duration collated.
- A total of 981 subjects
- results indicating neither intermittent or continuous energy restriction being superior with respect to weight loss
- The effects of intermittent energy restriction in the long term remain unclear.
- Blood lipid concentrations, glucose, and insulin were not altered by intermittent energy expenditure in values greater than those seen with continuous energy restriction.
Note: My google powers may not be the strongest, if others have better data/studies, even if they contradict this study - I'm cool with that. I'm here to learn.19 -
Interesting study @StealthHealth
I was surprised that there was no higher long term adherence with IF.0 -
@RuNaRoUnDaFiEld - yep me too but maybe it's because the subjects were assigned continuous restriction or IF.
As we see on these boards, some people like fasting (IF or 5:2 or whatever protocol they choose) and others hate it so it's plausible that many of the study participants were randomly dropped into a protocol which they didn't favour or enjoy and so they dropped out. Of course, you couldn't get the participants to choose because the randomised part of these trials is a pretty important bit.
I guess in practical terms, its up to us to experiment with what works best for us at any given time and goal (I use IF a lot but when bulking I used to drop IF and eat more frequently because cramming down masses of food in front of my perma-dieting wife was not a sensible plan for a harmonious household
) 5 -
www.ncbi.nlm.nih.gov
www.ncbi.nlm.nih.gov/pmc/articles/PM
www.ncbi.nlm.nih.gov/pubmed
www.ncbi.nlm.nih.gov/pmc/articles/PMC3
www.ncbi.nlm.nih.gov/pubmed/
www.ncbi.nlm.nih.gov/pmc/articles/PM
Here's some research for you all. Love this discussion. Just keep in mind I'm not just talking about losing weight.16 -
Findings are still in infancy...however, overall peer reviewed research seems to indicate no substantial difference between calorie restriction & IF. Some adherence issues with both & limited sample sizes. Only the abstract/summaries are provided, however this offers a useful overview.
https://www.nature.com/ijo/journal/v35/n5/full/ijo2010171a.html
http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00873.x/full
http://www.sciencedirect.com/science/article/pii/0002934394903026
http://ajcn.nutrition.org/content/102/2/464.short
http://www.sciencedirect.com/science/article/pii/S193152441400200X
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www.ncbi.nlm.nih.gov
www.ncbi.nlm.nih.gov/pmc/articles/PM
www.ncbi.nlm.nih.gov/pubmed
www.ncbi.nlm.nih.gov/pmc/articles/PMC3
www.ncbi.nlm.nih.gov/pubmed/
www.ncbi.nlm.nih.gov/pmc/articles/PM
Here's some research for you all. Love this discussion. Just keep in mind I'm not just talking about losing weight.
Erm, none of these are validated and peer reviewed articles. It's just a lot of dead links and header pages...15 -
LisaEatSleepRun wrote: »Findings are still in infancy...however, overall peer reviewed research seems to indicate no substantial difference between calorie restriction & IF. Some adherence issues with both & limited sample sizes. Only the abstract/summaries are provided, however this offers a useful overview.
https://www.nature.com/ijo/journal/v35/n5/full/ijo2010171a.html
http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00873.x/full
http://www.sciencedirect.com/science/article/pii/0002934394903026
http://ajcn.nutrition.org/content/102/2/464.short
http://www.sciencedirect.com/science/article/pii/S193152441400200X
The "marked recidivism" comment in the first science direct article is depressing. I guess losing is only half the battle.1 -
www.ncbi.nlm.nih.gov
www.ncbi.nlm.nih.gov/pmc/articles/PM
www.ncbi.nlm.nih.gov/pubmed
www.ncbi.nlm.nih.gov/pmc/articles/PMC3
www.ncbi.nlm.nih.gov/pubmed/
www.ncbi.nlm.nih.gov/pmc/articles/PM
Here's some research for you all. Love this discussion. Just keep in mind I'm not just talking about losing weight.
None of those links are to studies.8 -
I am pretty uneducated when it comes to nutrition or insulin.
But this is my experience : I have practiced 18:6 IF for 4 years. I feel better, I have more energy and I train WAY better during my fasted period.
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I haven't watched the video either, though have read some of the Fung articles. I don't profess to know enough about the science to fully follow either side of the argument. I agree with StealthHealth: no one approach to dieting is likely to suit everyone. I have found low carbing suits me very well and am now a healthy BMI for the first time in my adult life. YMMV.5
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http://www.fasebj.org/content/29/1_Supplement/117.4.short
Another meta-analysis (1975 to 2014), 6 studies explored.
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LisaEatSleepRun wrote: »Findings are still in infancy...however, overall peer reviewed research seems to indicate no substantial difference between calorie restriction & IF. Some adherence issues with both & limited sample sizes. Only the abstract/summaries are provided, however this offers a useful overview.
https://www.nature.com/ijo/journal/v35/n5/full/ijo2010171a.html
http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00873.x/full
http://www.sciencedirect.com/science/article/pii/0002934394903026
http://ajcn.nutrition.org/content/102/2/464.short
http://www.sciencedirect.com/science/article/pii/S193152441400200X
Some of those are not on even footings though, they were VLCD vs LCD rather than just IER vs CER.
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I haven't watched the video either, though have read some of the Fung articles. I don't profess to know enough about the science to fully follow either side of the argument. I agree with StealthHealth: no one approach to dieting is likely to suit everyone. I have found low carbing suits me very well and am now a healthy BMI for the first time in my adult life. YMMV.
That's the whole point, there is no one way.
Congratulations on your weight loss and finding your way of succeeding.3 -
That's not research - just a bunch of random links!www.ncbi.nlm.nih.gov
www.ncbi.nlm.nih.gov/pmc/articles/PM
www.ncbi.nlm.nih.gov/pubmed
www.ncbi.nlm.nih.gov/pmc/articles/PMC3
www.ncbi.nlm.nih.gov/pubmed/
www.ncbi.nlm.nih.gov/pmc/articles/PM
Here's some research for you all. Love this discussion. Just keep in mind I'm not just talking about losing weight.
Something to consider that might help you in your quest for knowledge OP.....
Which of these two methods have you been using?
A/ Searches for facts, truth and evidence - then reaches a conclusion.
B/ Reach a conclusion - then search for 'facts', 'truth' and 'evidence' to support that conclusion.
(Credit - Prof Steve Peters)25 -
RuNaRoUnDaFiEld wrote: »LisaEatSleepRun wrote: »Findings are still in infancy...however, overall peer reviewed research seems to indicate no substantial difference between calorie restriction & IF. Some adherence issues with both & limited sample sizes. Only the abstract/summaries are provided, however this offers a useful overview.
https://www.nature.com/ijo/journal/v35/n5/full/ijo2010171a.html
http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00873.x/full
http://www.sciencedirect.com/science/article/pii/0002934394903026
http://ajcn.nutrition.org/content/102/2/464.short
http://www.sciencedirect.com/science/article/pii/S193152441400200X
Some of those are not on even footings though, they were VLCD vs LCD rather than just IER vs CER.
Yeah that one isn't completely related, but my point was to counter the woo!1 -
OP, the problem people are having with this is that there is no clear studies/data that shows that IF is better than any other regiment. It might be better for you, it's better for me, but it's not better for everyone.
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Ironandwine69 wrote: »OP, the problem people are having with this is that there is no clear studies/data that shows that IF is better than any other regiment. It might be better for you, it's better for me, but it's not better for everyone.
Pretty much.3 -
Please show results of each of the plans you follow. At 39 I'll compare my physique to anyone and my blood work too. Main stream has pushed this western type diet to all of you becouse it is a cash cow for them. In reality obesity, diabetes, high blood pressure, heart disease, cancer can all be mitigated through fasting. If you haven't researched or tried it you really shouldn't comment.
What would it prove if we compared our results against yours? That your goals are different? That you have been at this longer?
I have done IF.. it was terrible for me. I was constantly hungry, had horrible breath and always tired. 3 large meals are much better for me and I never saw improved loss with IF.
But if you want how about you compare fung against the likes of Dr. Layne Norton, Dr. Brad Shoenfeld, Alan Aragon, Eric Helms, etc... they are all in the bodybuilding world and have education in the field.
ETA: I am down 50 lbs and about 16% body fat. I didn't, until recently, want to cut lower than that.. so I am now working on that. I don't compete or what to. But if you want, come into the bodybuilding section and you will have more people who are in that world.5 -
I did IF protocols for my weight loss phase and then a few years of maintenance (ADF, 5:2IF and then 16:8 IF). I also controlled my calorie intake during that time, and always made sure my calorie intake lined up with my weight management goals.
I no longer do IF because I got bored with it and I'm still successfully maintaining my 50lb loss and better health markers. Per my daily weigh-in this morning my bmi is 20.3 and blood work I had done last month, while no longer doing IF, put my fasting glucose at an 86 (used to be a pre-diabetic before the weight loss), total cholesterol at a 165, triglycerides at a 62 etc etc. I have records of all my blood work for the past 4 years of maintenance and they've stayed pretty similar, with or without IF being a factor.
As far as appearance goes-no noticeable difference with or without IF as well. I'm almost a 39 year old mom of 3 kids who doesn't have an interest in looking a certain way. I walk a few times a week for health and that's good enough for me. I fit in my size 4 jeans nicely and after almost 15 years of marriage my husband and I still go at it like rabbits, so it's all good
I enjoyed doing IF for a while but it didn't do anything magical for me.7 -
Colombia university has studies to back this up. If your running marathons fasting may not be for you but you should look into ketosis dieting. Fat give you more sustained energy for your run.RuNaRoUnDaFiEld wrote: »Please show results of each of the plans you follow. At 39 I'll compare my physique to anyone and my blood work too. Main stream has pushed this western type diet to all of you becouse it is a cash cow for them. In reality obesity, diabetes, high blood pressure, heart disease, cancer can all be mitigated through fasting. If you haven't researched or tried it you really shouldn't comment.
You didn't answer my questions.
Physique has nothing to do with anything. I think my endurance running times would suffer if my physique was like your own.
Please show me the studies that IF is any better than cutting calories?
And to say you can mitigate cancer by it is just dangerous and stupid imo.
Even though I enjoy a good fasted run, carbs give me energy for cardio, personally.
You do realize the world is made up of very unique individuals, right?7 -
Please show results of each of the plans you follow. At 39 I'll compare my physique to anyone and my blood work too. Main stream has pushed this western type diet to all of you becouse it is a cash cow for them. In reality obesity, diabetes, high blood pressure, heart disease, cancer can all be mitigated through fasting. If you haven't researched or tried it you really shouldn't comment.
Ah yes the true sign that somebody is completely ignorant to somebody else's needs and wants. The whole "one size fits all" plan that many trainers dole out because they don't want to actually find out what's best for other people, they are just concerned with what worked for them. These are always the people too steer clear of because they will push their diet and exercise on you like the plague and ignore everything you tell them.
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...wait- did this bro actually say CANCER can be mitigated by fasting?
... Well you better call MD Anderson and tell them the good news! I bet they cant wait to hear all about your research!!13 -
someone wanna explain the quote button to OP?1
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TavistockToad wrote: »someone wanna explain the quote button to OP?
No need to quote people, we're all wrong and it's easier to throw garbage to the wind rather than admitting he doesn't have any evidence.
It's telling that rather than debate the merits of the points others made he immediately wanted to compare physiques, as if everyone has the same goals.17 -
MommyMeggo wrote: »...wait- did this bro actually say CANCER can be mitigated by fasting?
... Well you better call MD Anderson and tell them the good news! I bet they cant wait to hear all about your research!!
He certainly did.
We are still awaiting the research links.5 -
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The key to weight control is adherence. Period. If IF and lower carb are sustainable to you then that's what you need to do. I've done both during competition prep and it did not work for me because it was not sustainable.
Insulin is an important factor to people who have medical conditions.8 -
I came across an article the other day talking about long term sustained weight loss and discovered the National Weight Control Registry. There are a bunch of links that dive into the various factors behind actually sustaining weight loss and they range from psychological, behavioral, exercise, and the type of diet. As for diet there was no one method that had a higher percentage of success. I hope they continue to add to and expand their research.
http://www.nwcr.ws/Research/default.htm10 -
MommyMeggo wrote: »
wow, look at the weight loss, did they use OMAD to lose?!22
This discussion has been closed.
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