what is the theory behind 16:8 IF - why does it work?

A one paragraph description would be useful. I had assumed it was nothing to do with weight loss but was a bodybuilder thing to gain muscle in 8 hours eating while cutting fat in the 16, or something like that. The leangains guy seems to have thrown his toys out of the pram and I don't have the tolerance for long droning videos by a man in a baseball cap, so can someone indulge me ?

A theory is that our genes were forged in an environment of feast and famine when food was scarce.

Basically, fasting is what we are designed to do. Not eat little and often or three meals a day blah. blah, blah...

You could also try the search box on this forum.

Some people find it's easier to regulate their appetite with longer fasting and shorter feeding periods.

Also studies suggest that after a certain amount of time fasting (I believe it's about 14 hours but I could be wrong) you achieve certain hormonal benefits from fasting. Namely anabolic hormones such as HGH. It's also been shown to improve insulin sensitivity, normalize ghrelin levels which is referred to as the 'hunger hormone', and lower triglyceride levels. All beneficial things if you're trying to lose weight.

it is 18 hours, I believe, and production of HGH is increased by 80%.

You're welcome.

it is 18 hours, I believe, and production of HGH is increased by 80%.

You're welcome.

Show off.

Yes, can I help you?

basically it was initially intended to help body builders lose reserved fat while building lean muscle. The weight loss was a by product of this secondary to the decreased caloric intake during the fasting periods. They found that while cutting calories also helps to lose weight, after awhile people get tired of the calorie limitations and "fall off the wagon" so therefore this is not a sustainable way to keep the weight off. It was found to be a lot easier to have periods of feast and fast because this was easier to sustain over long periods of time. I personally am doing the 5:2 plan which means I eat well 5 days a week and do a 24 hr fast the other 2 days a week. So if my TDEE is 2130 calories a day and I have 2 days with no real caloric intake for that week then that automatically puts me in a 4260 calorie deficit for the week. Just a simple explanation...hope it helps

basically it was initially intended to help body builders lose reserved fat while building lean muscle. The weight loss was a by product of this secondary to the decreased caloric intake during the fasting periods. They found that while cutting calories also helps to lose weight, after awhile people get tired of the calorie limitations and "fall off the wagon" so therefore this is not a sustainable way to keep the weight off. It was found to be a lot easier to have periods of feast and fast because this was easier to sustain over long periods of time. I personally am doing the 5:2 plan which means I eat well 5 days a week and do a 24 hr fast the other 2 days a week. So if my TDEE is 2130 calories a day and I have 2 days with no real caloric intake for that week then that automatically puts me in a 4260 calorie deficit for the week. Just a simple explanation...hope it helps

Pretty good, thanks. I'm familiar with 5:2 and the reduction in weekly calories from 2 days of restriction.

Am I right in thinking there is no calorie restriction inherent in 16:8 ??

It can be applied while at a deficit, maintenance or in a surplus depending on goals.

basically it was initially intended to help body builders lose reserved fat while building lean muscle. The weight loss was a by product of this secondary to the decreased caloric intake during the fasting periods. They found that while cutting calories also helps to lose weight, after awhile people get tired of the calorie limitations and "fall off the wagon" so therefore this is not a sustainable way to keep the weight off. It was found to be a lot easier to have periods of feast and fast because this was easier to sustain over long periods of time. I personally am doing the 5:2 plan which means I eat well 5 days a week and do a 24 hr fast the other 2 days a week. So if my TDEE is 2130 calories a day and I have 2 days with no real caloric intake for that week then that automatically puts me in a 4260 calorie deficit for the week. Just a simple explanation...hope it helps

Pretty good, thanks. I'm familiar with 5:2 and the reduction in weekly calories from 2 days of restriction.

Am I right in thinking there is no calorie restriction inherent in 16:8 ??

Nope. Deficit you lose, surplus you gain. Leangains is not magic. It's just a different approach that works well for some (like me) and not so well for others. I am a capacity eater who can eat 3000 cals in one sitting without trying too hard. It's my nature. Lean gains helps me work with it instead of trying to fight it, but it doesn't change the basic science

No, you still have the calorie deficit in the 16:8 plan. I started with this one because I didn't think I could go a whole 24 hrs without food. Once I did this one for a week and didn't feel hungry, I decided to try the 5:2 plan. The way the calorie deficit worked for me in the 16:8 plan was after fasting for 16 hrs, I was not hungry nor able to consume a lot of food in that short 8 hr window. I did mine from 1800-0200 while at work. I would eat dinner, maybe some fruit and was full. After that it was 0200 and I could no longer eat until 1800 that night. Either way you choose, it has to work for you.

http://lmgtfy.com/?q=Leangains

LOL Love LMGTFY! Though I was interested in seeing some concise explanations of this subject too. Thanks to those who put it down into a 16:8 101 for us.

I'd never heard of it before speaking to tricksee, but realised this is my natural eating pattern, and only when I have started eating often, have I gained weight in massive amounts. I don't get hungry until about 4 pm I don't know why! But felt forced into eating at work etc. I am going to get back assertive and eat when I want!

Some people are less hungry in the morning but tend to over eat in the evening. If they don't eat breakfast then they are less likely to over eat for the day as a result as they have spared themselves the extra calories.

That's about the extent of why it works...

It's really just a way to stick to your calorie goal if it fits your lifestyle and eating habits better than eating more often.

^^this

I function better with absolutes - Don't eat during this time period. I cut out all weekday snacks for the same reason. I should add that I don't always do 16:8. I do it maybe 2 -3 times a week.

basically it was initially intended to help body builders lose reserved fat while building lean muscle. The weight loss was a by product of this secondary to the decreased caloric intake during the fasting periods. They found that while cutting calories also helps to lose weight, after awhile people get tired of the calorie limitations and "fall off the wagon" so therefore this is not a sustainable way to keep the weight off. It was found to be a lot easier to have periods of feast and fast because this was easier to sustain over long periods of time. I personally am doing the 5:2 plan which means I eat well 5 days a week and do a 24 hr fast the other 2 days a week. So if my TDEE is 2130 calories a day and I have 2 days with no real caloric intake for that week then that automatically puts me in a 4260 calorie deficit for the week. Just a simple explanation...hope it helps

Pretty good, thanks. I'm familiar with 5:2 and the reduction in weekly calories from 2 days of restriction.

Am I right in thinking there is no calorie restriction inherent in 16:8 ??

Nope. Deficit you lose, surplus you gain. Leangains is not magic. It's just a different approach that works well for some (like me) and not so well for others. I am a capacity eater who can eat 3000 cals in one sitting without trying too hard. It's my nature. Lean gains helps me work with it instead of trying to fight it, but it doesn't change the basic science

^ Good defiinition. It's more so for control purposes.... I frequently found myself hungry after eating multiple meals througout the day. There is nothing satiating about 500 calories to me. So, I switch to the leangains approach and have been at it for over a year and it is much more satisfying for ME eating a huge meal post workout.