Intermittent Fasting Studies 2019 - Science Behind Fasting

Thanks for sharing.

I typically do 16/8

J72FIT wrote: »

It is my understanding (and someone correct me if I'm wrong), that it takes 12 hours to enter the fasted state after your last meal. Fed, post absorptive and then fasted. So depending on when you last ate, you probably are not fasting while you are sleeping...

It really depends on the researcher. A decade ago, fasting in literature would almost exclusively refer to things like alternate day fasting, while things like IF would be called time-restricted feeding. I think literature still tends to favor calling it time-restricted for patterns like IF.

Depending on what is being examined, I'd imagine there is a range of times that people's systems change and showing a more fasted profile.

I’m fairly new to IF. It’s been about two weeks. So far I’m really enjoying it. I don’t find I’m hungry or maybe my mind is just refocused because I’m so determined to fast. I was going for 16:8 but I actually do 18:6. My morning routine of getting kids ready and to school then straight to the gym (I get so jacked when I go before I’ve eaten), then home and I eat by 12:15 and stop after 6. I’m not even craving snacks at night so far so it’s amazing. Very easy to create a deficit when you don’t snack in the evenings. Just a *kitten* tone of water. The only downfall is I end up waking at night to pee. Lol. I’ve also cut out coffee. I absolutely love French vanilla creamer and one day I measured how much I add to make it creamy and so yummy and I was disgusted at the amount of calories it was (150!!). So I said forget it and just don’t do it anymore. Well actually I did have a cup yesterday but only because my calories were so low. So now it’s a treat rather than 4 or 5 a day using up my daily allowance of calories.

@pierinifitness I just watched the video regarding the studies on IF and it makes so much sense. I’m so excited to be on this journey and I’m going to join the group thank you.

So from the video, he talks about cals the same on the first study... does that mean the same deficit? what was the weight loss vs. in each group not just BF% loss? That will tell you the size of the deficits. Maybe the group that lost more bf% had higher cal needs, so eating the same amount as the other group would cause them to lose more weight and fat... should be based on deficit, not just cals in.

Tthe second study does make sense about naturally eating fewer cals following IF, since you only eat in a shortened window.

I apparently do 16/8 because I have breakfast at my desk just before 9 and dinner right when I get home 18:00 latest.

Good advice! And to realize that one way of eating that leads to good results is not inherently more reflective of discipline or what not than another that also leads to good results, of course.