12 to 14 Hour Fasts, Do They Work?

divinehipster69 wrote: »

If you don't eat until later in the day, rather than fasting after eating the same day, you won't feel hungry after a certain amount of time. I used to intermittent fast/one meal a day kind of thing. After a few hours of hunger in the morning it goes away. If I ate anything I would actually be hungrier after a while.

AquaMeow wrote: »

So I have been fasting from 7pm to 7am for the past few weeks and at first it was tough (because I feel the hungriest in the evening).

I was wondering does anyone fast on here and has it helped or hurt your weight loss goals. And what do you do to beat your evening cravings if you happen to have nighttime munchies lol.

Comment Below

Phirrgus wrote: »

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

Dropout rates ranged from 0-65%. When comparing dropout rates between the fasting groups and continuous calorie restriction groups, no significant differences were found. Overall, the review did not find that intermittent fasting had a low dropout rate, and therefore was not necessarily easier to follow than other weight loss approaches.
When examining the 12 clinical trials that compared the fasting group with the continuous calorie restriction group, there was no significant difference in weight loss amounts or body composition changes.
Ten trials that investigated changes in appetite did not show an overall increase in appetite in the intermittent fasting groups despite significant weight loss and decreases in leptin hormone levels (a hormone that suppresses appetite).

A randomized controlled trial that followed 100 obese individuals for one year did not find intermittent fasting to be more effective than daily calorie restriction. [6] For the 6-month weight loss phase, subjects were either placed on an alternating day fast (alternating days of one meal of 25% of baseline calories versus 125% of baseline calories divided over three meals) or daily calorie restriction (75% of baseline calories divided over three meals) following the American Heart Association guidelines. After 6 months, calorie levels were increased by 25% in both groups with a goal of weight maintenance. Participant characteristics of the groups were similar; mostly women and generally healthy. The trial examined weight changes, compliance rates, and cardiovascular risk factors. Their findings when comparing the two groups:

No significant differences in weight loss, weight regain, or body composition (e.g., fat mass, lean mass).
No significant differences in blood pressure, heart rate, fasting glucose, and fasting insulin. At 12 months, although there were no differences in total cholesterol and triglycerides, the alternate-day fasting group showed significantly increased LDL cholesterol levels. The authors did not comment on a possible cause.
The dropout rate was higher in the alternate-day fasting group (38%) than in the daily calorie restriction group (29%). Interestingly, those in the fasting group actually ate less food than prescribed on non-fasting days though they ate more food than prescribed on fasting days.