Fun with time-restricted feeding (TRF)
Jthanmyfitnesspal
Posts: 3,522 Member
I am inspired by a recent study that showed that, for fairly large subjects, and fairly modest weight loss (<5% of body weight), time-restricted feeding (TRF, aka "intermittent fasting") works about as well as calorie counting. Shock!
I've been using MFP for years and have done many cuts using a calorie counting approach. It definitely works, but it's a lot of work to keep track of what you're eating. I want to drop about 8lbs over the next two months (4.4% of my current weight). Why not try TRF?
For starters, I'm going to limit eating to an 8 hour window, typically 11:30AM - 7:30PM. During that period, I'll try to eat reasonably, not excessively (which obviously wouldn't work). I'm also going to limit "da beers." If I have one, I'll do it within the eating window, but I know I'll do better if I eliminate them. If I anticipate I'll be eating late, I'll delay my first meal accordingly. I expect I won't always get it just right!
Comments welcome:
- What do you think of the name "Time-Restricted Feeding (TRF)" relative to "Intermittent Fasting (IF)." Think it will catch on?
- Has anyone tried the 8-hour window approach? (It could be called an "8/16 IF," I guess.)
- Is it even better with logging, or can you safely eliminate logging?
If you're interested in the study, here's a link to the paper. I heard about it on the news, but I didn't look at the actual study until just now (of course). In fact, the study looked at a 6 hour and a 4 hour eating window, both of which were equally effective to induce weight loss. But, due to my schedule, those sound too hard, so I'll start with an 8 hour window. If it doesn't work, I can reduce it to 6 hour.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9407646/
I've been using MFP for years and have done many cuts using a calorie counting approach. It definitely works, but it's a lot of work to keep track of what you're eating. I want to drop about 8lbs over the next two months (4.4% of my current weight). Why not try TRF?
For starters, I'm going to limit eating to an 8 hour window, typically 11:30AM - 7:30PM. During that period, I'll try to eat reasonably, not excessively (which obviously wouldn't work). I'm also going to limit "da beers." If I have one, I'll do it within the eating window, but I know I'll do better if I eliminate them. If I anticipate I'll be eating late, I'll delay my first meal accordingly. I expect I won't always get it just right!
Comments welcome:
- What do you think of the name "Time-Restricted Feeding (TRF)" relative to "Intermittent Fasting (IF)." Think it will catch on?
- Has anyone tried the 8-hour window approach? (It could be called an "8/16 IF," I guess.)
- Is it even better with logging, or can you safely eliminate logging?
If you're interested in the study, here's a link to the paper. I heard about it on the news, but I didn't look at the actual study until just now (of course). In fact, the study looked at a 6 hour and a 4 hour eating window, both of which were equally effective to induce weight loss. But, due to my schedule, those sound too hard, so I'll start with an 8 hour window. If it doesn't work, I can reduce it to 6 hour.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9407646/
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Replies
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If you aren't in a consistent weekly calorie defict you're wasting your time with eating windows. They only work if it causes you to take in fewer calories over time4
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I'm familiar with that study and it's well designed imo. If your count calories and restricting calories there's no point to any data doing TRF because you won't know whether you lost weight because of calorie restriction of TRF. This only works in ad libitum conditions.
One of the limitations of this study was that it wasn't a crossover design where the participants acted as their own control group, so if you count calories you could design it where one side is calorie restricted and the other is ad libitum, just a thought.2 -
The benefit, if any, to IF is by cutting snacking, boredom eating, etc.
Definitely effective for some people. But it still runs on the engine of calorie restriction.
Some people will notalorie restrict on IF - and therefore will not lose weight.
Certainly worth a shot if you’re interested and if you think your eating nehaviors would benefit.3 -
Well, sure. It works the same way IF YOU ARE IN deficit.
Meh, it takes me all of 2 minutes to log my food on most days. Doesn't seem particularly onerous to me.
Any kind of "intuitive eating" thing I've tried in the past just is not effective. I have to see those numbers...numbers...numbers...
I used TRF for the first 45 years of my life, mostly just skipping breakfast and eating two largish meals. I now eat two largish meals and a snack in between on most days. I just don't make the Rule of a certain clock time.3 -
I think I could easily overeat in just 8 hours per day. It would likely stress me out, like: I only have 8 hrs! What if I get hungry! I need crisps!!! I would certainly gain without logging and restricting the eating window.
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I know my faults, and one is hedonism. If I went to TRF, and believed that was the only strategy I needed, I would be trying to game it, and eat as much delicious food as I could in my eating window. I can eat really, really a lot of calories in a short time - even now, after years of maintenance - and enjoy it.
Not everyone is wired that way, and it makes sense to me why, in a large-group study setting, TRF would result in better weight loss/weight management for a fair segment.
If it works, and makes counting unnecessary, that's a great outcome. Wishing you excellent results! (Let us know what you find, if you're willing, eh?)3 -
Might result in larger deficit than desired because you're trying hard to eat the least you can get away with.
Might result in smaller deficit than desired because you "naturally" eat a bit more than you need to during your eating hours; but you manage to cut a bunch of calories by eliminating problem behaviors such as kate night snacks or binges especially when tired--issues that appear to be fairly ubiquitous
Might result in no deficit because of the same setup depending on your "naturally"
Might result in a surplus and weight gain depending on your "naturally"
Will have a very good chance of resulting in weight gain if you're me and throw in an extra snack at 8pm just as a safety net against going hungry later.
I mean when I'm traveling I sort of do something similar to control the weight gain: substantial breakfast and then avoid eating the rest of the day as much as possible to leave room for dinner while generally trying to be active.
The only method that works is the one you're willing to implement. And there is nothing wrong with trying alternatives you think have a good chance of success based on your knowledge of self.3 -
Counting calories is not good for my mental health so I don't do it...but I've had the IF strategy go both ways. One issue I've had with it is that when I get into my eating window I'm friggin' hungry and my natural tendency is to just eat without really paying attention...in such a case, I didn't gain weight, but I didn't lose weight either. It has worked for me when I remain mindful about the quality of the nutrition I'm taking in as well as keeping my meals and snacks during my eating window within the norms that I would usually consume...ie coming from maintenance, a normal lunch, my normal afternoon snacks, and my normal dinner and desert so my calorie deficit is coming from skipping the morning meal.
My preferred method (just me personally) when I want to cut some weight is to eat normally but basically cut out my snacks in the afternoon. I just get too ravenously hungry when I skip meals and then I overdo it and zero out my intended calorie deficit.
ETA: I do basically use IF in maintenance on occasions where I know I'm going out later and it will be a calorie bomb. It would work well for me for losing weight except for the fact that I just tend to go overboard once I get into my eating window and have a lot of difficulty controlling that.2 -
Yes, folks, TRF is just a way to lower calorie consumption. I didn't think it was due to some sort of alchemy! 🤔
I was finding that between breakfast and lunch, I was eating 80% of my calories for the day. I haven't been able to exercise as much lately due to the arrival of a NEW PUPPY, so I need to get back to my base plan to lose weight. It's hard to change your habits, so I thought a totally different approach might help. We'll see!
Eventually, the puppy will promote exercise, but at the moment, he requires a lot of extra care. Still, he's fun! 🐶6 -
Puppy pics or it didn't happen.6
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This is from two months ago and he’s already twice the size! Things are slowly returning to normal. Maybe better than normal, as he’s a fun dog!
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Super cute!!
:flowerforyou:3 -
fluuuuuuuuufffffffiiiiiiiiiiiiiiiiiiiiiiiiiie!
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He's lucky he's cute...3
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I IF by eating my calories within a 2 hour window each evening then 2 days a week I eat over a 8 hour window to give myself a break (track all food btw). I eat to fullness on these meals/ days. 2 hour window is normally around 800 cals and 8 hour window is around 1500. I am down 16kg in 14 weeks. I have twin toddlers so very busy and workout 3/4times a week and feeling awesome. More energy, skin and hair healthy. I’m consistently adding strength and sleep has dramatically improved. It’s not for everyone but I absolutely love it.1
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jasminelovestravel wrote: »I IF by eating my calories within a 2 hour window each evening then 2 days a week I eat over a 8 hour window to give myself a break (track all food btw). I eat to fullness on these meals/ days. 2 hour window is normally around 800 cals and 8 hour window is around 1500. I am down 16kg in 14 weeks. I have twin toddlers so very busy and workout 3/4times a week and feeling awesome. More energy, skin and hair healthy. I’m consistently adding strength and sleep has dramatically improved. It’s not for everyone but I absolutely love it.
How long have you been doing this? Issues usually show up only after some months. Short term (a few months, say), you can starve yourself silly with few repercussions. Long tern, not so much. Intermittent fasting can be great and works for many people. Just make sure and eat enough.3 -
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I do 16:8 or sometimes 18:6. I still keep track usually, but eat high fat/low carb so I tend to get full/stay full longer. I rarely eat my full 1500 calories so if I don't track for some reason (crazy day, whatever) I'm usually safe if I stay along the same lines of my normal meals.
The benefit for me is that I was a night picker/binger because I'm a night owl and usually work nights-- from home. An eating window kind of shuts me down so I don't give into mindless eating.
It also allows me to get my exercise in before breaking fast while I'm at my deepest point into ketosis.
For me I don't think TRE or TRF is necessarily gonna do it if you're not in a calorie deficit-- so just be wary of that.2 -
@MacLowCarbing : You make good points. I'm experimenting with not tracking, but I will start tracking if I think I'm either under-eating (not my problem!) or over-eating. You also make a good point about eating carbs. It happened over the weekend that I went to various events that served mostly carbs, so I carb'ed out! My weight was still even today, so no harm done, but TRF isn't magical: If you overdo it during your eating window, it won't accomplish anything!
I'm still experimenting what to do when I break my fast at around noon. I've tried eating my breakfast at that time (oatmeal) or my lunch (turkey sandwich). Either way, I seem to need something substantial at ~4pm and then a real dinner at about 7pm. Then no eating after 8pm, which is probably the most effective part of the regime, as you say.1 -
I've been doing this for a while. My typical eating window is from 11:00am to 7:00pm. I do drink a lot in the morning. I start my morning with a cup of warm water with the juice on 1 lemon. Not many calories so not really breaking my fast. Then a cup of tea before my morning coffee which I do add 1 scoop of collagen protein too. Also, not enough calories as I understand it to consider it breaking my fast. Then I eat my first meal around 11:00 - maybe later if I have a 2nd cup of coffee but that's rare. I always break my fast with good protein. Frequently it's a couple of hard boiled eggs. Eating this way with a small snack around 2:00 (apple and some nuts typically) then dinner in the 5:00 to 6:00 range. I feel that it really helps me with staying in my calorie range.1
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It’s getting easier to delay eating until noon. This weekend will be a challenge as I’m traveling with others. I can’t imagine going out to breakfast and just having tea. I’d spend the meal ogling other people’s food!1
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More updates that nobody cares about: I tried jogging yesterday morning and still fasted until noon. Despite the additional calorie burn, it didn't seem to change my level of hunger at noon: I've been plenty hungry every time, and this was no different!2
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Hello; I care. Doing the same thing basically, my eating window is usually about 2pm - 10pm (I'm a night owl), but sometimes I go 4pm-10pm.
I don't get hungry anymore in the day so usually I just have my coffee/egg/butter whisked up to break my fast, and that's good for me for a couple more hours. I think that has more to do with low carb/high fat than the IF though.
I've also found I enjoy doing my exercise before breaking fast. Granted, I still have mobility issues and my exercise is light (slow walking for 30-60 minutes) but I have way more energy in the day time now before eating than I used to.3 -
@MacLowCarbing : you are too kind!
I think delaying the first meal is helpful. I actually have more energy in the morning.
I think I need to track, though. Or at least adopt some rules about what I can eat. E.g, No sweets! People have been bringing them to work lately.0 -
Jthanmyfitnesspal wrote: »@MacLowCarbing : you are too kind!
I think delaying the first meal is helpful. I actually have more energy in the morning.
I think I need to track, though. Or at least adopt some rules about what I can eat. E.g, No sweets! People have been bringing them to work lately.
I try to track to 1) make sure I am keeping my macros balanced (mainly my carbs) and 2) to make sure I'm not going over/under my daily calories as I tend to still do when not paying attention.
I'm not quite there yet where I can keep track of it all in my head as the day goes on.
Oct-Dec. seems people are always doling out the sweets for Halloween, Thanksgiving & Christmas seasons lol. I remember getting through the office I used to work at while on a diet was like walking thru a mine field.
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I’ve experimented with various versions of IF over the last decade or more. What has worked the best for me is pretty much the 16:8 version (8 hr eating window), although I’m not super strict about the times. What I changed recently that has really helped, was to be sure to end my window right after dinner/dessert. I used to eat dinner, then kick back on the couch later with beer, wine, etc, which inevitably turned into more than one drink, plus the food that I wanted after the alcohol. I’d be eating frozen waffles slathered in butter at midnight. Now, I’ve only had a single drink in over a month, and no food after dinner, and I’ve lost 12 lbs in that same month. I’m hoping this will continue to feel as easy as it does. currently.3
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@lightenup2016 : I think you’re right about ending your eating with dinner. Those snacks in the evening are a killer. With alcohol, even worse. If I eat a “sensible dinner” (TM WeightWatchers) and leave it there, I’m usually OK.0
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Another "who cares?" update: I'm finding that fasting until noon isn't that difficult, but I won't automatically limit my intake during 12-8p to my daily weight-loss plan and thus I'm not consistently losing weight. I'm still going without tracking (since that was the point), but I'm trying to impose ad hoc restrictions about what I eat. We'll see if I do any better this week.
Well, there has been one other payoff, which is that I tend to want to get going in the morning to distract from the fact that I'm not eating breakfast. That sentiment seems to carry on until lunch. So, not eating breakfast has been an early morning motivator. That's an unexpected benefit! And, the dog has been consistently waking me up around 7 for his morning walk. That's been a great way to get up.4 -
"Who cares?" Wait, what?!?
You've been around MFP for a good while now, @Jthanmyfitnesspal, and you've gotten comments on this thread from various other old timers (plus some newer folks). That suggests that people do care, or at least are interested.
I know you've been trying various things to try to find your right personal formula. That persistence and experimentation are traits I respect. They seem like good bits of paving on a path to eventual success.
I'm sorry that so far you haven't found IF alone to be the key that opens the door for you, but clearly you've already refining your plan. Good show! You're going to find your solution, if you keep experimenting and adjusting.
I'm (still) cheering for you to succeed!
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Just one person.
I gained 60 pounds eating about 5-6 hours a day, fasting 18-19. Lost 60 eating 12, fasting 12.
Clearly a personal thing.
Come back with your results. I'm curious.2
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