Intermittent Fasting and Goalposts
I may come across as harsh on Intermittent Fasting (IF) and I'd like to be clear about something. I'm not saying IF will make you gain body fat or die a slow and painful death. I am saying the quality of evidence presented in human studies suggesting it will benefit you somehow is #weaksauce. Further, I don't really like the idea of huge refeeds. Like, how can 2000 kcals in one sitting be remotely healthy?

Metabolic. Mayhem.

You may have noticed many guru's sliding away from "intermittent fasting" and "skipping breakfast" and toward promoting a more circadian-appropriate feeding pattern. That's because it's about when you eat, not the precise duration of the feeding window.

The studies have been done:

Which brings me to the current IF study #weaksauce du jour and it's implications. 

Effects of 8-hour time restricted feeding on body weight and metabolic disease risk in obese adults: the worst possible outcome lol (Panda, Varady et al., 2018)

The intervention was basically 16:8 intermittent fasting with a later eating window. The study had essentially no control group, so they compared their results to a "matched historical control group" which isn't really a thing in science.

Tl;dr: they ate less, moved more, and didn't lose any body fat. They lost 2.6% of their body weight, which appears to be water weight..? But more importantly, they were eating less, exercising more, and experienced no apparent improvements in nearly any measured biometric. No change in fat mass, cholesterol, triglycerides, glucose, insulin, etc., etc.

Actually, it's rare for none of these things to improve with even modest weight loss. In other words, it seems more likely that their "late Time-Restricted Feeding" regime may have been harmful, but the modest weight loss offset any actual harmful effects from manifesting. I think #weaksauce is appropriate in this #context.

Now go back and compare these results to the eTRF study, which was specifically designed to not be a weight loss study. Everything improved despite no weight loss simply by shifting the feeding window earlier.

Want weight loss? Jacobs & Hirsh.


That's all for now!

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