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:
- Jacobs & Hirsh showed that eating all your food for breakfast is more conducive to weight loss than eating all your food for dinner.
- Melatonin sensitizes the system, priming your body for optimal nutrient partitioning in the morning.
- Metabolism is gimped at night.
- "early Time-Restricted Feeding" (eTRF) works even in the absence of weight loss.
- Your metabolism is naturally more ketogenic with an earlier feeding window.
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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