I'll just leave this here https://t.co/WeMdfeU9ss
— Bill Lagakos (@CaloriesProper) July 29, 2018
If intermittent fasting (IF) works for you, awesome. If not, don't worry, you're not missing out on much. The above study was a year long and showed no difference between IF and plain old just cutting out some junk food. IF group lost 8 kg, regular dieters lost 9 kg.
"Intermittent and continuous energy restriction resulted in similar weight loss after one year in men and women with obesity."
In this study, the IF protocol they employed was most similar to 5:2 wherein you eat normally for five days a week and consume minimal food on two non-consecutive days.
"Feeling of hunger may limit long-term adherence to intermittent energy restriction." [this seems somewhat unwarranted because, well, they made it a whole year which is pretty "long-term," imo] [although they consistently reported higher feelings of hunger which may be unpleasant]
Backlash to the above tweet was savage lol and a lot of people cited a 2016 study with which I was familiar... that doesn't really make their case...
HEADLINE vs. STUDY, people
disclaimer: if you're hell bent on IF, I'm still a little biased toward #eTRF
A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity (Catenacci et al., 2016)
In this study, the IF protocol was no food every other day. Literally.
HEADLINE: "changes from baseline in % fat mass and lean mass were more favorable in ADF"
Baseline Week 8 Week 32 Change
... ... ...
No difference in fat loss and greater loss of lean mass. But but but the headline said more favorable changes in ADF! LOOK AT THE DATA, PEOPLE. ADF group also exhibited modest elevations in fasting glucose and insulin from baseline, despite the weight loss :/
"If intermittent fasting works for you, awesome. If not, don't worry, you're not missing out on much."
That's all for now!
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