From all of the published human studies and "n=1's" I've seen on online forums, intermittent fasting is #nothingsauce. Don't @ me.
When people lose weight via IF, it's because of caloric restriction. There's no metabolic advantage, and if anything, maybe the opposite. Restricting your feeding window to a very short period = metabolic mayhem.
2000 kcals in one sitting?
I believe "early Time-Restricted Feeding" #eTRF showed promise in that recent study because of the "early" part; no so much on the "TRF" part. I believe this, in part, because the large majority of our population suffers from some degree of circadian arrhythmia. Social jet lag, too much artificial light at night, skipping breakfast, etc., etc. An EARLIER feeding window is one way to re-align circadian rhythms.
It STARTS with Sleep. Wanna improve body comp and make mindlessly better food choices? Fix your circadian rhythms.
Now onto the one of the weirdest, but potentially most revealing human studies on time-restricted feeding...
Time-restricted feeding influences immune responses without compromising muscle performance in older men (Gasmi et al., 2018)
12 weeks, 4 groups: older (50-ish) and younger (20-ish) men, TRF vs. control. GOOD STUDY DESIGN SO FAR.
But of all the IF variations, they selected the most odd, imo, basically looked like the Ramadan model: light early breakfast, no food all day, then biggest meals after sunset 2 days a week (Monday and Thursday); and eating normally the other days. In other words, the opposite of eTRF.
Aaaaand what happened?
Wait for it...
wait for it...
Actually, maybe even the opposite. Protein intake went up in both TRF groups and down in both control groups, which may have preserved muscle power. That is, TRF didn't result in a decline in muscle power possibly due to the changes in protein intake. Had this protein differential not occurred, TRF may have induced a decline. No bueno. Not just "not a panacea," but actual impairment.
"Emerging evidence suggests that daily periods of feeding and fasting are a dominant determinant of diurnal rhythms in metabolic pathways" #eTRF FTW
ADF seems like one of the more "natural" forms of IF, wherein you eat a little less one day, a little more the next, wash, rinse, repeat. On average it turns out to be about a 20% caloric restriction.
"late Time-Restricted Feeding," #lTRF, or skipping breakfast = "This design is set to disrupt the natural internal clock of cells and especially muscle cells, since their working time is set during the daytime" WHY WOULD YOU DO THIS?
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