A look at studies on how it affects growth hormones, testosterone, fat loss, muscle gain, and whether or not it's an eating disorder.
- Links and Sources -
https://www.instagram.com/micthevegan - @micthevegan
TIY Tiny House Channel: https://www.youtube.com/channel/UCYhthOBh4_459pAge62at8g
Hugh Jackman: http://www.menshealth.co.uk/food-nutrition/muscle-foods/mh-trials-hugh-jackmans-16-8-diet
Jimmy Kimmel 5:2:
Oxidative Stress and IF (25%, 175%): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4403246/
Plant-based diet increases telomere length:
High antioxidant consumption associated with low DNA damage:
5:2 IF and Flat Calorie Restriction Equal Fat Loss Study:
Alternate Day Fasting IF and Restriction Equal Fat Loss Study:
Ancel Keys Starvation Study: http://jn.nutrition.org/content/135/6/1347.long
Commentary on Refeeding: http://www.madsciencemuseum.com/msm/pl/great_starvation_experiment
Amen Ra 1,250 calories a day: http://www.amentaeliteathlete.com/the-amen-diet.html
Amen Ra on Rothkranz:
Vegan Gains clip: https://www.youtube.com/watch?v=odRRFq73ook
Plant Physique Anecdote:
BROAD Study Whole Food Vegan Weight Loss:
Fasting increases HGH:
Simnett Nutrition Intermittent Fasting Video: https://www.youtube.com/watch?v=uKDVGdn9xdc
Injecting Growth hormone didn't increase muscle: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821728/pdf/tjp0588-0341.pdf
16:8 Bodybuilder Study:
Test Rises on Ramadan: http://www.qscience.com/doi/pdf/10.5339/qmj.2002.2.12
IGF-1 Drops During Fasting:
Nutritionfacts.org clip on muscle and IGF-1: https://www.youtube.com/watch?v=-zkV3Fl5AAQ
BBC IF Trial IGF-1:
Animal Protein Raises IGF-1, Vegans Lower Study:
Anecdote of lost period on IF:
Decreased glucose tolerance in IF women only: https://www.ncbi.nlm.nih.gov/pubmed/15833943?dopt=Abstract
IF Eating Disorder Article Psych Today:
Healthlines 6 IF methods:
IF Helps with Eating Disorders Study:
Brain Autophagy in Short Term Fasting Study:
Rodents Pancreatic Cell Regeneration of IF:
PubMed Article on Pancreas Regeneration on IF:
While I thought I was going to be boring people such a long video, it appears that the main criticism was not covering more aspects of IF! Some things I cut out where how in many cases IF can change eating behavior to prevent overeating, how fasting increases cortisol (the stress hormone), more on autophagy (yes I pronounced it wrong, just glad I didn't make bigger mistakes), and more on defeminization of females during fasting. At the end of the day, it is just one video so I would like to maybe do a follow up some time that covers more of the effects on the brain, the insulin changes, and perhaps a look at whether those 500 calorie days are enough to trigger the effects of fasting. I do think IF can help a lot of people but that the general drift I get from proponents is that it CAN'T have negative effects which is simply not true. Thanks for watching.
defeminisation of women? I know almost nothing of intermittent fasting (though I did a longer supervised fast a number of years ago and it fixed my problem) but please understand that women’s hormones fluctuate because that is what they are supposed to do. There is a dramatic shift at menopause but there are still fluctuations even then. Those changes do not “defeminise” women. Please be more careful with what you say. I enjoy most of your videos and have eaten a McDougall style diet for about 30 years and have read all the books, met some of the docs etc. Also I am a health care professional. If you are correct that IF causes hormonal changes in women this does not cause them to become less feminine or less female. Perhaps some study on normal female physiology is in order. Thanks.
Personal Opinion: I don’t like the way you present yourself. Sometimes your behavior is really ugly. You present yourself like somebody who believes to be an expert on every topic you talk about and there’s a lot of populism in your voice. Even your sarcasm is more like a bad behavior. But, everything is alright as long as you have your followers. Right? ;)
I did IF for 1800 months 7 days a week without fail . I lost muscle size and fluid from my body but not much fat . Eventually my metabolism shut down and I was gaining weight only after eating very little food . It was good for the first two months after that my body went into some kind of starvation mode and slowed right down . I now eat whole plant based diet and I’ve lost over 20 kg and I’m at my usual tennager weight of 72 kg from 92 kg in just a few months , I feel good and my doctor took me off my blood pressure meds , I am going to eat a whole plant based diet with as much fruit as possible for the rest of my life . My I add that I sometimes eat 2 kg of fruit per day as well as vegetables and nuts and seeds and I can’t increase in weight and I eat from morning til night . No meat or dairy .
I do OMAD and over 7 months I went from 200 down to 155 pounds. I feel absolutely amazing in every way possible. More energy, more alert and focused and best of all sex drive is way up. My penis actually looks much bigger lol. Seriously! I fast Monday to Friday and on the weekends I eat relatively normal. I did lose some muscle but at age 53 the trade off is most definitely worth it.
Ok, it lowers testosterone? I had blood work done 3 days and 4 hours into a water fast and the results were out of this world. My testosterone was total 1976 and free testosterone was 556.
That's insane and nothing explains why it was so high other than it was from the fasting. I'm also over 40 and I was not blasting steroids so it makes no sense.
Maybe there's an explanation like maybe the blood work was inaccurate? Food for thought. Maybe I should do it again and see plus I did not have blood work before the fast but still. Crazy!
Hi! Got to you by seeing the Keto video on FB, on a Keto vegan FB group! I can't tell you how many people ask me or tell me that they're on keto every single day (I'm a health coach) and I am so fucking tired of answering that question or watching people lead themselves down the rabbit whole of yet another fad. But.. to the topic at hand. I've been doing a sort of IF for a while. On weekdays usually 14-15 hours, on weekends 16-20. Typically eating less on weekend, but I don't count calories and don't really give a crap, because I think calorie counting is a bogus system (but again getting off topic here) Overall, I like this style of eating. My cycle has actually improved, but that could be because I'm not really restricting myself, it's more like, how you said it, my eating schedule. I eat a very diverse, mostly raw, mostly locally grown diet with no processed foods. I am one of those people who actually enjoys a whole foods plant based diet and don't eat this way to look a certain way or impress anyone with my flat abs. I do LOVE the fact that I'm not contributing to the fossil fuel problem or water problems of the worlds as meat eaters do, and that no animals are harmed to support my food cravings. Thanks for the great service you provide to the world Mic. One day when I can actually flat out recommend a vegan diet to peeps through my own private practice, I will be sharing your videos with more and more people. In the meantime, will share on FB and with friends
I'm laughing at this video so hard because it's ludicrous xD. Many points covered do not show the complete details. Intermittent fasting is about eating all your food in a day in the shortest time possible, not about STARVING yourself XD. Second, on intermittent fasting you become lean, you don't build huge muscles because the growth hormone will not do the job alone obviously. What you do experience is high bursts of energy, that I can tell from experience. For muscle building the muscles prefer carbs and exercise obviously, what intermittent fasting does is make you lean. Get it together man. Geez! This is why I rarely rely on videos like this because they are so misinformed. I watch for the laughs really 😂
i feel like it needs to be pointed out, that in the field of nutrition, individual studies are near-worthless, even if they do help to convince viewers when you flash them up on the screen. conclusions in nutrition aren't made based on individual studies; they're made as data accumulates from large numbers of studies into the same phenomena, usually because there are so many variables which cannot be controlled for in each individual study. thus, saying "this study says X, hence X," is highly misleading, and unless you're going to cite multiple studies into the same specific aspect of diet, yielding the same result in each case, you should probably inform your viewers of what i've just pointed out. nutritional science is not like physics or chemistry, where most of the relevant conditions can be controlled. it's far more dependent on induction than either, and conclusions are drawn with far greater caution than the internet, yourself included, would have everyone believe.
Hello everyone! We are planning on launching an online coaching platform where people can learn to get lean and stay fit through💪 fasting. We are currently in the development phase and would like your advice on how we can best serve your needs. If you could complete this quick 3 min survey that would be amazing!! 😄 Thanks !!
Although fasting is not necessary for vegans, it is still insanely beneficial for mental health (24 hour fast once a week is best – it will not interfere with your circadian rhythms [Harvard study]). If you do both, you might just go Super Saiyan.
I lost 16 kilos in 6 months thanks to IF. I feel great, lowered my cholesterol and left the doctor impress. He was asking me to take statins for life, after he saw the results he said "keep on doing what you are doing". I do not know if it works for everyone, but i would definitely recommend it.
Thanks for this info!! IF works for me, however, I use it loosely. I tend to fast 14-17 hours from dinner-brunch. And I dont necessarily restrict calories. You know when you go out drinking, and the first time you pee, you "break the dam", and then you're in the bathroom every 10 minutes... lol. Thats how I am with food! I love to eat! So putting breakfast off a couple hours longer, while drinking water and tea, keeps me from over eating and snacking throughout the day. Seriously, if I have a healthy breakfast in the am, instead of being full/done until lunch, I find myself grazing! So thats why I believe IF works for me. Its pretty much my fancy placebo. God bless!!
I do 16:8 during the week but relax at the weekend and have lost a stone in weight and dropped 4 percentage points in fat in 2 months. For me it means I don’t snack in the evening which I think was my problem 😬 too many Bourbon biscuits!
Why do you quote animal experimentation results like if it was OK and even valid data to your analysis?
I subscribed to your channel after having read an article on Happycow, but it seems to me that you're not a vegan, just a dude having a strict vegetarian diet.
U certainly cherry pick parts of each study. For example
1. You first cited a study that shows IF does not result reduce oxidative stress, then proceed to cite the the study by Longo and Mattison that the life extension benefit of IF is not certain, while ignoring one of the findings cited in the study is that IF reduces oxidative stress. In addition to that, the paper reported a lot of benefits from IF that you somehow choose not to discuss.
2. You discredit the work of Kristy Varaday due to the fact she is an AF proponent and the author of an AF book. Obviously you did not apply the same standard to the BROAD study. Heck there is even a “Conflict of interest” section in the paper, detailing the authors are shareholders/directors in Plant Based Lifestyle Ltd.
3. The study showing IF does not elevate testosterone. The study also cited significant increase in leg press maximum strength and increase in arm& thigh muscle cross-sectional area (with significant fat loss) except there is no difference between control group. If the normal diet group isn’t gaining muscle either then IF is not the cause of not gaining muscle mass either.
I do IF. The main reason is to induce autophaghy. Secondarily to help reduce caloric intake. I eat mainly vegetables, some fruit, and very little meat. No refined carbs, no grains except for rice, no dairy. I have not noticed any muscle loss. I have noticed an increase in energy and mental clarity. Also i have increased endurance. I do a daily 6-18 and a weekly 5-2 type of IF.
Just another prove that you can find studies to support what ever you want. Go to Thomas DeLauer and he throws you dead with studies and biochemical explanations that show a ton of benefits of IF. But the biggest problem is just that people are highly individual and studies on skinny people like Mic have no meaning for overweight people with insulin resistance... When being overweight and insulin resistant and maybe on the way to getting diabetic one of the people to listen to is Jason Fung. Because you can lose wight on any diet, but to keep it off you have to change your insulin levels. And there fasting can seemingly be very helpful.
If you can stick to calorie restriction better with Intermittent fasting than regular diets then, go for it. But I'd say if you start feeling good and proud that you're not eating for a long time then I'd suggest to stop. I've had anorexia in the past and even now I still have to watch my behaviors so I don't slip back into that thought pattern.
i do 16/8 IF since 01/06/2017 . went down by around 10% body fat and workout only when fasting. my levels of energy are very high most of the day .i train 3 times a week, still having progress with weight and reps . [i train for several years now] not feeling hungry usually to the last hour of the fast. vegan based diet with no calories restriction. i guess around 2000-2800.blood test are great [lack of vitamin D that's all]feel like its the right way for me !
I wonder if any of these people that put out these studies actually try the protocol. i started doing IF when i was 48, then added Keto a year later. Not only did i lose body fat and gain strength, my lipid panels for the past 2 years were amazing. i do IF everyday, for the past 2 months OMAD. What lead me to IF is when I went to an orthopedic surgeon to discuss why I was unable to perform a body weight squat or lunge without pain in my knees. After some x-rays, i was told that i had severe arthritis and was told that I would eventually need a double knee replacement. The surgeon told me that he could write me a prescription to help with the pain and refer me to a PT, and this could prolong the surgery. I left thinking there had to be a better way. I ran across a research paper on Autophagy and how to promote it. The rest was history. Here is my Journey: https://www.youtube.com/watch?v=nEY6WRaJx0U
I tried the alternate day thing and found it difficult to follow. Then, I just decided adopt an everyday routine where eat all I need in a 4 or 5 hour window....it would be too hard for me to eat all I need in a shorter amount of time.
--It turns out to be the easiest routine to follow that I've ever tried and that also allows me to stay at the weight I'm at or to lose weight without feeling deprived.The reason it is easy for me to maintain full control is because I am really full, sometimes a bit too full, when I'm done eating all my body needs by roughly following Dr. Greger's Daily Dozen. If I see that I've gained a couple of pounds, it is simply a matter of cutting down on portion size a little to reverse that gain, especially by reducing the calorie dense ingredients like nuts and seeds and avocados a little. I still end up feeling very full and satisfied, and that feeling lasts for hours....I just drink plenty of water the rest of the day and never feel hungry before bedtime.
--I wake up early, drink about a quart of water, also drink a concoction of turmeric powder, matcha tea, fenugreek, and black pepper. Then I go to the gym, drink a small amount of black coffee when I arrive and some more water, then work out for an hour. The spice/ tea/ coffee puts some antioxidants in my system to help with recovery. I start eating when I arrive back home at approximately 7:30 or 8am and finish around noon or 1pm.
--It has helped me in a number of additional ways besides having full control of calorie intake...I sleep better with an empty stomach, I have more energy during workouts and throughout the day, and it improves my bowel regularity ...all of those things become an issue for many people my age (65). And, when I come home after exercise, I'm eager to eat and it's like Thanksgiving Day every morning.
The first thing I noticed about that every other day fasting was that on the fasting days, calories were allowed! That's not a fast. The other thing that you didn't go into all that much was that autophagy can help get rid of some of the crap in your body. Like fibroids. Which has become an issue for a lot of women.
You also mentioned Dr Amin Ra. I saw that video and what Markus Rothkranz said was that the reason that this guy is able to do this is because he's so clean internally. I myself have found that the cleaner I am the less food I need. The body just becomes more efficient the longer you eat a good clean healthy vegan diet. The theory is that it's not about calories it's about nutrients. If you can get enough nutrients into your body on 1500 calories then you know that's fine. I think that because we live in a society that is obese, yet starving (because of the standard American diet) that we place such a heavy emphasis upon calories.
In conclusion, I would like to say that whatever diet you eat, it's an individual thing. I noticed that you had two guests each one who had tried something similar to the Dr Amin Ra regime. One person had good results, the other not so good. (I would also like to say that you look very good. Your skin is 9 shades of amazing!)
For a good part of human life on earth people went for longer spans between meals than presently. If people don't get 3 meals a day and lunch is an hour or 2 late they whine and cry about it. Your body gets used to the schedule of eating and we would be just fine limiting ourselves to 2 meals a day and cutting our calories down.
All I can say is since stumbling across intermittent fasting I have lost 5 stone, I feel really good and am now looking at a vegan plant based diet diet. All I can say is it’s worked for me. Try it what have you got lose apart from weight. 1st I skipped breakfast and started eating at 11am now I’m on one meal a day at around 5 or6 pm, and have never looked back. It’s been about 2 years now but definitely worth a go!
That Amen Ra guy uses a very specific supplement blend you take daily. It makes up for the low calorie. The one hour a day thing is highly disciplined. I can't do it. Takes me two hours and I eat more. Who knows about the claims, but it works for getting cut. No loss of power. I have had tremendous success, anecdotally. Eating disorder? Discipline.
As someone who is looking to lose weight and watched videos on everything from, IF, OMAD, Calorie Restriction, Paleo, Keto, Plant Based etc etc, it seems that EVERY video has research it can point to about its benefits. So, I’m now stressed, eating more and not losing weight because of the utter confusion of it all 😂
I intermittent fasted for two months 16/8, break for one month then back on for four months and lost about 40% of my hair. I am a WFPB vegan. Since I have gone back to eating regularly, My hair has since started to regrow. And my period was all over the place as well. :( lesson learned the hard way. I did loss some weight, however I work out regularly and I’m vegan so I really don’t think it was connected, especially since I am still losing weight eating on a normal schedule.
16:8 seems to have helped my problematic digestion. I have much less gas, discomfort, and regurgitation. Previously, I would feel full very easily. Now, I can eat as much or more in eight hours as in an entire day. Only time will tell if this improvement is from the eating pattern. I can also go without eating and not feel horrible (skipping a meal in the past could hit me hard). I feel like I have more energy and can consistently exercise better, which might be more of a result from having less digestive trouble than from having more available energy. I have not seen any other benefits or negatives after a couple of months. It is far from magical and YRMV.
Hi Mic! Love your videos! So informative, and actually based on science and reason.....very refreshing. :) I have tried IF, and it worked well for me in the context of my goals: improved gut health and a more healthy BMI. I did the 16/8 everyday for a few months, and I feel that the time spent not eating is really good for your gut health. I felt so strongly that I was doing good things for my body that I expanded into some prolonged fasting. Once I became a full-fledged Vegan, however, I had to stop IF b/c it was very hard to get enough calories. I now eat veg/fruit smoothies soon after waking, then more solid foods like rice, beans, grains and other whole foods later in the morning, and it seems to meet my calorie needs and sustains my energy more evenly. That's my experience. I would recommend IF to anyone trying to get some control over their eating habits and at the same time trying to improve things like weight, gut health, cholesterol or BP, etc......things that respond to dietary changes. :)
So what I got from this video is that IF could maybe be helpful for me as a type one diabetic but could also maybe be harmful to me as a woman. I guess I'll just keep eating like normal until more research is available lol
You increase muscle by resistance training, you lose weight by having a negative caloric deficit. Personally speaking I've been eating Whole Food plant-based diet for years and I've been a vegetarian since 2005. I even grow much of my own food, and eat 95% organic. This winter I worked out once a week, added more fats to a starch-based solution diet and I put on a ton of weight... with intermittent fasting my weight's been flying off and returning to baseline, and I feel so much better eating on a 16-8 feeding schedule. I'm drinking so much more water , and the desire to snack is gone which is basically mind-blowing for me. I'm increasing muscle only because I've been exercising more, gaining muscle and I have no idea if it has to do with intermittent fasting. Also my digestion is better because I don't have a traffic jam in my intestines all day; albeit that probably comes from a sedentary job. I'm a therapist so my work involves sitting, but now I don't have to sit on mountains of food... even if it's organic plants, consisting of everything from aronia berries, spinach to yams. Being overweight is just bad for you even if you're eating perfectly clean food.. I guess what I'm trying to say is that too much of anything is too much. Perhaps you can lose weight on a whole food plant-based diet by eating as much as you want and sitting around and doing nothing; however that initial progress has to plateau at some point. You can't compare Derek from simnett nutrition to a morbidly obese person who just gets on a plant-based diet and loses a ton of weight. Not very scientific but that's my two cents
Fasting is not eating anything for a period of time. Zero calories, period. How are some of those studies about fasting (cycling 175% daily calorie intake with 25%)? Timing of the meals is of utter importance, and I can't see anything about it in the study. It doesn't sound right to me... I do IF daily (whatever between 16 and 22 hours of fast) and most of the times I end up with minimal negative energy balance (so it would be more like 97%, 95%, 100%, 105%. 95% etc.). Would anyone call it starvation? I don''t feel like I'm starving. I don't perform in sports like I'm starving. And sure as hell amounts food I consume doesn't bring starvation to my mind (3300-3500 kcal average daily!).
Starving can trigger epigenetic? Really? That is a misnomer. Epigenetic's is the study of genetic heritability and DNA memory. The Keys experiment did not involve fasting. It involved caloric restriction limited to pesticide laden starches for a period of time. At no point in that "starvation" experiment was any fasting conducted. It was conducted to mimic a semi-starvation diet during the a war. This was done when DDT and PCBS were sprayed on foods and highly processed starches like white bread and macaroni were used. Nice try tho. So nice of you to present a biased view that is making connections when there aren't any.
Mattan Lurie just intermittent fast. I’m vegan and I intermittent fast I’ve never had more energy and motivation in my life. Give your body a break from constantly digesting. You really have nothing to lose from trying IF especially if you’re vegan you’ll see results. Just try it for a week and see if you like it.
I would suggest that anyone interested in getting into intermittent fasting to read this book ("The Obesity Code by Dr Jason Fung"). It really explains every detail on nutrition and why and how the body hormones behaves and affects the body and quotes significant studies on humans during prolonged periods of time (years) that proved the effectiveness (or ineffectiveness) of tradition approaches and intermittent fasting
The various forms of IF discussed here make any assessment of the value of the protocol difficult to say the least. A comparable problem would be to ask if veganism were a grail or fail and then talk about examples of veganism that included a beer and potato chip diet, totally vegan but hardly meaningful. With respect to IF, there are scores of peer-reviewed scientific studies that support claims of its efficacy with respect to immunology, gerontology, and epidemiology. Read Valter Longo's book, The Longevity Diet. This kind of question in the headline approaches Betterridge's law. Hardly worth viewing.
Intermittent fasting is not an eating disorder. Intermittent fasting is a way to get in tune with your body. In other words only eating what your body needs. Intermittent fasting is not for vegans because you will more than likely not be able to get the calories and macro nutrients that you need. The main reason people follow this lifestyle is it provides focus and time freedom. It does not make any sense whatsoever to eat every 2 hours. If your constantly eating you are going to gain weight. Not the good kind either. If you give your body a break and fast It will flush out all the bad junk that your body doesn't need.
I wasn't paying full attention but did you miss the fact that many people believe that humans simply over-consume as we have made food so readily available. This constant state of metabolizing all day and into the night puts stress on the digestive system and our overall health. Intermittent fasting is supposedly the solution to help our bodies rest and fully metabolize our food. I know sleeping is resting but many people eat into the night and are still digesting when they are in bed. I do the 8:16 as it means I am not grazing all night and give my body plenty of time to rest. Also, another benefit is that it's super convenient when your morning schedule isn't taken up partly by breakfast.
he is just a biased nut. #another radical vegan. us meat eaters and vegans need to meet in the middle and work together to stop factory farming and cruelty to animals and so on. but by no means i am gona stop eating meat if i had a choice i would hunt my on food or bye my meat from a hunter that respects wild life or even bye meat from countries that have an over populated animal that is out of control and have to be hunted and shot to control the population. yes if everyone in the world became vegan the world would have big problems with animals over running areas of were we live.
Yes exactly, the thing I don't understand is how they think they are saving any animals by not eating meat? lol like it's not like they check their recent profits and just let random animals go free when they are selling less loolll. If anything all they are doing is creating less demand to breed more animals, so rather then save any animals they just preventing them from ever existing at all.
None of those studies were on the AMEN protocol particularly though, so the response to it is irrelevant. The foods/supplements, exercises, meditations (to clear the mind, lower cortisol) and time of which you do these things (using the circadian rhythm) do have benefits when practiced properly.
[11:19] _"…increased GH availability stimulated matrix collagen synthesis in skeletal muscle an tendon, but without any effect upon myofibrillar protein synthesis."_
— Actually, collagen synthesis in skeletal muscle and tendon is much more important than increasing muscle mass, especially as you age. That collagen synthesis will prevent muscle and tendon injury, thus your body will be able to channel protein synthesis to increase your strength rather than repair all the damage caused in your muscles, tendons and ligaments during exercise. This is a rather complex topic, so I recommend having a look at Keith Baar's work, researcher specialised in molecular exercise physiology, head of the Functional Molecular Biology Laboratory at UC Davis.
I thought about trying this because of the supposed benefits of building mitochondria. But with a long history of bulimia, it wasn't worth the risk. Restricting and rules would trigger me right back into the ED. I hope anyone with an eating disorder thinks about what they can and can't handle as far as food restricting. Staying clean is more important than fitting yourself around the lastest of countless miracle discoveries.
We should eat the caloric intake of our BMR divided into five meals a day or meals plus snacks to equal the same amount of calories. We should never be too hungry or too thirsty, so as to not overeat or become dehydrated and consume more water than the kidneys can process at a time. Focus on nutrient-dense, water-rich, whole, plant foods and superfoods. When our hunger signal goes off it means we need nutrients not calories. So when people eat empty calories the hunger signal stays on and people overeat causing obesity. Get your energy from nutrition and not from stimulation (no coffee/caffeine/sugar) and start an exercise training program and integrate some athleticism into your life. Establish goals for yourself. Learn how to properly fuel your body and activity level, and add or subtract things that don’t get you closer to your goals. Keep training and nutrition logs. I’m all about seasonal cleansing of the eliminative organs beyond this. Focus on essential nutrients more than calories though. 🌱🌱🌱❤️❤️❤️
16:8 has no real side effect, it can only do good. For me it helped stop binge eating stuff like crackers/peanuts/popcorn before sleeping (while watching TV). IF helps you plan your meals, eat the healthy stuff first and leave the junk out. I lost a little weight on 16:8, ate twice a day but in the first 3 months I felt like I'm gonna puke the second meal (I used to eat many small portions in the past, so switching to 2 big meals was hard) but that lead to me never eating junk food in bed while watching TV (for that I had to skip the second meal). I tested IF with friends and family, none of them could eat the portions I did, even people who were 18kg (40lbs) heavier than me, so this is not a calorie restriction diet at all, most people will not be able to eat it and if you can eat it easily and still stay hungry, you can just switch your most caloric dense foods to less dense, like removing 10-20% rice/bean and put more greens on the plate.
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