Posted on 08/02/2019 7:21:31 AM PDT by ConservativeMind
Time-restricted eating is one variation of a hot diet trend that also includes intermittent fasting. According to Krista Varady, an associate professor of nutrition at the University of Illinois at Chicago, there are several types of intermittent fasting, including one meal per day, the 5/2 method, which involves five feast days and two days with restricted calories, and alternate-day fasting.
"With alternate-day fasting, people typically lose 3 to 8 percent of their body weight over three to 12 months," Varady said. And it can work with both low- and high-fat diets.
Weight loss is not the only benefit. In a 2009 study, most of the study participants also saw reductions in the so-called "bad" LDL cholesterol and in blood pressure. Other studies show decreases in insulin resistance, which is associated with an increased risk of Type 2 diabetes. And diabetes is a risk factor for heart disease.
But those who use time-restricted eating can lose weight without restricting caloric intake, said Dr. Satchidananda Panda.
"The science and the benefits of time-restricted eating are very different from those of other forms of fasting," Panda said.
According to Panda, time-restricted eating is based on the science of circadian rhythms, which control every hormone.
Panda also has shown that fruit flies placed on a time-restricted eating plan have hearts that appear to be 20 to 30 percent younger than their age would suggest. Fruit fly hearts and human hearts are similar.
"It works by slightly reducing ATP producing proteins of mitochondria in the heart and keeping the mitochondria healthy, which reduces oxidative stress," Panda said, noting that time-restricted eating gives the body time to repair itself. "Most of our studies are showing that the effect is on multiple organs and on the central nervous system. It's a positive feedback loop.”
(Excerpt) Read more at medicalxpress.com ...
Yep.
On a somewhat related note... For whatever reason, many people like to downplay the importance the active lifestyle of days gone by made in terms of kids and weight. They correctly point out that playing around doesn’t burn off THAT many calories (though certainly more than being sedentary0 and that can easily be undone by junkfood or candy, but that’s missing an important part - a kid who is out and about and doing things isn’t going to be constantly snacking while watching TV. Sure, he and his friends might get a snack during the journey, but that’s an entirely different level of caloric intake from the constant grazing that both kids and adults do these days.
The reason I asked is that research shows very few people can stick with extreme diets. (and I don’t know if keto is an “extreme” diet. I’m certainly not taking that position here). Diets like the Atkins diets and the South Beach diet were very effective in the short term but studies showed that less than 5% of the people who started them and lost a lot of weight were still on them two years later and had gained all the weight back. Diets which allowed people to lose the weight slowly but surely, combined with exercise, had the longest lasting effects. The extreme diets just require more discipline than most people can sustain more than a year or so.
Calorie reduction only lowers your metabolism and over time the body adjusts until you plateau.
More important, calorie-restricted diets usually result in not getting in the nutrients your body needs, nutrients that are necessary to break down fat in the body.
Urban myth.
Ah, ok, if you say so, let it be so. The 80’s called and wants their nutritional alive back
Advice
For later
Your advice may be the case for those who are morbidly obese.
But for those who just want to lose their “love handles”, Keto and IF is the best way to do it. Plus there’s no sagging skin issues.
That depends on whether your goal is weight loss or conditioning. At this point my goal is conditioning and I could never maintain the level of intensity and endurance I do now in a fasted state. Hard core circuit training and interval training are grueling. Fortunately it's a lot easier to keep weight off than to lose the weight initially.
I know for a fact that is simply not true.
Like many, I used to eat out of sheer boredom most of the time.
Doing Keto and IF is definitely a lifestyle change.
But what I’ve found is that I don’t go hungry during the day, where all I can think about is eating. Especially on the days where I’m really busy, I could go the entire day at the office without even thinking about food. That’s liberating.
And when I do eat, I eat until I’m full, and I’m fine until I break the fast the next day. Once you master it, it becomes easy to do. But you have to work yourself up to. Try to cut your carb intake gradually until you get down to under 20 grams/day. Try to increase your fasting period by an hour a week. If you do that eventually it will get easier and easier. But don’t just go into it full stop right away.
You are exposing your ignorance.
Study. Fast. Your opinion WILL change to knowledge.
Yes that is true. You have to know what your goals are.
What a stupid comment. You fast every time you sleep.
“Cutting carbs has increased my appetite for fruits & veggies.”
I have had the same result.
Before I went on a paleo diet and lost a lot of weight, I still liked salads and most veggies and fruits.
When I finished the paleo routine, we went on the Mediterranean diet. A couple of veggies or fruits are eaten with every meal. She prepares great fresh salads for our dinners. She eats the salads with her meal. I eat my share at the end of the meal.
Every meal has fruit and veggies with some good protein.
My wife keeps snack-able fruits, veggies, almonds and walnuts on a counter in our kitchen. We pass that counter before we get to the refrigerator and cabinet with other foods. So we snack when hungry, eating the fruits/veggies/nuts on that counter.
We never diet nor fast. My weight is basically the same plus/minus 3 pounds for 5 going on 6 years. My wife weighs the same as when we were married over 50 years ago.
Her lab values, according to our FP are like a female athlete in her 30/40’s.
My lab values are similar to a 40/50 year old guy in good shape.
We enjoy our glass of wine with our dinners.
Hence the term “Break Fast”.
Actually, I lucked out in that was pretty much the pattern I used 12 years ago when I decided to get in shape again at 49. I really never ate breakfast or lunch but I would snack all night after dinner. I stuck pretty much to the one meal a day routine, cut way down on carbs and cut out all the snacking. I also quit drinking anything with more calories than zero. Further I began a regular exercise routine. At least 4 days a week. I started out doing weight training and cardio on alternating days but then discovered I liked doing them on the same day, so I would do the weights in the morning and cardio at night 4 days a week, resting on the in-between days. (at least until I started circuit training which is the absolute best for burning body fat but you have be in pretty good shape already to do real circuit training. )I generally do circuit training from March to June when I’m trying to really rip up.
LOL Who has to be "equipped" to fast?
One of the best things I did was to eliminate soda, I was drinking a lot of diet soda, I learned I was probably better off drinking the sugar ones.
So I started drinking Perrier, because it has the right level of carbonation for me. So if I feel some pangs when I’m fasting, if I drink some Perrier, it goes right away.
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