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 ...
That makes no sense because metabolism merely dictates the amount of calories out. It's the key component. Your metabolism will account for about 60% of the calories you burn in a day, your exercise will account for about 30% and the digestive process itself accounts for the other 10%. Thus the best way to burn more calories is to increase your BMR. That's why personal trainers now focus as much on weight training as cardio for clients who want to lose weight. The more muscle mass you have the higher metabolism you will have. Increasing muscle mass will help burn more body fat (in the long run) than steady state cardio.
I would also note that if you suddenly try to lose weight by cutting calories from 5000 a day to 1500 a day your body will respond by slowing your metabolism to a crawl because it thinks it is suddenly starving and will try to conserve energy in response. Thus, you won’t see the results you want to see. You have to do it gradually. Whenever someone tells me they have decided to cut weight and have cut down to 1500 calories a day and are now spending an hour a day on the treadmill or some other cardio machine I know immediately what the result will be. They will see very little in the way of immediate gains and will burn out in a month and give up.
all of the things you point to are merely methods and variables that have to do with increasing calories out. Increased metabolism increases calories out. That’s why focusing solely on calories in is a fools game.
Restricting my food to a window - I use 6 hours - has affected how much I eat. Once my body got used to it, I could simply eat less and not miss it.
all of which are variables.
I’ve been mentally preparing for the cut because I know what it’s going to take!
Among the reasons I decided to get back in shape, in no particular order:
-I knew I was getting close to the age where it becomes extremely difficult for men to get back in shape.
-I wasted the best physical years of my life being overweight (ages 26-38) and I wasn’t happy with that.
-I looked at my peers and said middle age doesn’t have to be like the people in the animated movie Wall-e.
“Fasting results in weight gain because the fatso has not learned either dietary control or choice of less calorie dense foods.”
BWAHAHAHAHAHAHAHAHAHAHA!!!!!!!!!!!!!!!!!!!!!
Deep breath.
BWAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Don’t lecture what you don’t know. This basic rule for life brought to you by Mr Rogers. And thank you for the good laugh!
Try doing an hour of intense interval training - You will certainly "miss it". That's the conundrum of cardio - it increases your hunger past 11. If all you want to do it decrease body fat you are on the right path. If you want to increase your fitness level if becomes increasingly complex. And I'm not necessarily advocating increasing your fitness level to these extremes. It probably becomes counterproductive at certain levels. It just becomes intoxicating once you get really into it.
“You’ve got to burn more than you take in, period.”
Sort of. But you can make your car more or less fuel efficient. You can also create a situation where it is like a truck with dual tanks - you can empty one tank and not the other because the other one is not switched on.
My point is, essentially for older people you really don’t need carbs at all, unless you’re training for a marathon or need to do intensive exercise.
Now it’s true, that to make sure you get the nutrients you need, it will require eating some foods with carbs, but the carbs are not the thing you need.
One of the things that Dr. Berg stresses, is that you have to make sure you get in your daily requirement of Potassium, and that comes from eating vegetables. And he also says that your carbs from non-starchy vegetables shouldn’t even count against the limits imposed by the Keto Diet, mainly because the fiber offsets it.
Bless you brother. I’ve gone down the same path. We have the same objectives and you can certainly do it. I did. You’ve already done the hardest part. At 61 I can still spar for five, five minutes rounds at Muay Thai boxing, I can bench 350, squat 400 and deadlift 475 pounds- for reps. You can too. I currently weigh 190. During my “fat Elvis” period I weighed 265. Like I said earlier once you get into it, it becomes very intoxicating. I’m happiest in the gym. ‘nuff said.
In my 60s. No great desire to do intense anything training. Run regularly. Weight training. Ride horses. Hike.
At some point a person has to decide how fit they really want to be. I have no problem skipping meals, or running for 40 minutes before breaking my fast.
A lifelong competitive runner kept track of what gave him his best race times over his lifetime. Twice a day in his teens. Once a day until around 60 IIRC, then twice a day. I believe he was down to twice a week in his 80s.
I started running in 71. I’ve always been an endurance sort, not a muscle guy. Not a gym rat either. I’ll weight lifts at home but high intensity training turns me off. Diet and exercise, if one plans to do it for a lifetime, must be the sort one WANTS to do. So I’m a compromise. And I’m OK with being a compromise.
Intermittent fasting works for me. My wife would rather count calories. As long as it works. It is important to find a way one is willing to live for a lifetime. Otherwise you end up doing the yo-yo thing.
“Once a day until around 60 IIRC, then twice a day.”
That should be, then every other day. Bottom line to me is think “lifestyle”, not “diet”.
Sorry fatboy. Skipping a meal is not “fasting.”
Amen.
“Sorry fatboy.”
OK. We’ve established you are a moron, and a bitter, angry one at that. I hope someday you will grow up and learn to live with yourself and others. Life spent in anger isn’t worth it. Go eat a candy bar and tell yourself how smart you are. Even if no one else agrees.
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I’m laughing my ass off thinking about you not porking down a few pizza slices for lunch and claiming a “fast.”
Just push the chair back from the table a lttle sooner and lay off the potato chips and you will lose the weight.
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