New study on intermittent fasting with provocative findings.
16:8: you eat in an 8h window every day and fast for the other 16h

Now 16:8 is very interesting, bc it involves more than just fasting. It also plays with the circadian effect of eating, what time of day u eat.

Fasting can help people lose weight and improve metabolic parameters. and it seems to come down to calories.

So for at least some people blocking out time without eating helps them cut down on total calories and that’s where the benefits are coming from. When you match for calories you don’t see a difference between people fasting and not fasting.

What time of day we eat may involve something more. Several studies suggest a benefit of meal timing that is not entirely explained by calories

Eating earlier in the day, in the morning and early afternoon, seems to be a bit better for our metabolism than eating the same calories later in the day or at night

people ate the same calories either in an 8h window before 3pm or in an 8h window after 11am. the people eating earlier in the day had improved Insulin resistance compared to those eating later even though the total amount of calories was the same

This also emphasizes what we said about fasting. both groups fasted about 16h a day, but only 1 saw the metabolic improvement. So these benefits that go beyond calories seem to be about the time of day we eat, not the fasting per se

the new study asked overweight and obese people to eat 25% less calories than normal for a year. on top of that, half of them were told to do 16:8 early in the day. The other half could eat whenever they wanted

everybody is calorie restricted, they ate the same amount of calories in both groups, but half are eating in that early time window, the other is eating whenever

At the end of the year, both groups had lost weight. Not surprising since they’re cutting calories. And there was no significant difference between the two.

They also looked at metabolic measures. waist circumference, blood pressure, triglycerides, cholesterol, fasting glucose and insulin resistance. All of those metrics improved in both groups, with no significant difference between the 2 groups

so 16:8 doesn’t work? That’s overstating the results. There was no significant benefit of 16:8 when added on top of caloric control but maybe 16:8 only shows an effect if people are not cutting calories to begin with

Another possibility is that the difference in eating window between the 2 groups wasn’t very large. the group doing 16:8 ate in an 8h window, by definition, and the control group that could eat whenever they wanted, ended up eating in an 11h window, btw 8am and 7pm

So its possible that if the controls ate in a 16h window, from 8am to midnite, maybe we’d see a stronger benefit of restricting to 8h?

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References:
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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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0:00 New study on Intermittent Fasting
0:37 Fasting vs meal timing
2:19 The new study
3:23 What does it mean?
5:48 Does 16:8 work?
6:55 Does 1 size fit all?
8:57 A unifying model of nutrition

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