New Study on Time-Restricted Eating and Weight Loss
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- Опубликовано: 28 июн 2024
- In this video, we will review data from a new major clinical trial investigating the impact of time-restricted eating on weight loss.
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- VIDEO DESCRIPTION -
A new randomized controlled clinical trial has been published in the New England Journal of Medicine that describes the impact of 8-hour time-restricted eating on weight loss in the context of a calorie-restricted diet. This video summarizes what time-restricted eating is, outlines the animal experiments that initially suggested that time-restricted eating could be a valuable tool for weight loss, and reviews the data from the new as well as older trials.
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- TIMESTAMPS -
0:00 Introduction
1:17 What is Time-Restricted Eating?
2:20 Time-Restricted Eating and Body Weight Regulation in Mice
3:46 New Chinese Clinical Trial on the Impact of Time-Restricted Eating on Weight Loss
12:18 Other Clinical Trial Data on the Impact of Time-Restricted Eating on Weight Loss
16:06 Conclusions: Can Time-Restricted Eating be a Valuable Tool for Weight Loss?
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Whether it works as a weight loss regimen or not,it seems that giving your body a rest from digestion is probably a good idea.
The body is either healing or digesting.
wether it works or not, your bank account benefits from intermittent fasting. In inflation times, that's a big victory !!!!
If youre not eating less, your food bills havent decreased...
I agree with you. This focus of this video is primarily directed at weight loss which applies to me. I also have metabolic syndrome and coronary artery disease with a 5 year stent.
So I would like to see a study or a YT video on the effects of intermittent fasting on the health issues I have.
I visited my cardiologist about 3 months ago and he wanted me to start Ozempic. I knew nothing about it other than the tv commercial of the obese woman singing a Disney or Broadway song while dancing.
I went home and did some research and decided that if I could change my food intake without Ozempic then my life would be better without the awful side effects of a drug.,
I started IF along with changes in the types of foods I eat because I’m dealing with multiple health issues. I love IF as well as not snacking and saving money on food. I have lost about 15 lbs of 50 in 3 months. It’s great. I sleep better and I enjoy light exercise. Good luck to everyone fighting disease.
No question, benefits are there for me.
I can't speak for any body else, I have personally lost 13 Kg with intermittent fasting 6/18 window and ketogenic diet. Reverse by pre-diabetes, have no more aches and pains, better sleep. I thanks Dr. Berg and Dr. Jason Fung for his lectures.
Newer research does suggest that smaller eating windows, particularly when combined with low-carb diets, could be more effective for weight loss and particularly for improvements in metabolic health. Will make a separate video about that research soon.
Thanks for sharing.
Cheers
Mario
Me too same
I am the same. 6/18, after that OMAD (one meal a day), carbohydrates -> almost zero, and it is works like magic. So i miss a video from Nourished by science: autophagy + ketogenic diet + omad :D but thanks for this episode also
Ahh the keto kult.
Tried it, utter tripe if youre physically active which explains why athletes dont adopt it.
Perhaps for couch potatoes keto works well.
@@dallysinghson5569 Seeing as you know so much; tell us then why ultra marathon runners can still become insulin resitant? I'm not keto btw so have no bias here.
As I scientist, I applaud your excellent explanation of statistical significance in a study. Very clear and thorough.
I lost 48 pounds (so far) intermittent fasting 18 hours with 6 hours eating window. It works.
Wow, congratulations. Yes, I do think a shorter eating window than 8 hours can be one secret to success, as is pairing TRE with low-carb, as newer studies suggest.
Cheers
Mario
How long did it take? Did you do anything else as well? I've lost 9lb in 4 weeks but the first week was 7lb so I'm worried about how fast or slow it will be
@@rosiehoy4736 are you in keto?
I eat twice a day, with circa 20 hrs of "fasting." I'm skinny. I lost 10 kg 22lbs in 4 months without trying. I'm skin and bones now. I don't think I have eaten as much as I do now. I try to eat 2500 cals a day, though I never get to more than 1800-2000. I don't attribute the weight loss to the fasting, but to the elimination of carbs. It seems like the weight falls off me if I don't stuff myself every day. Carbs stop fat burning. Sugar may barely be an energy, because it inhibits the body's ability to utilize energy. Sugar only makes you tired while all the calories turn to fat.
It's not about weight for me, but health. I frequently used to get these spells of dizziness on the way home. I believe it was related to food7hunger/blood sugar. That's purely a belief. I do get hungry at times, but I never get spells. The hunger is no problem. It comes in waves and disappears.
I started TRE on April 1. I weighed 193.0 pounds that day. Today is April 29, and I weigh 182.4.
I only eat between 3 PM and 8 PM.
Before discovering TRE I was counting calories. I was successful, but constantly hungry. Not to mention what a nuisance was the constant weighing of food and calorie value calculations. TRE was a game changer for me. Very quickly I moved to OMAD and been doing it for 4 years.
See, that's what I was talking about when I said that more substantially restricting the calorie intake window may provide a benefit. As you, I do not believe in calorie counting or any dietary approach that feels restrictive, as that just doesn't work in the long run for most people.
Warm wishes,
Mario
TRE worked really well for me.
18 /6 is my system I am a 2 MAD that is two meals in the 6 hour period . My wife is OMAD one meal a day . She is easily able to do this with little effort . I can’t do there you go same house similar but. Not identical foods , so many confounding items that may seem small ( she eats whole eggs I eat only yolks etc ) but there is no way to isolate such factors without difficulty. Ages both over 70 , walk 3 to 4 miles a day etc. but we both feel good and enjoy life as fit older but much younger looking , hey I am only a bit gray haired at 78 !
Just about everybody I've talked to who practices One Meal a Day or something similar has had nothing but good things to say about it. I'm often OMAD, sometimes two meals. This has worked GREAT for me...... high protein, high fat, low carb, restricted meals.
All my stats such as blood pressure and weight are much improved, and my energy levels are higher, even though I'm older.
I have been on OMAD for a year and it has changed my life for good. I have a feeding window of two hours. I will never come back to my old habits for anything in the world 😊
If the goal is weight loss, it's too bad that the study chose calorie restriction with TRE, rather than carbohydrate restriction.
I agree that would have been a more interesting design.
To make tre. Seem ineffective by big pharma.
@@nourishedbyscience not just more interesting, MORE relevant.
It’s the carbs and sugar that need removing. Eat keto in the eating window. Worked for me.
I lost almost 50 lbs by combining no sugar, lower net carb (50-100 grams a day), exercise and TRE. The TRE helped me get off the weight loss plateau.
My endocrinologist put me on a two meal a day (late breakfast and early dinner) diet 15 years ago. Mostly protein and fat with non-starchy carbs restricted to 30-40 grams a day. Lost weight and improved blood sugar and all other numbers and also just felt better overall. Turns out it was sort of a time restricted diet.
Yes, newer data published more recently does support the idea that TRE
Wow. Those were the days…Lucky you. He’d likely lose his license now
@@nourishedbyscience How low is low carbs and how is it different from no carbs at all? And traditionally, it is not recommended to skip breakfast, especially for a full-time working adult and child, then how such 8 hours can be allocated?
@@twchau326 Well, 16:8 TRE seems very easy for some people, and difficult to maintain for others. One way to do it is to gradually reduce the eating window. For example, if someone eats in a 15-hour window, with an early breakfast all rhe way to snacks after dinner, they could try to first cut out the snacks after dinner; then maybe try to have dinner an hour or two earlier. That oculd easily cut the daily eating window by 3, 4, or even 5 hours, and that may make a difference even if the eating window still exceeds 8 hours.
Cheers
Mario
@@nourishedbyscience I find that I do not get hungry in the morning. I can go from dinner at 5:30 the night before to not having breakfast until 10 am or even later. However my problem is the hour or so before dinner I find myself very hungry and have a problem not grabbing something to munch on as I’m cooking dinner. I guess it’s the activity level during the day that makes me hungry before dinner.
My grandfather was born in 1898. He lived to 98. His father was overweight and died of a stroke in his sixties. Grandfather unknowingly practiced TRE because he stated digestion is the hardest on the organs. He used terms like "fatty liver" and "cell maintenance" without having a clue about autophagy. He had lunch and dinner and ate whatever he could afford. Breakfast was for the children. He was lucky though, because he lived in a time with far less food choices and what was available was wholesome for the most part. Not like the bilge people are forced to eat today. So I'm a proponent of the 1898 Diet. Eat like an ancestor!
Thanks for sharing. My experience and what I have read, the gold standard is: 1/ Very low carb
Yes, there are newer studies showing that the combination of 8-h-TRE with a low-carb diet is quite effective, for both weight loss and cardiometabolic disease risk factors. I'll talk about these in a video soon.
Cheers
Mario
Exactly!
I don't think I'll ever forget the magic of accidentally (medical procedure and a busy schedule) doing a 24 hour fast and before breaking it, going for a run. My brain felt like it was suddenly healed from months, years really, of a weight on it. I've started doing things like this regularly now, knowing that autophagy I can give myself a great little autophagy kick right when I'm ready to break a fast.
Correct 100% but OMAD will be even better than this
To not eat something for some time is always healthy as is eating properly when you are hungry. The only problem I have with time restricting eating is that it has a predetermined plan when to eat and when not. That is the same mistake as the traditional way of eating three meals a day at predetermined hours no matter whether you are hungry or not. Like with drinking water to rely on thirst you can rely on hunger when to eat, if you eat healthy. ( Drinking sugary beverages or eating sugar keeps you thirsty and hungry all day long, no matter how much you eat, drink)
Towards the very end of (yet ANOTHER great) video, you addressed something that was running through my head the whole time I listened, and that is: there are many other benefits apart from weight loss that come from TRE and longer fasts. Also, I absolutely LOVE the way you “fixed” the Times headline! 😅
Yes, will make another video soon to talk about the metabolic benefits of TRE.
Thanks for the kind feedback!
Cheers
Mario
TRE has been an important part of transitioning to a healthier lifestyle. My appetite no longer feels out of control and since I eat 2 moderate sized meals, it's more satisfying. It's the only thing that's worked for me and it's the only thing I know I'll be able to maintain.
Exactly. Same here. At over age 60 and a veteran of the diet wars this has worked, easily fits into my life, and can be maintained. Lifestyle change. No deprivation. No calorie counting or wacky food combination. Been mostly vegetarian my entire adult life, following Michael Pollan advice “eat food, mostly plants, not too much” and transitioning to an even more plant based food pattern for health and climate and the animals and workers in the meat and dairy industry. I do not restrict calories. Did that by counting plus mad amounts of exercise. Metabolism slowed, was cold, had insomnia etc and could not maintain it. Consumed 3-4 hours daily. With kids came a need to stop that pattern. TRE is easy to fit into life.
I've lost a stone doing TRE, alternating between 2MAD and OMAD. For me it's only a beginning as I'm obese, but managed to get my BMI under 40 for the first time in 4 and a half years. With a bit of patience I'm hoping to lose more. I'm on antipsychotic drugs and TRE is the only thing that has even made a dent in my weight problem. So I will persevere. Good luck everyone.
i started doing the same thing as you in 2018 took me 2 years to lose 170 lbs this works for sure. Don't quit you will get there.
Thank-you for all of the time and focus that you put into this research. You are so appreciated!
Appreciate you as well for taking the time to comment!
Warm wishes,
Mario
I used to eat all day long and now only eat between 12-6 and I feel much better. I can not believe eating all the time is healthy.
I hear you. At the same time, the existing human data are surprisingly not suggesting the kinds of huge benefits seen in animal studies. I'd say though that it if it works for you, I see no reason to change it.
Best,
Mario
Thank you for this thoughtful analysis. Back in the early '90s, I started The Atkins Diet. Apart from eating a lot of Atkins-branded food I lost 30 lbs of fat! The main feature of the Takins Diet is low carbs, a good amount of protein and not counting the fat. Most people want to "get in shape" which translates into getting their waists back and losing fat. The food industry and the weight-loss industry and the AMS hated the Atkins Diet claiming it was dangerous. They ignored the positive effects it had on obesity and diabetes. I'm a senior athlete who is on a keto diet with a TRE window that runs from noon to 6 pm. The long fasting time allows the blood glucose to drop but the liver kicks in with gluconeogenesis. Where does the liver get the components? Mainly from fat stores.The other component is exercise, I am a weight lifter so I train with heavy weights. My body knows it needs muscle so it will preserve my muscle and uses fat instead for glucose production. The trouble with the Chinese study may also have been one of compliance. A year is a long time to keep anything going, so I suspect both arms were effectively very similar.
Thanks for your great educational videos.
I enjoyed watching your analysis of the studies. TRE (OMAD) works well for me, both to maintain and to reduce body weight. I've been keto/carnivore for over 5 years, have a normal eating window of 4 hours on maintenance, and 2 hours to lose fat reserves. What many don't understand (or believe) is that for those fat adapted like myself, this type restriction is not much of a hardship at all. We don't get the intense ghrelin response coupled with hunger that those with high carb diets do. Very few 'normal' eaters can fully grasp this concept...it almost has to be experienced to fully comprehend. I find it to be a great freedom, especially at times it may be inconvenient, expensive, or impossible to find food, as when traveling. Thanks for the video.
Thank you for sharing. I do think low-carb combined with more intense TRE such as OMAD or maybe a 4-6h TRE hold a lot of promise for the treatment of obesity and metabolic disease. However, they have been studied much less, probably because the first mouse TRE studies were all focused on 8-12 h TRE, and researchers wanted to test these same durations in humans.
I have had the experience and faced the same wall of disbelief. I very much agree with your use of the word "freedom".
Even without carb restriction I had great success with time restricted feeding because my brain and body got used to that ghrelin response from going without carbs. Once I started making my lunch keto it just got easy. I still eat Mediterranean at dinner or have my cheat meals at dinner, but I make sure to do the blood sugar spike reducing methods for my dinners, especially a salad loaded with a balsamic vinaigrette. Yum.
I loved that title fix at the end. You are already on my shortlist of science guys, even though I just found your channel two hours ago.
All i can say is that fasting made it much easier for me to stay in my planned deficit. And it allowed me to eat "normal" which means: i ate (and still eat) everything. During weightloss, there have been days where i fasted 23 hours, ate a whole cheesecake (which was exactly my daily calory budget) and went back to the next fasting window and i loved it. Knowing that i just had to wait a couple hours and could eat whatever i wanted made it much easier to do that for 20 months and lose ~110 pounds. And it's still a great tool i use all the time to compensate days with plenty of food and to stop snacking and maybe safe breakfast. Learning to "not eat now" was the game changer for me because for a decade i basically constantly ate something, i even got up in the middle of the night and ate a couple grapes or chips.
Hahaha, a whole cheesecake ...! That is an interesting approach.
My one comment would be to make sure you are meeting your micronutrient needs as well. Sometimes, when we need to lose weight, we forget that when we are eating fewer calories, it actually becomes more important that the foods we eat do contain all of the vitamins, minerals, and trace elements we need.
Best,
Mario
Great summary! Great explanation that’s easy to follow. 👍
Good video. TRE may not have a weight loss benefit beyond other methods, but it does work, and work well. Perhaps more importantly, I think time restricted eating has a benefit for insulin sensitivity. Also not eating for several hours before going to bed can help with sleep. And there is almost nothing more important for health than sleep. There are multiple benefits.
You did a great job in this video. Very rational and fair and hopefully as well.
Very useful! Thanks!
Excellent lecture, as usual, thank you.
I love your videos! And your English is great btw! Greetings from Tirol!
Great overview of the study. I still think that the eating window of 8 hours seems too long. TRE in our world is closer to 6-4 hours. 2 meals a day. Naturally reduces calories and a better focus on food control.
Or, sometimes we mix it up and have breakfast and dinner with no lunch.
No matter what you do, it is the quality of food more than anything.
Great work, thank you.
TRE is not speeding up my weight loss at all but my goodness it makes a low calorie diet so much easier to stick to. For the majority of the day I am no longer obsessed with food, no cravings no sugar dips its wonderful. I cannot do KETO just sensible balanced meals with your fabulous tips for carb management. Thank you 😊.
I do a low-carb of 20-4 (2 meals) and OMAD. I eat as much organic whole foods as possible. This works for me.
Thank you for this video. It was as I suspected that the title of the article was "clickbait". I believe that there needs to be a TR study in the US to address our obesity and diabetes. The numbers for these health issues in the US are alarming, to say the least. TR or IF could be a health and economic game changer for people struggling with 15 - 30 lbs of weight that affect their living quality.
Yes, it would be a lifestyle change vs. a diet. That is the difficult part, I think, of any weight loss approach that brings about long-term and positive health outcomes. However, we now have 30+ years of data on what does *not* work for long-term to permanent weight loss. Why not explore other options to provide additional choices?
I intermittently fast or time restrict my eating. I eat in a 4-hour window two meals. Since I no longer snack and stick to organic foods (which I can now afford because I don't spend money on snacks or on the purchase of highly processed foods), I have lost 37 lbs since June 2022. My chronic knee and foot pain is gone, and I don't feel hungry all the time. I work with an online community to manage the *mental* desire to eat for no reason (I don't feel hungry but my mouth and brain feel like I should snack) and I have more I need to add to my health improvement process. I do not manage my sleep well or exercise. I think this shows a sound example of the positive option TR offers to those who do not have a great deal of money or time.
Good discussion, thanks
Thank you Dr. Mario for an informative and evidence based podcast.
In India, we have 'Ekadashi' a day of fast twice a month since ages.
Our ancestors have put forward a theory of twice a month restricted food intake within a certain time period of different healthy foods with fruits. They have advised this to give the digestive system a much needed rest and to allow our system especially the liver to cleanse and get rid of toxins accumulated. This fasting day is marked on our Hindu calenders.
I personally believe that maintaining a fasting interval of at least 12 hours does make a difference for reducing weight or at least maintaining or not allowing to increase. But, this should be combined with restricted calorie intake or restricted carb calories then only it is possible to reduce weight.
Again, one should have a cheat day if there is strict calorie or carb restriction.
Also, I feel that change of fasting hours ... like 2-4 hours earlier or later will also make a difference in reducing a few kg weight.
More than cortisol, it is the insulin level that is important here. Though, insulin sensitivity and resistance varies in individuals so results will vary.
I think insulin resistance patterns need to be found out of the people included in the studies as well for better understanding.
Dr. Bipin Deshpande, India.
actually ayurveda recommends rules that are very similar to intermittent fasting - like not to eat between the meals or not to eat after 6 pm (or 4 pm if there is some disease), I was pleasantly surprised to learn this.
Not only Ekadashi, some fast for shashti, or Sankata hara chaturthi, or Pradosham etc, these are twice monthly and days based on Krishna and Shukla paksha of moon, (fortnightly), some fast for 3 days Shivaratri, 7 days for Shashti vrat, others for Hanuman or Narasimha Swamy jayanti, Ram navami etc. Types of days depending on persons language/culture etc
I started 16/8 fasting 6 months ago…avoid sugar…went from 185lbs to 160lbs….went from pre-diabetic with high cholesterol to normal….avoided doctors prescribe for statins and Metoforin…..weight staying around 160 range…
Great video as usual!
Hello! I've just discovered your channel, and i love it. I've seen all the videos. I hope you will tell us your opinion on IF or TRE from the health benefits perspective (if there are any😊), not only the weight loss one.
Yes, a detailed discussion of TRE +/- low-carb/keto diet and its effect on glucose tolerance and insulin sensitivity will be included in a video very soon.
Thank you for your kind words.
Cheers
Mario
Love this - learning statistic language is hard but with you I could make it :) Now I have to watch all of your videos!
I'll probably keep methodological detail mostly out of the videos, and keep those discussion on the blog (unless enough people convince me they'd like to see discussions of methods issues!?).
Cheers
Mario
First let me point out that your videos are very high content quality, thank you for that. For people that like myself to indulge into eating OMAD is great. From 19 to 23 h of fasting it's a bit difficult but reasonably feasible. It's quite an easy way to loose wait and eat less sugars overall per day. For me it's been a game changer. Thank you Dr Fung.
Excellent content. I adopted TRE about a year ago in addition to a number of other changes incl. moving to a plant-based diet. Subjectively, I feel TRE has had a number of important benefits for me beyond caloric control, e.g., insulin control, cravings control, higher ability to make good food choices, more stable mood since my body is in a "quiet" state when not eating for long, higher energy for exercise, higher alertness, etc. I find 8/16 to be difficult, but I do 10/14 most of the week and 8/16 once or twice per week.
Once again, informative, useful, and beautifully presented.
I feel the TRE just helps not to snack. The time you do eat is concentrated and just slightly more satisfying. I find it easy not to eat until mid afternoon, then stop by mid evening 3pm-8pm approximately. Eating a small breakfast, lunch, tea(light evening food) still leaves me wanting snacks in the evening. It may all be in the mind, an aid to self control. Never been 'fat' though so only losing small amounts. What makes it easy for me I guess is I have always eaten the same few almost identical meals every day of my life. No need to count or calculate calories or carbs.
Hello Mario, I'm very interested in what you said towards the end of this video; i.e. whether and how TRE improves health independent of effects on body weight. You mentioned a separate video? Have I missed it? Thank you! Alex
Hi Alex,
No, you haven’t missed it. It‘s still on my (long) list of videos to make …
I came searching for copper and got GOLD because HOLY YIKES THAT is one of the most beautiful ways to explain a CI while also giving a hole TED TALK on how to analyse a study.
And yes, TRE 16:8 has controlled my cravings, significantly decreased my food-anxiety, been choosing better food choices because the window is small, and im sure my liver, triglycerides, and other organs are grateful. Also, I’d also would like to see other variables instead of weight loss, like perimeters, or CC, or breakdown of body composition - although it’s understandable they won’t be used more, since they are more expensive. Thank you for a wonderful video!
I don't restrict carbs, I just try to eat sensibly (no overeating!). Stop eating at 4 pm, resume eating at 8 am. I currently weigh 103 lbs., getting closer to my 100 lbs. 19.5 BMI goal. I vary the fast periods though, to confuse the body so that it doesn't get comfortable with 16:8.
I do something similar and it worked for me as well.
@@fenix144 fine if you want to cut processed food. This is not a one size fits all. How old are you? I'm 62, post-menopausal and eat what I want. You had 100 lbs. to lose. I never had an obesity problem in all of my 62 years. I have never had surgery or any major health problem. TRE balanced my hormones naturally. Do what you want, we'll do what we want.
I don't even know why there is doubt. It works (losing weight) for myself and a few people I know.
I appreciate your efforts. Our ways of living in modern times is killing us and more knowledge is an opportunity to do better as we know better.
I think that in my case the moderate weight loss over some 8 weeks - 3-4 kgs - is due to the fact that ongoing TRE has simply reduced my calorie intake. On top of this, I have cut back somewhat on carbs in general and considerably on really bad carbs, i.e., sugary foods (pies, cakes, etc. - I have never eaten many lollies, only moderately eaten chocolate and for years have never touched lemonade, etc. - ). I have retained high levels of exercise as well. I am seeking more to improve lipid values than lose weight. One thing I have noticed: once one gets used to it, one does not feel as hungry! This is a really positive outcome.
Like you said, weight loss is not the only endpoint of interest, and the amount of weight loss also depend on how much weight people have to lose in the first place. I'm successfully reversing my really high insulin resistance with a 4-5h TRE combined with a very low carb diet. I'm slightly overweight and I wouldn't say I have lost much weight during the 1 month I've been doing this, but my insulin resistance has improved dramatically! And, I think the reason why the mice didn't get fat when on TRE is because they didn't develop insulin resistance. The so called high fat diets used in these studies are still pretty rich in carbs (at least 35%), so if the mice are eating this stuff non-stop, their insulin is always high. Whereas if they have time when they can't eat, they have time to reduce their insulin, switch to fat burning and thus not develop insulin resistance and gain weight.
BTW, I love your videos! I'm sure your channel will blow up!
It's interesting that people saw that TRE prevented weight gain in mice, and then they thought "It must induce weight loss in human!!". I wonder if they did an RTC in metabolically normal individuals and had them eat calories in excess of their maintenance, if the TRE group would be protected from weight gain - that would be a true human study matched to the mouse study results
Good comment. I definitely would not want anyone to not try TRE. In spite of some of the negative trials, I do still feel that it holds some promise.
Thank you.
I do not see how an 8 hour eating window can be called time restricted. A four hour eating window would be more relevant.
It would be interesting to hear your view, in a separate video, on what effect TRE (ex 16/8) has on the mixture of ketones versus glucos in the blood and possible health benefits or problems in different organs. It would also be interested to hear you opinion of TRE on mTOR signaling from a longterm health perspective.
All I know is time restricted eating has made it Possible for me to lose weight that I haven’t been able to lose for 20 years
good comments. thx
I feel about these findings exactly as I feel about the alternative medication I take for a swollen prostate. My doctor says that the alternative medicine has not been shown to be clinically effective and that my positive outcome is the result of the placebo effect. Do I care? No, I don't. Positive results are positive results. Using TRE, I was able to get down to a BMI of 23 for the first time in decades. As far as I'm concerned, that's a significant statistic.
I would have loved before and after Bod Pod scans to look at muscle v. Fat loss in both groups!!
This is the lifestyle I chose as an athlete because I don’t like food in my stomach when I’m pushing hard it’s really disgusting to slightly vomit into your throat so I just live down two big meals a day most of my life and I’ve always been thin and when I don’t feel so thin my pants get a little snug I’ll just fast for three days and feel so good afterwards Because there’s nothing like a complete reboot to set you on the right path
I have lost 30 pounds doing 16/8. I told my sister and she is losing 1 to 2 pounds a week.
I’ve been on intermittent fasting less then a year and lost 32kg and reversed my type2 diabetes now, my glucose now in mornings 88-95
Very important to do low carb diet as well as daily exercise (for me it’s walk 5km daily)
I think 16/8 time window type diet has helped me in some respects.
1. It means I dont snack in evening
2. My body gets a metabolic rest
3. I seem to need to get up in middle of night to use bathroom much less if at all
4. Its a good maintenance program for me to sustain weight using healthy foods such as nuts, eggs, veg and some carbs meat
5. Its given me psychological breathing space after loosing 25 pounds this year to get myself prepared to tackle the next 25 pounds weight loss to move closer to healthy bmi
But for me as an individual it doesn’t seem to aid weight loss as such. But when I get back to more rigorous diet plan and sustain 10000 steps each day then I know I will loose weight. But the biggest plus is now I know that to restrain my healthy eating to an 8 hour window is sustainable and most importantly will help prevent me from increasing my BMI once I achieve my goal.
It has increased my confidence that new dietary habits will help me maximise my health potential.
I have had a blood test and I have an HBA1c level of 35 mmol/mol which apparently is in normal range. Although I suspect that with an obese BMI at beginning of year sadly I have probably damaged my health (my other blood tests seem normal too) I have a semi active indoor job so that may have helped but I basically used food as an emotional tranquilliser for a variety of reasons.
Anyway today is a new day and I cannot change the past only the future. I have lost 25 pounds and will continue to loose weight in a methodical manner until I achieve my healthy bmi goal by eating healthy high nutrition fresh foods and avoiding highly processed foods.
I am uncertain if its relevant but the only blood test level I had which was not considered in normal range was my vitamin d3 which was slightly below normal level. That is a problem I am attempting to sort out . Hopefully I can minimise the harm to my health of becoming obese by loosing excess weight.
Thank you for your excellent videos. 😊
On October 3, 2016, the Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for “discoveries of the mechanisms for autophagy.” One of the mechanisms for autophagy was intermittent fasting. So there is a benefit.
Excellent video, so clear and making science Fun, thank you
Looks like the biggest effect would be on eating habits
Are there behavioral studies about TRE? As in if people reduce snacking after intervention?
Hi Alberto. Thank you for the question. There are a few, this one here for example:
pubmed.ncbi.nlm.nih.gov/33167321/
The study basically asks the wrong question, then proceeds to answer it correctly. For people struggling with weight loss the question is not which methods works best or if, in this case, adding TRE to a strict calorie reduction improves effects. Those people, including me, have looked for something they will manage sticking with successfully. And this is where time restricted eating seems to outshine most other methods. Just cut one meal without thinking. It doesn't get any easier than this.
Plus, TRE seems to have a "side effect": it makes people more conscious of their food intake. I have heard that from several sources and found it to be true for myself, too. When you make an effort to get to the 16 hours of daily fasting, you get more picky about what you eat during the allowed hours. You want the fasting to be successful, so you make sure to not screw up with deserts and fizzy drinks at mealtimes, and generally say no to in-between snacks.
The caveat at the end of the video mentioning 'factors other than weight loss' is well taken, i.e., To my mind the most important benefits of TRE are 1)simply allowing the digestive system to 'rest' and clean out, 2) allowing insulin levels to stabilize - this especially given how Insulin resistance is proving to be the single most significant risk factor in virtually all diseases of aging, and 3) increasing levels of autophagy, stem cell production, hormone levels etc. To focus merely on weight gain as the end point of the study - and thus, ostensibly, of TRE itself - appears to my mind, as disingenuous; even tantamount to dissimulation by way of obfuscating the most important potential benefits of TRE.
TRE with calorie reduction is working for me. Loss 12 pounds in the first 25 days. Helped to stop me from eating junk food and high-carb meals.
Objective, scientific and insightful analysis.A kind of 360: degree or comprehensive analysis..
I'll stick to my mild CRE routine, not for weight loss but for many other advantages related to my feeding habits.
The explanation of statistical significance was excellent here. IF has more benefits than mere weight loss, as important as that is. The pause , especially after 16 hours of fasting permits autophagy to commence, which is necessary for regular maintenance of our various systems, especially the digestive tract and microbiome.
Id like to see an RCT with an 18 : 6 window, and with measures of changes to the five parameters key to metabolic health, BP, waist circumference, triglycerides, glucose and HDL.
Thank you for the kind feedback.
I am about to start making a comprehensive video about the impact of IF/TRE on metabolic health.
Cheers
Mario
For me TRE is easier to stick to because it has reduced my appetite. It seems natural and I just feel better on TRE than the standard 3 meals a day.
i like the new headline! paging the #NYT!!
Thanks, Gil. I am sure they'll be reaching out eagerly ...:-p...
And thanks for watching! It's good to have Nutrition RUclips royalty visit our humble abode over here ...
@@nourishedbyscience no royalty, keep at it, things will pick up speed soon!!
@@nourishedbyscience Disappointing that the NYT feels the need to dumb down study results. I think I've heard that headlines are written by editors rather than the journalists who write articles.
At the same time, I hear that medical publishing journals exert similar pressure on researchers -- to show dramatic results.
I really value this channel for its taking extra care to curate research data.
@@hotwhiskey Thank you so much for this feedback. I think that these days everyone, incl. the most established news outlets, are under pressure to produce 'clickable' content that is appealing and easy. And I can see first hand why that is: it is so much harder to make content about complex, nuanced data AND keep it appealing and accessible at the same time. Making strong, simple claims is clearly incentivised ...
@@nourishedbyscience You're on track!
It's questions we're eager to answer that are the bait for me. You're framing ones that are often posed in headlines. "Is it true that...?", usually leading to a shallow rehash of the uncertainties. "Time Restricted Eating -- No Benefit?" Is the right style. Thank you for delivering the substance.
I've been on a time retricted eating regimen for the last three months after my fasting blood glucose level rose to 105 last August.
I eat breakfast at about 8:30, then try to have my second (and final) meal of the day by 3:00pm. Even with a 17 hour intermittent fasting window, I find that I am not ravenously hungry the next morning. I've lost 27 pounds the first three months after cleaning up my food choices and doing TRE.
I go for my next blood work next week. Really hoping to see some improved numbers.
Congrats. Sounds like TRE works for you! I will be making another video about TRE soon, and that will include metabolic effects of TRE as well as newer trials in which TRE was combined with a low-carb diet.
Cheers
Mario
I really like this guy 🤩
It helped me.
This is fascinating, thank you for clarifying it so well. I'm curious to know whether there is any truth to the findings that TRE or "prolonged fasting" (for example, 24-48 hours of fasting, once or twice a month) has health benefits that could prevent major diseases.
I'll go into the metabolic benefits of TRE and all types of fasting in a separate video very soon, but the short response is that there are likely substantial benefits to metabolic health for most types of fasting.
@@nourishedbyscience Thank you, kindly, for the short response! I look forward to that video whenever it comes out. Best regards.
I have been doing TRE 8/16 and exercise every other day for 2.5 months now, I have lost two belt sizes.
I thought the fasting was not just for weight reduction, but more for prevention or treatment of insulin restriction. Thereby preventing other medical issues.
Yes, weight loss-independent metabolic benefits will be covered in a separate video, quite soon!
Cheers
Mario
The problem with TRE group is they think they can eat anything and as much as you want during the eating window. Most of them are doing Keto, high fat etc. I believe if you do plant based, naturally occuring fat diet along with TRE(fasting), that should produce the best outcome. It would be best of natural calorie restriction and fasting on the top for getting a control over hunger, toxic grazing all the time.
Recently, for 10 days of using IF 20/4 plus walking and swimming in the sea for an hour a day, I lost 8 kg, which is about 7% of my weight, now using IF 16/8 I am not losing weight, although because I exercise more intensively with resistance, you may need to take into account the additional muscle mass. For me, version IF 20/4 works.
The New York Times is not a credible commentator.
The TRE windows were far too large.
Self reporting is not a reliable method of recording.
These are sloppy trials and a waste of time, muddying the waters.
Does TRE improves Insulin Resistance?
I've lost tons of weight doing 16:8 intermittent fasting over the past five months, and I feel much more energised.
I'm curious what your take is on Dr. Ben Bikman's research is, and even better, if you two could do a live discussion or have him as a guest on one of your videos to discuss insulin resistance, TRE, etc.
I have lost 34 Kilos using short fasts 2 days and TRE but have take over 3 years to achieve that result. I also restricted carbs when I was in a weight loss period I found it effective but also the attitude that weight should come off fast that took a lifetime to arrive just I found the process easy and effective on my life
Sounds like it devolves back to the age old ‘no between meal snacks’, essentially functioning just to eliminate the extra cals outside formal meals
Are there any differences in the daily blood glucose and insuline profiles in days with TRE, fasting and days with normal eating inrervals? How about 03 am blood glucose minima?
I found many benefits from TRE. However, weight loss was NOT one of them. And that is because within the 8 hour window I still ate the same amount of calories. Reducing the eating window did not reduce my portion size or amount of food I ate. I think I even ate more fat. I did not gain any weight though and my A1c went down to 5.1
This is because a calorie is not a calorie. Our bodies handle fat, protein and carbs very differently. Fat does not make us fat.
I was not trying to lose weight, but I was pre diabetic. Using a diet of less than 50 carbs a day, regardless of calories, increased protein and fat (moderate keto) with IF, I managed to bring down my A!C back into the low 5s. I am still aiming for the 4s. I am no longer pre diabetic, but I got so used to this life style that I continue my TRE with two meals routine. Occasionally, I eat more carbs than I should, but I also exercise more now days since I slowed down my work to create more time to regain my health. Did I lose weight? Yes, I did not want to, but I end up losing fast. It has become hard to keep some fat on my bones. I really had to eat more fat than I ever did.
Thanks for sharing. Yes, it does seem, anecdotally at least, that TRE works really well for some people. Sounds like your eating window is
@@nourishedbyscience Yes, my eating window is no more than 6-7 hours. One weekend a month, I do OMAD . I do not fast more because I would probably be a walking skeleton! Keep up the education channel. Science is not perfectI, and human physiology though similar is very different. I will subscribe.
@Nora : I have a doubt please . When you say you are no longer pre- diabetic, is it because your hba1c is in the accepted range ? That is expected if you eat less than 50 gm carbs . Or is that you have reversed your insulin resistance ? If you did a OGTT 75 grams , will it be under the accepted range after 1 and 2 hours like a person without insulin resistance and glucose intolerance?
@@libsonteresa5695 My last A1C a few days ago was 5.3. Generally you start becoming insulin resistant around 5.4-5.5, These #s are not pre diabetic state at this level. Pre diabetes starts at the 5.7 and 6.4. I have tested myself several times fasting, before and 1 and 2hrs post prandial and I have allowed to test for my BG to go higher than my comfort zone and my glucose gets back down into the normal range within two hours. Which tells me that my insulin is sensitive enough already. I am still working on dropping my level of A1C lower into the 4s if possible or at least 5.1.
Hi Nora, nice job, did you cut all sugar intake? What type menu you have daily with low carb diet ?
There are other reasons than just weight-loss to adhere to TRE, strength training, cardio, and a variety of other nutrition intake and exercise plans. Weight loss is one of a number of beneficial side effects to cleaning up the diet, getting into a routine of daily exercise and limiting the hours of consuming calories.
It would be great if t equaled 4 hours. It is also quite unbelievable that not more public resources are devoted to hiring people that would be very strictly monitored to follow a specific diet, when there are such valuable consequences to human health. Look at air crash investigations where hundreds of millions of dollars are devoted to save say 500 lives per year while the impact of the dietary studies would be a lot bigger. Economically the benefit/cost analysis would be much greater here.
I can only speak to my own experience. Went low-carb, exercised more, and ate between 7 am and 3 pm and lost 40 pounds. Despite the fact that, like the mice, I stuffed my face in that 7 am to 3 pm window. I was not eating less. I was just eating in a shorter window, and eating differently (no bread, for example), plus I did exercise more.
A couple things I noticed…
1) The mice were fed a high fat diet , the people were not.
2). The dietary focus seems to have been on quantity, rather than quality of caloric intake. 1500 calories of cake, pasta, bread is not going to impact the body the same as 1500 calories of chicken( with the skin on), broccoli, and romaine.
I do not believe that time restricted eating is a panacea for weight loss, any more than exercise is. However I do believe both play an important role.
But the primary key, for the long haul / lifestyle change, is eliminating sugars and starchy foods and eating the animal protein, non-starchy veggies, and healthy fats that you enjoy.
Once I figured that out and put those factors together, I dropped 40 lbs without effort, without weighing or measuring my food, without hunger or cravings, and without feeling deprived.
For the last year I’ve been eating at noon and 5pm, that’s it. Easy peasy. 😊
Any data on TRE for effects on insulin sensitivity?
Yes, there have been many recent studies on this, and I will start working on a comprehensive video summarizing these soon.
Cheers
Mario
@@nourishedbyscience I look forward to it. I did some searches myself and found some very interesting studies comparing early and mid restricted eating times. Hope you cover that aspect too.
TRE is just healthier than eating every 2-3 hours specially for controlling sugar intake and blood sugar, as it gives the liver time to actually do something
During Ramadan, when I fast from dawn until sunset , I tend to lose 2-4 pounds. However, after the month is over, I tend to regain my initial weight. This is because the body has a tendency to resist sudden changes in weight.
Those 2 to 4 pounds you lose are probably just less poop in your intestines.
@@flowerdogs
People with lower intelligence may not be able to distinguish between the concepts of 'weight loss' and 'poop loss'!
@@tamassinty Yes, you have made that clear.
@@flowerdogs Or water weight!
Ramadan fasting is a facade! They eat like a pig as soon as they can eat. That defeats the whole point of fasting and therefore there is no net weight loss.
Curiously, it looks like the TRE weight loss effect occurs pre 5 month period and washes out after that
I guess OMD is a type of TRE, which im trying out on myself.
My weight is under control but will get serial blood sugar. RANDOM, POST PRANDIAL ETC, AND HbA1c etc
Whether it works for weight loss or not, i definitely feel better while not eating. Less inflammation mostly and more energy. And i hope to get some autophagy with my 18/6 IF
I started 12-14-hour TRE about 6 months ago and within 3 months, I lost 5 lbs which I thought was great. However, last month, I was on vacation for almost a month where was not able to continue TRE and went back to normal schedule. All the 5 lbs came right back almost instantly 😥. I am now back on TRE but simply not able shed the extra 5 lbs I gained back. Hopefully, it goes back to where it was in a few months.
I do have a question--- in the Chinese clinical research, I understand all the participants were obese and I wonder if there was any research study on the effect of TRE on non-obese individuals? - Thanks, Arul
Nice overview of the research! I feel like a lot of talk that I hear about time restricted eating comes down the question: does it have benefits additional to calorie restriction? (Eg metabolic changes) and I guess so far there doesn't really seem to be (or perhaps v modestly so).
Hi Charlotte. Thanks for your comment. I agree, and will make a video about effects on other health markers soon. There are definitely some data that suggest that TRE can affect metabolic health (blood sugar regulation in particular) independent of weight loss.
I would also add that it is still an open question whether TRE may play a role in helping people maintain weight loss. And that is an important question, because weight loss maintenance is really the holy grail of obesity research. The fact that people on TRE in the new Chinese RCT were able to maintain a substantially lower calorie intake throughout the study may suggest that it could be a tool with maybe more substantial benefits in the long-term (>1 year)!?
Caution: layperson comment -- It might not have additional benefits relative to calorie restriction, but I have chosen TRE as an easier way to achieve possible longevity benefits -- autophagy, SIRT1, etc.
@@chandebrec5856 Thank you for chiming in. TRE has no downside that I am aware of, and certainly potential benefits, so I am not arguing with anyone who wants to try TRE.
They looked at metabolic changes and blood pressure, but little difference between grps. "From the paper " Fasting glucose levels,
2-hour postprandial glucose levels, scores on the insulin disposition index and HOMA-IR, and
lipid levels were similar in the two groups during the 12 months of the trial."
Thank you, Anoop B. In this case, I am not too surprised that no differential effect was seen. Even though they were obese, participants had normal or near normal blood pressure and blood glucose levels at baseline. And even fasting blood lipids were not all that bad. It's difficult to detect differential changes in this kind of population, because it doesn't get more normal than normal, if that makes sense. The studies that have detected benefits with regards to these endpoints (a) usually restricted the eating window more , and (b) were conducted in people with metabolic/blood lipid issues at baseline.
What the study didn't seem to take into account was the psychological factor of it being easier to reduce your calorie intake if you are also setting times when you won't eat (i.e. after 8pm for example).
Why don’t the scientists listen to what people say? It’s about restricting carbohydrates, eating enough full fat to remain satiated and not eat all day!
There are some newer studies along those lines that combined shorter TRE with low-fat diets, and I'll talk about these in a separate video soon.
I think the initial human TRE studies were mostly focused on 16:8 TRE only because that had shown almost miraculous effects in mice.
Cheers
Mario
Another key issue is how TRE affects HbA1C.
Yes, we'll cover the impact of TRE on metabolic health in general in a future video, to be posted fairly soon.
Cheers
Mario
@@nourishedbyscience thanks looking forward to it
I lost 50 pounds in 6 months via 16/8 TRE and lowering processed carbs and sugar certainly not Keto but kept carbs under 100grams per day - i also lowered significantly high inflammatory levels during the first 6 weeks - I have another 50 pounds to lose but am pleased my blood results have already improved - I am going to jnclude a 36 hour fast once per week - do you have any data on alternate day fasting? I have lowered my AIC from 8.2 to 5.9 - I am taking 1,000 mg Metformin daily soon reducing it to 500 mg daily - should I not take my Metformin when doing a 36 hour fast?
I have talked to people with diabetic's and they say this diet helps with their blood sugar. My wife fasts about 16 hours per day First meal a lite brunch then a keto type meal all she wants which isn't that much around 6:00 pm It keeps her around 105 lbs. When pregnant she went up to 120 both times. And that was 35 and 40 years ago. She just eats to feel good for herself. And she is a full of energy woman. Her bosses have told me they wish they had more employees like her. In the last 30 years I called in sick for 2 or 3 times as she was really sick to sick to call. And I did not have the heart to wake her up. They said let us know when she is well. So I can see how this diet video might help some people. I eat a similar diet However I am bad at fasting as I eat 3-4 times a day. But I have went from 285 lbs. down to 200 lbs. Old man blab, blab, blab, blab, blab.
I liked your comment! 😊 no blah…😊
In case this wasn't clear from this video, I am also still a fan of TRE, in spite of some of the studies not finding effects on weight loss. We'll talk about weight loss-independent effects of TRE in a separate video, to be published soon.
Thank you for sharing your experiences, and those of your wife!
Cheers
Mario