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16/8 Intermittent Fasting Ketosis

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Efficacy Of If And Regimen Recommendations

Humans and other animals with circadian rhythms have evolved to have a natural fasting cycle, with fasting during sleep. This fundamental ability to store nutrients and utilize them when not actively consuming food is crucial to life. Inherent to the concept of fasting is that the biochemical processes of metabolism in the body are fundamentally distinct during fasting periods and active nutrient intake periods. This concept has led some to theorize that the biological processes that occur during fasting are important for normal metabolic stability and can be optimized. In particular, as artificial light and stimulants have become pervasive in society, so has their deleterious effects on our circadian rhythm, and potentially our fasting cycles as well.1 Recently, targeted molecular and disease-oriented studies of fasting and caloric restriction have pointed to potential applications for the prevention of some diseases, including cancer, and possible increases in longevity. IF Regimens and Caloric Restriction There is still a great deal to be understood about specific fasting regimens: which are most appropriate in the context of prevention and general well-being in healthy adults, Continue reading >>

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Popular Questions

  1. paleofast

    Started doing 16:8 this week and finding it more manageable than 5:2 (although only results will tell if that was a good move) and I could conceivably do it 7 days a week, but on the weekends is when I make breakfast for my kids and me & it’ll be challenging to skip that while they eat – I CAN do it, but more just curious if staying in a fed state throughout the weekend negates my hard work from the week? That’s the part that scares me & I don’t quite know how the science of it works yet. Thx!

  2. simcoeluv

    Hi paleo:
    You must understand that just doing 16:8 does not put you on a weight loss diet. A person can easily eat two, even three times their TDEE in an 8 hour period. If they eat any calories over their TDEE, they gain weight. Just eating 100 calories over your TDEE each day will cause you to gain over 10 pounds a year! You really need to understand TDEE – it works for any diet, not just 5:2 – so I suggest you read this explanation: https://thefastdiet.co.uk/forums/topic/tdee-for-the-curious-or-why-dont-i-lose-weight-faster/
    Just figure out an estimate of your TDEE by using the calculator at the top of the page under ‘How It Works’ and keep track of the calories you are eating for a week or so. You don’t have to do it forever. But doing it for a short time will probably educate you on how many calories are in the foods you are eating and how many calories you are eating overall. When you compare the number of calories you are eating to your TDEE number, you will have a good idea of why you might have been gaining weight, and what you have to do to lose weight.
    Good Luck!

  3. paleofast

    Thx! I do generally understand how the TDEE works, but also understand from what I’ve read that fasting for 16 hours a day has the benefits of fasting by putting your body into the “fasted” vs. “fed” state. The leangains (16:8) version of IF, according to what I’ve read) has the same benefits as 5:2 (if you stick to the TDEE of course). I haven’t done either long enough to know if that’s true so I’ll stick with it. While I’d like to stick to it 7 days a week, I’m more just concerned about how it fits into my routine. But I agree with you, perhaps I’ll try it through this weekend (suck it up!) and see how I feel next week. I may also throw in some 5:2 as well.
    In case you’re interested in what I’ve been reading, lots of articles on leangain, 5:2, Warrior, etc. – but this one was the most comprehensive, intuitive and helpful that I’ve come across!
    https://www.dietdoctor.com/intermittent-fasting/time-restricted-eating

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