16/8 Fasting Results: Study Investigates Short Term Fasting

16/8 Fasting Results: Study Investigates Short Term Fasting

16/8 Fasting Results: Study Investigates Short Term Fasting

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wait a minute there’s a flag on the play so hold the phone when we look at a lot of fasting studies we find that most of them look at longer term fasts long duration fast 24 hours 36 hours 48 hours 72 hours but what about shorter term fasts I’m talking about the shorter term fast that are applied in intermittent fasting which we’re always talking about and a lot of you know me as the intermittent fasting guy so let’s truly talk about intermittent fasting and let’s talk about some of the research that’s now coming out as intermittent fasting gains popularity we’re talking about the intermittent fasting that’s 16 hours of fasting and 8 hours of eating on a more frequent basis versus a longer term fast on an infrequent basis so I’m gonna give you two really awesome modern studies that are looking at this because the studies are really starting to go that way since it’s gaining so much popularity so we have to look at it now first and foremost if you haven’t already please please please hit that subscribe button and make sure you turn on notifications so you can see whenever I post videos I post videos big and small or ranging from complex topics down to basic topics that you can share with your friends and family so let’s get to it this first study was really interesting it took a look at a 16-hour fasting period and an eight-hour eating period of time restricted eating also known as intermittent fasting and the whole goal of this process the whole goal of this study which was published in the journal translational medicine was to take a look at the body response in terms of the metabolic response in terms of body composition in terms of maximum strength in terms of lipid profile and in terms of inflammation so they really wanted to take a well-rounded look at individuals and what happened after they would go through a shorter fast versus being on a traditional three square meals of the day kind of just eating throughout the day diet so what they did is they took 34 men they divided these men into two groups they divided into a group that of course did a 16 hour fast and an 8 hour eating window where they ate at 1 p.m. at 4 p.m. and at 8 p.m. every day for eight weeks and then they took the other half of the group and they put them into a traditional eating pattern where they ate at 8 a.m. 1 p.m. and 8 p.m. for that same period of 8 weeks now they had them literally eat the exact same amount of calories they had them eat the exact same macronutrient breakdown and they even had them train the exact same way you see both of these groups they took men that had had five years of resistance training experience that way muscle density muscle maturity training intensity was all roughly the same and when they put them through any of their workouts they had him supervised so they had them supervised so that the intensity was the exact same so both groups did three times per week resistance training in the six to eight repetition range doing compound movements which means they did things like bench press they did things like squat like leg press the exact same workouts between the two that’s all that matters the other thing that’s interesting is that they had both of these groups trained between 4:00 p.m. and 6:00 p.m. so they even had the time of day that they trained down to a science they’re like nope you’re only gonna train during this time that way we keep this totally controlled and unbiased well get ready for the results because this is fascinating after consuming the same amount of calories but just in different periods of time intermittent fasting versus not intermittent fasting they ended up finding that the intermittent fasting group had a 16% reduction in body fat versus a 2.8 percent body fat reduction in the traditional eating group pretty darn amazing right then and there then they looked at muscle mass they found that there was no change in muscle mass in fact there was even a slight increase in muscle mass in both groups they found there was no change in maximal strength in fact they found small instances of increases and strength in both groups then they took a look at their lipids no change in the lipids between both groups with the exception of the fasting group having lower triglycerides then we get to the sciency stuff they had a big change in inflammation levels when we took a look at the fasting group the fasting group had a massive reduction of what is called tumor necrosis factor one alpha which is a major inflammatory modulator within the body they also had a huge reduction in what’s called interleukin 1 interleukin 1 is a cytokine that’s going to trigger more inflammation within the body so not only did we have a change in body fat but we also had the body stimulating recovery in a very healthy way so again just by changing the eating window down to an eight-hour period of time so this study alone tells us a lot about the body composition tells us that sure by shrinking that eating window and by consolidating it you can allow the body a chance to use its own stored fat for fuel which is exactly what we’re promoting in the world of intermittent fasting exactly what we’re toning from a body composition side but there’s another study it takes a look at some different things and this is a little bit more psychological but it’s also interesting in terms of practicality so let’s look at this study this study took a look at an eight-hour eating window again but this time with obese and overweight individuals and this was a 12-week study what they wanted to do with this study was they wanted to look at how it compared to an older study that looked at alternate day fasting so what we were comparing here is a short-term fast that’s happening frequently versus alternate day fasting where people would eat whatever they want for a full day and then fast for a full day eat whatever they want for a full day and then fast for a full day that was the old study so what they had these subjects do with this study is they had them eat during an eight-hour window 10 a.m. to 6 p.m. every day and they told these individuals you can eat whatever you want so they ate whatever they want and however much they wanted to from 10 a.m. to 6 p.m. for 12 weeks so then what they did at the end of the 12 weeks is they compared the results to the historical data that they had from the alternate day fasting study years ago ok so what they found was that in this intermittent fasting group they ended up consuming approximately 350 less calories than the older group did they also found there was a significant change in their overall body weight reduction but a lot of this ended up coming to be simply because they were able to maintain it for the period of time that we were set out to do so with the alternating day fasting program although it was effective they found a lot of people dropped out and couldn’t stick to it but with intermittent fasting over a 16 hour fasting window at 8:00 our eating window subjects were able to stick to the program and ultimately yield a better response in their bodies now the data from the older study showed that there was a very high attrition rate a lot of people dropped out of that study whereas the 16/8 study not a lot of people dropped out in fact most of the people completed it so what this proves is that when you’re coming down to a lifestyle you probably will get a better response at least on your body composition from a little bit more frequent fasting maybe not every single day but doing shorter fasts where you can handle it then as you develop the fortitude and the strength to go with longer fasts then you can extend it and then you can get a little bit more extreme and even better results so what is the takeaway from this I mean aside from just touting the benefits and promoting intermittent fasting and giving you a video that you can share with your friends and family I think what we’re finding from this video and what you’re probably going to learn is that you need to test out the waters for yourself and start with these shorter fasts and work your way up so finding that balance in between so maybe fast for 3 or 4 days per week utilizing that 16-8 fasting to eating window to get your body adjust that’s perhaps the best way that you can go long long term and still have amazing results so as always if you want to know more science if you want more research if you want more of these peer-reviewed scholarly articles put out in a video form I’m happy to do that so that you could be totally positive that you’re on the right track to getting in the best possible shape so as always keep it locked in here in my channel and if you have ideas for any other videos just put them down in the comment section below we’ll see you soon

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16/8 Fasting Results: Study Investigates Short Term Fasting

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16/8 Fasting Results: Study Investigates Short Term Fasting – Thomas DeLauer

Wait a minute. There’s a flag on the play so hold the phone. When we look at a lot of fasting studies, we find that most of them look at longer term fasts, long duration fasts, 24 hours, 26 hours, 48 hours, 72 hours. But what about shorter term fasts? I’m talking about the shorter term fasts that are applied in intermittent fasting, which we’re always talking about, and a lot of you know me as the intermittent fasting guy, so let’s truly talk about intermittent fasting.

Let’s talk about some of the research that’s now coming out as intermittent fasting gains popularity. We’re talking about the intermittent fasting that’s 16 hours of fasting and eight hours of eating on a more frequent basis versus longer term fasts on an infrequent basis. I’m gonna give you two really awesome modern studies that are looking at this because the studies are really starting to go that way since it’s gaining so much popularity so we have to look at it.

Now, first and foremost, if you haven’t already, please, please, please hit that subscribe button and make sure you turn on notifications so you can see whenever I post videos. I post videos big and small, ranging from complex topics down to basic topics that you can share with your friends and family. Let’s get to it.

This first study was really interesting. It took a look at a 16-hour fasting period and and eight-hour eating period of time-restricted eating, also known as intermittent fasting. The whole goal of this process, the whole goal of this study, which was published in the “Journal of Translational Medicine,” was to take a look at the body response in terms of metabolic response, in terms of body composition, in terms of maximum strength, in terms of lipid profile, and in terms of inflammation. They really wanted to take a well-rounded look at individuals and what happened after they would go through a shorter fast versus being on a traditional three square meals a day, eating throughout the day, diet.

What they did is they took 34 men. They divided these men into two groups. They divided into a group that, of course, did a 16-hour fast and an eight-hour eating window where they ate at 1:00 p.m., at 4:00 p.m., and at 8:00 p.m. every day for eight weeks. Then they took the other half of the group and they put them into a traditional eating pattern where they ate at 8:00 a.m., 1:00 p.m., and 8:00 p.m. for that same period of eight weeks.
Now, they had them literally eat the exact same amount of calories. They had them eat the exact same macronutrient breakdown, and they even had them train the exact same way. You see, both of these groups, they took men that had had five years of resistance training experience. That way, muscle density and muscle maturity, training intensity, was all roughly the same. When they put them through any of their workouts, they had them supervised. They had them supervised so that the intensity was the exact same. Both groups did three times per week resistance training in the six to eight repetition range, doing compound movements, which means they did things like bench press, they did things like squat, like leg press, the exact same workouts between the two. That’s all that matters.

The other thing that was interesting is that they had both of these groups train between 4:00 p.m. and 6:00 p.m.. They even had the time of day that they trained down to a science. They were like, “Nope, you’re only gonna train during this time. That way we keep this totally controlled and unbiased.” Well, get ready for the results, ’cause this is fascinating.

References

1) Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. (2016, October 13). Retrieved from

2) Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. (n.d.). Retrieved from

3) 16:8 fasting diet actually works, study finds. (n.d.). Retrieved from

4) Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study – IOS Press. (2018, June 15). Retrieved from

5) Trepanowski JF , et al. (n.d.). Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Cli… – PubMed – NCBI. Retrieved from 1

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