16/8 Fasting Results: What The Latest 2 Studies Show

hey guys what’s up so today we’re gonna
look at sixteen eight and seven fasting and we’re gonna take a look at two
studies about the style of fasting and see what the results show so basically
fasting is getting really really popular and with this popularity has come a lot
of research on intamin fasting but unfortunately we don’t actually have
that many studies on one of the most popular forms of enzyme and fasting
which is 16-8 fasting for 16 hours and eating for 8 hours so we have two
studies the first is on resistance train males and the second is on obese people
so we’re gonna take a look at these studies briefly dissect them and come
away with a conclusion that we can walk away with okay so the first study
basically took 34 individuals who were resistance trained meaning they have a
lot of experience with the resistance training and they divided them into two
groups so the first group is the control group the normal diet group as they call
it on the on the paper and basically what they do is he three males per day
it’s pretty standard breakfast lunch and dinner and then you have the other group
doing the time restricted feeding or the 16-8 intamin fasting schedule and
basically what they do is eat all the food within an eight hour period having
their meals at 1 p.m. 4 p.m. and 8 p.m. so both groups were matched in terms of
calories and also the macronutrient intake that they were taking doing the
same kind of exercise the same duration everything is trying to be controlled
for as much as possible so we can see if there really are any differences on body
composition and health markers between both groups simply from changing the
timing of their mils you know so as expected both groups lost weight
both groups lost fat both groups actually maintained on to roughly the
same amount of muscle and strength so what that showed is that meal timing
really had little to no impact on the amount of muscle you can retain so that
disproves a lot of myths about people saying that you have to be eating
frequent doses of protein in order to be able to keep up protein synthesis and
maintain your muscle so they maintain the strength they maintain the muscle
what was interesting is that in the group doing intamin fasting
significantly lower testosterone levels and they also had lower insulin like
growth factor but that’s the really important one the lower testosterone
levels because if you go online and you type in intamin fasting and testosterone
there are a bunch of articles out there that are saying that intamin fasting is
going to increase your testosterone but in the specific study which is pretty
well designed it was quite clear that the group who were eating meals within a
restricted period of time had lower testosterone levels so the good news is
that regardless of this testosterone decreased being significant in the study
the student actually have any real-world impacts on the participants body
composition meaning that it didn’t really affect muscle mass at all or fat
mass so this means that yes even though intamin fasting doing this specific
schedule may potentially decrease your testosterone levels it’s not gonna make
any difference to your results so isn’t anything you should be particularly
concerned about now on there are actually a lot of anecdotes online of
people reporting higher libido and feeling more energetic when they’re
fasting this can be done down to a number of things but the idea that
intimate fasting decreases your testosterone shouldn’t really be
something you should worry about as there is also some evidence showing that
when you’re fasting androgen sensitivity is increased and what that basically
means is that you may be able to get more out of less testosterone because
your androgen receptors are more sensitive to it so it’s not the end of
the world just because this study shows intimate fasting might decrease your
testosterone you don’t need to flip out so there are some limitations to the
study as there are with most studies out there and the first one is that it was
only carried over a eight-week period of time meaning that if if it was prolonged
for 1216 weeks the results may be different perhaps the body adjusts and
then the testosterone decrease wouldn’t be as big who knows maybe fat loss could
potentially be more in the faster group if it was a for prolonged period of time
although I highly doubt that another limitation of the study was that you
know they weren’t eating a surplus of calories so for example if they were
trying to gain weight and they were doing intermittent fasting
perhaps the effects that this would have on body
position could potentially be slightly slightly different potentially the
effects on testosterone could be different but again I highly doubt this
but it is something we have to consider because they were eating a deficit of
calories now the big problem were the studies that the amount of calories that
the participants were were consuming were based on interviews right so they
were just telling the scientists how much they were consuming so it wasn’t
done and like a medical ward and and that’s difficult and expensive to do
over eight-week period of time but that is a limiting factor we have to consider
because obviously participants although they may try to be accurate generally
UNK they aren’t gonna be that accurate some research shows that they can be is
inaccurate as 14% and you know 14% can obviously make a big difference so
that’s something to consider here alright so the next study again is
interesting it’s on the 16 eight-hour fasting schedule just like the previous
one but the difference is that this is done on obese participants rather than
relatively lean and resistance trained individuals the study is slightly
different it’s not a randomized controlled trial what they basically did
is they’ve taken these obese participants the restricted them to a
towel of feeding window and up allowed them to eat as much as they want during
this feeding period just to see if intamin fussing helps to decrease
calorie intake and they had a control group from the past I so they used the
control group from the past that was matched with calories and compared it to
this group who were fasting in this study so what they actually found is
that the participants did actually lose weight when they were doing intamin
fasting eating with an eight hour period and eating as much as they want so what
the study basically concluded is that restricting your period of eating to
eight hours or potentially even less this can help controlling your appetite
decreasing overall caloric intake and therefore resulting in weight loss so
what the researchers actually found is that things like insulin fat mass LDL
cholesterol all these different health markers and different variables weren’t
really different between both groups it was carried out over 12 weeks
and yeah the the big limitation here is that the control group wasn’t present it
was done in the past it wasn’t a randomized controlled trial but what the
study basically shows is that intamin fasting can be a viable strategy to lose
weight and potentially not count your calories because the chance of you
overeating in a feeding window is much less just because you don’t have as much
time to eat and possibly as well because of the appetite reducing effects ketone
bodies have so this may not be a factor in the study because 16 hours generally
isn’t enough to produce a lot of ketone bodies especially if you’re running off
a glucose metabolism but the idea with ketones reducing your appetite is that
when you start to burn fat for fuel you start to burn your own fat and you
produce these ketone bodies like beta hydroxy butyrate these ketone bodies may
have appetite reducing effects which is why many scientists scientists speculate
and claim that something like the ketogenic diet as well as intamin
fasting may not only reduce the likelihood of overeating calories but
may also have appetite reducing effects simply by the metabolic state that
you’re in so what researchers also concluded with
the study is that the study needs to go on for a longer period of time just to
make sure that these results in terms of weight loss can be maintained long-term
by simply restricting the amount of time you have to eat and eating as much as
you want so this may not be something that’s sustainable long term but you
know personally I think it is I still think counting calories is a
good idea but the more you intamin fast and the more you restrict your time
period where you’re eating the less important it is the counter calories
because you’re really probably not going to overeat if you’re eating one or two
meals per day but it’s still worth doing even if you’re not overeating just to
make sure that you’re getting enough protein for example because of course
it’s it’s easy not to overeat if you’re doing intermittent fasting but if you’re
not counting your calories or if you’re not very aware of the types of foods
that you’re consuming then you still may not be getting as much protein which you
need that you need and this may lessen your ability to retain muscle or build
muscle depending on what your goals are so that’s it for the video there are two
interesting Studies on the style of 16:8 intamin fasting it’s a viable strategy
for weight loss weight gain and there’s nothing wrong with doing it you know
you’re gonna get basically the same results anyway in terms of muscle gain
and retention and fat loss so if it’s something that you enjoy simply because
of the fact that I don’t know it gives you more energy or it’s more synergetic
with your daily schedule then go ahead and do it and that’s fine to do but
there’s what the latest research says about it so thanks for watching leave
your thoughts down below and I’ll see you guys in the next video

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