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Is intermittent fasting (in this case, 16/8 time-restricted feeding and other time-restricted feeding patterns) good for fat loss?
What about lean body mass preservation, does 16/8 time-restricted feeding result in lost muscle mass?
Some people claim that TRF is the absolute best way to lose body fat, other people claim that TRF is a waste of time and may result in muscle loss.
So what is the truth?
Let's go through a (not so) swift summary of the research, ranging from how time-restricted feeding has been a long running religious practice (Ramadan, the Islamic practice of abstaining from food from sunrise to sunset) how time-restricted feeding was believed to be better for fat loss even when the calorie intake was the same, and what the most up-to-date research on time-restricted feeding concludes.
This isn't a super short video, but I wanted you to understand:
- Why research on time-restricted feeding is so complex, and why people can have completely opposite opinions depending on which research papers they read
- How time-restricted feeding research has evolved over time
My goal was for you to go from zero to hero on understanding time-restricted feeding research, all for less than a 10-minute investment of your time.
Enjoy.
References:
- Intermittent Fasting and Human Metabolic Health
- Islamic fasting and health
- Effect of Ramadan Fasting on Weight and Body Composition in Healthy Non-Athlete Adults: A Systematic Review and Meta-Analysis
- A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults
- The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults
- Time-restricted feeding in young men performing resistance training: A randomized controlled trial
- Time-restricted feeding plus resistance training in active females: a randomized trial
- 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
- Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers
-Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials
- Effects of time-restricted feeding on body weight and metabolism. A systematic review and meta-analysis
