Health benefits of intermittent fasting (ala leangains)

Blacktie.

Are the health benefits of intermittent fasting really a noticeable effect? I see a lot of people claiming it provides better hormone control such as greater insulin sensitivity and a few others but I tend to be more on the skeptical side of these claims. I know it's not going to make a difference on bodyfat as that's mostly about calories in versus calories out but I do wonder about the health benefits of it. I'm currently on a cut and am considering giving it a shot for the majority of my time. There'll be days where it doesn't work out. I'm considering leangains 16/8 approach.

conzy

What I found great about leangains style eating was it made it easier control your diet. I'll probably jump back on the bandwagon shortly when I have to cut my calories further.

But I find if I eat breakfast. I'm starving again at 11am. So when you only have 2200 cals for the day, I found it nicer to eat a ~1000cal meal at 13:30 a snack in the afternoon and another ~1000cal meal that night when I got home.

Its less food prep, less thinking about eating etc so it just makes diet adherence easier.

Ant11

I'd assume you'd have to get blood tests etc done to show or prove the health benefits. I know when Dr. Michael Mosley did that BBC documentary about fasting he had test done showing the increase in IGF-1. There was a thread here about it ages ago.

I've done IF before and if your looking to cut bf it's an easy way to do it. The only thing I don't get about leangains is the promotion of eating crap food on training days. I've seen some of the meals people have stuffed with pop tarts, sweets etc and while aesthetically they may look the part I'd like to know what's going on internally.

Blacktie.

conzy wrote: »

What I found great about leangains style eating was it made it easier control your diet. I'll probably jump back on the bandwagon shortly when I have to cut my calories further.

But I find if I eat breakfast. I'm starving again at 11am. So when you only have 2200 cals for the day, I found it nicer to eat a ~1000cal meal at 13:30 a snack in the afternoon and another ~1000cal meal that night when I got home.

Its less food prep, less thinking about eating etc so it just makes diet adherence easier.

This is a big reason I'd consider doing it. My time is very limited unfortunately so this would make a big difference I think. I am kind of worried about my post workout meal though since if I do this it will probably be about 5 hours till my first meal. I know there's no anabolic window but 5 hours is pushing it. BCAAs are an option I guess.

I'd assume you'd have to get blood tests etc done to show or prove the health benefits. I know when Dr. Michael Mosley did that BBC documentary about fasting he had test done showing the increase in IGF-1. There was a thread here about it ages ago.

I've done IF before and if your looking to cut bf it's an easy way to do it. The only thing I don't get about leangains is the promotion of eating crap food on training days. I've seen some of the meals people have stuffed with pop tarts, sweets etc and while aesthetically they may look the part I'd like to know what's going on internally.

Yeah this is true and I just wouldn't be bothered doing that much work to see if it works. Was just thinking were there any well controlled studies I could look at or some evidence others have. I do remember that documentary alright I must check it out. I don't plan on eating crap. It would be more convenient but it would just make it all much worse I think.

conzy

Martin has a template on the site hes uses for a client that does early morning training and doesn't break the fast until lunch. His progress doesn't seem to suffer at all.

The Berry Blast BCAA on my protein tastes decent and while its reasonably expensive you'll only need it for a few weeks while your sticking to this regime

Hanley

Maybe this has been addressed... but how does stuffing your face for a short period of time with an entire days worth of kcals help insulin sensitivity?

I know the quality of the food should be good, but that sorta caloric load in a short period of time just seems like it'd be a lot of hassle for someone already insulin resistant.

Blacktie.

Hanley wrote: »

Maybe this has been addressed... but how does stuffing your face for a short period of time with an entire days worth of kcals help insulin sensitivity?

I know the quality of the food should be good, but that sorta caloric load in a short period of time just seems like it'd be a lot of hassle for someone already insulin resistant.

I have no idea that's why I'm asking since the only real reference I have to that is from the leangains site and I'm pretty sceptical when the source is the creator.

Could it have something to do with the bigger meals with a large selection of meat and veg would slow down the absorption of sugar that you might have as an after meal treat therefore no insulation rush like if you just ate a Mars bar or something?

Your last point makes me wonder if it actually benefits someone already insulin sensitive. I mean can you keep going and going making your insulin sensitivity greater and greater. I'd imagine mine is at a pretty good point right now as it is and there must be some point where you have a peak insulin sensitivity level.

William F

I started this diet over three weeks ago and have gone from 89kg to 83kg.

I don't follow the whole window thing, I just eat one large meal with all my daily calories in it and that's it.

The feeling of hunger disappears after a while and you get to like the feeling of emptiness in your stomach.

If you google decreased meal frequency study it will show you that body fat percentages drop with those who eat less meals but the same calories with those who eat three meals a day.

It's petty interesting. Apparently the body functions better in a state of ketosis but don't quote me on that.

top madra

Breakfast/lunch/dinner

If you can't find the time to fit in 3 meals a day, you're doing it wrong.

Health benefits of starving yourself for half the day, no thanks Jeff.

Mellor

William F wrote: »

If you google decreased meal frequency study it will show you that body fat percentages drop with those who eat less meals but the same calories with those who eat three meals a day.

I'd imagine that, in practise, people who restricted themselves to one meal a day eat less calories than average. Purely because it's tougher for then to get the calories in.

It's petty interesting. Apparently the body functions better in a state of ketosis but don't quote me on that.

I don't see how eating a single meal promotes ketosis? A pile of carbs will keep you out of ketosis, or a high fat liw carb diet will put you in ketosis regardless of meals.