I have had good success with IF for cutting so far. It hasn’t been as bad as I thought it would be especially with my sugar non existent/carbs lowered.
I am still having carbs, post morning fasted workout being the biggest intake, which brings up a question, what if I switched to keto?
Why I’ve never done keto: a lot of the ‘good’ fat ie not saturated fat sources tend to require freshness/lack diversity (coconut, olives, avacados, and nuts gte boring and I dont see myself compliant long term). Other things I’ve learned from your lectures, saturated fat shouldn’t be more than 10-15%(?) of your calories, might not be optimal for lifting regiments
My question is what if any 1) studies have been done on IF+keto (fat loss, blood work, longevity)
intuitively do you think this is a good combo for fat loss? My feeling is probably NO. thought process is this:
Keto is good because it lowers your insulin response to food. IF takes your insulin response to zero. When your insulin is down, your body uses stored fat for fuel.
Keto can take longer to lose weight because your body will use the nutritional fat provided before using fat stores, and there is some insulin response.
IF gives your body time to access fat stores for fuel.
Lots of studies have been done on ketogenic diets and intermittent fasting. They don’t do any better for weight loss or fat loss, blood work (worse in many cases with keto), and worse for performance (keto).
I think the preferred dietary approach is something the individual will adhere to, but also has a higher fiber content (fruit, veg, whole grains, legumes), low saturated fat (< 10% of total daily Calories), and produces a healthy body composition that supports an individuals activity level.
Neither keto nor IF markedly change the insulin response to food (save for Calorie reduction in some cases), blood insulin levels, etc. Insulin levels also don’t predict weight gain. The carbohydrate-insulin model of obesity is not supported by evidence.
The carbohydrate-insulin model of obesity is not supported by evidence. This seems to be the issue. I read a lot of Jason Fung’s work
Klempel MC et al. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutr J. 2012; 11:98. doi: 10.1186/1475-2891-11-98. Accessed 2015 Apr 8.
Williams KV et al. The effect of short periods of caloric restriction on weight loss and glycemic control in type 2 diabetes. Diabetes Care. 1998 Jan; 21(1):2–8.
He suggests a 24 hour fast based off of the following:
Heilbronn LK. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. 2005; 81:69–73.
Halberg N. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol. 1985 Dec; 99(6):2128–36.
I’m still watching through part 2 of your nadolsky interview, but is there ANY advantage of buying a continuous glucous monitor, then. BMI is mid 30s? It seems no from you.
Would be cool if you made a video on C-IM. Seems to really confuse even learned people on nutrition.
The Williams study has no control group and investigated weight loss over 2 weeks. This says nothing about the effectiveness of IF and CVD risk, which is multifactorial and must be assessed over a longer period of time (with a control group).
The Hellbronn and Halberg studies Have no control group, which does not allow anyone to conclude that IF does anything
We would not grant Jason Fung any sort of expertise in nutrition, as he continuously spews nonsense.
I would not recommend buying a CGM, unless that’s the only way you’re going to engage in the appropriate dietary behaviors that produce weight loss. These don’t require a CGM to determine, however.
I don’t think we’ll be making a CIM video and, to be honest, no actual experts in nutrition believe it.