Intermittent Fasting

▶️ Intermittent Fasting is a diet strategy that MAY help curb hunger for SOME people but if they don’t eat less than they burn, they won’t lose weight.
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▶️ The muscle loss part can be mitigated by consuming adequate protein AND doing resistance training while dieting.
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▶️ It’s not magic. It doesn’t “work” for everyone and it doesn’t defy the law of thermodynamics.
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▶️ I prefer my clients eat 4+ meals daily consisting of at least 20-40g of protein as recommended by the ISSN to optimize lean mass retention.
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▶️ But, I’ve also recommended to clients who struggle with hunger to TRY intermittent fasting as a diet strategy to see if it helps them eat less but I prefer to skip dinner, not breakfast.
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▶️ There is some research showing we are more insulin sensitive in the morning and have higher cortisol so I recommend eating breakfast.
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▶️ We also know from the research conducted by the Weight Control Registry that 78% of successful dieters who lost an average of 66 pounds and kept it off for 6 years … eat breakfast.
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▶️ Either way, it’s a matter of personal preference. Intermittent fast, don’t intermittent fast. Eat breakfast, don’t eat breakfast. At the end of the day, it’s what works for you, just eat enough protein, lift weights and don’t wag your finger and act superior to people who don’t intermittent fast.
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Oh, and if you want more aUtoPhAgY … EXERCISE!!
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▶️ “Compliance is the Science”
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STUDY: Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity

https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095

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