When you eat may in fact count

[sy2502]

But not how it's usually told us, as in "eat 6 meals a day to fuel the metabolism" or "don't eat after 6pm".

http://www.sciencedaily.com/releases...0517131703.htm

Scientists at the Salk Institute for Biological Studies have found that regular eating times and extending the daily fasting period may override the adverse health effects of a high-fat diet and prevent obesity, diabetes and liver disease in mice.

Panda's team fed two sets of mice, which shared the same genes, gender and age, a diet comprising 60 percent of its calories from fat (like eating potato chips and ice-cream for all your meals). One group of mice could eat whenever they wanted, consuming half their food at night (mice are primarily nocturnal) and nibbling throughout the rest of the day. The other group was restricted to eating for only eight hours every night; in essence, fasting for about 16 hours a day. Two control groups ate a standard diet comprising about 13 percent of calories from fat under similar conditions.
After 100 days, the mice who ate fatty food frequently throughout the day gained weight and developed high cholesterol, high blood glucose, liver damage and diminished motor control, while the mice in the time-restricted feeding group weighed 28 percent less and showed no adverse health effects despite consuming the same amount of calories from the same fatty food. Further, the time-restricted mice outperformed the ad lib eaters and those on a normal diet when given an exercise test.

The Salk study found the body stores fat while eating and starts to burn fat and breakdown cholesterol into beneficial bile acids only after a few hours of fasting. When eating frequently, the body continues to make and store fat, ballooning fat cells and liver cells, which can result in liver damage. Under such conditions the liver also continues to make glucose, which raises blood sugar levels. Time-restricted feeding, on the other hand, reduces production of free fat, glucose and cholesterol and makes better use of them. It cuts down fat storage and turns on fat burning mechanisms when the animals undergo daily fasting, thereby keeping the liver cells healthy and reducing overall body fat.
The daily feeding-fasting cycle activates liver enzymes that breakdown cholesterol into bile acids, spurring the metabolism of brown fat -- a type of "good fat" in our body that converts extra calories to heat. Thus the body literally burns fat during fasting. The liver also shuts down glucose production for several hours, which helps lower blood glucose. The extra glucose that would have ended up in the blood -- high blood sugar is a hallmark of diabetes -- is instead used to build molecules that repair damaged cells and make new DNA. This helps prevent chronic inflammation, which has been implicated in the development of a number of diseases, including heart disease, cancer, stroke and Alzheimer's. Under the time-restricted feeding schedule studied by Panda's lab, such low-grade inflammation was also reduced.

I know it's a study on mice, but I found it interesting. Many people swear by the intermittent fasting diet, maybe this is why?

[michail71]

It's the LeanGains diet for mice .

I follow LeanGains myself.

One one level it's as simple as calories in but I think following an IF diet and timing calories with exercise as a way of life probably favors better body composition an health in the long run. That is with all else being equal.

[acrawlingchaos]

Study Cliffs: One group of mice had access to food more often, ate more, and gained weight. Intake was restricted by time, not amount.

[michail71]

Rats / mice metabolize carbs differently than humans, and unfortunately, I doubt this study really correlates well with humans.

Study: Cliffs, One group of mice had access to food more often, ate more, and gained weight.

Actually, according to that study they ate the same. The one group just had a 16 hour fasting window.

As for humans there are other supposed health benefits besides fat loss. At this point I think fat loss from IF in humans is mostly theoretical but based on sound theories.

[Rocky3540]

I just had a large bowl of fruity pebbles and a couple beers before that. Haha

[Ed_Hitchens]

Very intredasting. My wife and I actually started IF this week as an experiment.

[ironwill2008]

...... it's a study on mice....

Rodents metabolize carbs differently than humans; they're poor study subjects for such issues.

[Legbuh]

I've been reading about IF too and would love to give it a try... but I remember in college a couple times I'd skip breakfast and go to the gym and end up puking from low blood sugar afterwards. Getting the shakes, tingly hands, dizzy, and puking (mainly water since that's all I'd have in my stomach).

So if I were to IF I would choose to do fast on days I am not exercising, or only exercise (lifting or running) a couple hours after a meal. That dizzy/tingly low BS feeling is scary for sure.

[michail71]

Very intredasting. My wife and I actually started IF this week as an experiment.

I've found I really love doing LeanGains. I'm combining it with a lose primal/paleo approach. If anything, it just gives me something to hyper focus on. It has been teaching me to eat big and eat carefully.

Once you settle into the IF lifestyle you realize you don't need to eat pre-workout or have x number of little meals per day. If anything there is extra energy when working out fasted. It's all about your overall, long term nutritional intake.

[michail71]

I've been reading about IF too and would love to give it a try... but I remember in college a couple times I'd skip breakfast and go to the gym and end up puking from low blood sugar afterwards. Getting the shakes, tingly hands, dizzy, and puking (mainly water since that's all I'd have in my stomach).

So if I were to IF I would choose to do fast on days I am not exercising, or only exercise (lifting or running) a couple hours after a meal. That dizzy/tingly low BS feeling is scary for sure.

Give it a try. LeanGains is a daily fast of 16 hours with an 8 hour feeding window. Many people have found this to be the easiest pattern and it still gives you the fasting benefit.

Once you get settled into a pattern and make sure your getting your daily macros you'd be surprised by how well you do. One thing that happens is your blood sugar stabilizes so that you don't get those lows and crashes.

[Ed_Hitchens]

I've found I really love doing LeanGains. I'm combining it with a lose primal/paleo approach. If anything, it just gives me something to hyper focus on. It has been teaching me to eat big and eat carefully.

We are also using paleo guidelines as a foundation for our diet. I prefer to say "traditional" diet as the word "paleo" seems to rustle jimmies around here. So on higher carb days we just add in some sweet potato, a bit of starchy vegetables, or an extra serving of fruit.

I've been reading about IF too and would love to give it a try... but I remember in college a couple times I'd skip breakfast and go to the gym and end up puking from low blood sugar afterwards. Getting the shakes, tingly hands, dizzy, and puking (mainly water since that's all I'd have in my stomach).

So if I were to IF I would choose to do fast on days I am not exercising, or only exercise (lifting or running) a couple hours after a meal. That dizzy/tingly low BS feeling is scary for sure.

We find it easier to start the fast around 9PM. Eat the first meal next day around 1PM, another meal at 5PM, hit the gym between 7-8PM, then final meal around 9PM. So far so good, but the first couple of mornings were mentally tough as habits are tough to break, especially ones you've had your entire life. But sipping tea and cold water helps, as does keeping yourself busy.

[hammerfelt]

These studies seem to be looking for excuses to eat poor nutritional food and get away with it.

I have learned six small meals a day works pretty good.

[Ed_Hitchens]

One thing that happens is your blood sugar stabilizes so that you don't get those lows and crashes.

Seconded. We probably had an easier time adapting as we've been off processed and refined carbs for a long time now, so no major blood sugar swings.

[michail71]

These studies seem to be looking for excuses to eat poor nutritional food and get away with it.

I have learned six small meals a day works pretty good.

Not really, that study tries to indirectly say a high fat diet is bad, which we all know it isn't. Perhaps it's bad for mice though. I don't know much about mice nutrition.

[m9a1mike]

Just curious -- did the mice lift?

[michail71]

We are also using paleo guidelines as a foundation for our diet. I prefer to say "traditional" diet as the word "paleo" seems to rustle jimmies around here. So on higher carb days we just add in some sweet potato, a bit of starchy vegetables, or an extra serving of fruit.

There are people out there that take it to religious like extremes. I just like to follow the science and common sense.

I had cut out HFC and hydrogenated oils long ago and had been making an effort to reduce omega 6 and increase omega 3. Since celiac runs in my family I decided to cut the grains. Eventually I just wound up accidentally following a primal like diet. I'll do rice and potatoes though and have big post workout carb feedings.

[acrawlingchaos]

Just curious -- did the mice lift?

Yes, of course.

[m9a1mike]

Yes, of course.

LOL!

He looks like a powermouse!

[JRT6]

I've been reading about IF too and would love to give it a try... but I remember in college a couple times I'd skip breakfast and go to the gym and end up puking from low blood sugar afterwards. Getting the shakes, tingly hands, dizzy, and puking (mainly water since that's all I'd have in my stomach).

So if I were to IF I would choose to do fast on days I am not exercising, or only exercise (lifting or running) a couple hours after a meal. That dizzy/tingly low BS feeling is scary for sure.

Carbs immediately prior to a workout have a lot less effect than your overall carb consumption. You can always take one of those diabetic glucose pills that kick start the liver w/o calorie-ing you up or setting you up for a sugar crash.

[dnb]

not just what ya eat but WHEN you eat...

http://www.sciencedaily.com/releases...0517132057.htm

[ironwill2008]

not just what ya eat but WHEN you eat...

http://www.sciencedaily.com/releases...0517132057.htm

Article based on a study done on mice.

[dnb]

Article based on a study done on mice.

are we not men, or are we mice?