Intermittent Fasting: Is It For You?

The regular readers of you know that I’ve been an intermittent faster for the past couple of months now (click here for a primer). There are many things that are great about it. I decided to give it a whirl some time ago and decided that I liked it, so I stuck with it. Just last week, however, I woke up in the morning and said to myself, “I would really like some bacon right now.” And so with a side of eggs (over easy!) and a bowl of oatmeal with berries, I very merrily consumed my very first real breakfast of the year 2012.

It wasn’t entirely on a whim, however. Ever since I started interning at Cressey Performance, I’ve had to make the adjustment from being a sedentary, full-time student sitting on my butt for most of the day to standing on my feet for the better part of 10 hours. Talk about a boost in NEAT (non-exercise activity thermogenesis). Unsurprisingly, my body was in for a shock and I found myself fatigued during the first week. I felt… depleted. All the time. It probably didn’t help that my first calories weren’t consumed until 3p.m. after a 10:30a.m. training session (and yes, BCAAs were consumed before, during, and after.

So I made the logical decision that I would try the whole eat-breakfast deal again. Perhaps, if I was lucky, Breakfast and I could once again become fond friends. Maybe rekindle our long lost companionship?

I’ve noticed something lately, and there’s no denying it now. Some of you are not going to like what I have to say, but you’d be hard-pressed to argue that there’s at least some truth to this. You know that relatively new “sport” in which you throw weights around for time, oftentimes with egregious technique? You know that fad that has people who don’t even know how to squat or deadlift properly flinging several pounds over their bodies and has consequently caused a whole host of unnecessary injuries? Well… intermittent fasting has recently taken over the reigns of that throne. Intermittent fasting has become the new CrossFit.

Hot damn.

I know it sounds enticing, the idea of a novel way of eating. “The data is pretty clear that meal frequency has no impact on body fat loss one way or the other,” notes Dr. Layne Norton, PhD Nutritional Sciences, natural pro bodybuilder and the face behind BioLayne, “and that keeping carbs to one or two isolated time points may actually have beneficial effects on body composition.” But be careful not to blow this out of the water. What’s that, you ask, I get to eat more food at fewer meals and still lose fat? Yes, yes, you are correct. Maybe you do it because you think it makes you hardcore. Or maybe you can’t fathom going a day without eating your favorite Poptarts, and intermittent fasting allows you to do just that. It’s also possible that you accidentally stumbled across it on the information reservoir that is the Internet. Whatever your reason – and also if you’re still in the midst of deciding whether or not intermittent fasting is for you – I strongly encourage you to weigh the pros and cons to find out whether or not you’re a good match.

Speaking strictly from a lifestyle standpoint, I’ve outlined what I’ve found to be the main indications (pros) and contraindications (cons) of following this type of diet.

Indications

You have a lot of things to do. I wish I’d taken a day just to time how many total minutes I spent preparing and consuming my meals on days that I intermittent fasted versus ate several meals. Regardless, I think we can all agree that food preparation can be a pain in the ass, and stopping whatever you’re doing to break out your tupperware six times a day can interrupt your work/productivity flow. If coffee, tea, and/or water are the only things you’re putting in the stomach for the first couple hours you’re awake, though, there’s not much that gets in the way of everything you need to accomplish that day (well, besides Facebook, but that’s a whole different animal).

You have a big appetite. I can really pound the food down if I want to. One of my meal staples of the past has been an entire pound of chicken breast topped with a whole avocado and some veggies on the side. I may be stuffed, but I’m also equally content, and the thought of food won’t even cross my mind until well into the next day. Additionally, any lover of junk food (cheesecake and ice cream included) will be thrilled to know that these sweets can make a regular (semi-regular?) appearance without much, if any, aesthetic physique consequence. Swedish Fish lovers, unite!

You have a sedentary job. Whether you’re a full-time student or working in a cubicle, if you’re sitting on your rear end for most of the day, then you don’t really need to have breakfast. You don’t necessarily need those morning calories to shuffle off to class or step on the accelerator on your commute to work. They’re simply not nearly as important.

Contraindications

You may or may not look six months pregnant, and it probably won’t be a very good look on you. The size of your meals will of course depend on how many meals you’ve allotted yourself as well as what and how much food you’re eating. But if you push the envelope enough, you’ll find yourself frequently looking like you’ve swallowed a watermelon whole. If you’re staying in for the night, it may not be a big deal, but if you’ve got a cute, fitted dress you’re trying to squeeze into for a party later on, that pregnant look may just have to go.

You use it as an excuse to eat like shit. Calories don’t matter anymore because of the magical eight-hour feeding window. Oh, oh wait – yes they do. Of course they still matter! There’s a whole lot of hype about how fasting increases insulin sensitivity, how it does this and it does that. But chowing down on an entire pizza under the supposed premise that those calories will all go straight to your muscles and not to your hips is the wrong way to do it. You may be dismayed to learn that you can still gain fat while intermittent fasting, and it’s actually not as difficult to do as you’d think. Calories are still relevant. Control yourself!

I’m not so sure about that.

You really can’t stop at just one. If you’ve been intermittent fasting for a while, you know what I’m talking about. You’ve become so used to feasting at every meal that when there comes a time when you happen to eat outside of your feeding window, it’s all over. I know some individuals who have sat down to eat a “light” breakfast in the morning with their families on special occasions, which has quickly spiraled into an all-out cheat day. Well, that day is shot.

You have a disordered eating mindset – or you’re going to. IIFYM can be awesome, but it can also lead down a very dangerous and scary path. If an accidental cheat day occurs (see above), it is not uncommon for intermittent fasters to swiftly wave away the guilt by telling themselves they’ll simply fast the entire next day to re-create the calorie sink. Or perhaps worse, individuals will justify themselves right before a binge that it’s perfectly fine to gorge today because tomorrow’s calories are simply being shifted back a day. Does this sound familiar? Kind of like the unhealthy cycle of binge and starve, binge and starve.

On a related note, it’s not optimal to shift your macronutrients, namely protein, around during the day – underconsuming earlier to make up for it later. Dr. Layne Norton chimes in:

“One problem with IF for people who are looking to optimize muscle mass is that fasting decreases protein synthesis significantly and you cannot simply make up for a lack of protein throughout the day by overconsuming it at a few others.  There is a cap on the effective dose of protein to stimulate muscle anabolism and above that you are really getting no added benefit.  One of the experiments we did for my PhD thesis (which we are currently in the process of attempting to publish) actually examined protein distribution and found exactly what we suspected… that eating low protein early in the day could not be made up for by eating a very large protein meal later in the day.  After 11 weeks the subjects eating unevenly distributed protein intake actually had smaller muscles than subjects fed relatively equal doses of protein.  I personally believe that many of the fat loss benefits of IF can be had consuming protein only meals throughout the day and then just bolusing intermittent carb intake rather than just all out fasting.”

Your job keeps you highly active all day. If you’re constantly on your feet from sun up to sun down, it might be a good idea to get some food in you when you wake up. The more physically active you are throughout the day, the more it’ll make sense for you to have breakfast. Moreover, if you’re an elite level athlete who is training multiple times per day, you probably don’t want to be intermittent fasting.

You’re a hardgainer. I shouldn’t have to elaborate on this one. If you’re having trouble getting in enough calories within a 24-hour period, why restrict your eating to an eight-hour window?

You have health complications. It may seem silly to have to make this a point, but it must be said. You’d be surprised at how many people will ignore their health issues and engage in blatantly discouraged behavior for the sake of amusement. It’s all fun and games until someone gets hurt – and if your health is not optimal, you’ll be the first to go down.

 

You’ll notice above that I’ve listed three indications and six contraindications of intermittent fasting. That’s a 1:2 ratio, and there’s a reason for that. I personally am of the strong belief that intermittent fasting is not the best option for most of the general population – either because they don’t understand it fully or, even if they do, something will go awry. My main concern, unsurprisingly, is the mental aspect of this diet and how it can warp your relationship with food (though for some, it may actually help).

Intermittent fasting is just another way of eating; it’s no magical formula and it certainly isn’t the holy grail. I urge you to take a careful read through the list above and consider your current lifestyle. Do your reading, ask questions, and become well-versed in the subject before plunging ahead.

(By the way, Breakfast and I have become best pals again. We’re quite happy together.)

About the author  ⁄ soheelee

I am a fitness buff with a Stanford B.A. in Human Biology – Psychosocial and Biological Determinants of Health. I’m also an NSCA-certified personal trainer and a nationally qualified NPC bikini competitor. I've written on Bodybuilding.com, Greatist, and other awesome publications sharing tips on fitness, psychology, and motivation.

  • http://twitter.com/lolzgym LolZ Gym

    >eat breakfast
    >skip lunch
    >intermittent fasting

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      yep, that’s the bare bones of it – in theory. in reality it’s more complicated than that when you factor in (potential) psychological implications.

    • http://www.facebook.com/kenneth.brannaugh Kenneth Brannaugh

      That’s ramadaan

    • HealthScholar

      This has been my exact experience with getting into IF

  • http://twitter.com/jamessasek James Sasek

    i meet the 3 indications and no contraindications so i’m interested in IF. any recommended reading?

    • http://twitter.com/jamessasek James Sasek

      the link in the article is great as is the 201 link at the same site about the differences. sounds like Lean Gains is my flavor.

      http://www.romanfitnesssystems.com/blog/intermittent-fasting-201/

      • JYFitness

        and leangain is not just about eating 1x a day or skippin breakfast. If you’re more active, then eat more around your activities. Leangains is more about keeping feeding windown to 8hrs than it is reducing meal frequency. skippin breakfast is not a requirement for I.F.

        • http://twitter.com/DickTalens Richard Talens

          yes it is — for Leangains, which is what we’re talking about right?

          if you’re not talking about Leangains and are talking about “IF”, then any sort of intermittent fasting qualifies as IF, because there’s no real definition. that includes eating some cheerios, then stopping because you ran out, which is what I just did. 😛

  • http://www.facebook.com/erica.menendez.5 Erica Menendez

    Sophie, I love reading your posts and agree that obsession with nutrient timing can lead to obsessive thinking/behavior (my self-experiment). Yet what we read on the internet is so compelling, we often feel…well…compelled to give it a shot to make sure we aren’t missing that magic eating dance that’s going to give us our mind’s ideal esthetic physique. In the end, it’s all rather exhausting. I tried IF for two weeks, and quickly found myself in adrenal fatigue, a condition that wanted me to just throw in the towel for life. No bueno. I do love the idea of “it’s within your macros & calorie allotments” it’s all good because at the end of the day, isn’t that really good enough? It takes so much pressure off. Yes, I do try to get my carbs in after my workout, and, yes, I do find my early morning AM workout more intense & productive on just coffee with a splash of cream, but if all well-laid plans go screwy for the day, I calmly remind myself just stay within your calorie & macro goals and all will end well. Heck, if all nutrition goes to hell in a handbasket for a day, so what? One day of overeating isn’t going to derail all the hard work I put in on a daily basis. So, again, love your posts as they’re not dogmatic in approach and reveals different things work for different people. The important thing is that we’re not so hung up on all of this…eating, training, etc.,..that we forget there’s a life to enjoy out there. Keep up the good work and look forward to reading more.

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      That’s a great mindset you have, Erica. Keep it up!

  • Lauren

    I have recently started following your blog, and have a very similar background to yourself – had Anorexia, now a personal trainer/ fitness enthusiast. I actually just posted a comment on my Facebook earlier today which said this:

    “I am feeling really angry right now. I log onto Facebook and my newsfeed is swamped with status updates about this diet, that diet, fasting, good vs bad carbs, “clean” foods…….and a pro-anorexia picture from a site called Fitness World. People need to stop obsessing about diet and just relax. It isn’t healthy and is NOT a good example to set our kids. Having struggled with my weight for years, and also having known girls who have died from eating disorders, this is something I feel very strongly about. I think I need to start a blog. This rant is FAR from over.”

    And so I started writing an article very similar to this one you have just posted. Talk about coincedence! Keep spreading the word Sophie! The more of us doing so the better! 😀

  • James

    Whats your thoughts on fasting releasing ghrelin and causing more fat to be put on? Is this relevant to a 1 a week fast?

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      No, it’s not. Intermittent involves short-term fasting, not prolonged periods.

  • http://homefitnessmanual.com/ Mitchell Wright

    Sohee, I think a lot of people over analyze Intermittent Fasting. My first attempt was a disaster. At that point I’d been eating 5-6 meals every day for a long time, and I’d been conditioned to a point that literally had me counting the hours down until I was done. When those 24 hrs were up I hated the experience. Why the hell would I ever choose “not” to feed myself again.

    Yet, somehow, I managed to conjure up the courage and give it another go. Without constantly thinking about eating, I found IF is actually pretty easy. But it’s named intermittent for a reason. So, this isn’t an all-the-time-diet way of eating.

    And, either the 16 fast/8 feeding window (Lean Gains) or with the full-on 24 hr fast (Eat. Stop. Eat.) method, can be adapted so you don’t kill yourself when you want to workout.

    And, you’re right…IF doesn’t give you an excuse eat crap. :)

    -Mitchell

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      I actually tried it out over a year ago for a short stint before I didn’t like it. I returned to it in the fall and fell in love with it. So I understand where you’re coming from :)

  • http://excuseproof.com/ Derek Doepker

    Thanks Sohee for a great breakdown of why one eating approach may not be the best for everyone. Like most things in health and fitness, there isn’t really an absolute right or wrong way. While I personally love intermitent fasting, there’s a problem when people make something overly dogmatic like “must eat XYZ meals a day” or “must fast XYZ hours a day.”

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      Derek, that drives me up the wall. I don’t HAVE to eat any particular way – you’re absolutely right about that. Find what works for you and stick with that! :)

  • Mike

    Important point. IF has NOT become cross fit. Many of IF’s practitioners have adopted a cross fit mentality. There is a difference.

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      There’s nothing wrong with intermittent fasting in and of itself. I still like it but just doesn’t fit my current lifestyle. In many ways, though, it’s become virtually cult-like.

      The fact that you need to defend intermittent fasting – despite there being no evidence of any sort of attack – is an indication of such mentality.

  • http://twitter.com/CarneAsadaBrito CarneAsadaBrito

    Nice read. Puts a lot of things into perspective. Very interested to learn more about Dr. Norton’s research on protein intake distribution. I have to disagree with your con regarding “You really can’t stop at just one.” I think this argument could easily be put in to the “pro” column as well. One of the biggest benefits IF has for me, personally, is that I don’t have constant triggers to over eat anymore. When practicing the multiple small meals a day approach, I felt the desire to constantly over eat. On IF, I can now do one or two high calorie meals a day vs potentially multiple high calorie meals throughout the day. IF mitigates the chance at overeating…harder to win the fatty lottery if you buy fewer tickets if you will.

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      Perhaps I should clarify. What I meant by that point was that if for some reason you happen to eat a small bite of something outside of your feeding window, it’s tempting to go ahead and keep eating because you’ve become accustomed to large meals (ie. taking one bite typically signals the start of a gigantic meal). This doesn’t happen with everyone, but it happens with enough folks that it can become a problem.

      Does that make sense?

      • The Mad Hatter

        no it does not. The Control over our Impulses is what distinguishes us from the animals. If you can’t control your impulses it does not have anything to do with IF.

        • TickleMe Elmo

          durrrr TNAYSHUN FTW !!!LOLZ Z

      • http://twitter.com/CarneAsadaBrito CarneAsadaBrito

        Thanks for the clarification. I guess my counter point is that there are some (large minority?) of us where that trigger is present whether or not we’re actively practicing large meals (IF). At least that’s what the case was for me as well as many friends/acquaintances and was the reason we were/are overweight. IF makes it much easier to keep those impulses in check by simply limiting the number chances to overindulge. I do get your point, but I believe that impulse is there for at least a large minority whether or not we’re used to large meals (us fatties are always used to large meals :) ). Another benefit I find w/IF is that for the very social, it helps mitigate the “surprise” birthdays/happy hour scenarios. Delaying calorie intake allows you to shuffle macros/calories in these situations. However, succumbing to such situations w/frequency is probably indicative of what caused me/others to become overweight to begin with — weak will. This is all, however, from the keyboard of a sedentary worker who IF works quite well for. If I ever find myself in a physically demanding job (like you), or join some sport (been meaning to join a rowing team), I may end up moving back to more traditional meal timing as well.

    • http://www.facebook.com/people/Michael-Philip/591615305 Michael Philip

      I didn’t find that IF mitigated any chance at overeating. i generally prefer the several meals spread out through the day. one or two big meals just means a lot of indgiestion

  • Jacob

    For me, it’s all about appetite control. Entering the day with a plan to eat a modest post-workout meal then fasting as long as possible until one larger meal makes me able to not over indulge. Like the article mentions, in the past it was too hard to decide how much I should eat in each meal when eating throughout the day. My will would break down with each feeding and I felt the need to constantly snack between meals, etc. IF is much easier for me to subscribe to — but I don’t believe it magically works better than a “normal’ eating pattern if both are followed properly. In my case, it is simply easier to meet (not exceed) calorie goals when on an IF-like plan.

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      Glad it works for you, Jacob! Would not be surprised if I returned to IF later down the road if I end up with a different, more sedentary job.

  • http://twitter.com/aliezonka Alesin T. Tipler

    I too struggled with disordered eating, but I actually found it was assuaged by sticking to an IF regimen. Rather than meticulously plan out every single meal and snack, usually 6 or so a day, I could simply wait until noon before I broke my fast and then eat reasonable sized meals, usually 3, until 8pm. Between the hours of 5am and noon, I could get a whole heck of a lot done. That’s seven hours of uninterrupted work! I was free of constantly checking the clock to see if I was allowed another 100kcal snack or 300kcal meal. And I WAS constantly checking, because I was constantly hungry. Meals that size just did not do it for me. I’ve now been on an IF regime for over a year. Admittedly, at first I had to get accustomed to the new meal sizes so there was still quite a bit of planning involved at first. However now the meal sizes feel normal and I do not have to meticulously plan my day around eating. Oh, and no more packing lunch and snacks,
    yay!

    I’ve never really experienced any difficulty sticking to the fasting until noon, but I have occasionally eaten [or rather had drinks] past 8pm. I never felt the same sort of guilt
    from eating past the fasting window, because I simply could not produce THAT MUCH
    of a kcal overage. The disordered mentality of one screw-up and the whole day’s diet is a mess was one I certainly felt while subjecting myself to 100kcal snacks. It’s certainly dangerous, and perhaps I would suffer from it if I broke my fast earlier in the day, but from a mental perspective, if I can make it until noon, I’m golden. And like I said, it’s rarely a struggle. Vacations are the one exception.

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      Yep, I was in the same boat as you. It wasn’t until I started working a physically active job 10 hours a day that it didn’t make sense for me to continue fasting any longer. Otherwise I would still be doing it. :o)

  • Cale Schultz

    Great write up. “IF is the new Crossfit.” << Sums it up perfectly. Its nothing new, been around longer than anyone here has been alive. Even though the research shows that it doesn't offer any additional benefits over traditional dieting for fat loss, everybody wants to try the next new thing or find some secret to fat loss. Truth is, there are no secrets, just years and years of hard work and dedication, however you decide to approach it.

    I tried it for about 5 months with all different variations. For the average, low activity person, I think its has benefits and certainly simplifies things, however, I think one thing you need to add to the Contraindications section is that if you are already lean and weigh significantly more than 200 lbs, it ain't gonna work. Also, if your workouts/training/sport is performance driven, stay away from IF.

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      Intermittent fasting is definitely tailored more toward folks who are concerned about aesthetics over performance, yes.

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  • http://www.facebook.com/paulamiradaki Paulie Amiradaki

    New here, I like your page! I personally am not a fan of IT, but this is a well written article looking at it from all angles! I like and agree with this theory “I personally believe that many of the fat loss benefits of IF can be had
    consuming protein only meals throughout the day and then just bolusing
    intermittent carb intake rather than just all out fasting”.

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  • Ville Vilén

    Great article. I think IF is making it’s way to be a short lived supertrend along the side with Paleo -diets. Everything will eventually settle to the point where you can actually think what suits you best,then another trend will most likely pop up. Do you happen to have any links or source for the comments of Layne Norton? I was very interested about the study he mentioned about muscle protein synthesis.

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      I don’t, because the above quote was during an e-mail convo I had with him back in July. You should contact him directly if you’d like the studies.

  • Skyler Jackson

    This string of responses looks like a confessional from an EDA (Eating Disorders Anonymous) group meeting. : )

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  • http://twitter.com/Cone911 Cone911

    hmmmm…. ok…. So now I know my brain will cause me to eat like a pig if I skip breakfast and then develop an eating disorder, but what’s wrong with Fasting itself again? Does it NOT burn fat? Will your muscles melt? Will I die if I deadlift heavy weight?
    Because It seems I’ve been experiencing the exact opposite since May. Plus I get to hang out with my friends a lot now without having to carry baby sized tupperware containers and get to save a lot of money from not buying protein powdas to stoke my metabolic fiyas

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      Cone911, not sure if you read the article in its entirety, because you will see that I’m clearly not bashing on IF in anyway. I like it. I’d still be doing it if I didn’t work such an active job. Where do I ever question the science of intermittent fasting? Please find that part and get back to me.

  • Aaron

    Guys, enjoy life…

    When I want pancakes for breakfast, I eat them and don’t care if I’ll have an extra body fat on me… As long as I’m in the sub 10% range I feel good and look good

    Who gives a fuck about your abs or 5.5% body fat ?

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      Some people would kill to have glute striations. Not me, but some.

  • Greg – Kinobody

    I have been fasting 16-18 hours daily for over a year now and I would like to say that I really enjoyed this article. IF is a lifestyle preference and not magic. With that said I have made solid muscle gains and extraordinary strength gains with IF. I feel my training has improved with IF and not decreased from reduced protein synthesis during the morning hours.

    • http://twitter.com/SoheeLeeFitness Sohee Lee

      Yes, exactly. Many folks’ lifestyles are not catered toward intermittent fasting.

  • Jeremy

    I think IF is def good for some, but when you are 220+ and lean, and are trying to get 4000+ calories down, it feels a lot better with smaller meals spread out. Personally, it freaks me out to think I only have an 8 hour period to get all my meals in. I much rather eat every few hours…I never really am hungry after one of my meals (700+ calories)….However, I can understand if you are much lighter and have a big appetite, how it might fit well. If you are serious about bodybuilding/strength training, then I personally would go with some other method of eating. The basics work and have worked for a long time…Hate how people think IF is some magical, you stuff your face with shit and do well.

  • Lotus

    Love this post. I know IF works well for some people, but I don’t know if it stressed my body out (female) or just me out or what, but I GAINED fat and (obviously) lost definition following IF. And I was eating in a caloric deficit! Worse than that, I *always* cheat on weekends (quite planned), but this created exactly what you described: a binge-starve cycle. It has been horrible trying to get out of it. 6 months after my 6 month IF experiment, I’m psychologically doing better. I still cheat, but I feel less pressure to cheat (“quick, eat that and this and all that over there, cause you get no food tomorrow!”), and I’m not a cranky cow after cheat day.

    What I can say that was good about it…..my lifts were actually better. I was more focused, and I just had better strength.

    I’m stoked IF works for some people–that’s great! But, like CrossFit, it isn’t “the answer,” and it isn’t for everyone………..

  • John

    Layne Norton what an uneducated morran you are.
    If you would know anything about if and specifically Lean gains 8/16.
    You know that calorie controll & macronutrient composition is absolute law.
    Guess the Phd title isn´t worth anything anymore.
    Do not confuse the obesety epidemic going on in the states, with what IF is all about.
    IIFYM could work but its not an integral part of the system
    Ps. Martin is very keen on backing up everthing with science & trials.
    Is that what your brosscience company does?

  • http://www.facebook.com/jmarks9585 Julie Marks

    Thanks for this. You make good points. I have recently tried IF and I like it a lot. When I eat in the morning I tend to eat too much during the day. The drawbacks you mentioned such as eating a whole pizza(guilty!) are very real and if you are not eating healthy foods you will lack in every area. I find that during the time that I don’t eat I plan my meal or two out for the evening and I have great success. I was able to finally know what real hunger feels like. I like to be full after a meal and this allows me to get that.

  • Shaneel

    If you dont have a good relationship with food, have no self control and are not healthy then IF is NOT for you!

    IF is a great fat loss tool and also a muscle building tool. Thats it.
    If you apply the same diet restrictions for a cut or a bulk BUT in a eating window.

    Id like to know what eating window the subjects ate in the study Layne mentioned. 16/8 for bulk gives you 8 hours of spreading at least 3 meals in that time frame. Isnt that frequent enough.

    I dont mean to sound disrespectful, but I dont think you fully understand IF and I dont think it is for you. And on that note you shouldnt comment on it.