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Is Intermittent Fasting The BEST Diet?

Not many nutritional trends have had such
a lasting and profound impact as… intermittent fasting. Intermittent fasting, as the name suggest,
is a nutritional strategy where you deploy intermittent periods of intentional fasting. The length of fasting and eating windows can
vary. Some people prescribe to rotating windows
of 24-hour fasting and 24-hour eating, aka alternate day fasting. Some prefer a 5/2 schedule, where 2 days of
the week is dedicated to fasting and 5 to eating. But perhaps the most popular of all intermittent
fasting protocols is the 16/8 approach: a daily 16 hours of fasting and 8-hours allotted
to eating. During fasting periods, you’re not allowed
to eat or drink whatsoever with exceptions for water and MAYBE black coffee or tea. As you can see, intermittent fasting is far
removed from traditional eating patterns, namely the breakfast, lunch, and dinner scheduling. But why would you want to intermittently fast? The biggest claim by fasting proponents is
that intermittent fasting is most effective for weight loss. There have been, however, even more recent
claims of benefits beyond weight loss, branching into multiple aspects of health. But has intermittent fasting actually shown
within research to provide these advantages, or any advantage? Or are the advocates simply peddling another
weight loss fad? Well, in short, no, it’s not exactly like
other fads. There might be some use for it. That being said, it’s also nothing special. Let’s dig into the research. In terms of general health, intermittent fasting
does not seem to fare any better than traditional eating. In a 2011 study, an intermittent energy restricted
intervention, i.e. intermittent fasting, yielded similar results in multiple health markers
compared to continuous energy restriction, aka regular eating patterns with a calorie
deficit. Both showed improvements in health markers
for insulin resistance, total cholesterol, lipids, inflammation, and blood pressure,
but neither had an advantage over the other. An older 2003 study reflected similar findings,
particularly in the case of lipids and fasting insulin. Fasting or not, they concluded that the most
important factors are eating fewer calories and getting professional health support. Not too surprising. Now on to the big fish: weight loss. One of the most extensive research on this
matter is a 2015 systematic review, where investigators examined 40 studies on fasting,
continuous calorie restriction, or comparison of the two. When taking all this data into consideration,
they found that fasting was no better for losing weight than continuous calorie restriction. On top of that, they found lean body mass,
fat mass, and waist-to-hip measurements were also similar between fasting and continuous
eating trials. Thus, in a total body composition perspective,
fasting showed zero advantage. Same can be said about strength adaptations,
where another study paired resistance training with either fasting or continuous eating and
found no difference in their results. Furthermore, a 2016 meta-analysis, which focused
solely on studies lasting 6 months or longer, found, again, that neither intermittent fasting
nor continuous eating were superior to one another in the respect of weight loss. Disclaimer though: This 2016 analysis only
had six trials. We’ll see if future research finds any differences. But now, taking the entirety of the current
research into consideration, intermittent fasting is clearly not a magical weight loss
tool. The common consensus within the findings is
that the most important factor is your calorie intake. You wanna lose weight? Then eat fewer calories and/or burn more. But then, why is it that intermittent fasting
is not like other fads? Well, unlike other fads, with fasting, people
actually get results. And that might have to do with fasting’s
unique capability of making it easier for people to actually eat fewer calories. After all, you’re given a very limited amount
of time to eat. As long as you remain strict with your eating
window, it’ll be pretty tough to overeat. There’s also another potential benefit. For some, myself included, hunger levels are
much more manageable after adapting to intermittent fasting. And luckily, this is not entirely based on
anecdote. If we go back to the 2015 systematic review,
we’ll find 10 trials that investigated measures of appetite. Out of the 10 trials, 6 showed that intermittent
fasting led to either no changes or better yet, a DECREASE in appetite compared to baseline,
all the while losing weight. Now, in fairness, the other 4 studies did
report an increase in appetite with intermittent fasting. This still tells us that fasting MIGHT help
you eat less through changing your mental approach to food. A potentially big win for those struggling
with appetite management for most of their lives. But clearly… not EVERYONE experiences this
benefit, so give it a shot and see for yourself. Now before closing out, there’s one more
thing to talk about… There have been recent developments in other
health factors related to intermittent fasting. Notably, improved biomarkers indicating potential
reductions in cancer development, protection against neurodegenerative diseases, and even
increasing lifespan. All of these biomarker improvements stem from
the effects of a single mechanism… known as… autophagy. Autophagy is a cellular process where dysfunctional
organelles and protein aggregates are destroyed within the cell. The material from the destruction are then
reused to construct new and improved organelles or other macromolecules. This type of repairing process improves overall
cellular function, which might explain the neuroprotective and anti-cancer elements. It also avoids cellular apoptosis, or cell
death, which supports longevity. However, autophagy is NOT exclusive to intermittent
fasting. In fact, much of the early research on autophagy
was substantiated through, funny enough, calorie restriction. That’s right, restricting calories can induce
autophagy. Even high intensity endurance training has
shown to increase autophagy. As well as coffee. Also keep in mind that many of the findings
from fasting were done in mice and have yet to be consistently replicated in human trials. The few trials we have seen suggest that elevated
autophagy requires four to five days of fasting, which isn’t exactly something many people
would want to do. But the same can be said about staying in
long-term calorie deficits. For now, waiting for more research on autophagy
to unravel is probably best, and that’s before even considering best practices for
optimizing it. Nonetheless, it sure is fascinating and it’ll
be interesting to see how things develop. And that’s about it. Now what’s better? Intermittent fasting or traditional eating? As far as we currently can say, both seem
to do the trick just fine. Both exert similar health benefits and similar
weight management. In the end, choose the diet schedule that
works for you. The one you can stick to the best, the one
you enjoy doing the most, and, of course, the one where you personally can achieve the
best results. And I’m sure plenty of you have your own
thoughts and experiences with intermittent fasting. Please share your stories in the comments
below. If you enjoyed this video, then do me a favor
and give it a thumbs up and share it with your intermittent fasting-loving friends. As always, thank you for watching, and, whether
you’re fasting or not, GET YOUR PROTEIN!

100 thoughts on “Is Intermittent Fasting The BEST Diet?

  1. Our discord community is growing! Please come be a part of it and get some awesome tips and support for your fitness goals and chances to win prizes. Plus, help us reach 10,000 members! https://discord.gg/picturefit

  2. 2.5 months of IF (18/6 and 20/4) I’m down from 200 to 185 while gaining 1 pound of muscle and losing 17 pounds of fat. This was all shown through an Inbody scan. I also started creatine at the beginning of the IF so those extra few pounds are water retention. IF also helped me control my Ulcerative Colitis because it gives my digestive system a break. It is beyond amazing and is something I will do the rest of my life.

  3. i used to do intermittent fasting, not because i was fat nor i wanted to gain muscle, but because of time. i was eating better than ever because i had about 1:30 hrs a day more to cook therefore i cooked better. i got warned at work that they were going to fire me if i kept with it because it didnt work for my DIABETIC boss and it almost "killed him"

  4. I've done IF for a while and managing hunger, enjoying food more than ever, and shredding for summer or whatever has been SO MUCH easier. Also when I'm at college I get more focused than I used to before IF. And cheat meals are no longer a cheat for me bcause IIFYM.. so I'm disappointed with this particular video of yours.

  5. One thing I can say for 1000%, it definitely boost your energy & suppresses appetite. I've been fasting/& or doing one meal a day since about the 2nd week of Jan.

    I didn't initially weight myself. I started weighting myself about 2 weeks in. I will admit, the amount of times I work out, & my carb intake (which my diet inadvertently ending up becoming a keto diet, and my body went into extended Ketosis as a by product of my diet) DEFINITELY factor into my rapid weight loss. I've completely cut out sugar, my carb intake stays under 30 grams, while comusing tons of protein & fiber. I cut out processed foods, I do 24 hour min fast, I work out at lesst 5 times of week, cardio/& or weight training. Im pretty much doing everything possible to lose as much weight, at the fastest rate.

    My point is, I can't tell you for a fact if its my fasting, or diet or exercise or a product of all 3. But I've noticed RAPID weight loss since my body went into Ketosis. & when I say rapid, On Wed of last week, until my 40 hour fast broke Friday night, I had lost 9 pounds & 3% body fat. I was so surprised, I didn't even believe the scale. I'll be weighting myself again tomorrow atternoon to see how much my weight loss has tailed off or not.

    I initially started my diet with the one meal a day. Just because I work mon-friday & its fairy easy for me to not eat until 5 or 6 later that day. But when I started the 36 hour fast about a week ina half ago, my energy levels sky rocketed, Instead of afternoon crashes at work, I have afternoon boost. My sleep has improved significantlyyyy. I've been going to bed 2 hours sooner than i use to, & I consistently wake up 20 mins before my alarms now. Weekends & weekdays. My stress levels haven't been in the red once, my resting heart beat is consistently at 50, while still being about 20 pounds over weight. I've average 15k steps this week, up 90% from my last two weeks. My point is, I've personally felt the benefits of fasting. Im not saying its the work of miracles, or its for everyone. But if you are disciplined, and work out consistently. I REALLY, recommend this diet.

  6. I looked at one of the studies. Were they actually doing IF? Seems they were allowed a small amount of food while "fasting". In other words, they were not actually fasting! A flawed study which does not look at actual fasting (no energy intake).

  7. Basically IF works because it's easier to follow compared to eating continuously which only works for those who have a lot of time to prepare their food.

  8. I like picturefit, but seen tons of other content to show otherwise.  also works great for me too. I took me exact routine diet of eating and made sure it stays in a 7 hour eating period.  lost a bit of stubborn weight and my energy level improved more drastically than I was expecting.

  9. One thing I just love about Picture Fit Videos for years is the comedy. Hilarious animation to illustrate the point that some people have reduced appetite when engaged in IF, but others are hungrier : when the brown shirt dude refuses the magical floating cupcake, but the blue dress girl races up to it drooling. Great Edutainment.

  10. can you make another video on weight gaining? your channel is full off how to lose weight but we, skinny people are here too 🙁

  11. As for myself, i tried it, for a couple of months. I lost weight. I think it's only because i ate less. After a couple of days of adopting, i wasn't hungry at all in the 16h period, where i wasn't supposed to eat.

    For me, the biggest upside was, that i did not had to count calories or do any extra work/logging to manage my eating habits. I just rescedued my meals within that timeframe, and slowly but surely, my belly started to shrink.

  12. Love your videos man watched every single one and then watched them again. I’ve told countless people about your channel and have made them watch your videos till they realized how legitimate and easy to absorb they are. So as a long time fan of your channel I ask you. Can you PLEASE do a video on nootropic supplements!!! There are so many out there and brain health is relevant to everyone. Mainly for students studying for class or big tests in life or even interviews or being sharp at your job or socially or just over all in life. I have found so much research out there on so many different supplements trying to narrow it down to the top few or isolate there nootropic effect to select accordingly. So if you read this do an devoted senior fan a solid.

  13. This is utter wrong! Nearly all of the studies in the descriptions do not utilise any intermittent fasting but rather VLCD and or a severe caloric restriction which is not related to intermittent fasting. Use studies which use full intermittent fasting with fasting windows where you consume 0 calories. This video is flawed in many ways in the sense that intermittent fasting does boost fat loss due to the fact there are hormonal changes within the body which allow the body to mobilise fat and use it for energy effectively and ultimately burn more body fat then regular caloric restriction.

  14. Do us all a favor, actually read the studies. And then re-do this video. Because it’s incredibly wrong. 👍🏾Thank you. IF is by far the best dieting tool. Speaking from experience.

  15. calory restriction can cause weight loss from muscles also. Have you refer any study about HGH that release only because of fasting. Autophagy is not simple as restricting calories you have to give a lot of stress to your body to start autophagy process that can be through exercise and prolong fast where you are not getting any nutrition.

  16. I do IF but I'm never in a caloric deficit… so I think the premise of this video is misguided. I still lose weight despite not being in a caloric deficit. The idea is that fasting (especially with fasted cardio or strength training) allows enough time for your body to go through most/all its glycogen so it can tap into the ketones from your body fat. It's a similar premise as restricting carbs.

    Currently 100lbs down and never restricted calories. Simply changed what I ate, when I ate and allowed my body to heal from the crap I was putting into it. CICO is NOT the end all to weight loss. If you have a healthy body, sure, but for the other 50% of Americans who are pre diabetic (whether they know it or not) or diabetic according the FDA, their body is NOT healthy and an endocrine method could and should be considered.

    PictureFit: simply put, you are not looking at all the information that's out there. Look up Jason Fung (MD), Ivor Cummins (engineer), Rhonda Patrick (MD), Dave Feldman (Engineer, he's more keto but supports IF). These aren't fad bro science people. These are folks who have looked at the data medically and scientifically.

    There is loads of data out there that seemed to just happen to miss this video…

  17. Muscles have the separations so we can target a particular muscle to build by working out. But fat doesn’t have any separations, so how could Abdominal workouts could help to burn the fat in particular area? Was that a myth ? Does a workout really helps to burn fat in a particular area?

  18. I have to call bs on those studies. I fast 16/8 and eat a very filling ketogenic diet. I'm down 120 pounds and off all doc medications. Every time you snack or eat you spike insulin. While your insulin is spiked you are not burning fat. If you eat 3 or 4 meals a day and snack 3 or 4 times a day then your insulin levels are constantly high meaning you will not be able to lose weight. And comparing fasting to calorie restriction, how low were the calories?

  19. Hey Picturefit, can you do video of shoulder pain and knee pain?
    I was injured years ago and looking for solution
    Thank you.

  20. Big fan. Any chance you could do a video on intermittent fasting the focuses on the 5:2 plan? Thanks in advance.

  21. I did IF and it worked for me but I recommend what works best for you.. at the time I was 6’2 305lbs, and I needed about 2600 calories(roughly) to maintain my weight. I was able to be in a caloric deficit and lose weight because it was hard to eat the 2600 in a 7 hour window. The first week was rough, but now I’m down 65lbs and feel so much better.. but that’s my experience.. yours may be different.

  22. Thank you PictureFit! I hate these 'health gurus' saying that intermittent fasting the 'fastest way' to lose weight and gain muscle. But in actual reality, it's up to your program, diet and MOST IMPORTANTLY, DISCIPLINE.

    If it works for you, sweet, but I hate the scummy 'business tactics' they use to sell their shit.

  23. personally I prefer lowering my calorie intake without restricting my time to eat. That might be because I work days, evenings and nights, and sort of have to eat when I have the time.

  24. Thanks to MARTIN BERKHAN and Leangains for IF! On it since 2012. My best go to diet for overall health and getting lean while still eating my favorite foods!

  25. Tried 5:2 for about 18 months (before I was on a proper exercise programme) and to be honest it made me miserable. Those 2 days were such a chore and I pretty much just maintained weight. Now that I work out a few times a week I'm not sure I'd cope with hunger and increased metabolism.

  26. Hi, love the positive attitude and energy! Very informative. Thank you for this simple, straight to the point video! Though I'm confused a bit about fasting and diet! This book http://tinyurl.com/y4w4ykc8 on diet also has some plan for diet and loss weight. Could you encourage me to what should I follow?

  27. Well, i was doing 16/8 IF and the truth is i cant know exactly if it had any difference from normal.
    When i was eating normal i was eating 3,300kcal and i was 83kg with fat and when i change that i went to 75kg and eating 2,500kcal and i saw a completely different body. Lean muscle mass. But maybe i was eating too much back then.. Maybe if i was eating back then 2,500kcal it would be the same.. I cant really know. Obviously i trained much better and had much better nutrition when i was doing IF.
    But i liked it.

  28. Highly recommend against fasting if you’re any type of competitive athlete and especially if you’re an endurance athlete. Your performance will sincerely suffer because your body will be unable to recover properly. It’s fine if you want to just do the body shaping thing. Outside of that, this is a fad.

  29. So to sum up, the important thing is the calorie restriction which is shown to be the goal and no the way which comes down to the personal preference.

  30. Smh….Picture Fit: "IF is no better or worse than traditional restricted calorie diets. At the end of the day, if you consume fewer calories than you put in, you'll lose weight."

    IF fanatics: "So I guess I'm lying when I said I lost weight on IF."

    It's amazing how people hear something completely different than what the message is. Hell, to some extent you even advocate for IF in this video, yet the IF cult-members hear something totally different.

  31. I kind of half-ass do this. On my lighter workout days and rest days, I skip breakfast. For a while I didn't eat breakfast at all, but my deadlifts and squats were definitely suffering.

  32. I used to be a snack eater and a sucker for sugary foods. The habit always got me hungry wanting for more. I can testify that after starting to drastically reduce the consumption of sugar/carbs, the feeling of hunger isn't that severe and most of the time non-existent. Basically, the less hungry you are the fewer times you would want to eat, and what you eat is equally important. I eat more fats and protein now instead of mostly carbs on my plate.

  33. PictureFit, I'd like to hear your take on the effects of IF on hormone levels that could affect some of the things you covered here. There are claims and studies on the effects of fasting on Insulin, cortisol, ghrelin, and leptin and to not address them feels like a gap.

  34. Dr. Eric Berg is probably intending to post another "fasting is good" type of content on YouTube for keto friendly people

  35. its simple, fasting its not the best method, but its a functional one, in my life, im almost obligated to eat high calories for dinner, i often have dinner with my girlfriend in food restourants, i often go out with friends for pizza, some chips, or some drinks, etc… and i simple dont have the control to avoid that kind of foods, and i also, dont want to do that for the rest of my life, so for me, fasting is just great, i try to eat almost nothing during the day, except for water, coca cola, and food with minerals and vitamins, and then save myself for the dinner, that way, i travel through the hole day with a 1400 calories diet without suffering, and living my life as im used to, i know its not the perfect way, but im not going to lie, but its the way is working for me

  36. Intermittent Fasting is incredible for diabetics… I wet from a 13.2 A1C down to a 6 in 6 months and was taken off of most of my medications.. Please do research for all folks..

  37. Weird, I read autophagy starts after about 12-16 hours of fasting. It is stem cell regeneration that starts at about 24 hours. You missing the human growth hormone benefits that starts when fasting and reaches up to 2000% increase at about 24 hours of fasting which is the start of prolonged fasting.

  38. I started Intermittent Fasting after hearing about it constantly on Joe Rogan's podcast. I started doing IF a few months after I started lifting and I did feel as though it helped me in losing weight a lot quicker. I think doing IF helped me become more discipline in eating, especially eating less and eating a lot less junk food. I also became more aware of what I was putting in my body when I would eat, and I think it did help me have less of an appetite. I made sure to stop over eating and to never put myself in a food coma ever again haha. I also only drink water and coffee in the mornings. I do 16/8 IF.

  39. Fasting doesn't work for me. All it does is raise my stress levels like crazy and rob me off my libido. So I'm not giving it another go. Tried it probably 10 times with the same result each time. But then again I can do without fasting since I'm not a big eater anyway.

  40. Have been doing IF since 2 years. I can say that my lifts have definitely improved and have more energy levels when I workout fasted in the morning. I agree with Picturefit bro about easier Calorie intake management because of restricted eating window. Hassle free to not think about breakfast every morning, saves time and energy.

  41. Intermittent Fasting just makes it easier to eat in a caloric deficit, it doesn’t magically make u lose weight

    Eating 2500 kcal a day while fasting will be no different than 2500 kcal a day eating more conventionally in terms of fat loss

  42. It much easier to keep an Intermittent fasting habbit, rather than just eating less. Eating less is way to ambiguous.

    If you make a habit of not eating in the night nor in the morning, you'll be able to keep it much easier. Your brain just says "No!" after that window of eating. The stomach, brain, and everything gets accustomed to the schedule and no longer trigger responses, or they trigger hunger in a much weaker way.

  43. Like I always appreciate your great videos what to look for Mexico big fan keep your great work up, I love intermittent fasting because it helps me not worry about food in the morning or stress about it until I’m hungry and larger meals work for me where they don’t work for many so it all depends on every individual I personally love it but on the weekends because my schedule changes I hate when I need to eat that’s my share on it

  44. Wether or not it helps with fat loss or gains is irrelevant. It may be healthy like eating regularly. But it has more health benefits. Your going to feel more energetic. Your internal clock changes. Your mindset changes. Your control changes. Your levels of tiredness might change. So on and on. It can also increase lifespan. Autography.

  45. What an incredibly stupid video. Nothing on insulin resistance, fasted workout, hormone changes… and much more. Irrelevant studies… like why? Disappointing. I actually liked this channel up to this video.

  46. Anyone and picturefit, please search for "is picturefit wrong about intermittent fasting ?" By a channel called fledge fitness.
    Picturefit I think you misinterpreted the studies.

  47. Most of the time we forget that we are a biological machine that developed over thousands and thousands of years. Our modern day comforts allow us to eat as many times a day we want. Our ancestors did not have that comfort. They had to move and search for food…and when they got some, they did not have fridges to store it, so they ate when they could, not a regular morning, lunch, dinner with some snacks in between. Taking this simple thing into consideration should make us realize that intermittent fasting is more in line with how our bodies work. That is not to say that you must respect a strict 16/8 protocol necessarily. Just eat less often, leave more hours in between the meals and limit the snacks. This is ancient knowledge that exists in eastern culture books from centuries.

    Also, pleaaaaaaaase, everybody stop treating each calorie as a calorie. Bears do no fast and don't have diets, they just do their thing and eat. Still, before the hibernation period they accumulate more fat that on the rest of the year. Children, during puberty start to grow, build more muscle, etc. The eating pattern is mostly the same, so what happens?

    Hormones happen! It's not just calories in / out. The food you eat affects your general health and hormone production. You will lose weight by eating only chocolate, under a calorie restrictive diet, but you will also fuck up your insulin and create other hormonal imbalances which will make you to gain weight even more after you finish with your "diet". If you are a man and eat to many estrogen rich foods you will have a hard time gaining muscle…if your testosterone is very low because you lack exercise, eat badly and are stressed, you will lose muscle and gain fat. It's much more complicated that only calories.

    Intermittent fasting is better because it helps some with insulin hormone regulation. Insulin is very important when trying to stay lean. Also, when fasting, human growth hormone levels are much higher and digestion is not consuming your energy. But fasting is useless if you treat a calorie like a calorie and eat garbage food.

    I'm not saying that conventional way of eating is bad. I'm just saying that fasting has more benefits and that no matter the way of eating, you must be careful of WHAT you eat.

  48. Definitely not a weight loss magic trick
    But great for mental strength, digestion & much more as you heard in the end of the video.
    Great video been watching all your videos love the info

  49. The last thing food companies want is for IF to catch on. It is the ONLY sustainable method of weight loss for me and I've tried MANY. 30 lbs gone in the past 9 months.

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