@abasket I think some may be looking for rules to explain why IF. After all, for a few generations, people accepted the “rule” that one must “break the fast” on waking up. There are studies backing this up. But a growing body of research that shows IF is acceptable, too. Even, beneficial, for some. But as IF is a newer approach, not the volume of studies meant to convince or insist, as with early breakfast.
Plus, no set of rules for how individuals use IF, what hours, etc. You do what does work, for you. You can back it up with routine blood work on cholesterol and other health assessments.
It doesn’t work for all the same. Just as the 2000+ calorie suggestions don’t.
It seems like the studies were done on eating earlier in the day. However I have not seen that a single study about eating later in the day as part of intermittent fasting. The proposition that “ it’s not a good idea” is the equivalent for me of those who told me I couldn’t lose weight if I didn’t eat breakfast.
70 pounds down in less than a year. Have maintained for about a year. I eat 12-8 or 1-9. Sometimes 2-10. Do 5/2 about once a quarter to reset after holidays or vacations.
In certain countries, like Spain for example, restaurants don’t even open until 8 or 9 PM, from what I’ve read. They siesta in the afternoon and then eat late, but I’m not sure when they go to bed.
Here’s some older 2003 articles about eating late:
For me, I workout in the evening and typically get home around 7:30 PM +/-. I gotta feed SushiPup first and then eat dinner with my family. So, I’m always finishing dinner well after 8 PM. I’ll often, but not always, have a light healthy snack much later in 9-10 PM hour. And my weight has actually dropped several lbs; however, I focus on reducing body fat %, muscle building and HIIT workouts.
Just a guess, but maybe there’s an effect of “afterburn” from the workout where I’m still burning calories after my workout and during my dinner?
Right, other articles add to the discussion and/or explain other questions/issues. There simply isn’t the established wealth of knowledge yet. I’m not even sure why we need some semblance of gospel, as long as you understand healthy eating principles.
Look at the parts about circadian rhythms. I do know people who can have a high fiber keto bit of food later and still benefit. This is all individualized. The thread, iirc, discussed different hours for different folks.
If one’s interested, you really need to be open to what info is out there. And adaptable to it, willing to learn what works for you. Flexible, not looking for “formula.”
As for “afterburn,” why not? A power lifter once told me there’s a 45 min window related to eating and exercising. Exercise ups metabolism. After exercise, the metabolism stays in high gear that long/for some period. Same when eating before exercise.
Notice that was a lifter, not a medical expert. Nonetheless, I find I have a window, sometimes 60-75 minutes. You see what fits you, based on experience.
Just because breakfast has been pounded into us since lower school, doesnt make it some gold standard for all adults.
One of the reasons I think early in the day IF wouldn’t be sustainable for many people is that it would really interfere with a social life. An 8 am Breakfast is not usually a social meal, an 8 pm Dinner often is. And I know from experience that with breakfast you can even join others and just have coffee without it causing much comment. At dinner that would be much less true.
Not sure I follow, @maya54. IF a person has a breakfast meeting, they can simply shift the 8 (or some do 10) hours they eat, and then shift back in the next day or so. We have dinner plans with friends on Saturday, and they picked 7 pm. I didn’t ask them to adjust the time- I’ll just not eat until probably 1 pm on Saturday, and be able to eat until 9 pm. As long as I can drink coffee, etc, I am ok.
I have never not eaten on a special occasion - this way of life is not sustainable if you can never take a break. I’ve also read that it’s good to switch it up every once in a while to keep your body guessing. I ate way more the week before and after Christmas, and outside of my usual “12:8”, and gained one pound, which I lost within two days of getting back on schedule.
I fell into IF due to my exercise schedule. I exercise mid morning and I have found my performance is much better on an empty stomach. I don’t know if I necessarily lose a lot of weight but it does keep my weight stable. I also find my energy level more even keeled. What helps is my H is hungry for dinner by 6 most nights so we are done with dinner early. I’ve also never been a snacker which helps.
Key for me is to know what I’m having for lunch and prepare it the night before. If I don’t and I get cranky hungry I make poor choices and feel sluggish and tired. Both my parents were diabetic (dad a type 1 and mom a type 2) so I watch my blood sugar and weight.
Yikes, hopefully young women are not doing this, and if they want to be healthy, are exercising and eating well instead of trying to fast instead. I remember waaay back when, that binge eating was really a thing with my young friends. They would go to several different restaurants all on one night, and just cram food down. I always wondered if they would then throw it up, but I never asked. Perhaps people are finding a way to justify this type of binge eating if they only do it for a short period of time…and then fast? Seems really unhealthy to me.
