If I fast for more than 16 hours and eat in a shorter window will this enhance my weight loss or body fat loss?
I found that eating basically OMAD meant that I could “feed” on more stored fat versus food I ate that day. I ate all I wanted at dinner but it wasn’t two meals of calories. So I consumed fewer calories with longer windows and so lost more weight..
I also tried to eat low carb/keto and that helped although I never tracked macros. The idea for me was to keep insulin as low as possible for as long as possible to make it easy to access the fat I wanted to lose as meal replacements.
The science that I’m aware of says no, but like a great many things, it depends. Studies show that extending the fast for more than 16 hours often results in overeating during the shortened window which leads to one no longer being in a calorie deficit and thus defeating the goals of weight loss.
No. Only total caloric intake effects compared to your total calories burned for the day does. I’ve been back on IF (18:6 - 20:4) for a month now and have gained 13lbs so far. I do IF for mental clarity, autophagy, hgh production, and GERD relief.
If you’re eating the same amount, minimal to no difference. There’s some studies that longer fasts can have a mild metabolic improvement, but it’s like 3% or less. Your body will only dip into fat stores once it runs out of calories - 2000 calories spread out 8 hours or 4 hours is still 2000 calories. And there may be some other health marker benefits for a longer fast.
Now if a smaller window helped you feel fuller on less, that’s different.
Fasting isn’t a magic bullet. You can always out-eat a daily fast. If you’re doing something like rolling 48s or rolling 72s, then yeah. Eat whatever you want, you’re not going to out eat that in one meal. But daily fasts you still have to watch it.
it does, however, i’ve found that once you do start eating, try not to eat too much especially fatty foods because your stomach will shrink and you’ll end up over eating and gaining more weight in the end