Intermittent fasting is not an effective diet, it’s a lifestyle that promotes many beneficial effects including weight MANAGEMENT. “Weight loss” is all about HOW you’re doing. IF is all about WHAT you’re doing. Do the “what” and the “how” will take care of itself.
Considering that I’d gain weight if I was in a caloric surplus even if I do IF, I attribute at least 85% to caloric deficit, the 15% to IF is only because of the restricted window and discipline of not eating within that window, but I could very well just eat smaller meals through the day (same deficit as doing IF) and still lose weight. IF just makes it a bit easier.
My weight loss was dramatically improved by 18/6 IF. I was eating the same keto foods just during a shorter window. Larger windows left too much time wrapped up in the insulin and hormonal lockdown on fat stores. Longer fasts also yield good results but is more caloric deficit…
The hypothesis of one meal per day(s) is one’s stomach is not big enough to hold lots of food.
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MIGHT(big if) get some extra benefit.
>Prolonged Nightly Fasting and Breast Cancer Prognosis
>https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4982776/
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>Night Fasting: Not Eating For 13 Hours Or More Every Night May Reduce Risk Of Breast Cancer Recurrence
>https://www.medicaldaily.com/fasting-not-eating-13-hours-breast-cancer-remission-380262