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Intermittent fasting fails to beat standard dieting for weight loss
Posted on 2/18/26 at 11:59 am
Posted on 2/18/26 at 11:59 am
ScienceDaily
quote:
Intermittent fasting has become one of the most talked-about weight loss trends in recent years, promising dramatic results with simple changes to when you eat. But a major Cochrane review suggests the reality may be far less exciting. After analyzing 22 clinical trials involving nearly 2,000 adults, researchers found that intermittent fasting did not produce significantly more weight loss than standard diet advice or even no structured plan at all.
8
Posted on 2/18/26 at 1:50 pm to TideSaint
Yeah I never understood the appeal of IF. It seems like it's just a tougher way to limit your calories.
Posted on 2/18/26 at 2:11 pm to Loup
I am stating the obvious but the benefit of IF is simply that most people will consume fewer calories if the eating window is limited to six hours or less. It is effective from that perspective but like you said, it is analogous to walking around the block to visit the house next door.
Posted on 2/18/26 at 2:41 pm to TideSaint
No difference than zero structured diet at all? Yeah I call bullshite on that.
Posted on 2/18/26 at 4:29 pm to TideSaint
I did fasting several years ago. You can't just eat whatever you want in your 6-8 hour period. If you truly focus on macros and calories, it can be a good tool to help with weight loss. I was running or going to the gym at lunch during the week. I would eat my lunch afterwards, around 1:30 or 2:00, and then have a good dinner around 6 or 6:30. Lots of meat, fresh veggies, no sugar etc. You really get accustomed to it after a couple of weeks, and I would say it helped more with fat loss than weight loss, if that makes sense.
Posted on 2/18/26 at 4:59 pm to TideSaint
Now that Im older I do it often whether intentional or not but it helps keeP my weight down
Posted on 2/18/26 at 5:59 pm to TideSaint
Weight loss isn’t the best metric to achieving a more healthy version of yourself. Don’t get me wrong, if someone is overweight or obese, then yeah they need to focus on dropping the weight first. But, if you’re skinny fat you’re still metabolically unhealthy. I’ve found IF helps with staying disciplined with any diet. I’m also a big fan of fasted cardio which is proven to help accelerate fat loss, what most people tend to assume weight loss does, which isn’t the whole truth. Additionally, there’s also many other benefits to extended fasting where cellular autophagy comes into play, sharpened cognitive clarity and regulating the digestive system to function more effectively. I’d rather stick to IF for those benefits than concern myself with some number on a scale. Body composition matters more to me. I’ve been skinny fat at 178lbs and lean with higher muscle mass at 195lbs. The latter will always be my preference.
Posted on 2/19/26 at 7:23 am to bbap
quote:
No difference than zero structured diet at all? Yeah I call bullshite on that.
thats not what these studies say
it says...once we standardized for caloric deficit and protein......the results are the same in terms of body fat loss
we have known this for 5-8 years now.
IF is a strategy. works for some, doesnt for others. Same as keto, carnivore, iifym, old school bro style etc
in the end really only 2 things matter in terms of body fat loss......calories and protein. that makes up like 98-99% of your results.
I still prefer to IF. it makes things much easier for me. I also prefer to stick to greek yogurt and protein shakes only until 5. Its just what works to allow me to stay consistent and much of that is it makes it much easier for me to not participate in eating when clients are shoving food in your face all day. Also makes it much easier to tell the business development girls no when they ask me to go to lunch daily. they know I fast so they kind of stop asking.
Posted on 2/19/26 at 9:16 am to Loup
quote:
Yeah I never understood the appeal of IF. It seems like it's just a tougher way to limit your calories.
I 1000% disagree. It may not translate to other people but for me personally, I like to eat until im full. Id much rather just go without food than limit my portions
Posted on 2/19/26 at 10:13 am to scottydoesntknow
It’s another tool in the toolbox. Might not work for everyone but if it works for you, use it! That’s how I view most of these strategies.
Posted on 2/20/26 at 6:50 am to TideSaint
I don't doubt that. I mean, you can probably OMAD and just not have the time to overeat. That's a challenge to get all your macros and micros in, as well.
However, intermittent fasting is good for other things. I mean, you could do a 36-hour a couple times a month. You could do a 72-hour 3 or 4 times a year. Nice metabolism reset. Good for the spirit.
Heck, I'm in the middle of a 72-hour right now. I've been doing them about every 3 months for about a year now.
However, intermittent fasting is good for other things. I mean, you could do a 36-hour a couple times a month. You could do a 72-hour 3 or 4 times a year. Nice metabolism reset. Good for the spirit.
Heck, I'm in the middle of a 72-hour right now. I've been doing them about every 3 months for about a year now.
Posted on 2/20/26 at 3:17 pm to Huey Lewis
quote:
It's junk data analysis being passed off as scientific research.
So the diet industry in a nutshell
Posted on 2/21/26 at 1:46 pm to TideSaint
Lift heavy
Walk every day
Eat 1x or more your BW in grams of protein
Slight calorie deficit
It can be a bit of threading a needle but that’s it. I don’t know why people make it so hard.
Walk every day
Eat 1x or more your BW in grams of protein
Slight calorie deficit
It can be a bit of threading a needle but that’s it. I don’t know why people make it so hard.
Posted on 2/21/26 at 2:00 pm to SquatchDawg
quote:
I don’t know why people make it so hard.
They lack discipline and self control. They delude themselves into thinking there’s some big secret to it all. It’s just a matter of repetition and time.
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