Mike Cola
16 Hour Intermittent Fasting Results | New Intermittent Fasting Study!
Is 16:8 intermittent fasting effective for weight loss? A new study states there is no benefit to fasting for 16 hours…BUT IS THAT TRUE?
A new intermittent fasting study, published in the Journal of the American Medical Association (JAMA), claims there is no benefit from Time Restricted Eating (fasting for 16 hours every day).
In this video, Mike Cola will go over the key points of the study and explain why you should not give up on intermittent fasting as a means to lose weight and improve your health. Find out how to make intermittent fasting work for you.
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#intermittentfasting #intermittentfastingstudy #16hourfast
– Will you lose weight
and improve your health if you fast for 16 hours every single day? And that's actually called
time-restricted eating. Well, a new study just came out saying that there was
absolutely no benefit to fasting for 16 hours every single day. So, in this video, I want
to go over the study. I want to go over the key takeaways because I personally, me and my wife, have been fasting on a regular basis for over 10 to 12 years. We've got tremendous results from it. It's been life changing for me. It helps me control my weight
and improve my blood work. It really has improved my health. Plus, if you're new to
my channel, you know, my name is Mike Cola. I've been a fitness trainer and
gym owner for over 30 years. I've helped thousands
of people lose weight and just get into fantastic shape. I've put so many of my
personal training clients on like 16, 18 hour
intermittent-type fasting protocol and they've done so incredibly well. They've lost weight. They've
improved their health. So, let's go over the study. We're gonna go over the key takeaways, like what you can learn from this study, and then towards the end of the video, I'm going to explain how
you can fast for 16 hours, either every day or intermittently and lose weight and improve your health. Let's go over the study and
see what we can learn from it. Now, the researchers took 116
overweight, obese individuals, and they split them up into two groups. One group did a 16-8
time-restricted eating protocol for 12 weeks, meaning that
they fasted for 16 hours, and then they took in all their calories within an eight hour eating window. But the researchers told them they can eat as much food as they want during the eight hours and they can eat any food they want, as long as they did it within
the eight hour eating window. Then they took a control group, which just had pretty much no rules. They were eat three, four meals a day. They can eat all day long. They could pretty much eat
as much food as they want. And then they measured some
results after 12 weeks. And actually both groups did
lose weight after 12 weeks. Now, the time-restricted eating group, the people who fasted for 16 hours, lost a little bit more weight, but it was statistically insignificant, the researchers said. So, from this, and they also
did obviously blood work and there were really no improvements in insulin and blood sugar. You know, the things that you would expect when you would follow, say, a time-restricted eating protocol. When I put a client, a
personal training client, on a 16-8 protocol, I
want them to lose weight. I want them to burn body fat. I want their insulin levels to be low. I want them to increase
their insulin sensitivity. I want their blood sugar… I want their blood work
to come back better. Like, for example, my blood
work improved tremendously when I started doing a 16-8
intermittent fasting protocol. My triglycerides, my cholesterol
actually went way down. That's the number you want to be lower. My HDLs, my high density
lipoproteins went up when I followed a 16-8 protocol. So, that's what you're looking for. You're looking to lose weight and improve your health
from a 16-8 diet protocol. Now, there was also something
a little interesting, too. The researchers also said that some people within the
16-8 group lost a lot of weight, some people gained weight,
it was all over the place, which says to me that I think some participants just ate less and other people just
ate way too much food during their eight hour eating window. And that's the number one
take away from this study. If you want 16-8 to really work for you, you really have to keep an eye on how many calories you're eating. Calories really do count but I have to say, from my own experience, in putting so many people
on a 16-8 protocol, most people automatically eat less food if they only have an
eight hour eating window. I don't know why in this study, maybe because the people were in a study, some people said, oh, I can
eat as much food as I want and they kind of overdid it, while other people just said, you know, I'm just going to eat normally
within the eight hours and just automatically ate less. So, that's the number one takeaway. If you want to get results with 16-8, you can't just gorge yourself
for eight hours straight. Now, the second thing with this study I find kind of interesting because I have read numerous other studies showing all the benefits of, say, a 16 hour fast, a 20 hour fast. There are some other
studies showing benefits. For example, there's one study I like to reference to all the time. This was a study done on weightlifters, so these are already in pretty good shape. And they had two groups, one group following the
16-8 eating protocol, where they took in three
meals within eight hours, whereas the group just
ate the same three meals, the same calories, same macronutrients, same amount of protein,
fats and carbohydrates, but they did it like three meals, like breakfast, lunch and dinner. And after a couple of months, the weightlifters who
restricted their calories to only an eight hour eating window last more body weight, lost more body fat, improved those numbers I'm talking about. They had true health improvements. So, what that tells me is that
if you're like really obese, unfortunately, if you're
really overweight, you're most likely insulin resistance, you might be pre-diabetic, you may have some like
metabolic syndrome type issues. So maybe a 16 hour fast, especially if you're eating whatever you, is just not enough. You're not gonna get the
benefits from it, okay. This is what I would like to tell you. If you wanna try 16-8
and you wanna lose weight and you wanna improve your health, this is how I would do it. This is exactly what I would tell, say, a new personal training
client that comes to me. First of all, instead of
eating as much food as you want during the eight hour eating window, I always say the first thing you should do is just limit yourself to two meals within the eight hour eating window. That's a great way to do it. So, that's gonna reduce
your calories right there. Secondly, if you can switch
to more of a low carb, whole natural food diet, I'm telling you, you are going to do incredible. Because low carb, I
think, for most people, is the best way to go, you know. So, for example, like, a
typical dinner would be you have two vegetables,
high fiber vegetables, like cauliflower and string beans, and then have a nice,
good piece of protein, piece of salmon, high in Omega-3s. That's how you have to eat. You have two meals like that a day, I guarantee after 12 weeks, you're going to be considerably lighter. You're going to be a
little lighter in weight. You're going to be burning body fat. And I know you can have
improvements in insulin and fasted glucose levels. You're gonna have real,
true health improvements after 12 weeks if you ate like that. Just think about it. If you're fasting for 16 hours, you're keeping your insulin levels low and then you're just gorging
yourself for eight hours, eating processed foods, you're gonna negate all
the benefits you got from the 16 hours. I've put so many people
on a protocol like this and I wouldn't say it's 100% successful, but I would say most people, if they actually really do do
it, will do incredibly well eating a low carb, whole natural foods, two meals a day within their
eight hour eating window. Give it a try. I know it'll work. Now, if you want to follow
a real structured program, I have a video that maps
out a four week program that tells you exactly
what you're gonna eat, exactly how to do 16-8
intermittent fasting program. I know you're gonna find
it helpful. Check it out. If you have any questions
about it, let me know.
#Hour #Intermittent #Fasting #Results #Intermittent #Fasting #Study
source
Next video to watch – What Happens To Your Body When Fasting for 24 Hours https://youtu.be/9eHU1vEvCdw
Lol telling them they can eat whatever they want is stupidity. You have to also eat well!
I have been doing it and it has helped me loose 35 pounds so I think this study is wrong and a plant for Big Pharma and food companies wanting to keep you sick
16 is nothing, most lazy people sleep more than 12 hours a day. OMAD is the best option if you're truly want to lose the liver fat and the belly.
I’ve been on 8:16 for two years and did not affect my weight. If I watch my calories, I lose weight. 8:16 had no bearing on weight loss. I was so annoyed. However, 8:16 helps my mood, focus and I was able to stop my ADHD medication because my brain is clearer. I’m continuing the 8:16 indefinitely unless it’s proven detrimental.
My eating window is 12p-6p on my days off and 8 hour work days and 10a-6p when I work 12 hours. My days off and 8 hour work days I eat 2 large meals and when I work 12 hours i have 2 moderate size meals on my 2 breaks and a quick protein shake right before 6. This has worked perfect for building muscle and burning fat. Been doing this for close to a decade and I love it!
Btw I count calories and grams of protein
I do 15:9; 3 meals; no snacking between meals. Lost 8 lbs in four months; improved A1C by .6; ended reflux. I did not lose muscle mass as with other "diets".
i agree with you.
One study doesn't tell the whole story.
It's not the only way but for some it is a highly effective way
Restricting to 8/24 and also keeping mindful to calories eaten TOO MUCH. INT.FASTING HARD TO SUSTAIN LONG TERM
I've been doing it for 2 weeks and I'm down 3kgs already. Going to keep it up as I want to hit 25kg loss after baby.
I have 2 meals only and only allow myself to drink water.
It has also helped walking for an hour a day and joining a martial arts class. I can tell it's going to fall off! Gradually dropping about 200g a day.
I did a 16 hour fast for 14 days barely and haven’t seen no change at all. I start my 15th day today. In my 8 hour eating window I’m trying to force down 155g of protein to also add muscle as I’m working out 4-5 times a week. Some days I drop like 2-3 pounds and some days I gain weight. I don’t know if I should give up here or continue the fast because I’m not losing weight. Maybe I am losing body fat though but I don’t know.
Or maybe in my 8 hour window I’m eating too much and the 16 hour fast is pointless daily. Can someone help me? Should I continue?
I love fasting. I can’t wait to see results.
It’s been a week I’m doing it and I can see I’m losing 😀😊
I fast 16 a day and stay around 2500 calories in that 8 hour window . Lost 52 pounds in a year . I’m at 178 when I was at 231. I’m 5 ft 11. Almost where I want to be
I'm at age of 31, and people thinks I'm 18 approx😅😅.
I was happy that I look young but I was also confused that why I look so young?
Then after hearing about Intermittent fasting, I realised i was mistakenly doing intermittent fasting because of my bad habit of waking up at 12 PM😅. Then I take Lunch at 1PM and Dinner at 9PM.😅.
But I also do exercise or running a lot for 1-2 hours daily in evening.
I fast 16hrs a day and seeing fast loss results
Doesn't seem like a very useful study. The control group was eating all day and lost weight. That's abnormal. This control group was out of control. The other study that was referenced suggesting that people lose more weight by consuming the same amount of daily calories within eight hours seems very helpful. That's what I want to do. I definitely don't want to restrict calories before I have to. Sweet potatoes and avocado are delicious. So is dark chocolate.
Thanks for the information!
Almost any eating plan shows results BUT not long lasting in majority cases, in ludington WE J.Craig etc. And IF. If followed closely sure it works. After 6mlnths, 1 year,2 years? No doubt there are exceptions especially if powerfully motivated clients..? Health scare, life event etc
I know this is a few years old but this is what bugs me about some of these studies, between this versus that.
They didnt really have a goal outside of it, do we want all the subjects to maintain weight, lose weight, gain weight etc.
So you end up with a test that really didnt set out to be very good.
Hell i could fast 16 hours a day and then eat my weight in chocolates, but certainly not expecting to loose weight lol.
They need more structor to the outcome to actually see if IF was better or worse.
Great video, on the IF journey myself and its been working great. Its getting easier and find i only really get hungry in the last hour before the fast finishes.
Thanks again!
would hope the greatest benefit is to avoid becoming diabetic, hitting 16hr+ marker, however as a former runner not able to loose weight quiet yet as I enjoy a drink or two and hitting 50 and not able to exercise…so in my opinion maybe benefits those with good metabolism and their genetic makeup…
What 2 meals should be considered when fasting , would it be eat breakfast and lunch ?
Or lunch and dinner ? I've been 12 hour fasting for about a month and a half combined with a 1500 calorie diet. I have managed to have lost weight so far. I'm thinking about going from 12 to 16 hour fasting.
I do an 18 – 6 fasting and I eat all kinds of crap and drink and I’m losing 5ibs a week m. Haven’t had bloodwork done since I’ve started, but it’s been my experience if you’re dropping lbs. the bloodwork is good
4 years ago I did a 16:8 fast for 6months, eating window was 12pm-8pm.
Breakfast: Egg White Omlette included Spinach and Arugula with 1oz of breast. Cup of Blueberries, slice of Watermelon or Apple
Lunch: 2-3oz of lean meat with about 2 cups of green veggies
Dinner: Same as lunch, but with either of the fruits I mentioned earlier. Half the time I didn't finish dinner.
Sundays: Ate the same breakfast, no lunch. Sunday dinner was a cheat meal. Whatever the wife cooked I ate, but with less portion size.
No juice/soda or diet soda, no bread(not even on Sundays,) no junk food. 30min workout every other day. One day was arms and back, one was all core and the other were legs. I lost 80lbs and was whined off insulin. Sunday cheat meal was what kept me sane. I've since gained only 10lbs back by keeping the workouts and still no soda bread and junk food, but the diet is more relaxed. Still off of insulin
I started with 12 hours fasting and slowly increased the time. It helped reduce my weight and regulated my menstrual cycle.
Hey I basically at 11am have 5 almonds and 5 walnuts and pumpkin seeds and 1 fig. Then at 12 I have a meal like chicken and rice eggs, salad. Then after I train for an hour then around 5ish I have chia seeds in water and a spoon of flaxseed then from 6pm to 11am I am fasting only having water and ginger or green tea. Is this good ?