Lose More Weight with Early Time Restricted Eating | Educational Video | Biolayne

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[@AllMyHobbies]

As someone who could not lose weight until finding fasting. I can say. The fact that the fasting group ate less calories on there own without being told is everything!!! Why people can not lose weight is because we eat to much. And anything that helps make it easier to stop stuffing food in our mouth is the secret. It works I'm down 70 pounds and love it. I eat like crazy when I'm eating and have no problem not when its fasting time.

[@Paul-od7gm]

Completely agree! I like IF, because for me also it is easier to restrict my eating window than having to restrict every single time I put food in my mouth. This btw might also go a long way in explaining the difference in calorie intake (200 Cals/day) between the groups and hence the weight loss, as they were using food questionnaires. The eTRF group just had less opportunities for error. Anyway, it is promising, but we need more data.

[@vikkidutra1501]

Although we know from research limiting the number of times a day we spike our glucose the better

[@OffTheGrid1982]

Basically if you want to fast pick whenever let's you be consistent

[@smitty66]

Weight loss is a nice aspect of ETRF. For me personally, it completely stopped any potential afternoon binge eating and it has improved my sleep quality DRAMATICALLY.

[@chuckleezodiac24]

IF for a year. Feel great. Going to switch to ETRF -- hopefully it'll help with my sleep! I think that eating in the evening gives me more energy and keeps me awake until midnight or 1 am. Would like to go to sleep at 11 pm! we'll see....

[@justmeandmy]

Adherence is the primary challenge in diets. Anything that improves adherence to a reasonable deficit is a superior system (considering the average). Obviously exceptions will be exceptional.

[@aggelosntatsos9786]

Great video, keep up the good work!

[@matthewgeddes3241]

Week after week you continue to provide fantastic content. Thank you Layne, this is great

[@macrocoachkellimichelle]

Extremely well explained. Couldn’t have said it any better. Thank you 🙏

[@sxhrgvs]

Seems like another very fair and balanced assessment Layne. Thanks.

[@Yourfriendinendtimes]

AlGoreRhythm

[@harshitboss]

Thanks for making this video!

[@acdcbrody]

I love your videos because at the end of the day it’s like, do what works for you and let others do what works for them. My favorite sentiment in life really 😂

[@bobbysutton8235]

I found longer term, like 3-6 months of using IF, adherents became more like eating disorder behaviour rather than cutting body fat. Stay in a calorie deficit, hit your protein target and forget about time of day.

[@Teddy-jf5xg]

I’ve been doing 16:8 and 18:6 for five plus years, but I don’t think I’d want to do these long term fasts like some of these people. That to me just sets up a binge and restrict cycle. People will tell you that there’s all these benefits to fasting lol. I found one benefit, it simply makes it easier to stay in a calorie deficit. That’s all, no magic.

[@chuckleezodiac24]

@@Teddy-jf5xg right on, bro. IF makes it easier for people to limit their intake without suffering and relapsing on fad diets. the autophagy and LTF are mostly just guru-ish trendy type stuff for people to try and share on social media.

[@Macgee826]

​@@Teddy-jf5xgI can't say for certain what extra benefits there is with I.f. but I'm pretty sure there is survival mechanisms at play with hormones ,increased ketones etc.

[@itay2464]

Thx for the info layne

[@UncommonSense]

I think intermittent and prolonged fasting is amazing. When you practice it for long enough, it means that you are in total control of what you eat and never really suffer from hunger, barely even when cutting. I love to do my productive more mental focus kind of things like computer work at the start of the day fasted, go hit my first workout fasted but sometimes with some carbs via sunsoda(orange juice and coconut water 50/50 with sodium) and then have my first large meal of the day right after. Then I usually eat two more times in an 8h eating window. The mistake people do is being too rigid with the fasting at a point. Sometimes it ends up being 10 or even 12h eating window for me and on another day it's 6. If it's around 8h on average it's fine. I can bulk and cut on intermittent fasting but I'll usually remove or add the occasional meal depending on the goal at the time. The long fasts have reversed any sort of eating and junk food addiction I ever had and has taught me to go long without eating and then eat a lot when I do. It's not for everyone but for me personally and my clients, it's an amazing tool.

[@Anusdeur]

Great post👍👍👏👏

[@richarddufresne2683]

Another great video. Merci ! 🙂

[@anishveigas2514]

Excellent 👌 thanks

[@jaymckoskey25]

It's about the energy balance, not the method, clear enough, but it seems to me that the study does suggest a practical advantage for TRF by virtue of the improved adherence. An improvement in adherence is an improvement in the outcome. All important and actionable information. Thank you for sharing.

[@atim99100]

In one line if calories, macronutrient, micronutrient, fibre are equated the timing & frequency doesn’t matter much. This law will never change. However I would argue that for an overweight individual who is trying to loose weight if he cuts carbs more than fat then his sugar will be more stable. And once he reach lower body fat percent he can add carbs.

[@jons78733]

Up early and watching this video. I feel great and am heading to the gym. For the algorithm! ✌️

[@jarrodhockley]

a quick pubmed search on eTRF in sept 2022 and the studies seam to show positive outcomes for many metabolic markers.... and these are human studies so a meta on all might show there is benefits that are derived from the circadian alignment aspects...

[@bill_monty]

I don't like time-restricted eating myself but it can be a useful tool for some people particularly those who do better with structure vs. free-forming things. The lean mass retention piece is important to note so people won't be concerned about losing muscle and can just focus on the diet modality they like best lol

[@mbw365]

Regarding the 3.6kg cutoff, that's about 7 lbs. Since this was a 14 week study with a 500 kcal/day deficit, that would be roughly 50 percent of the targeted weight loss. No way to know if that's the reason, but just an observation.

[@nandoxus]

They lost more weight, yet lost the same amount of fat. Which means they lost lean mass (either water or muscle or both)

[@shoulung6203]

Thanks for the video as I was curious about whether there was a big difference in when you timed your IF, as dinner is one of the times our family comes together and this would have put a dent in that. As far as IF itself, in a military career where PT was at 6:30 and I wouldn't eat until 9, and acid reflux motivated me to have an early dinner, IF was just a natural part of my life for the last decade, so it was easy to adhere to.

[@vojtal182]

I think in the end it is only about how much calories will you avoid because of the window. Morning IF will kind of ruin your social life (no family dinners, no nights out overeating and drinking alcohol). So in the end you are not that tempted and really eat less. I think it is about choosing your caloric target and then finding a routine that is sustainable for you to really achieve it. If you prefer to eat early, go ofr it. If you prefer later, also go for it. If you need to use willpower just to shift your feeding window, you might not have engough willpower to cope with the caloric deficit itself. Me myself I don't feel hungry in the evenin so I would go with the morning window. But that is not relevant for you.

[@udostraesser6617]

For time restrictions allows me to stick to low calorie diet when needed. If I dieting during normal hours, I will fail ultimately…weak…just love food

[@carnivoroussarah]

Try going for more whole foods. Always makes me feel fuller

[@AwayGoalRule]

Same. I don’t do it bc it’s “better.” It just allows me to reduce my total caloric intake. Once I start eating, I sometimes can’t stop. The longer I withhold food, the less chance there is for me to binge.

[@Kraigmire]

When I was researching intermittent fasting 5-ish years ago, there were a couple of citations of studies that claimed the people who had their eating window early in the day lost a bit more weight than the people who had their eating window late in the day. These studies mostly were for people who just ate once a day. They also claimed the people who only ate early in the day also lost less lean mass. They all said the differences for weight and lean mass were very small though, so they all said they wouldn't personally prefer one timeframe over the other.

[@jtell723]

FTA

[@timgerber5563]

I did intermittent fasting for a couple of weeks: started off with a 12 hour feeding window and then cut it down by 2hrs per week until I was at a 6h feeding window. That week I was forced to have breakfast at 9 and my last meal at 3pm. I can honestly say I have never felt more miserable in my entire life. Going to bed hungry, not being able to fall asleep, because my stomach was really empty. Also, my stool got hard as cement. Pooping was not fun. I did lose weight and also muscle mass. Never am I going to do 18/6 IM ever again. 16/8 is something different, especially if I do it from 1 to 9pm. That allows me to start off the day with a good lunch, have a snack at around 4-5 train at 7 and have dinner afterwards. Still would prefer calorie conting and iifym over that as I naturally just like to have a cappucino and apple in the morning, then have a late breakfast at around 11, eat lunch at 3, train from 6:30 to 7:30, eat dinner at 8 and go to be by 11pm. If that sounds weird to you: I guess it’s about what works best for yourself.

[@WooBunny]

Personally I found lifting and eating enough protein (1g per lb you wanna be) led to better aethestics and quality of life. Then started to cut some calories after that. Keep your test levels high. Also swap water to charcoal filter. Avoid chicken if possible. For all the micro plastics etc. take Ashwagandha

[@squatcitygaming1726]

Layne, can you do a vid on aggressive calorie deficits? There's a couple of nutritionists (Martin McDonald et al.) who all advise it. I'd love to know your thoughts.

[@ddavidjeremy]

Future world champion Layne Norton.

[@fernandoriveros8577]

I do sort of fasting, I just have a protein shake in the morning and nothing else until lunch .

[@lukeclaydon6670]

For Algor. Great stuff

[@zigmundotto3254]

Nice

[@jamesk4452]

Trying to fit daily protein into a 4-8 hour window has been quite the challenge. Once I break my fast I find myself wanting to binge my face off. My IF experiment has been pretty underwhelming to this point.

[@ChazZen]

How much protein do you try to eat and what's your body weight an approximate body fat %

[@jamesk4452]

@@ChazZen 180-200g and 15%

[@Magic_beans_]

Somebody on one of these channels, I’m fairly sure it was Layne, said he had the same experience with IF. The feeding window created scarcity, and his response was to chow down. He’d try to contain the damage by shortening the feeding window, but that just made it more intense. So yeah, it’s not for everyone. (Tangent: personally I like 5/2 since I don’t have much of an appetite when I don’t lift. Plus it restrains me; I can’t get greedy and push for 2 lbs/week fat loss while also respecting the rules of 5/2.)

[@misskay6831]

I have the same issue. What's been helping me is saving all or majority of my calories until I get off work around 9pm. Once I get a taste of food, it's over. So I eat the last hour or two of my day. If I eat anything in the middle of the day, it has to be right before I leave the house or as I'm driving. I never eat breakfast so that I don't get a taste of food too early. I've tried it all and this is what's worked best for me. Good luck in your journey.

[@Wanker527]

Well 4 hours is much, MUCH harder than 8 hours.

[@davidwelburn]

Just because you do early TRF, does not mean you can't have a day off every now and then, if the situation calls for it. Great video, though.

[@ryandeffley7652]

IF is just a different eating schedule which allows for bigger sized meals with less meal frequency. That's all it is. It isn't some magic be all/end all. I'd personally rather eat two large meals in 4-6hrs than five tiny meals in 9hrs. But if you keep the same deficit in either one, you'll lose fat either way. 👍

[@GorillaGrodd]

IF works well for me when I cut. But I don't think I could sleep having not eaten anything since 3pm. But not eating early in the day has always been easy for me since I'm naturally not as hungry in the morning and get busy at work and food doesn't cross my mind.

[@rebella5769]

Early IF has to be the hardest thing to do. I applaud anyone who can stop eating at 3:00 PM. How in the world. I wish I could but they would have to be going to bed hungry. That would be pure hell for me. Id love to find out how they did it.

[@mamabear5cubs109]

Tell me about it! I homeschool 5 kids. It’s almost impossible because I’m preparing 15 meals, 5 snacks all day right in front of me and get so busy with our classes/toddlers that I get stuck waiting long past my eating window before I get a chance to eat. I gave up and just started eating half. Works great for weight loss.

[@enanthate]

For ME (at least) the hardest thing about IF is that it relies on the fact that you have every single day of your life equally divided. Every day you sleep the same hours, you work the same amount of hours and at the same time of the day. So if you're like a three shift worker who casually surpasses 60 hours of workload a week, and have your days off given at random, depending on the factory production of the day.. There's just no way you can have a routine based eating schedule.

[@lukecarrigan2472]

Same as me I work a 24-hour shift roster and I have found it impossible to stick to. As a lot of days I would be asleep during my eating window. Then at work for 12 hours where I can't eat. Just didn't work.

[@kyphoticlifting4474]

Lord Layne 🙏

[@aaronbailey9454]

For Al Gore!

[@nickcarapiet4051]

Hi Layne, have you seen the latest study that links artificial sweeteners with heart disease. I am not averse to artificial sweeteners but would be interested to know your thoughts

[@zbear404]

Would be nice to have the link to the study.

[@davidcover9591]

Why aren't you linking the study?

[@MA-ik7ys]

i love it. I wake up , caffeinate black coffee, work out, 11.30am smash a big meal, 60 grams protein, 2pm another 60, 5.30 another 60 and done for the day. If im feeling particularly hungry i might chuck a bowl of fruit in somewhere wherever i want. I trend down in weight mon to fri and then the weekend gives me a choice depending on my goals at that point in time. Be social with friends and its a net no change for the week or stay shreddy if i have a pending event/holiday in which case ill carry on the diet sat and sun and end up down a kg for the week.

[@Getit100]

Very hard to be social on a cut haha

[@douggzilla5620]

When do you go to work ??

[@MA-ik7ys]

@@douggzilla5620 after midday. But admittedly i can go whenever i want

[@douggzilla5620]

@@MA-ik7ys Cool. I find it difficult to skip breakfast and get a big nutritional lunch in while I'm at work.

[@MA-ik7ys]

@@douggzilla5620 yeah most the time i had to have a hit list of go to food joints. Theres a mexican salad place with avo, chilli, salad, shredded beef beans etc. Stuff like that

[@creamofthecrop5868]

hey layne can you make a video on the new pubmed study conducted in europe saying saturated fat has no correlation to heart disease. the one that was published september 5th

[@josurke]

What is “special” about 16/8? Yes calories in calories out but why do TEF fans think 16/8 is magic?

[@94EyeEagle]

Great videos. Interestingly, regarding the lean mass loss, in a year-long study on trained subject, a recent study by Moro et al. (PMID: 34649266) also found that the subjects in the TRE group lost a small a mount of lean mass when compared to the normal eating pattern group. Coincidentally the TRE group also ate around 200kcal less (which explained why they also lost more fat mass than the other group). Based on this, it is fair to say that while TRE/IF is a viable option to stay lean year -round, it's not optimal for lean mass gain.

[@betrayedpredator8826]

TRE also makes it rather difficult to fit all your calories into the window once you start really getting deep into mass gaining stages, and so unless you want to suffer digestion pains makes very little sense to do so. Slamming down 4000+ calories in a few hours sounds god awful

[@bastipear2864]

Algorithm rocks

[@westfieldartworks8188]

But there have been a few good studies that have shown that consuming more of your total daily calorie intake earlier in the day, and then reduce meal size as the day progresses, does increase fat loss rates. These studies were done within a normal eating window closer to 10 to 12 hours, from about 7 am to 7 pm.

[@troy3423]

Send the pubmed ID here. Love to look at em

[@westfieldartworks8188]

@@troy3423 Two studies were performed, one at Tel Aviv University in Israel, and another at Hebrew University in Israel (Jerusalem), simultaneously. I believe a third study was also done the following year at a medical research university in Berlin. All three 32 week studies provided identical results which were reported in Science Daily. A larger high protein, high carbohydrate breakfast, reduced cravings later on, controlled blood sugar levels, insulin spikes to a larger degree. Ghrelin hormone levels were reduced significantly more post meal by the participants in the group that ate the larger breakfasts. Coming at it from the other way, The National Institute of Health, in their guidelines for weight loss suggest that food consumed later in the day is not utilized for energy as readily as food consumed earlier in the day. Dr. John Magana Morton Chief of Bariatric Surgery at Yale, essentially says the same thing. That metabolic rates slow as the day goes on. Foods consumed later in the day and evening simply are not metabolized and utilized for energy, in the same way as food consumed early in the morning. The whole idea of " eat breakfast like a king, lunch like a prince, and dinner like a pauper, " seems to have some legs to it. I never would have bought into an idea like that, say ten or twenty years ago....but it looks very much like that may in fact be the case for optimal weight loss.

[@troy3423]

@@westfieldartworks8188 That's not enough info to look at the studies. I don't need a synopsis, but rather the title of the studies or PMID.

[@westfieldartworks8188]

@@troy3423 It was called the " Big Breakfast Study." The lead researcher was Dr. Daniela Jakubowicz. You can look her up,...look up her credentials...and contact her directly for any additional information you might need.

[@tomtraynor5384]

Sooooo--maybe just don't eat/snack after 7 pm as we have heard since I became aware of such things in the 70's?

[@khaledzurikat7190]

people wearing a CGM say glucose goes high at night for late restriction this study did not test that. making early restriction superior

[@maxxsstrengthandpowerlifti188]

Without watching the video all the way. The reason this works better is because people don’t eat as much early in the day as they do later

[@nigelunger5808]

This was a great vid 👍 Also I was wondering if u could do a video on the so called study , that says consuming a certain amount 3 specific types of artificial sweeteners, is linked to cardiovascular heart disease ? The study has been on the news the last few days , & the little bit I read sounds like more bullshit , & fear mongering over Aspartame , & similar sweeteners . But I could be wrong 😂 But i'd like to know what u think about the study , & is it worth worrying about . Love your channel Thanks 👍

[@AngelRodriguez-my7ht]

So I know you’ve done a lot of videos on protein and the amount of protein in one meal that is ideal and that over feeding protein isn’t optimal so is over feeding fiber in one meal of the day the same as spreading it out throughout the day

[@jarlack]

Great video. But I'm confused about the modeling. They didn't observe any change in the energy intake based on self-reports. Then post hoc, based on the lost weight, modelled it to be equivalent of 200kca extra intake. Isn't this begging the question? Any increase in weight loss with ETRF is always due to some unobserved intake? What am I missing?

[@Paul-od7gm]

I don't think you are missing anything. As noted they used food questionnaires. The eTRF group might have estimated their caloric intake more accurately than the continuous group The continuous restriction group might just have missed 200 kcal input per day because they had more opportunities in a day to make entry errors. We would need an RCT between eTRE and 'classic' TRE with tightly controlled calorie intake to sort this out properly.

[@droppedoutofschool]

AL GORE AL GORE!!

[@bigbob21]

Good to know… I’ve followed a loose 16/8 for years… I pretend I have a slow metabolism because my appetite is quite large for my size and I put on fat quiet easily… skipping breakfast is easy to do and let’s me back load with larger meals later in the day 😂

[@transformxruby]

i eat most of my food between 12.30pm-->7.30pm for this reason, i know its when i want more food even though my last meal is like 100g cereal or 250g on weekends lol

[@rabajr911]

I dig the hat.

[@StevePhillips76]

For the algorithm!

[@NoName-to5xl]

Foralgorithms

[@diniba]

For anyone who uses IF and finds it causes them to binge I find I do best when I eat a low calorie protein only breakfast before I leave the house (turkey breast or a protein shake/coffee, egg whites etc).... Skip lunch... Come home and eat dinner. I don't get the urge to binge like when I wait all day to eat. IF isn't magic anyway so this helps to keep calories in check. I know it's not technically "IF" because I'm not going by a window, but it gets the job done

[@Pain59579]

Never worked for me @IF especially early if I cut feeding early I have to work out early and you end up hungry all day unless your old sleeping at 8 to 10pm. I do IF now not the real spin one starting 3pm to 11 as I work out at night but no weight loss. I get weight loss when I spread my meals light afternoon to 12am x 5 to 6 small meals. Btw IF wasn't something I read as a kid my parents didn't believe in waking up eating breakfast upon wake. You eat when your hungry but not overeat. My dad is 75 in CrossFit games my mom is 75 118lbs no cellulite nothing I have metabolic damage

[@nick.laufenberg]

Love the hat! #vortexnation

[@Bouncyman8]

For Al Gore

[@josephdavey2342]

How did the TRF group not lose more body fat if they were having around 200 calories less per day? Does this mean they just lost lean body mass? Was skeletal muscle checked to make sure it wasn't just water weight?

[@devinsharpfit]

💪

[@qc4738]

Hey man, how do I lose fat withot losing body mass?

[@ashurany]

It's unfortunate that so many other nutrition & health personalities miss the unimpeachable message that you've consistently promoted, which is doing what works best for *you* IF might not be superior to CCR and vice versa, but works best is what works and is sustainable for the individual.

[@Teddy-jf5xg]

Studies have proven that it’s not. I do IF simply because it’s easier to stay in a deficit.

[@ashurany]

@@Teddy-jf5xg I get that (I currently IF too but have done CCR in the past-both work for well for me). I was only suggesting that the best message for people is one that encourages routines that work for them individually.

[@wbernales1]

Is there any benefit of time restricted feeding for a person who dont want to lose weigth? BMI 22 at the beginnig

[@michaelajoseph6856]

👍

[@BartekKowalski-qi4rj]

👍👍👍

[@gokukakarot1855]

For the algorithm

[@JayceBroda]

Vortex hat ... do you hunt?

[@cheliospanama9786]

For the algorithm 🤓🥳💪👏🤙🤔😎

[@Crimsonfangg]

This ultimately displays the benefit of intermittent fasting - when you can't eat outside your window, (assuming you have the willpower to adhere to it) you're going to end up consuming less calories. I also find it to be the least restrictive of all the diets. I can still eat what I want and still maintain my health without having to feel horrible about cutting out food groups that I definitely still want to eat. Of course there's people that have the willpower to stick to caloric restriction without the need to have an eating window and more power to them, but this study seems to suggest that intermittent fasting has a higher compliance rate.

[@spencersloan79]

Wow. How did you not read the study? Or understand it before you made a whole video and posted it for the world? The eTRF people didnt eat 200 calories less, they ate the same but.... the researchers found that the impact of early time-restricted eating on participants with obesity was the equivalent of decreasing calorie intake by 214 calories a day.

[@sri-6374]

IKR!! I think he doesnt like the idea of IF.

[@karlhungus5554]

For Al Gore's rhythm...

[@jesusgarza8846]

for the algoriiiiithm, also first here :D

[@BMGipe45]

For AL Gore!

[@ericglass1270]

Al Gore's Rhythm

[@thepurplebox380]

For Al Gore?

[@Uncle-Bull]

Yeah…Al Gore Rhythm.

[@Newme55]

For The Al Gore Rhythm!

[@miguelcrupovich]

Hey Al Gore, this is for you!

[@ObboB223]

Comment for Algor

[@Jordy-927]

For thee, Al Gore Rhythm

[@farcry787]

algooor

[@MichaelLoweAttorney]

Sounds like early time restricted feeding increases satiety.

[@hussnizakir3605]

For algorrrrr

[@Uncle-Bull]

FTA

[@traviskruger2263]

like

[@anthonysvfx8424]

For Al Gore. (smile)

[@candyczar]

Hey Bro you forgot the RHYTHM 😲

[@Uncle-Bull]

Some people don’t have rhythm.

[@Washyourbellybutton]

This is a lot of unnecessary complication and effort just to eat in a calorie deficit.

[@hardcorejab]

Hat?

[@stevenedmunds2018]

Al Gore

[@CLC616]

It might be more difficult to adhere to early time restricted feeding-even though none of that was observed in the study????? Um- 🤡🤡🤡🤡🤡

[@burtnation1357]

♿️

[@Ryan_DeWitt]

I like the way they did the study. However I just don't put a lot of credit into taking obese people and trusting they are telling the truth about what they are eating. We know from other studies they are generally absolutely awful at it. Even when they are shown how to do it.

[@chrisgreenwood8188]

Pigs

[@troy3423]

They lost more weight. That's all the proof you need

[@evanwall7834]

Yep, they probably underreported calories

[@evanwall7834]

@A J there is a lot that goes into your weight. It's not so cut and dry

[@enanthate]

Most likely due to the fact that the first person they ever lie to, are to themselves. "Just this one single slice of pizza won't get me fat!" (Thought the same thing for every single couple dozens of slices eaten 5 minutes ago)