𝗛𝗢𝗪 𝗔𝗖𝗖𝗨𝗥𝗔𝗧𝗘 𝗔𝗥𝗘 𝗧𝗛𝗘 𝗖𝗢𝗠𝗠𝗢𝗡𝗟𝗬 𝗦𝗧𝗔𝗧𝗘𝗗 𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦 𝗢𝗙 𝗜𝗡𝗧𝗘𝗥𝗠𝗜𝗧𝗧𝗘𝗡𝗧 𝗙𝗔𝗦𝗧𝗜𝗡𝗚?

|  𝗛𝗢𝗪 𝗔𝗖𝗖𝗨𝗥𝗔𝗧𝗘 𝗔𝗥𝗘 𝗧𝗛𝗘 𝗖𝗢𝗠𝗠𝗢𝗡𝗟𝗬 𝗦𝗧𝗔𝗧𝗘𝗗 𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦 𝗢𝗙 𝗜𝗡𝗧𝗘𝗥𝗠𝗜𝗧𝗧𝗘𝗡𝗧 𝗙𝗔𝗦𝗧𝗜𝗡𝗚? |
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Decent new 2020 study on intermittent fasting (IF):

Groups of men with intermediate training experience were compared. One with an 8-hour eating window and one without any eating time restrictions but with equal total daily macronutrient intakes (therefore equal calorie intake) over a 4 week period.

There were no significant differences in how the diets impacted the men’s body composition, strength development or subjective evaluation of the diet, including satiety, perceived recovery, perceived stress and dietary restraint. ⁣

This study adds to the overall literature that IF is no more effective than having an early breakfast every day, given the same total macronutrient intakes across the day.⁣ ⁣

The main benefits of IF for fat loss for most are that it makes it easier to hit your calorie deficit requirement. You are skipping out on breakfast and therefore allowing yourself more room for calorie consumption later in the day. Many people prefer it because they can have bigger meals and disconnect from that mindset of being on a diet. 

A potential downfall to IF for some is that it can make it harder to reach your protein target for the day by reducing your meal frequency. IF with only 2 meals a day is probably suboptimal for muscle gains.

Study  by Stratton et al. (2020), including Grant Tinsley: https://www.ncbi.nlm.nih.gov/pubmed/32316561
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𝙰𝙽𝚈 𝚀𝚄𝙴𝚂𝚃𝙸𝙾𝙽𝚂 𝚆𝙷𝙰𝚃𝚂𝙾𝙴𝚅𝙴𝚁 𝙹𝚄𝚂𝚃 𝙳𝚁𝙾𝙿 𝙼𝙴 𝙰 𝙼𝙴𝚂𝚂𝙰𝙶𝙴, 𝙾𝚁 𝙵𝙾𝚁 𝙵𝚄𝚁𝚃𝙷𝙴𝚁 𝚂𝚄𝙿𝙿𝙾𝚁𝚃 𝚂𝙴𝙰𝚁𝙲𝙷 𝙵𝙾𝚁 𝙼𝚈 𝙿𝚁𝙸𝚅𝙰𝚃𝙴 𝙼𝙴𝙼𝙱𝙴𝚁𝚂 𝙶𝚁𝙾𝚄𝙿 "𝙼𝙰𝙻𝙴𝙱𝙾𝙳𝚈𝚃𝚁𝙰𝙽𝚂𝙵𝙾𝚁𝙼𝙰𝚃𝙸𝙾𝙽𝙶𝚄𝙸𝙳𝙴" 𝙾𝙽 𝙵𝙰𝙲𝙴𝙱𝙾𝙾𝙺