I dont think this test presents the whole picture. Dairy products can spike insulin levels based on the protiens (not the carbs) in dairy products, without raising blood glucose. When intermittent fasting, part of the benefit is to take insulin out of the picture during the fast. You could be increasing yur insulin levels using dairy products but not see a change in blood glucose.


Fast for 16 hours of the day, and allow yourself a single eight-hour window for eating. This may be a good option for most beginners, because it represents the most subtle change from the standard three-meals-per-day lifestyle. As approximately eight of those fasting hours should be spent getting a good night’s sleep, that leaves only eight hours where participants need to be consciously avoiding food. For many, allowing themselves to eat normally from noon until 8pm gives them a stable meal schedule while also staying in a fasted state for the majority of the time.
I would like to know what led you to the conclusion to recommend eating in the morning and fasting in the evening instead of the other way around. You do not link any studies here that show TRF in the morning is better than TRF in the evening. You do state “Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.” but I would hazard a guess that alot people that snack into the evening have many other factors at play that could effect their risk of obesity and diabetes and are possibly not fasting at all. I have been doing TRF from 12-8pm every day for almost a year and have seen vast improvements in my health, not least of which is a loss of 70 lbs, so it seems odd to read items 3 and 4 on your 4 ways to use this information for better health. If you have evidence that supports the idea that TRF in the evening is bad then I would like to see it and perhaps change my dieting habbits.

Of course, fasting — regardless of the method — isn’t for everyone. If you have any medical conditions or special dietary requirements, it’s smart to consult a doctor before giving intermittent fasting a shot. Anyone who tries it should also plan to be highly self-aware while fasting. If it’s not agreeing with you, or if you need to eat a little something to hold you over, that’s just fine. It takes our bodies time to adjust, and some require more than others. Keep in mind that hormones can make it harder for women to follow a fasting plan than for men. “Be cautious at first, and start slowly [with a shorter fast],” Shanks recommends. If it doesn’t make you feel better, try something different, or accept the fact that maybe fasting isn’t for you.
You are probably wondering how there could possibly be a benefit to eating less frequently that goes beyond what you are already getting with a ketogenic diet. Restricting carbs and eating enough fat and protein does come with a plethora of health benefits, but when you add intermittent fasting to your lifestyle you can increase energy and reverse aging by harnessing the power of a nobel prize winning process.
Fast for 16 hours of the day, and allow yourself a single eight-hour window for eating. This may be a good option for most beginners, because it represents the most subtle change from the standard three-meals-per-day lifestyle. As approximately eight of those fasting hours should be spent getting a good night’s sleep, that leaves only eight hours where participants need to be consciously avoiding food. For many, allowing themselves to eat normally from noon until 8pm gives them a stable meal schedule while also staying in a fasted state for the majority of the time.
^ Jump up to: a b c Harris, L; Hamilton, S; Azevedo, LB; Olajide, J; De Brún, C; Waller, G; Whittaker, V; Sharp, T; Lean, M; Hankey, C; Ells, L (February 2018). "Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis". JBI Database of Systematic Reviews and Implementation Reports. 16 (2): 507–547. doi:10.11124/JBISRIR-2016-003248. PMID 29419624.
As with any diet, you’ll get the best results if you’re consistent. At the same time, you can certainly give yourself a break from this kind of eating schedule on special occasions. You should experiment to figure out which kind of intermittent fasting works the best for you. Lots of people ease themselves into IF with the 12-12 plan, and then they progress to 16-8. After that, you should try to stick to that plan as much as possible.
Also if you are looking for an amazing workout and diet program that gets results, I highly recommend you take a look at my page reviewing the Kinobody system in, Is Kinobody A Scam? I have purchased this program and can’t recommend it enough. Life Changing and easier than you think. I also have written a post about his Kinobody Style Guide, that spells out how to dress better. It can be found here, Kinobody Style Course.
Alternate between days where you eat normally, and days where you take in fewer than 600 calories. Some participants will even go so far as to eliminate food altogether during the off days. Just remember to stay hydrated while fasting, and be aware of what your body is telling you. If you find yourself feeling faint (instead of just hungry) then this may not be the best option for you.
Is intermittent fasting safe? Remember that you’re only supposed to fast for twelve to sixteen hours and not for days at a time. You’ve still got plenty of time to enjoy a satisfying and healthy diet. Of course, some older women may need to eat frequently because of metabolic disorders or the instructions on prescriptions. In that case, you should discuss your eating habits with your medical provider before making any changes.
Worried about losing muscle if you fast? Maybe this will put your concerns to rest: a single 24-hour fast increased human growth hormone (HGH) by 2000% in men and 1300% in women.[2]  HGH plays an integral role in building muscle. Boosting your levels this high will have huge effect on your physique. Research shows that higher levels of HGH leads to lower levels of body fat, higher lean body mass and improved bone mass.[3]
Is intermittent fasting safe? Remember that you’re only supposed to fast for twelve to sixteen hours and not for days at a time. You’ve still got plenty of time to enjoy a satisfying and healthy diet. Of course, some older women may need to eat frequently because of metabolic disorders or the instructions on prescriptions. In that case, you should discuss your eating habits with your medical provider before making any changes.
Surprisingly, since I've started intermittent fasting I've increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I've spent training (down from 7.5 hours per week to 2.5 hours per week).
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Two ground-breaking studies have recently been published on the effects of intermittent fasting on males. One group of researchers studied the effects that 16 hours of intermittent fasting had on males that lift weights. They found that muscle mass stayed the same, fat mass decreased significantly, and the males who fasted for 16 hours a day burned more fat for fuel compared to the control group that only fasted for 12 hours.
Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”
So how long does it take to go into ketosis when fasting? On a standard keto diet, it typically takes around 2–3 days to reach ketosis, although it can take up to seven days in some cases. However, many people find that keto adaptation intermittent fasting can speed up the process and help your body burn through glycogen stores more quickly to help enter ketosis.
Eat one large meal per day, cutting out all other meals and snacks. For those who aren’t interested in checking clocks and calendars, this is probably the easiest option. This is also a good choice for busy individuals who have a lot going on during the day. Just skip breakfast and lunch and have a large dinner that will carry you over through until bedtime.
What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat and activity levels. Regardless of your specific program, whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn’t time for a meal, a protein shake or meal replacement bar is acceptable (in moderation).
Of course, fasting — regardless of the method — isn’t for everyone. If you have any medical conditions or special dietary requirements, it’s smart to consult a doctor before giving intermittent fasting a shot. Anyone who tries it should also plan to be highly self-aware while fasting. If it’s not agreeing with you, or if you need to eat a little something to hold you over, that’s just fine. It takes our bodies time to adjust, and some require more than others. Keep in mind that hormones can make it harder for women to follow a fasting plan than for men. “Be cautious at first, and start slowly [with a shorter fast],” Shanks recommends. If it doesn’t make you feel better, try something different, or accept the fact that maybe fasting isn’t for you.

Yes, by cutting out an entire meal each day, you are consuming fewer calories per week – even if your two meals per day are slightly bigger than before. Overall, you’re still consuming fewer calories per day. This is highlighted in a recent JAMA study[b] in which both calorie restricted dieters and intermittent fasters lost similar amounts of weight over a year period.

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