How to Build a Healthy Meal
The best way to lose weight is to stop eating for days. Nothing bad happens, you just lose weight.
Go to bed without insulin floating around your bloodstream from recent food intake and you STOP its interference with Growth hormone, which gets neutralized by insulin… boom! more fat loss, more muscle gained with the same food/calories!
I practice IF and this too was interesting. Thanks Dr. Greger as always for your insightful videos.
can't wait for the next video! It's exactly what I'm looking for in my life! I've been vegan for years but still struggle to keep weight in line. Thank you so much 😭
Dr. Jason Fung has been studying this subject for years and has a lot of great data too. I've been eating this way for about a year and have been able to lower my BS and maintain a stable weight. It's pretty simple, just don't eat after 7:00PM, get a good night's sleep, and don't have breakfast. Add a WFPB diet to the mix and you're batting 1000. Great info Dr. Greger…."as usual". Cheers!
5:18 Whats the problem? The 1 meal group has very good blood pressure, while the 3 meal group is starting to get too low blood pressure.
I started eating one meal a day and I eat it around 2pm most days. After struggling with weight loss my weight is now finally going down and so is my body fat. I think I may increase to a 4 hour window because it can be hard getting all the calories I need in one hour.
Dr. Greger, you're doing an excellent job. Thanks!
Can’t wait for the next part. It seems my beloved breakfast is safe for the time being.🥳 Let’s find out when I have to stop eating 🧐
Glad they finally did a study, this isn’t a new thing, it’s been a practice for my family since I can remember, fast from 6-7pm til 12 noon the next day, eat between 12 noon and 7pm…I have 4 women over 100, 3 over 80 in my immediate family all of them still moving around pretty good for their age.
Very interesting overview! Love it! Thank you for sharing!
I'm a late night eater and usually skip breakfast. Sounds like it's the worst way to eat.
This is fascinating.
My interpretation of this is…
Eat a big breakfast and small dinner: you have more energy in the morning and throughout the day, more likely to be more active throughout the day and excess calories are more easily burned off through said activities.
Doing the opposite means you have a calorie deficit through the day, making you less active and making your energy churn lower. Then you get a big influx of calories before bed which causes your body to store excess as fat.
Maybe I'm being naive here, but I'd bet the differing activity levels accounts for a large portion of the weight discrepancy between the two groups more than a nebulous concept like "circadian rhythm."
Omad was bloating so now I eat twice. At 12pm and 7pm.
hurry hurry hurry!!! can't wait for the continuation of this topic! THANKS, Doc!
I've tried many times to eat my food early & it's always a fail because the drive to eat at night after working all day is too strong..
This matches the 3500 year old wisdom of the Charaka Samhita, the first written evidence of the Āyurvedic system of health. Eating this way also has side benefits of lowering inflammation and anxiety levels. A win-win.
i'm a night owl though so getting up late and going to bed late is how i roll
Shall I assume a single caloric beverage would be enough to screw up the rest period? I'd love to see that tested.
so I don't entirely buy the conclusions here .. they are forced.
wow .. ok Eating = Toxins In. Exercise = Toxins out. So 'Time restricted eating' .. is not a restriction at all ! .. eating all day is going to restrict the body in its ability to remove toxins far more.
.. these people in this study are all over weight !! .. i.e. their body is not in a healthy balanced state to begin with !! .. they are ALL still over eating and no mention of exercise .. i.e. the studies are not demonstrating what you are assuming they are. The body is trying to get back into a healthy balance .. .. but it is being limited in the ways it can do that .. so the conclusions are skewed here… they are not conclusions about the effect of time restricted eating at all… this is what will happen when only 1 factor is changed when the body wants many factors changed .. its not that same thing as when time restricted eating is added to a person that is not in such a bad state of health to begin with.
i.e. moving the bulk of food intake too close to bed time .. its a bad idea .. regardless of all other factors ! .. that is what is being shown here… the time restriction effect .. was NEVER tested here .. because all other factors were NOT equal as you are assuming. (i.e the peeps losing weight .. again .. is not necessarily a product of the effects of a smaller eating window)
i.e. take healthy people .. that are already in balance and already adjusted to exercising a min of 30 minutes of hard puffing a day .. have been intermittent fasting for 3 months or more already, people that know what to eat .. and don't eat for emotional/addictive needs etc .. then these studies will show that it does not matter when you eat as long as its not 3 hours before sleep… and yes the time restricted eating is vital to health .. however to long-term health ! The digestive system is a massively complex machine .. and when its on .. its just like your body is walking in terms of calories being consumed .. but without the movement to shed the toxins from those calories. i.e. the body can't take toxins in and get rid of them at the same time… it just can't do that !
Time restricted eating = proper time for toxin processing and release.Time restricted eating = a restriction in toxin build up.Time restricted eating = long term health benefits mostly .. i.e. hard to prove in a study
I'd suggest measuring the length of sleep .. or recovery time from hard exercise .. then you are testing what time restricted eating actually does for the body .. these studies are NOT doing that at all .. they are off target .. as if they don't understand what they are meant to be measuring and why
So eating too early in the morning .. while restricting the eating window down to 4 hours per day .. may not be the best idea .. the body is trying to get rid of toxins in the morning that it accumulated in the night .. however .. no study is ever going to show this dynamic .. studies can't do that.
I start eating around 3-4pm .. my body has never liked eating in the morning .. it does not feel right to wake up and start eating .. and its not practical to take 2 hours out of the middle of the day to eat .. so… 3-4pm it is. (ideally)
however I look forward to the next vid here on .. restricted eating .. in the morning. .. I hope its not basing any conclusions on weight lose or weight gain tho ! gees !
Stay tuned…next time on NutritionFacts
Good information but I don't want to lose lean mass.
Finally the all awaited actual intermittent fasting video! When I do IF I always eat early and skip supper because it fits my schedule better, and so far it’s looking like that’s actually the best thing to do here haha. Looking forward to the next part!
Edge of my seat!! Keep it coming Dr. G
What if you sleep 9am-5pm & work 11pm-7am, eating a single meal (all the day’s calories) at 6-7pm each day? Could sleeping during the day etc. cause differing results?
Excellent…I’m keen to see next video…I eat in window between noon and 4 or 5…perhaps I should switch it up?
Another fat people how to lose weight video! How many of these do we have to suffer through. Hey Doc not all of your subscribers are fat and dumb.
Thank you Sir for this video all these kinds of questions pops in my head as I fast for 18 to 20 hrs and eat in a 4 to 6 hr window. So early wanted to know the benefits. Can't wait for the next video.
If you missed the last video of the day, it’s the exciting announcement that How Not to Diet is hitting shelves on December 10. Check out the book trailer (https://nutritionfacts.org/video/trailer-for-how-not-to-diet-dr-gregers-guide-to-weight-loss), and you can still pre-order the book to get it right when it comes out: https://nutritionfacts.org/how-not-to-diet/. -NF Team
So for us scrawny people trying to gain weight…eat every 3 hours? I'm currently eating 700kcal at 6am, 9am, noon, 4pm, and 7pm but it's really hard. After the first meal I'm nauseous all day.
Interesting. For now, I'm doing well on WFPB, eating whenever I want until I feel satisfied, and have lost just under 4 stone. But I am obese. As I get nearer to my goal weight, however, I'm guessing I may have to reconsider.
WOW he finally agreed with mainstream nutrition themes flowing around on the internet. Now all he has to say is have a big breakfast with eggs and meat and 3 hours later eat some veggies and whatever calorie source you want… and that's it. You will live to 100.
Great information! Thanks!
Fantastic summary of TRF! Took me months to research this before. Now it takes just 6 minutes. This is worth it's weight in gold….
How would this work for people that work nights? I go to work around 4-5pm and finish around 2-4am, would the best time be to eat just before work? I always ate after work because I really don't enjoy going to work with a belly full of food
This is exactly how I was able to loose some weight, no eating after 7 pm, doing about a 13 hr fast at night.
I've been doing time-restricted eating for over a year now. This is very interesting information. I usually eat between noon and 8pm, but I might change it up depending on what the next part says. Eagerly waiting…
I’ve found that restricting my eating by eating from 7:00a.m. to 3:00p.m. to help with weight loss and it also seemed to improve my sleep. I started doing this mainly because I noticed that I was eating dinner around 5:30 mostly out of habit, because that’s when my husband and I usually had the dinner I prepared. I wasn’t really hungry, but I ate, and tended to overeat, and then felt kinda bloated.
A year later I’ve pretty much stuck to this new, restricted eating pattern, even though I still cook an evening meal for my husband, which becomes my lunch the next day. But if I really truly do feel hungry in the evening, I’ll have a light snack.
Put it to the test for yourself! 😊
Thanks …..always spot on
Whole plant based foods on Instagram == mikewakethefoodup
Finally! A validation by none other than Dr. Gregor of time restricted feeding. Anxiously waiting for the next one.
I'd be curious to know how TRF affects our endocrinology, e.g T3, T4, and anabolic growth factors like testosterone and Igf-1.
listen to your body… just eat whenever you're hungry.
Big breakfast, light early dinner. No food between 6PM and 10AM. The body is more tolerant of glucose in the morning. Only drawback is it’s hard to do anything social in the evening without drinking
I've been fasting for about 12-18 hours a day for a year or 2 now. It's easy to continue because it feels good, natural. It doesn't require persistence.
I’m mostly never hungry in the morning though.
Very interesting, thx Dr. G!
I can’t help but to say “…put it to the test” alongside with Dr. Greger in every video
No thanks. I can't go to bed hungry and sleep so my health would get mauled.
finally getting to the good stuff. I have been waiting for him to release these videos for one or 2 years now and have been excited to hear what he has to say about fasting.
we are supposed to eat at night. If you were an ancient human trying to survive it would make no sense to light a fire when its not dark. It would be a waste of time and resources. We ate a large meal of cooked food at night and raw foods or leftovers during the day. You talk like storing fat at night is a bad thing, that's what we are supposed to do.
you should add a t-shit design to website shop written "put it to the test" with your photo showing us like uncle america's "i want you" design 😀
Why are animals still used in lab experiments? This article puts in point how ridicules it is to use an animal for something that is suppose to give results for human beings. We really do live in a time where we have the medical technology and evidence where animals are no longer needed for experimentation.
Eat dinner at 2pm then brush your teeth
Can't wait for the next video, it gets more and more exciting!! x
I try to eat in the mornings and afternoons, i eat throughout the day usually, mainly because on wfpb its hard to get enough calories in, usually tho the meal i eat later in the day is legumes and veggies – because i tend not to eat a ton of legumes earlier in the day. Usually fruits and grains are my main calorie sources for those meals and i work out a lot. Hours of rock climbing at a time, 1-2 hour cardio sessions, walking every day when the weather is good, etc.
Woot woot! I'm excited for this series. Thank you for the work you do to provide the public with this information in ways we can all understand. 🙂
I could never go without food until I tried keto. Fat keeps you full for ages.
the fasting series is getting better by each instalment; thanks!
I'm sceptical that you would need to restrict calories entirely during the "fasting window" to get positive effects, rather than prohibit only calorie dense foods. Shouldn't this be tested separately? It seems likely to me that the circadean timing of high calorie foods is the only real beneficial thing here and the strict fasting (i.e. not even vegetables) is a red herring. A bit of spinach in the evening is probably completely safe.
Oooh yes! Very interesting good Doctor. Very interesting
fasting is super easy on the carnivore diet
So I’ve been doing IF for a few months and it was only recently that I began experimenting with earlier rating times. I have to say, it feels a ton better.
No stomach aches in the morning, regulated weight, improved energy. Good stuff
you killin' me with the cliffhangers doc
Time restricted information……. next….
what about late night eating whole plant based diet?
Damn I've been doing it in reverse order the whole time 😢
Excellent video! I’ve been intermittent fasting for 2 years and will never go back!
I think we all knew this somehow, but it's nice, well great, to have these studies out.
I IF all the time, rarely eating breakfast. I can't imagine reversing it to eating breakfast and no dinner, or a mere shadow of what I'm used to having for dinner…but I will say that it's a good idea not to eat at least two hours before bed.
I wonder how this affects a body that is awake throughout the night and asleep during most of the day?I don't believe that you just swap the hours of the day and apply "oh, my breakfast is now at ~8pm in the evening" – I suppose the "bodyclock" still plays a huge role?
I heard that the number of calories were the same for both groups, but were those calories of the same types (plants, whole or processed; meats(What kind?))?
The problem is humans left the natural world. Everything has been reversed.If you walked 10 miles a day or had to hunt and pick food eating every few hours would be optimal and it is for pro bodybuilders but not for the sloth in the office sitting all day. And their lies the root cause. Sitting for the super majority is the problem. Have you seen these people bodies? They are like mush.
Should I care about all this IF if I don't have problems with my weight? Thus can I eat my dinners at 7-8?
carnivore diet mixed with one meal a day and HIIT workouts with some weight training and plenty of high quality sleep and good hydration will make belly fat fall off so fast that itll create a mess and stain your clothes
I wonder if this schedule is the same for those who are naturally night owls?
So the old adage Breafast like a king, lunch like a Prince and dine like a pauper is true 👍
Thank you, Dr. Gregor! : )
I can't wait to see your video on Courtney Peterson's study. I've been eating that way for about six months. I love it. And I've lost 25# with early time restricted eating and overall calorie restriction with tracking and daily weighing.
it works for me!
Anticipation……depending on the foods-weight gain but not necessarily .
Good job at digging the research.
I try to eat once a day and I eat at night and I am loosing weight.
It sounds like even though I practice IF by eating between noon and 8 pm I should move that so I'm eating earlier and stopping earlier.
So I’ve always stopped eating at 5 pm and usually have breakfast at 8 ….I could never do a 20 hour fast unless I was sick. Not trying to lose just maintain
Almost can't wait to the next one, as someone who are missusing 16/8-fasting. Not seeing results unless Im eating totally lean (as I should).
A person eating a healthy Vegan diet has no worries about weight.
How do we get more people to view these jewels?
What about places like Spain where they eat at night their largest meal?
This is fascinating. I always thought those who stick to stop eating after 6pm to control/lose weight were just silly and that idea was based on no real evidence. Looks like I`ve been wrong…
I also hope there will be a video in this series on shift work diets. Sometimes my "lunch" is at 1am 😀
I REALLY hope you respond to the intermittent fasting HGH myth, because that's the main reason why many people skip breakfast because they supposedly experience an HGH increase durring their workout and after, but only after 18 hrs fasted. This wouldn't be optimal in an earlier fasting approach because you wouldn't be fasting for long enough after your workout.
I work 12 hour rotating shifts. 7am – 7 pm one month then 7pm – 7 am the next. This makes a certain time to eat very difficult.
I thought I’d have to weight for his new book to hear anything on fasting.. but here is the sneak peek I guess
In my family we'd always eat the last meal at 7 PM and the first meal at 7AM, so a 12 hour fast. Now I've pushed it towards last meal at 6:30PM and first at 7:30AM. I also switched to 3-4 bigger meals less often rather than snacking on nuts/seeds/fruits all day long. Great that I can back my good habits with scientifically proven benefits now!
The whole breakfast or dinner results, mean nothing, without knowing any of the times of feeding, waking, sleeping. Are they all eating right before bed? First thing in the morning? An hour later?
The Buddha, 2600 years ago : "I abstain from the night-time meal.1 As I am abstaining from the night-time meal, I sense next-to-no illness, next-to-no affliction, lightness, strength, & a comfortable abiding. Come now. You too abstain from the night-time meal. As you are abstaining from the night-time meal, you, too, will sense next-to-no illness, next-to-no affliction, lightness, strength, & a comfortable abiding."
I'm glad I watched this, I've had a little weight gain and it coincides exactly with me reducing my fasting times.I've always fasted, as a result my health issues have more to do with nutrition than anything else.Food in the USA is just not very nutritious.
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