The Obesity Code: Unlocking the Secrets of Weight Loss (Why Intermittent Fasting Is the Key to Controlling Your Weight): 1

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This item received a score of 4, indicating the reference offers strong support for the claim. The Stote study is a randomized crossover trial that found those eating one meal per day led to decreased fat mass and no significant loss of fat-free mass (muscle is a large part of fat-free mass). There were also some other interesting findings in the study, such as that those eating one meal per day had greater total cholesterol (including both LDL and HDL), blood pressure, and a greater reported hunger and desire to eat over those eating three meals per day. Those eating three meals had nearly double the cortisol of those eating one meal, felt fuller, and weighed an average of 1.4 kg more. Although the researchers provided all food to participants in the study, which increases compliance and the accuracy of food intake measures, the participants were not supervised during most meals so it is not certain that the calorie intake estimates provided in the paper are accurate. Because of this, we cannot be very confident that calorie intake was actually the same between groups. Reference 9 Reference

The first claim received a score of 0 out of 4, indicating that it is strongly opposed by current evidence, including several studies cited in TOC itself. Many studies have demonstrated that calorie restriction can cause substantial loss of weight and body fat. One of these is the Minnesota Starvation Experiment (cited in TOC), a tightly controlled experiment in the 1940s in which a diet of 1,570 calories per day caused a group of volunteers to lose one quarter of their body weight over a six-month period. Countless other more recent studies have demonstrated that calorie restriction, regardless of whether it is implemented via carbohydrate or fat restriction, causes weight and body fat loss. Certainly, calorie restriction can be hard to maintain in the long run and that limits its effectiveness as a weight loss tool, but TOC claims that it doesn’t cause weight loss even if you maintain it. Just following up on our post from last week – Robert – I wanted to share with you my single best weight-loss tip. It is important to note that the randomized controlled trials investigating intermittent fasting on outcomes like weight loss and fasting insulin are limited. The most recent meta-analysis on the topic included eleven trials, all 8-24 weeks long, with a handful of other trials completed since then. When TOC was published in 2016 the range of trials was narrower, but sufficient to indicate that intermittent fasting is probably not a superior weight loss method. According to one systematic review published around the same time as TOC, eight trials met the authors’ criteria, with most lasting 5-12 weeks and one lasting one year. We conclude that the claim is moderately overstated, because while the evidence does suggest that intermittent fasting can be beneficial, it does not indicate that it is a superior method for long-term weight loss, as TOC suggests. Overall (average) score for claim 3On the most basic level, obesity is caused by consuming more calories than your body can use. Many factors contribute to this. Some factors are individual to you. Others are built into the structure of our society, either on a national, local or family level. In some ways, preventing obesity requires consciously working against these multiple factors. Oh, R., Gilani, B., & Uppaluri, K. R. (2021). Low carbohydrate diet. [Updated 2021, Jul 12]. In: StatPearls What is not known is how the human body’s metabolism adapts over time to repeated intermittent or alternate-day fasting and it is also not known what the effects are on long-term health,” said Silver. In this case, a 2001 review of the relevant trials of broadly popular diets (such as vegetarian, low-fat, low-carb, USDA Food Guide Pyramid, etc.) was cited to support this. The report concludes:

I read this a month ago and gradually built up my fasting regime: 12 hours, then 24, then 36. This week, I've gone 4 days without any problems at all. I make the broth, I take vitamins, I drink lots of water and tea. But I break the rules a bit too. I drink a lot of milky coffee (instead of coffee with cream which makes me retch after drinking that too often on the keto diet) and I still treat myself to a low alcohol beer or two at night. He is also the scientific editor of the Journal of Insulin Resistance and the managing director of the nonprofit organization Public Health Collaboration (Canada), an international group dedicated to promoting sound nutritional information. Moderate your protein intake (in practice, TOC recommends a high protein intake of 20-30 percent of calories). Parmar, R. M. & Can, A. S. (2021). Dietary approaches to obesity treatment. [Updated 2021, Oct 12]. In: StatPearls This item received a score of 2, indicating the claim is weakly supported by current evidence. Fasting of the type advocated in TOC can certainly cause fat loss, but current evidence does not suggest that it is a unique or superior method, and we are unaware of evidence of its long-term effectiveness.

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You need vitamins, minerals and other nutrients from food to stay healthy. If you don’t get enough, you can have symptoms such as fatigue, dizziness, constipation, and dehydration,” she said. “Fasting too long can be life-threatening.”