Η νηστεία λειτουργεί για την απώλεια βάρους. Το ενδιαφέρον ερώτημα είναι γιατί — και οι καλύτερες δοκιμές υποδεικνύουν ότι η απάντηση είναι λιγότερο συναρπαστική από τη συζήτηση.
Άρθρο
Το Ραμαζάνι είναι το μεγαλύτερο φυσικό πείραμα νηστείας. Τι λένε οι μελέτες για τον χρονισμό γευμάτων και τον μεταβολισμό σχετικά με το βάρος, τη γλυκόζη, τον ύπνο, και ποιοι πρέπει να είναι προσεκτικοί.
Άρθρο
Είναι πράγματι το πρωινό το πιο σημαντικό γεύμα; Τι λένε οι δοκιμές για τον κιρκάδιο ρυθμό και τον χρονισμό γευμάτων σχετικά με την παράλειψή του, και ποιους ωφελεί ή βλάπτει.
Intermittent fasting produces weight loss. In head-to-head trials against ordinary calorie restriction, it produces roughly the same weight loss. That makes fasting a useful way to eat less rather than a metabolic trick — which is good news if you find it easier than counting, and irrelevant if you do not.
Start here
Yes for weight loss, and no better than calorie restriction when the calories are matched.
Protocol
The most popular protocol, and the one with the most disappointing controlled trials.
Protocol
Larger effects than 16:8 in the comparative data, and much harder to sustain.
Circadian
This is where fasting research is genuinely interesting. Late eating measurably changes energy expenditure.
Mechanism
Real biology, wildly overstated in humans. What has actually been measured, and at what fasting length.
Performance
Performance effects are small and depend heavily on what you are asking your body to do.
Metabolic
Where fasting moves markers, and where the movement disappears once weight loss is accounted for.
Safety
Pregnancy, type 1 diabetes, insulin-treated type 2, eating disorder history, and several medications.
What the trials actually show about semaglutide, tirzepatide and the rest of the GLP-1 class.
Energy expenditure, insulin resistance and metabolic adaptation, without the folklore.
Diets, drugs, behaviour and maintenance — ranked by the strength of the evidence behind them.
Sleep, circadian rhythm and the wearables that claim to measure both.
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