Vertailtavat protokollat

Neljä lähestymistapaa, järjestettynä sen mukaan, mitä vertailututkimukset löysivät ja kuinka monta ihmistä edelleen noudattaa niitä vuoden kuluttua.

Time-restricted eating (16:8)

Easiest to sustain, smallest measured effect, weakest controlled evidence.

Largest effect

5:2 and alternate-day

Largest effect sizes in comparative meta-analysis, highest dropout.

Best mechanism

Early eating windows

The circadian evidence is the best mechanistic case in the field.

Clinical only

Extended fasting

Serious clinical research exists, mostly in oncology. Not a wellness protocol.

Also from us

Tools and books we publish that are relevant to this page. These are ours — we say so rather than presenting them as neutral picks.

App 🍽️ Litely
Food tracker and fasting timer for people who hate fasting apps
App ⏱️ LyteFast
Intermittent fasting timer with an evidence-based coach
App 🐟 Sardines Fasting
Structured fasting protocols with a food-first approach
App 📷 SkinnyScan
Scan any meal for calories, macros and an A–E health grade
Book 📘 The Sardines Fasting Method
A food-first take on intermittent fasting: what to eat in the window, not just when to close it.
App 🥦 Fiberlism
Fibre tracking, because almost nobody hits the target
Book 📓 The SkinnyScan Guide
Decoding nutrition labels and the marketing built on top of them.
App 🌙 BioClock Sleep
Circadian-aware sleep and light tracking

Liittyvää lukemista

GLP-1 Evidence

What the trials actually show about semaglutide, tirzepatide and the rest of the GLP-1 class.

Metabolism Review

Energy expenditure, insulin resistance and metabolic adaptation, without the folklore.

Weight Loss Evidence

Diets, drugs, behaviour and maintenance — ranked by the strength of the evidence behind them.

Sleep Evidence

Sleep, circadian rhythm and the wearables that claim to measure both.

Tämä sivu käännettiin automaattisesti englannista. Viittaukset ja numerot ovat muuttumattomia. Lue englanninkielinen alkuperäinen, jos jokin kuulostaa oudolta. Lue englanninkielinen alkuperäinen