Protokoli salīdzināti

Četri pieejas, sakārtotas pēc tam, ko salīdzinošie pētījumi atklāja, un pēc tā, cik daudz cilvēku tās joprojām ievēro gadu vēlāk.

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

Saistītā literatūra

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.

Šī lapa tika automātiski tulkota no angļu valodas. Atsauces un skaitļi paliek nemainīgi. Izlasiet angļu oriģinālu, ja kaut kas šķiet dīvaini. Izlasīt angļu oriģinālu