Os protocolos comparados

Quatro abordagens, classificadas pelo que os ensaios comparativos encontraram e pelo número de pessoas que ainda as estão a seguir um ano depois.

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

Leitura relacionada

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.

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