Hi! I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. Today, I'd like to talk to you about the ideal feeding window in intermittent fasting. Intermittent fasting, or the more modern term, time-defined feeding, is the limitation of the daily feeding in a specific time limit. The most common choice for men is to eat for 8 hours a day and fast for 16 hours. For women, it works better to eat for 10 hours and fast for 14 hours. These approaches are called 16-8 and 14-10 respectively. People often ask me what the ideal hours for someone to eat are. Fortunately, this can be answered by chronobiology, namely the study of the body's natural cycles that correlate with the changes in nature, such as the change of day and night and the change of seasons. As every animal and plant in nature, we're submitted to these changes too. Recent discoveries in this field have conflicted with a fundamental and traditional doctrine of diet: the concept that 1 calorie is 1 calorie. Namely, what many dietologists unfortunately still claim, that the only thing that matters is how many calories you eat. As proven, however, it's not only about what we eat, but also when we eat it. Due to our 24-hour rhythm, it seems that morning calories do not count as much as afternoon and evening calories. I'm sure you've heard the saying "breakfast like a king; lunch like a prince; "dinner like a pauper," which practically means that we should eat just a little in the evening and a lot in the morning. This saying talks about the association between chronobiology and the way in which we should eat. To find out if the saying is true, a research has been carried out. The researchers divided some women in two groups. Both groups would follow a diet with the same amount of calories. The difference is that one group was given 700-calorie breakfast, 500-calorie lunch and 200-calorie dinner, while the other group was given the opposite, 200-calorie breakfast, 500-calorie lunch and 700-calorie dinner. Given that the participants in both groups ate the same amount of calories in total, we'd expect both groups to lose the same amount of weight, wouldn't we? No, this isn't what's happened. The group that ate breakfast with more calories lost 19 kg, while the group that ate richer dinner lost 8 kg, namely less than half. Moreover, the group with the rich breakfast lost 2 cm more at the waist, which confirms that they lost fat and not liquids. The fact that the group that ate rich breakfast lost 11 kg more by eating the same amount of calories is impressive. This is the power of chronobiology. But why are the calories consumed in the morning less fattening than those consumed in the evening? One reason is that more calories are burnt in the morning due to the thermogenesis from feeding. Namely, when we eat, the body uses the energy of the food to warm our body. This happens more effectively in the morning than in the evening. Therefore, 1 calorie is not just 1 calorie. It depends on when it is eaten. So, the answer to the question "When should I eat during intermittent fasting?" or conversely "When shouldn't I eat?" is answered easily. We set the feeding window as early in the morning as possible, ideally when we wake up. In this way, if you follow the 16-8 intermittent fasting, with an 8-hour feeding window, and you wake up at 7:00, then you should ideally eat between 7:00 a.m. and 3:00 p.m. If the feeding window is 10 hours, between 7:00 a.m. and 5:00 p.m. This is ideal and it will make a huge difference. If you thought this was interesting, please give us a thumbs up. Share it with people who you think might find it interesting and subscribe to our channel in order to get notified when we upload a video. You can also suggest subjects in the comment section. Thank you very much.

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