5 Research-Backed Meal Timing Essential


The Mystery of Fast-5 and D.I.E.T.: Bert Herring, MD at TEDxRiversideAvondale

Video taken from the channel: TEDx Talks


Science Based Fat Loss Foods | Brain Research

Video taken from the channel: Paul Revelia


MEAL TIMING SECRETS for Weight Loss (145lbs Lost)

Video taken from the channel: Josh Fenn


How to Time Your Meals for Max Fat LossThomas DeLauer

Video taken from the channel: Thomas DeLauer

5 Tips For Timing Your Meals to Maximize Fat Loss. Research scientists monitored the eating habits and weight loss success of 420 overweight Spanish participants on a 20-week diet. Best times to eat and tips for timing your meals for optimal weight loss. Meanwhile, a study conducted by the University of Alabama at Birmingham in the US suggested that simply changing your eating schedule such as having an early dinner or even skipping it reduce hunger pangs and boost fat burning, helping you lose weight. However, this internal procedure can be changed by consuming or working out at unusual times of the day.

Changes to our body clock can affect our physical and mental health, and our immunity.. Given how important the body clock is for our bodies and overall health, our group wished to know what impact it has on our metabolic process.We carried out a review that analyzed research studies in. The most recent research suggests eating three larger meals each day may be more effective for weight loss than eating five or more smaller meals throughout the day. Originally, scientists believed eating tiny meals every two or three hours would boost an individual’s metabolism, enabling patients to burn more calories each day.

Methods. Participants (49.5% females; age [mean+/−SD]: 42±11 years; BMI: 31.4±5.4 kg/m 2) were grouped in early-eaters and late-eaters, according to the timing of the main meal (lunch in this Mediterranean population). 51% of the subjects were early-eaters and 49% were late-eaters (lunch time before and after 3:00 PM, respectively), energy intake and expenditure, appetite hormones, CLOCK. But the timing of your meals play an important part in accelerating your weight loss plan.

South Mumbai-based Consultant Nutritionist Niti Desai says that, “The timing of your meal. The timing of meals may matter because the body has an internal clock — the circadian rhythm, which follows a 24-hour cycle — and does certain things better at different times of the day. As a practical weight-management strategy, Hana Kahleova, MD, PhD, recommends eating breakfast and lunch, skipping supper, avoiding snacks, making breakfast the largest meal of the day and fasting.

Sample Small Meals Each small meal for weight loss should contain 2 to 4 ounces of lean protein, 1 or more cups of fresh vegetables, about 1 to 2 teaspoons of healthy unsaturated fats and 1/2 cup of whole grains or starchy vegetables. Fresh fruit can stand in at one or two of the five meals for the fresh vegetables. The Critical Importance of Meal Timing for Weight Loss There have been two main changes in dietary habits from the 1970s (before the obesity epidemic) until today.

First, there was the change is what we were recommended to eat.

List of related literature:

significant effect on weight loss.6 What mattered weren’t breakfast habits but overall eating habits and diet compliance, which merely confirms what metabolic researchers have been saying for decades.

“The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy” by Michael Matthews
from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy
by Michael Matthews
Createspace Independent Pub, 2012

We believe that the alteration in the timing of ghrelin’s peak from daylight hours to the evening just before dinner was another cause for the elevated daylight hour satiety, improved persistence in the weight loss process, and better anthropometric outcomes that were measured.

“Nutrition in the Prevention and Treatment of Abdominal Obesity” by Ronald Ross Watson
from Nutrition in the Prevention and Treatment of Abdominal Obesity
by Ronald Ross Watson
Elsevier Science, 2014

These findings are consistent with others that show that earlier lunch consumption is associated with greater weight loss after 20 weeks [17].

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

Ongoing research is examining meal timing (restricting the hours for eating), intermittent fasting, and macronutrient components and how these can best be manipulated to maintain weight loss long term.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2019

“Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fatamong Overweight and Obese Women: An Exploratory Randomized Controlled Study,” Journal of Obesity (June 2011).

“The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness” by Lani Muelrath, Neal Barnard
from The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness
by Lani Muelrath, Neal Barnard
BenBella Books, Incorporated, 2017

Five earlier studies have also shown that meal replacements were effective at inducing intentional weight loss.

“Manual of Dietetic Practice” by Briony Thomas, Jacki Bishop
from Manual of Dietetic Practice
by Briony Thomas, Jacki Bishop
Wiley, 2013

Another potentially promising strategy is to establish a long-term meal-replacement concept, which substitutes 1 or 2 meals daily by balanced formula diets of reduced calorie content, as recently demonstrated in a 4-year clinical study in nondiabetic obese subjects (41).

“Type 2 Diabetes: Principles and Practice, Second Edition” by Barry J. Goldstein, Dirk Mueller-Wieland
from Type 2 Diabetes: Principles and Practice, Second Edition
by Barry J. Goldstein, Dirk Mueller-Wieland
CRC Press, 2016

Meal replacement with a lowcalorie diet formula in weight loss maintenance after weight loss induction with diet alone.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

For example, one study attempted to predict weight loss among college women (Schifter and Ajzen, 1985).

from SOCIAL PSYCHOLOGY, Second Edition
PHI Learning Pvt. Ltd., 2019

Daily self-monitoring of body weight, step count, fruit/ vegetable intake, and water consumption: a feasible and effective long-term weight loss maintenance approach.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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    My Full Guide to Fasting over age ���� https://youtu.be/njM2swbICYg
    Full WOMENS Guide to Fasting ���� https://youtu.be/VNWhScV5b4g

  • Yes. I say it this way… “Breakfast is the most important mean NOT TO EAT”, if you want to be healthy!!!
    And “LUNCH is the second most important meal NOT to eat”… If you want to be healthy…

    No snacks!

  • Thank you Thomas, by following you I have lost 30 lbs of pure fat. I’m only 10 lbs shy of my goal weight. Keep your work up, I pray that more people stumble into your channel like I did.

  • Hi Thomas, im very intrested in weight training for women. Can you make a video on some simple yet efficiant ways to build muscle (excerises) at home.

  • If I keep 5-6 hours between meals how I’m I suppose to consume the right amount of protein which in my case is 170 g and still keep my 16/8 fasting routine? consume 50 or 60 g of protein in each meal is way too much protein in one meal. So how and in what amount do I need to consume my protein?

  • Hi Thomas, thanks so much for all your content, have learnt so much from your videos. Quick question, what if you’re keto for purely health reasons and not to lose weight? I have the problem of keeping weight on, am doing keto and IF, I find that I have to wait at least 16 hours between my last meal to feel good daily, sometimes fasting up to 20-22 hours, maybe more on the odd day. What eating schedule could you recommend for keeping weight on say with a 4-6 hour eating window? Some videos with this content would be super helpful. Thanks so much. Sarah

  • following a diet is easier when you are busy with other things

    when you are idle nothing distracts you from the hunger

    food can boost mood. structure meal timing & frequency around when you need to feel good, when you need to perform mentally & physically

    eating delicious foods triggers cravings for more food. avoiding them diminishes the craving for them. focus on eating high fibre, high micronutrient foods. devising a meal plan for the coming week can be helpful.

  • Yay the smile is back! Makes me laugh every time ;). Thank you for this information it really helps me to keep on plan when I know what’s going on behind any cravings I have. Love the new apparel, too!

  • I just discovered your channel & I’m learning a lot. Thank you! I do have a question though. I’m currently on Nutrisystem to help with portion control/ weight loss. I’m on week 7 & I’ve loss 15lbs( I’ve slipped many times lol) with this plan im supposed to eat 3 meals & 3 snacks. Any suggestions? Side note: if I’m busy I might miss snack time or have a late lunch/ dinner. Also the other day I was super busy & heard my stomach growl for the 1st time in a long time ( can’t remember) lol thanks!


  • If you are going to have two meals a day, is it better to space them far apart (as suggested in this video) or have a longer fast by putting them closer together? Putting them far apart means you are eating your first meal sooner, which will not allow enough time for the “metabolic switch” to kick in.

  • “.. six or seven meals per day..”? Is this the Consumer Society? The rest of the world… Two or three ⚟ ���� is its own worst enemy. �� ��‍♂️ ����

  • Two meals a day ( 9am, 4pm ) with maintenance calories. I am satisifed all the day and no mood swings, and of course, leaner body.

  • This is true. I was starting to hit a wall. Eating three healthy meals a day. I switched to 2 meals a day. Lost 10 pounds. Im almost down to one. But I’m still debating it. Thanks Thomas

  • great video.btw i have a small question,soo should i take large 2 meals than small 3 meals.(amount of calaries are same and im in a 8:16 intermittent fasting and on a keto diet )

  • Love it! Could you do a video explaining how far apart we should space carbs and fats? Like how long should I wait to eat fat after eating a bunch of carbs (or vice verse)? Is it the same 5-6 hours? Can I eat a bunch of beef suet, wait an hour, then eat a potato without all of the beef suet getting stored as fat? I hope that makes sense!

  • I’ve gotten hooked on OMAD. Saves so much time and money while giving me absolute control over cravings and “cheating”. I hope I’m not making a big mistake, because I’ve basically become locked into it.

  • AH! DEAR, DEAR DR. HERRING—I stumbled across your “ theory” and your WONDERFUL LITTLE BOOK on a Low-carb website right after you began to be noticed. It worked wonderfully for this T2diabetic. And I have to laugh—all of a sudden INTERMITTENT FASTING is the darling of the healthy eating world, and I think, “ HUH Dr Herring was quietly preaching this almost 15 years ago! “ Watching your video was like a visit with a treasured friend! ��.

  • Thomas, I love how you provide so much information and educate your community but more importantly, I love the energy you transmit to for self empowerment!!! It starts my day with such a good feeling and strong sense of self!!!! You’re awesome! Keep being your authentic self!

  • I’m one of the many who can’t seemed to find balance in eating food. If only I can live without food, I think I can forever stay away from it. Never touch anything for the rest of my life. Just like what I did with alcohol and prescription drugs. If it’s something I can do without, I can do it. But relationship wit food is different. A person should eat no matter what. Thus, I need to find a balance and fasting was once tried and doing again now.

  • You can’t do 5-6 hours b/w meals if your eating window is only 6 hours and you don’t do OMAD! I’m so tired of this industry driving us insane with all these rules and tips and strategies that all cancel out & contradict one another and we don’t know which end is up and get so damn confused with it all that we end up saying F it all, I give up. I thought I was doing so well with waiting 3 hrs to eat and it worked with my eating window. But then here comes the next wave of health gurus saying it’s not good enough. I feel like it’s NEVER good enough. The minute I felt so triumphant in making 16:8 IF work for me, the influencers started saying it’s not really doing anything unless you’re 18:6. So I went 18:6. Then I read and heard things that said you gotta be OMAD to get any real benefits and 18:6 is for amateurs. I’m always chasing the carrot and i feel like I honestly can never win in this health and fitness field. My trainer says one thing and dr. berg says the antithesis to that. All these youtubers say you can’t eat this and others say you can ONLY eat that thing! Jesus it’s enough to make a girl just throw up her hands and just get fat instead. ������‍♀️

  • I really like all the information that you,Thomas DeLaure give to the public, I know that you made this video a few years back, I like that you are talking slower. I myself prefer this speed! When you talk to fast, you completely lose my attention. Thank you for your information

  • I just naturally only eat twice per day. Lunch and dinner. All these studies showing the benefits of intermediate fasting and time restricted eating sure are good to hear, since I just sort of do that anyway. Finally doing something right I guess. Lol

  • Basically have an eating window of 4 hours a day or do OMAD. But even OMAD takes time to eat and would take a good 1.5 hours if the meal is nutrient dense, complex and large enough. Making OMAD more of a 22/2.

  • This page, combined with Dr. Eric Berg and Tom Bilyeus Page(Page for Mentality)

    Will literally transform your life. I cant even believe Ive made some of the
    decisions Ive made this year and I dont regret a thing…

  • As someone in 10 years weight loss maintenance from obesity this month, I totally agree with your advice! It sounds like we eat the same. I eat three big meals spread over the day, nothing in-between, no “snacks.” Works wonderful for me!

  • Fat loss? Listen to your Dr. and not a Youtuber….take in less calories than your level of activity. Simple. Yet millions will not listen to their Dr. and will go along with a youtuber. This timing garbage is just overthinking. Enjoy life. If you want to lose fat, then take in less calories than your activity. Humans burn 100 calories per hour at rest. More when active. Do the simple math. 3500 calories equal 1 pound of fat on average human. Simple. No need to “fast.” Fasting is nothing but calories restriction. Low carb or even keto is taking in less overall calories. No need to over think things here. Just listen to your Dr. when he tells you to take in less calories. It’s that simple. Really think here…no matter what your calories are….you’ll burn calories if you exercise. Your body does NOT stop burning calories because of what type of calories they are…..Don’t listen to the youtubers or even Chiropractor youtubers. (Unless next time you break a bone or have a heart attack, then go to a Chiropractor or youtuber.)

  • So if my daily protein requirement is 180 grams, and I eat twice a day, will my body be able to digest 90 grams in one sitting? Should I consider digestive enzyme supplements?

  • Have you study Ray Peat? I think he believes that people have weak livers so they can’t store gluecose efieciently boosting their need for more frequent eating to store glucose

  • So I work a ten hour + work day and lunch times are randomized by a sign up sheet. First come. First lunches picked. I also do intermittent fasting every other day. Working out on my fast day. My issue is I basically can’t eat till at least after 7pm for a second meal. So is it best to skip breakfast and eat lunch when I can for breakfast? Then eat dinner after work? Wondering whats best to optimize meals with a locked in schedule?

  • Excellent Video clip! Excuse me for chiming in, I would appreciate your thoughts. Have you ever tried Dinanlinson Amazing Look Approach (should be on google have a look)? It is a good one of a kind guide for learning how to quickly lose weight minus the headache. Ive heard some super things about it and my cousin got cool success with it.

    Thomas, what you are doing is absolutely incredible!!!
    The pictures and most importantly the reasons and science behind all of our bodies processes!!!
    Don’t get discouraged by people who don’t seek understanding and just want a 10 second tip and that’s it.
    An answer with no context, no reasons, nothing.
    You are doing amazing job.
    I deeply and sincerely thank you.
    God bless you, Thomas.!

  • I am struggling, I track my macros, I am 70 years old? Can I loose weight? I get hungry. I have been Keto since Oct 1. Lost 5 Lbs up 2 lbs now. Just wondering.

  • So someone that is a touch insulin resistant on a 16/8 what would you recommend
    Separating fats from carbs or spacing the meals?
    Primary goal is maintain and build some muscle

  • But what if you have a boyfriend who doesn’t fucking understand intermittent fasting???? He thinks I’m just starving myself �������� so I now just tell him I am not hungry or it’s not my time to eat��

  • I have been loving the fast 5! I have lost 50 pounds and gained a lot of muscle in the past 6 months. Down to a size 2 jeans!! I eat between 12-5pm ��

  • I feel like there are people who just want the simple answer and theres the people who like to take in the info and do more with it, I like the in depth info, keep it coming

  • Good, informative content. You should do a video on the steroids you use to get jacked. No one could believe anyone gets that jacked without getting geared.

  • Dr. Fung says that calories in calories out doesn’t work. The idea doesnt consider how your hormones change when you increase or decrease your calories. In other words, when you change how much you put in your body, your body will adapt to that change. Cut 300 calories from your diet and your body will decrease its energy expenditure by 300 calories or more. Keep doing it and you will wreck your metabolism.

  • Green screen brick wall? Why not tropical background instead? Or a beach at sunset? Or an English Garden. Anything but a brick wall.

  • Hey, great video. You have tons of good information I like to watch. Currently down 40 lbs over 5 months. May I offer one suggestion? Could you please use units in your videos? You say for example “fatty acid went down 0.04” Ok, but 0.04 what? its difficult to really understand without that context. I like how you used science and studies in your videos and provide references. However, not including units leaves some of the picture missing. Thank you again for your great videos.

  • Hey Thomas
    I be hungry all the time between meal even when I am eating 6 times a day. Cant even imagine to eat 2-3 meals a day
    I have been following you since a while ago and watched a lot of your videos
    I am not able to see anything in your playlist which talks about hunger in keto or intermittent fasting. I am 190lbs consuming round about 130gms fat, 200gms protein and 24-25gms net carbs
    Working out for 1 hour everyday and 30 mins cardio. How to deal with hunger in low carb diets? Consuming 130gms good quality fat like walnuts, macadamia nuts, avacado oil etc isnt satiating me.

  • Hey Thomas, I am loving these videos. I’ve been getting to the gym, following your advice and I have lost 11 lbs in 3 weeks. My question is, how do I burn fat effectively while taking a beta blocker? I take a beta blocker daily for hypertension, but I’m hoping to get off of this medicine soon.

  • Thomas, can you do a video for people already at the 10 percent body fat range? I feel like I could use your take on training for a bodybuilding competition and how to time carbs appropriately while dieting down to get the best weight loss results at lower body fat levels. Thanks!!

  • I started intermittent fasting about 5 months ago and while I didn’t see a difference in weight loss (it remained steady) I noticed a huge change in how I look at food and my hunger is down in general, but ESPECIALLY during the fasting period. I have ADHD so I get distracted easily throughout the day and will forget what I’m putting into my body. Fasting helps eliminate that.

    I started with an 8-hour eating window (12-8pm) and moved to a 4-hour eating window (4-8pm) about a month ago. It was a difficult transition, but I really think it has helped me control my caloric intake more than the 8-hour window. The 4-hour window also helps me get back on track after a day I don’t fast (due to social obligations and stuff). I would find myself sooo hungry after a cheat day if I was doing the 8-hour window.

    I think if I walked every day I would be getting more of a fat burning benefit, but atm I’m only losing 1-2 lb a week.

    There is one personal downside to switching to a 4-hour window though… sometimes I don’t go to the bathroom for like 3 days and it worries me. I went online and it seems this is common and it doesn’t affect people too much.

  • so that in the context of intermitting fasting 16/8 means that you should only have 2 meals a day? I seen your other videos and you recommend to break the fast with a light meal and then wait about an hour and have a larger meal.

  • How could i get 180g proteines and 80g fats from just two meals? Is it okey to eat 90g proteines per meal? I always heard that the maximum is between 40 and 60… Im confused help me pls

  • What you say seems to make sense but one Question:
    What about Asian Cultures? from what i know they eat all the Time.
    So i guess eating healthier non processed Food is still the go to or am i wrong?

  • 2019. I was just telling someone a few months ago, I fasted three days and suddenly my appetite wasn’t running my life. That one factor has brought my weight down from 265 lbs, to 212, as of yesterday. I don’t know how long it took, but I do trace it back to that event. I also note that most of my eating falls within that time window he suggests. There was always a little nagging thought as to whether I was getting enough nutrition, but at 265 it was hard to go up stairs, and my knees hurt. Probably inflammation!

  • Dear Thomas, thank you for the informative upload, but after going through your previous videos and by others, I am a bit confused with this one. Because I have started on the 16:8 regimen, and manage to fit in all three meals between 11am -7pm. Do you mean to say I should delete one meal among the three?

  • Drinking juice or coffee with honey and milk inbetween meals would spike insulin putting you in absorbtion phase just like a regular meal??

  • Timing doesn’t matter. I’ve lost weight eating 5-6 meals a day and lost weight eating 3 meals a day. Timing does not matter at all. It’s being in a deficit that matters. So don’t kill yourself trying to spread meals apart by 6 hours. It’s not worth it and it doesn’t matter.

  • If we can’t work out fastedI do a bootcamp class 2-3x a week and they’re at 7pm. I eat my first meal around 12:30pm would it be okay to eat a snack then eat the second meal between 8-830pm?

  • I push my first meal 6 hours after waking. I’ll have a small snack that will hold me off for another hour. Then I’ll have a huge meal that will fill me up for at least 5-6 hours. Then have a pretty big snack 3-4 hours before bed. I do this because it makes eating less A LOT easier. I’m a Boredom eater so having a fasting period keeps that in check. Plus I don’t really mind fasting. But I agree it’s all about personal preference!

  • I wish I could eat oatmeal. I am so sick for the entire day eating oatmeal, but I am hungry in the morning. Cannot find something fast to make in the morning.

  • Excellent information
    On the other hand I was wondering if you increase your window of feeding let said to 6 hours to match your video idea instead of 3 hours feeding window. In Other words 18 hours fasting compare to 21 hours fasting
    I am thinking you be better off by doing 21 hours to potentially get extra benefits
    At the same time I will think the information presented in the video will be good strategy in a non fasting day. What do you think Thomas?

  • Thomas when you talk about the stages of digestion, at number 1 you state that it’s just chewing. What about the fact that our saliva starts the pre digestion of food, while in the chewing process getting it ready for the process in the stomach. Marylan & Jim Diamond wrote about this in their food combining diet book back in the eighties, carbs like bread need to mix with our saliva when chewing before they can be properly assimilated with the stomach acids. Mixing breads with things like tomatoes at the same time in the mouth inhibits the digestion of the bread. I’d really like to know what you think about this? Regards Peter.

  • You don mention for how long the groups 5:42 eat those meals, I think is better to eat 5-6 meals a day because you can do it for a long time without feeling hungry, but if you do it only 2
    meals a day and start eating high calorie/carb/fat food the body is going to start storing fat.

  • Is there any research on African American and insulin resistance, that you can talk about? I know you suggest not to stay away from carbs, but I have come across some studies myself in regards African Americans

  • At the end of the day it’s all about your overall daily calories and not how many meals you’ve divided them into. What’s your optimal strategy for meal timing? Let everyone know! ������

  • I really enjoy the hours 12 and 9pm
    Or 6pm to midnight.

    I try to eat when I am hungry not bc it’s time eat if this makes sense. I started overeating by eating on time schedule bc I would get hungry at 9pm. So now I just hold my dinner off Till 9pm!

  • I’ve tried IF and the 4-6 small meals a day eating plan. I’ve lost weight on both because each one forced me to be mindful of my eating.

  • I tried to do OMAD but always fail as I always got so hungry, dizzy and generally feel unwell.
    So I just stick to 18/6 intermittent fasting, which I have no problem whatsoever.

  • So true about not snacking even if you’re eating three meals a day. Studies have shown that in the 60s people were far less overweight and unhealthy because they were far less likely to snack, even though they were eating three meals per day and didn’t have nearly the level of information about nutrition that we have today. People ate three meals a day and your parents didn’t allow you to snack because it would ruin your appetite. A huge change came in the 70s with invention of high fructose corn syrup as a widespread food additive, which makes you crave sugar and makes you even hungrier, driving you to snack even more.

  • Good video Josh. Still getting used to the new camera I see. Ha I do the IF and try for an 18 to 20 hour fast with the 6 to 4 eating window. I us a little app called Zero for tracking the fasting. I find it challenges me to get through my goal time. Coffee first thing in the AM (duh) and then don’t eat until around 2PM. If I can keep busy, I don’t really think about not eating, and if I feel a bit hungry, I just have another cup of joe. I also have been trying to do the 5/2 thing where I drop my caloric intake by half 2 days out of the week, usually Tuesday and Thursday. That has started to move the needle a little again, so I seem to be breaking through this 4 month plateau I have been experiencing. Cheers, Rob

  • Nice man, I am on that IF now as well. Right now I am only eating for 4 hours per day, I’ve found that has been easiest for me and given me the best results. Though I just got back from two weeks of traveling for work in Malaysia and Singapore and I totally did not keep to my fasting schedule while I was traveling… So difficult when you are constantly in the air.

  • I great idea for a post BFL.
    I have had most of my recent success from timing, and I feel it’s not a transient victory like caloric type dieting usually is. When I do eat, I make sure I feel full and happy, and when I feel hungry, I substitute something else enjoyable to make myself feel better in the meantime.

    I am adding a new belt hole every three weeks now, which is about 5 inches over a little over three months. I went with no added sugar, apple cider vinegar, and Intermittent fasting.
    8: 16 works for me. I sip black tea now to pass the starvation time.

    I was completely chair bound the whole time too. Now I am adding exercise like cycling because the weather here has FINALLY changed.

    I was not fat, but I was getting fat. Insulin resistance seems to cause a lot of problems.This seems to help solve them.

  • Excellent video, thanks so much. I was trying to minimize eating to three or four times per day but if I ate breakfast at 7 and lunch at 12 I was really struggling to last until dinner time at 7pm because of going to the gym after work. Now I eat at 11am, 4pm and dinner sometime between 7-8pm. It’s not such big gaps between meals but at least I am eating fewer times a day and not getting a lack of concentration from hunger in between. And yes, it’s my life, who cares what my colleagues think when I’m eating at these weird times!

  • I do intermittent fasting. I usually fast/eat in a 16:8-18:6 window during the week and closer to the 20:4 window during the weekends. I feel since switching I don’t feel like I have to cram in a breakfast when not hungry and it also lets me move those calories into lunch and dinner. Like you I also like eating a filling meal so I enjoy the calories moved into the other 2 meals more then having 3 so-so sized meals. Have a great week Josh!

  • I’ve just started keto, I’m doing IF from 8pm to 12pm if I eat just lunch and dinner I struggle to get in my fats and protein. I have plenty weight to lose. Suggestions?

  • I wish I could absorb 10% of what he just said:) I listen and learn the concepts but there is no room left in my brain to store the details. I think that classic rock song lyrics are taking up too much space:)
    I’m doing fine just skipping breakfast. If I am busy, I put off eating until well after noon. Once in a while, if I am really busy, I end up waiting until dinner around 7PM. I’m 68 and the keto/carnivore/IF thing works well for me. If I can sustain this way of eating, I am certain that I will feel and look better. I discovered keto/IF last summer and dropped 25 pounds quickly and felt great. Alas, I didn’t follow through. I was able to get back on the wagon this summer and I’ve again dropped everything I gained last winter.
    Last year, I think I made the mistake of attempting to replicate my old snacking habits and ended up eating a ton of “keto friendly” snacks made with almond flour and chocolate/stevia treats to supply my sweet addiction. It wasn’t long until I said “fuck it” and started eating pizza, bread, cake and whatever carbs I could get my hands on.
    A couple months ago, I realized that I could easily eat a whole cherry pie and still feel hungry. I’d chase that down with a couple of sandwiches and STILL not feel satiated. I looked into the cause and started to understand the hormones involved and it was pretty simple to get back on track. I bought a scale yesterday and I am at 219, which is exactly where I thought I was.

  • Coach, this is a type of content you should explore more! There is not much of it here at YT! Now, personal experience: I have a hard unplugging from food WHEN I am stressed! I now myself and I know that this is much more emotional than physiological. But sometimes, when I am busy and stressed, I have this fear of running out of energy and when this happens… I get food focused!

  • I agree �� there are more important items other than T-shirts. For example, those stretch caps you usually wear needs to return in the merch section. I’ll see myself out ��‍♂️��

  • I eat when ever I’m hungry, but I dont eat when I’m not hungry very often and I try not to over eat when I do eat. Also i dont eat 2 hours before going to bed. When I cook I give myself small portions at a time so I dont feel pressure when to eat it all, because when I give myself a big amount and I get full I continue to eat it until its almost gone. So by giving yourself a small amount at a time this allows you to slow down when you eat, which will help with the digestion, but also help you stop overeating.

  • But recent studies have proved that only 25-35 gm of protien cam be observed in each meal….then how to hit a goal of 200 gm protien requirements per day…pla answer this

  • To sum up:
    There are 3 processes
    1. Hunger: Keep your brain occupied so that you’re not thinking about food.
    2. Consumption: Food can change your mood. Food can make you feel good and all but your reward center may work against your goals if you are trying to lean down. Timing your meals around times when you want to feel better is a good idea.
    3. Satiety: Avoid the highly palatable foods so you don’t crave them (I can attest to this. I’m a sucker for peanut M&Ms. Even though, they are BOGO right now, I still don’t buy them at all since I know what will happen if I do). Stick to satiating foods that are higher in fiber.

  • Hey Paul. Could you please do a full day of eating? I think it will be very beneficial for us viewers as well as help promote your channel. Much love from South Africa.

  • Great video Paul, could you do a video on TRT. It has really helped me along with diet. I just appreciate your opinion and how you breakdown information.

  • I really love the idea of the study of one. It’s an almost forgotten concept in clinical care case studies. And it’s incredibly important as a clinician to understand what works and doesn’t work for clients. Teaching them how to listen to their own bodies is the most essential thing we can do for them!

  • I usually eat during a 4-6 hour window each day. I eat one or two meals, sometimes three, during that window. I think of it as a stretched out OMAD, actually. If I need 7-10 cups of salad (lots of great leafy green stuff with my dazzling homemade Italian Dressing!), which is either 2 regular salads, with meals, or one large salad between meals, or the salad with hard cooked eggs or avocado sliced up (maybe with cheese and bacon bits, if I have them) which can literally constitute a meal.

    Sometimes I eat a major salad, and an OMAD portioned meal a couple hours later. All I know is that I have enjoyed great results the past two months in so many areas. But, most important, I consider IF the foundational thing I am doing. I am not “doing” keto. Keto is simply the most intelligent way to eat, when it is time to eat. But, Time Mastery is the foundation of Food Mastery. So…

    If I fast at least 16 hours every day, I have succeeded 100%. If I have fasted 15 hours, I know there is precisely one more hour to go. You can stand on your head for one hour, eh? This allows me flexibility and liberty in the area of “what” I eat. Keto is, in my opinion, a major part of what I call, “The way we were designed to live with respect to eating.”

    I advise following a process of making one change at a time. Here are the changes I made:

    1. I started cooking in Cast Iron, Glass, and Food Grade Stainless Steel only. No Aluminum Foil, either.
    2. I started eating only whole foods. I literally shopped for the week, and threw out everything in the kitchen that I did not just bring in. (My wife was in the hospital for a week, and I was taking over the kitchen completely, and forever. She had no say in the matter, as almost going blind last year, and being in the hospital for a week for other diabetes related issues.)
    3. I stopped all snacking. Between meals was fasting time.
    4. I incorporated a 16:8 restricted eating schedule that drifted quickly into a more OMAD style thing.
    5. I incorporate Keto, which feeds my craving for limitless creativity. This is the part that discourages most people; the complexity of keto that opens the door for literally endless culinary delights!

    I do not add sugar to anything ever. If it needs it, we don’t eat it. It is just a fact of life.

    Thank you so much for all you do! I appreciate it more than you know.

  • I love this Doc. Calm easy, simple to listen to and that fabulous dry sense of humor. What a relief to relax and listen. Thanks Doctor Herring

  • I just want to say that technically all of you eat breakfast unless you don’t eat that day. Breakfast is just when you break your fast. You just break your fast later in the day. ��

    I agree with everything this man said. Breaking my fast later help’s me control hunger through out the day.

  • What if you are fasting and your eating window is only 4-6hours? If I break the fast by eating good proteins and then I have to wait 2 hours to have my second meal (from your video “how women should break the fast”). I’m a little confused now.

  • I have been on the one meal a day diet for most of my life… No snacks…
    I taught this to Wim Hoff… He taught this to many…

    Now I see Bert is teaching it… Its all great!

    It will keep everyone healthy and living over 100 years old if you avoid poisons also…

    Poisons like the mercury in vaccinations… many other poisons in our food and water…

    I think 120 is easily achievable, with just these 2 changes in lifestyle…

  • I’m kind of new to 16/8 fast, I haven’t lost lbs yet, but mu sugar numbers have gone down a whole lot, that was my main concern, my diabetes. I’m going to get back to eliminating all grains and sugar, weight dropped without doing any thing else, 30lbs in about 6 weeks. I think I have the 16/8 down,so I’m going to my no sugar no grains. I know it works. I’m going to try the fast five, that would fit my schedule better. I have RA also.

  • Well before modern times we didnt wake up and walk to our fridges and eat we had to go hunt and or gather our food before we got it! So breakfast I’m sure is a more modern concept its dosnt means it’s the best thing for you tho

  • can I do thisFast5 DIET with an hypothyroidit of Hashimoto and High blood pressure (levothyrox75 and exforge 160/5)??? Is someone in this case has tried it???? sos

  • Excellent information
    On the other hand I was wondering if you increase your window of feeding let said to 6 hours to match your video idea instead of 3 hours feeding window. In Other words 18 hours fasting compare to 21 hours fasting
    I am thinking you be better off by doing 21 hours to potentially get extra benefits
    At the same time I will think the information presented in the video will be good strategy in a non fasting day. What do you think Thomas?

  • A big thank you Thomas!!
    This may be late, but from January 5th, 2020 I went from 309 to 304 over night by not eating for 16 hours and walking for 90 minutes. My weight bounced up and down slowly, but by keeping the 16-18 hour fasting schedule I went to 291.5 lbs on February 03, 2020.
    Four weeks of the same meal schedule, seriously that made me feel great.
    I ate lasagna, spaghetti, chilli, hot Italian sausages, omelettes every day. But I also have tried to get a salad into me every third day, spinach,romaine, even kale (no taste with kale ��)
    This second month I will try core training and more walking. We shall see if I can get under 280 lbs.
    My eating times are between 12-2pm and 6-8 pm. I got to balance my kids and when my wife comes home from work.
    The black coffee in the morning helps a lot. I never drank black coffee before this past month. Thanks.

  • I don’t necessarily agree with everything in this video some of it sounds very UNscientific but I think generally there is some good advice to be found.

  • I lost 50 pounds with no effort whatsoever by merely going from eating three meals a day to two meals a day with an occasional one meal a day. I stopped eating by 5 or 6 o’clock and excercise was not a factor. The body quickly adjusted and I never felt hungry. If you eliminate processed junk food and add a little exercise while drinking adequate water everyday your results could be even better and faster. Some people call this intermittent fasting…at the time I didn’t have a name for it. I’ve also effortlessly kept the weight off for over two years now. I’m now 65 years of age and have returned to my bodybuilding and martial arts roots while adhering to a plant based way of eating. I’ve never taken a drink of alcohol, smoked a cigarette or done any drugs. I don’t plan to change anything any time soon!

  • Breakfast is the most important meal of the day well that depends on what you do for a living If you are let’s say a logger and your hiking up and down steep hills carrying a chainsaw cables maybe an ax and if yo i don’t eat a good breakfast your going to have a hard TIME making it to lunch without collapsing I was never a logger but I had a very strenuous job at a concrete factory where I had to load bags of cocret some weighing up to a hundred pounds a piece for 4 solid hrs with 2 15 minute breaks in between This was back some years ago when I first started that job I was about 15 lbs over wt and at the 3 month Mark I had lost all the wt plus some despite eating a huge breakfast and lunch so if you are just going to sit around and watch tv or if you have a an office job then yea skip breakfast but if you’re going to lift concrete bags and load trucks all day then yea eat a big breakfast I hate this one size fits all carp Or you could go on a nice hike on the mountains or hill country let’s say 10 12 miles with a pack up and down steep trails and 1st time with no breakfast then with breakfast so I hope I made my point It all depends on what you doing after the most important meal of the day cheers

  • I’ve always eaten once a day…not on purpose it’s just how I work, if I eat anything substantial before 2 pm I get extremely tired and it made working difficult especially in a labor job but everyone harassed me over it yet I noticed (I feel terrible saying this I really do) I was a bit more fit and energetic than most of the other people at work. Some people constrict and limit against their will, while some force and gorge themselves to ‘right their diet’ but it backfires A LOT. This finally makes me feel like I’m not strange I’m right where I’m supposed to be for me. Edit: I don’t know squat about dieting but I do have one rule that I recommend for EVERYONE is never eat till your full…eat till your not hungry anymore, I credit my energy level to that and that alone.

  • Dinner at 3 PM…. this is what the tradition always was in Eastern European countries. And dinner was always a heaviest meal of the day. Supper was light and no later than 8 pm.

  • Our bodies reveal by response indicators,… food response indicators. Maintain prime body integrity. Don’t overeat. Eat in good balance, per as ones body indicates.

  • I’m on keto abd I’m having trouble figuring out how much protein i should eat a day. I’m 6.1 i fast between 18 to 20hr to get lean. i sometimes eat two meals. like. lunch, dinner

  • When Benjamin Franklin was a young man he was in England without much money, and he began skipping meals til dinner. He felt such less brain fog all day when he did this, that he just made a habit of it. This is in his autobiography.

  • Fantastic Talk by Mr.Bert Herring…Thank you sir…Loads of useful Information about Diet and Health with Sense of Humor..Best TED Talk till date..

  • Elijah Muhammad said you should eat one meal a day and fast as much as you can back in the 60’s and 70’s in a book called How to eat to live but most people missed the jewel’s because they was distracted by his ideology.

  • This was one of the best explanations to help me try and explain why fasting IS incredibly beneficial to all those who are trapped squarly in the calories in calories out camp.

  • Practial life doesn’t put and ‘hours’ restriction. Vital living, performance living, is based on what the body prudently indicates,…. as a matter of performance and prudence.

  • I am a Muslim living in the Greater Boston Area. I have been fasting for the past three weeks because it is Ramadan. But I have for the past two years fasted each Monday and Thursday because our prophet Muhammed Peace be upon him said it is the way of the prophets before you. All prophets fasted Monday and Thursday including Jesus, Moses, Abraham, and all the other prophets. They fasted the Islamic fast ( remember the world Islam in Arabic means to submit your will to your creator and none have done more so than the prophets). The only prophet who used to fast every other day was prophet Dawud ( AKA King David to the Christians)

    As a testament to what this man is saying, I can assure you that he is 100% right. I feel a huge boost of energy every time I fast during Mondays and Thursdays. I feel like I am lighter, quicker, more alert, and very sharp. The days I don’t fast however I feel less energy and a bit sluggish, and drowsy because of all the food I have been eating. The way Muslims fast is very different than the way Christians, Jews and others fast. We eat and drink ZERO foods and liquids form sunrise to sunset. I can assure you that FASTING is the way to go if you want to extract toxins, clean your system, become healthier, lighter, smarter, more alert, and get rid of all diseases.

    By the way in Haddith ( Prophet Muhammed PBUH Sayings ) and Islamic literature, Muslim scholars have said that all pro peace be upon then had an amazing physic including having 6 packs, and a v shaped body, and lean, and svelte appearance, and that they were all very strong men.

  • Yes, and I discovered that delaying eating until as late n the day as possible, gave me significantly more energy, and I feel better, overall (heard it from Dr Bill Sardi: tried it; liked it)!

  • It was John Harvey Kellogg who first said, “Breakfast is the most important meal of the day.” Yes the same Kellogg that today sells over 10 billion per year of Frosted Flakes and Apple Jacks. He was a very religious man and also an MD. He believed that eating breakfast was a tool for curbing masturbation, which was an important issue for him. It wasn’t really an advertiisement at first, but every body who had a stake in selling breakfast foods jumped on the bandwagon and used it to sell their food and get us to eat more.

  • Being retired now for the past 4 years, I found myself sitting on the couch way too much. I workout 4 days a week. I got my big exercise ball out and started sitting on it instead of the couch and doing more leg raised during commercials. My diet is very strict. Intermittent fasting has helped me a lot. I do have diet breaks and enjoy a good pizza every month.

  • Multi-days fasts and the multiple days eating alternated works better. I reversed my Type-2 Diabetes and fixed my cholesterol that way not to mention lost over 100lbs as a side effect! After 24 hours fasting the body really accelerates weight loss and starts autophagy (old cell disposal) then. It’s also easier to do if you are eating lower carb diet first and did some intermittent fasting like you are advising first. (20 hour window 5 hour eating). Look up Dr. Jason Fung, Dr. Berg, Dr. Paul Mason for more information. (Here on YouTube)