I'd go as far as to call the recent rise in popularity of intermittent fasting (particularly, the 16/8 protocol) as that of a phenomenon. In fact, a significant portion of its followers have become borderline cult-like. It's ironic that a concept which once questioned dogmatically accepted nutritional theories has now become equally dogmatic; becoming "broscience" in its own right. In no way am I dispelling IFing as a viable eating schedule or nutritional strategy for a multitude of people. However, to perceive it has something mystical and magical is simply false.
Here is the truth: Meal timing doesn't matter as much as we all seemed to think it did. There are a lot of guys out there getting great physique results from IFing. But, I disagree with the notion that they are making better fat loss progress due to some intrinsic superiority of fasting. Whatever transient hormonal responses associated with short term fasting produce miniscule real world difference. You cannot outdo energy balance. If you skipped breakfast but, decided to eat 1,000 Calories above your maintenance needs, then you better believe you'll put body fat on. The reality of the success of IFing for many is that of a decreased possibility of over consuming food. Simply, many cannot eat as many Calories in a smaller time frame. This is why IFing shines in regards to dieting down. Someone with limited Calories may feel like they aren't dieting due to the ability to consume much larger meals in a smaller window. Splitting up 2,000 Calories of food 6 or more ways allows for what some would view as snacks at best. Some would prefer to eat less frequently and eat bigger when they do eat. There's nothing wrong with that and it should be practiced by those who prefer it.
Similarly, it should be avoided by those who do not. Some actually tend to do better on a more frequent, smaller meal approach; therefore, that is what they should follow. The theme here is that of preference. Preference will undoubtedly lead to better adherence. Adherence is arguably the most important aspect of dieting success because it implies consistency. And, consistency is king in the bodybuilding world. Consistency is king whether you want to add size or lose body fat. Therefore, diet adherence can be greatly improved for some by following an IFing protocol. This, in turn, will produce better results for that individual. There just isn't anything magical about that. It's really just common sense.
There is some suggestive evidence that may imply certain health benefits associated with IFing, but they are inconclusive. Certainly, they wouldn't be enough to warrant any significant aesthetic-attaining edge. What is going to determine the results you get is your overall energy balance rather, the amount Calories are you taking in compared to the amount of Calories you are expending. Furthermore, the macronutrient split within those Calories will greatly influence overall body composition. Of course, these Calorie and macronutrient goals are dependent upon the individuals goals at hand. The eating schedule one chooses to use is just a vessel to consistently meet those goals. For some, the best vessel is to skip breakfast and eat more; others may do well by eating more smaller, more frequent meals. So, let's cool it on the cult-like dogmatic obsessions. The over-arching truth may not be "magical" but, it is still the truth. Don't turn science into "broscience".
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