Intermittent fasting is something which has a heck of a lot of attention right now, with people using it for a variety of reasons.
Some people claim it helps to improve your metabolism, others suggest it can help you to live longer, while others say it’s the best diet to lose weight.
And if you search online you’ll be sure you can find an article that says something to this effect with heaps of personal testimonials that agree with it.
There was a study I saw recently which grabbed my interest because it was looking at the effects of intermittent fasting on weight loss compared to following a classic eating schedule.
Other studies weren’t as good
Now many studies in the past have done something similar, but there was something special about this one and it made it a much stronger and more reliable study than previous studies, so I was super excited to read about the results.
In this episode we’ll dive into this, and by the end you’ll know whether intermittent fasting has greater benefits for weight loss and whether it’s something that you should follow.
Intermittent fasting has various names and definitions, and there’s not an industry standard definition of it.
You may also hear the umbrella group of time restricted eating used, which, as the name suggests simply means eating within a defined period of time and not at any other.
The windows of eating vary too, with some protocols suggesting a 6 hour eating window, for example 6am to 12pm, and others suggesting a 12 hour window, like 7am until 7pm.
Previous studies have tried to examine the effect of this time restricted eating on weight loss, and the results have generally been positive and shown greater effects within the restricted group.
The issue with time-restricted eating studies
However, there’s a key problem with many of these studies which actually stop them from being that valid, and this is what a recent study addressed and corrected.
It also required the participants to have consumed 80% of their calories by 1pm, meaning the bulk of their food was in the morning.
The participants of the study were split into two groups, and the other group were allowed to eat at any point between 8am and midnight, with the requirement to eat 50% of their calories between 5pm-8pm, so much more in the evening.
Over a 12-week period, the researchers tracked the participants’ weight, which was the main aim of their investigation.
At the start of the study, the researchers hypothesized that those in the time-restricted eating group would lose more weight than the usual eating pattern group, based on the findings from previous studies suggesting that the restricted groups usually lost more weight.
What were the results of this study?
In this study though, that didn’t happen.
On average, participants in the restricted group lost 2.3kg of weight and those in the normal pattern group lost 2.6kg, and there was no statistical difference between these, meaning that the two dietary protocols showed the same benefits for weight loss.
This is super, super interesting and goes against the grain of previous research—so why is this?
Before we go into the results, just a quick hi to say that if you’re interested in using the vegetarian diet to lose weight then you should check out our free vegetarian weight loss meal plan.
We’ve created a meal plan that has all the recipes, ingredients and instructions easily laid out for you, complete with a shopping list. It’s super easy to follow and has loads of tasty recipes in, so head to htfu.com/try to get started today.
Alright, back to the episode.
What was different about this study?
So, the results of this study might be different to the others because of how the researchers managed the participants diet.
In this study, the participants agreed to only eat the food provided by the research teams, within the specific windows.
Now this is a critical point because what the researchers wanted to control was the calorie and nutrient composition of food.
Their concern was that other studies did not do this adequately.
In some cases they did control calories but did not control macronutrients – so protein, carbohydrate and fat – and in other studies they didn’t properly manage calories at all so it wasn’t a fair comparison.
Thermic Effect
And there’s something called the thermic effect of food which is incredibly important in studies like this.
When you eat food, your body has to spend energy digesting it, and different foods require different amounts of energy to break them down.
So if the researchers don’t control for this they could see differences between the two groups which were simply down to the nutrient composition of their food, rather than the calorie amounts.
Imagine one participant in the control group was eating 150g of protein a day but not much fat, and another participant in the time restricted group was only eating 60g of protein a day but lots of fat, but overall they were eating the same total calories.
Protein has the highest thermic effect of food while fat has the lowest thermic effect, which means the person eating more protein would actually have to spend more energy, or calories, digesting the protein, meaning that the amount of calories they actually absorb to then use for energy is lower than the other person.
So as a side tangent, this is one of the reasons why high protein diets can be beneficial for weight loss and why we focus on high protein recipes at Hurry The Food Up.
It’s not always easy on a vegetarian diet but if you use the right nutrients then you can still get all the benefits!
But in this study, the participants diet was completely managed by a team of dietitians, and the participants reported excellent adherence to the dietary protocol.
Overall, this is fantastic because it means that the weight loss effects should really hinge on either the calorie amounts or the dietary protocol.
As I mentioned, in this study there were no statistical differences in weight loss between the two groups even though they followed different protocols.
Because previous studies suggest that it’s the protocol that matters, the researchers should have seen better weight loss results in the time-restricted eating group but because they didn’t, they concluded that it’s the calories that matter, and not the protocol.
What does this mean for you?
Now this is amazing and it fits with the mantra that I follow and always suggest to people.
So I mean take this with a pinch of salt if you want, I am biased and genuinely pleased to see these results because it confirms my way of thinking.
But I always, always encourage people to follow the diet that suits them best–at least within reason.
In my opinion, there just isn’t enough research out there to show that any diet is superior to others when it comes to a pure weight loss point of view when calories are adequately controlled.
By that, I mean that you could follow intermittent fasting or you could eat three meals a day and lose weight, as long as your portions and therefore your calories are correct.
So really it comes down to what diet is the most sustainable for you? What diet or eating pattern are you going to be able to maintain not just for weeks or even months but for the rest of your life?
Because once you’ve got to your target weight you need to stay there and to do that you need to follow the exact habits that you were following, just with a little more food to stop weight loss.
Some people find this really tricky to grasp, and I totally get it.
It’s a marketer’s world
There is so much good marketing out there, so many wonderful success stories, for pretty much any diet, which means you can easily get sucked in and believe the hype.
But the truth is you can keep it really, really simple with weight loss. Find an eating plan that you enjoy, that works for you and you feel you could sustain for the rest of your life.
If it feels too restrictive, you’re having to use loads of willpower to sustain and you constantly feel hungry or tired, then it isn’t for you.
My personal recommendation is almost always to go down the more regular eating pattern of three meals day with snacks if appropriate.
From my experience with clients I’ve seen such better adherence over the long term coupled with better energy levels.
But if that really doesn’t work for you, or for example you find that time-restricted eating helps you to control your calories while losing weight then fair enough, you go for it.
Just remember that it’s not a magic bullet and you still need to manage your diet once you hit your goal.
Conclusion on intermittent fasting:
So I hope you found this episode interesting and gave you some helpful info about time-restricted eating and weight loss.
If you did find it useful then please give the podcast a quick review on whatever platform you’re listening on.
It helps the podcast to spread to more like minded people like you, and it’ll only take a moment. Thanks so much, and we’ll speak soon.
So I’d love to hear what you thought of this episode, if you found it useful and interesting then please leave a comment and review on whatever platform you’re listening on.
It’ll help me to know what topics work well for you and to help it spread to more like-minded people! Cheers, and I’ll speak to you soon!
This Easy Marinated Tofu is prepared quickly and marinates overnight. It has big flavor and can be enjoyed in many different ways. Pack it as a high-protein snack to help get you through the afternoon, or add it to rice and noodle bowls at dinner. Make a batch today and have it on hand all week.
I’ve been questioning my protein intake these days, and I really don’t think I’ve been getting enough. One of my goals this year is to focus more on eating a healthy, balanced diet with lots of protein. This Easy Marinated Tofu Recipe is one of the ways I’ve achieved that goal lately. I like to make a big batch on Sunday to have a protein-packed snack that I can enjoy all week.
Why You’ll Love This Easy Marinated Tofu Recipe
It’s easy to make – The marinade only takes about 5 minutes to mix up, and once the tofu is added, you can eat it immediately or let it sit in the refrigerator overnight. No cooking is involved once the tofu is marinated; you can just eat it right out of the bowl.
It’s packed with flavor – The marinade for this tofu recipe is packed with lots of flavorful ingredients, including fresh garlic and ginger, chili paste, tamari, and sesame oil.
It’s great for snacking – I originally developed this recipe to be enjoyed as a healthy, protein-packed snack. You can snack on it throughout the day or add it to your noodles, rice, or veggies for extra protein.
Why Your Body Will Love This Protein-Packed Snack
Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet.
Bone Health – Tofu contains high amounts of calcium and magnesium, which play a huge role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis, among other things.
Weight Loss – Tofu is high in protein and low in calories, which means that it fills you up and keeps you feeling satiated for a long time without adding unnecessary calories. Tofu is able to keep you fuller for a longer period of time because it requires a lot of energy for your body to break it down, which can help with weight management.
Marinated Tofu Recipe Ingredients
Tofu – This recipe calls for either super-firm or extra-firm tofu. I strictly use the super-firm tofu from Trader Joe’s because I enjoy the texture, and it doesn’t require additional pressing. If you can’t find super-firm, you can use extra-firm and press as much liquid out as possible before slicing.
Green Onion – Thinly sliced green onions add a nice color and freshness to the marinade. You can also add chopped cilantro if you like.
Sesame Seeds – Toasted sesame seeds add a nice crunch and pop of flavor. They also help complement the toasted sesame oil in the marinade.
Tamari – Tamari or soy sauce can be used in this recipe. I like to use the low-sodium version.
Vinegar – I like rice wine vinegar, but white distilled vinegar can also be used.
Chili Paste – I like to use Lee Kum Kee chili garlic paste, but any chili garlic paste can be used, such as sambal oelek, sriracha, or even chili crisp.
Garlic & Ginger – I like adding fresh garlic and ginger to the marinade. They both add so much flavor. Dried garlic and ginger can also be used if you don’t have fresh versions handy. I recommend about 1/4 – 1/2 teaspoon of each.
Miso Paste – I used light yellow miso paste for this recipe because it tastes pretty mellow. Any color of miso paste can be used, though.
Maple Syrup – I like using pure maple syrup as a sweetener in many recipes, especially sauces. You can also use honey or granulated sugar as a replacement.
How To Make Easy Marinated Tofu
To a medium-sized bowl, preferably one that has a lid, add the tamari, chili garlic sauce, miso paste, vinegar, garlic, ginger, maple syrup, sesame oil, sesame seeds, green onions, and a pinch of salt. Mix marinade together well and set aside.
Pat the tofu dry and press, if needed. Cut tofu into small, bite-sized pieces and add them to the bowl with the marinade. Mix tofu with marinade until all pieces are completely covered.
You can enjoy the tofu immediately, but it’s most flavorful if you let it sit in the refrigerator for at least 24 hours. I recommend giving the tofu a mix or shake at least once or twice during the marinade process to ensure all the tofu gets an even marinade.
I like to enjoy this marinated tofu, cold or at room temperature, but it’s fine to reheat it, too. Enjoy it for a protein-packed snack, or add it to rice, noodles, or veggies. Store it in the refrigerator for up to 5 days.
Recipe Frequently Asked Questions
This recipe is already vegan.
Make this recipe gluten-free by using a gluten-free tamari or soy sauce.
How long does the tofu need to marinate? I suggest at least overnight to allow the flavors to develop more. It can also be eaten immediately after making it if you prefer.
How should this marinated tofu be enjoyed? I created this recipe thinking this tofu would be eaten cold or at room temperature, more as a healthy snack than an entire meal. It can definitely be heated in a frying pan or in the oven if you prefer.
How long does this tofu last? If stored in an air-tight container or in the refrigerator, this marinated tofu should last about 5 days.
Is this tofu spicy? You can make this recipe as spicy as you want. You can add less chili garlic paste if you prefer a mild flavor, or if you like spice, feel free to add extra chili paste.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
This Easy Marinated Tofu is prepared quickly and then left to marinate overnight. It has big flavor and can be enjoyed in so many different ways. Pack it as a high protein snack to help get you through the afternoon, or add it to rice and noodle bowls at dinner. Make a batch today and you can have it on hand all week long.
Ingredients
1 (16 oz) block super firm, or extra firm tofu
1/4 cup low sodium tamari, or soy sauce
2 teaspoons chili garlic sauce
1 teaspoon light miso paste
1 teaspoon rice wine vinegar
1 teaspoon freshly grated ginger
1 teaspoon freshly grated garlic, or finely chopped
1/2 teaspoon pure maple syrup
1/2 teaspoons toasted sesame oil
2 teaspoons toasted sesame seeds
2 tablespoons thinly sliced green onions
1 pinch salt
Instructions
To a medium sized bowl, preferably one that has a lid, add the tamari, chili garlic sauce, miso paste, vinegar, garlic, ginger, maple syrup, sesame oil, sesame seeds, green onions and a pinch of salt. Mix marinade together well and set aside.
Pat the tofu dry and press, if needed. Cut tofu into small, bite sized pieces and add them to the bowl with the marinade. Mix tofu with marinade, until all pieces are completely covered.
You can enjoy the tofu right away, but it is most flavorful if you let it sit, in the refrigerator, for at least 24 hours. I reccomend giving the tofu a mix, or shake, at least once or twice during the marinade process to make sure all of the tofu gets an even marinade.
I like to enjoy this marinated tofu, cold or at room temperature. I can be heated if you like though. It can be eaten as a protein packed snack, or you can add it to rice, noodles or veggies. Store in the refrigerator for up to 5 days.
Notes
Tofu is most flavorful if you allow it to marinate overnight, but it can be enjoyed immediately after making, if desired.
I prefer to eat this marinated tofu cold, or at room temperature, for a snack. It could also be cooked in a stir fry or baked in the oven if you prefer.
Prep Time: 24 hrs
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