Beginner in Game Development, Which Engine Should I Use? Comparison of Unity vs Unreal vs Godot (Focusing on Free Engines) Choosing a Game Engine: Know This First: 5 Key Q&A Q1. What is a Game Engine? Is it necessary to use one? A. Think of a game engine as a set of development tools that bundles essential functions required for making games, similar to a car engine. It includes features like rendering graphics on-screen ( Rendering ), physics effects for characters colliding with walls or jumping ( Physics Engine ), and playing background music or sound effects ( Audio System ). While it's possible to create a game from scratch without an engine, it requires an immense amount of time and effort, which is why most developers today use game engines, especially beginners! Q2. I want to start game development; are there any good free engines available? A. Yes,...
Q1. Does intermittent fasting have a ‘special’ weight-loss mechanism?
The key is ultimately the energy imbalance (intake < expenditure) resulting in a calorie deficit. If the fasting schedule naturally reduces food intake, resulting in a decrease in total calorie intake, weight loss occurs. The schedule itself doesn't work miracles.
Q2. In various studies, is intermittent fasting more effective than general calorie restriction?
Research results are mixed. When only the 16:8 method (16 hours fasting, 8 hours eating) is applied, many reports show no significant difference from regular meals. However, in the early-morning-to-early-evening fasting (eTRE) design, weight and blood pressure improvement effects were more prominent. Ultimately, the key to success is managing total calories and protein intake and consistently following the plan.
Q3. Does intermittent fasting truly improve our body's metabolism?
Animal and human studies have shown positive physiological effects such as 'metabolic switching', where the body changes its primary energy source from glucose to fat and ketones, and improved insulin sensitivity. However, these effects vary greatly among individuals, and more research is needed on long-term health benefits, such as disease prevention.
Q4. Is intermittent fasting safe for everyone?
No. Pregnant or breastfeeding women, children and adolescents during growth spurts, individuals with a history of eating disorders, diabetic patients taking certain medications (insulin, sulfonylureas, etc.), and those with other chronic diseases must consult their healthcare provider before starting. Recent observational studies have also shown that restricting meal times to less than 8 hours a day is associated with an increased risk of cardiovascular death, so excessive time restriction should be avoided.
Q5. Is it okay for diabetic patients to do intermittent fasting?
It may be possible under the professional guidance of a healthcare provider, but there is a risk of hypoglycemia and dehydration, making a personalized approach essential. The American Diabetes Association (ADA) recommends assessing risk and pre-adjusting medications before any fasting, including religious fasting.
When did we start considering 'when' we eat as much as 'what' we eat? In modern society, weight management has become a measure of health beyond mere aesthetics, and countless methods have emerged and disappeared. Among them, 'Intermittent Fasting (IF)' seems to have established itself as a lifestyle beyond a simple trend. Some praise it as a miracle diet, while others criticize it as an ineffective illusion. Amidst such conflicting assessments, what is the true face of intermittent fasting? In this article, we will calmly examine the scientific principles hidden behind the glamorous slogans and explore how to apply them wisely to our lives.
Intermittent Fasting: Ultimately a 'Schedule' Game
Intermittent fasting refers to an eating pattern that periodically repeats 'fasting,' where you don't eat for a specific period, and 'eating.' The key is to design 'when' to eat rather than 'what' to eat. The main methods are as follows:
Method
Description
Main Research Findings and Characteristics
16:8 Time-Restricted Eating (TRE)
Eat during an 8-hour window and fast for the remaining 16 hours.
Many studies show that this method alone does not significantly differ from regular meals in weight loss effects. Total calorie intake, protein, and sleep quality are more important.
Early Time-Restricted Eating (eTRE)
Start eating early in the morning and finish early in the evening (e.g., 7 AM to 3 PM).
In a 14-week study, it was more effective than the general 16:8 method in improving weight, blood pressure, and mood. However, it may be difficult to adjust to social life or work schedules.
5:2 Fasting
Eat normally for 5 days a week and restrict intake to 500-600 kcal for 2 days.
Shows similar weight loss effects to general calorie restriction, but there is a risk of overeating due to compensatory psychology on fasting days.
Alternate-Day Fasting (ADF)
Eat normally one day and fast with low or zero calories the next day.
There is a weight loss effect, but it is very difficult to maintain, so it is not considered a realistic alternative.
In conclusion, the scientific consensus is clear. If total calorie and protein intake are the same, the weight loss effect tends to be similar regardless of the method chosen. In other words, intermittent fasting is one of many 'tools' to create a calorie deficit, and this tool only becomes effective when it fits your lifestyle and you can consistently practice it.
Episode: The Challenge of IT Planner Minjun Kim
Minjun Kim, an IT planner, ambitiously started 16:8 fasting. He set his eating time from 11 AM to 7 PM and ate lunch and dinner. The first few days went smoothly, but he couldn't resist the hunger after late work and repeatedly ordered chicken at 10 PM. Ultimately, Kim's weight remained the same. He thought he only needed to stick to the eating 'time,' but his late-night snacks to compensate for the hunger during fasting hours meant his total calorie intake didn't decrease.
So, how do these various methods affect our bodies through what scientific principles?
Our Body's Biological Clock: Why Consistency Wins
To understand the effects of intermittent fasting, we need to understand our body's energy system. This is because weight management is ultimately another name for 'sustainable energy management'.
The Law of Energy Balance: Ultimately Addition and Subtraction
Our body weight is determined by the long-term sum of energy intake and expenditure. The timing, frequency, and amount of meals in intermittent fasting are all tools to reduce this 'intake'. Sixteen hours of fasting is more than just starvation; it acts as a behavioral strategy to reduce total intake by fundamentally eliminating opportunities for late-night snacks or unnecessary snacks.
When weight loss begins, our body senses a crisis and exhibits a 'metabolic adaptation' phenomenon in which it gradually lowers the basal metabolic rate to conserve energy. This is one of the main causes of diet plateaus. To minimize this, it's important to prevent muscle loss, and consuming sufficient protein (1.2-1.6g per kg of body weight) along with consistent physical activity is helpful.
Sleep and Circadian Rhythm: The Importance of the Biological Clock
Our bodies have a 24-hour biological clock (circadian rhythm). Some studies suggest that increasing intake during the morning and daytime (like the eTRE method) may be more beneficial for metabolic health. Conversely, late-night snacks or irregular meals can disrupt this rhythm, making weight management more difficult.
Episode: High School Teacher Seoyeon Park's Use of eTRE
Seoyeon Park, a high school teacher who wakes up at 6 AM every day, tried early-morning fasting (eTRE) to suit her lifestyle, which has almost no evening commitments. She ate a hearty breakfast at 8 AM and an early dinner at 4 PM. With her evenings free, she was able to focus more on exercise and hobbies, and because she didn't eat late at night, her sleep quality improved. For her, eTRE became a natural habit that made her life healthier, not a rule to force herself to follow.
I understand the theory, but what should we start with in reality?
Designing Your Own Sustainable Fasting Plan
Successful intermittent fasting starts not with a grand plan, but with small habits that blend into your life. Follow these 4 steps to create a realistic plan.
STEP 1. Choosing the Right 'Eating Window' for You
The most important thing is sustainability. Considering your social life, family environment, and work hours, choose the one method—16:8, 14:10, or early-morning (eTRE)—that you can most easily stick to. It's also a good idea to start with a relatively short fast of 12-14 hours and gradually increase it.
STEP 2. Filling the 'Contents' Within the Eating Window
The quality of your eating time is as important as your fasting time. Within the eating window, you should avoid overeating and supply nutrients through 2-3 regular meals.
Protein: Aim for 1.2-1.6g per kg of body weight to prevent muscle loss.
Fiber: Consume 25-30g or more of vegetables, fruits, and whole grains daily to promote satiety and gut health.
Hydration: Drink plenty of water even during fasting to prevent dehydration.
Sleep Management: Avoid caffeine or alcohol 6-8 hours before bedtime for better sleep.
STEP 3. Setting Up Safeguards
Certain groups need special attention. If you are taking insulin or sulfon
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