Tests show that intermittent fasting is almost as good as a standard calorie-restricted weight loss program for shedding pounds.
People who ate all their energy in an eight-hour window gained as much weight as those who counted energy but still ate whenever they needed to.
Intermittent fasting has become increasingly common in recent times, with celebrities comparable to Jennifer Aniston, Mark Wahlberg, Beyoncé and Nicole Kidman declaring themselves followers of the routine.
Proponents of a limited consumption routine claim that it is simpler to stay than precisely rely on energy.
Celebrity fasting diets are no easier than counting calories, a study suggests.
Jennifer Aniston (left) and Mark Wahlberg are followers of an intermittent fasting weight loss program. But a study by scientists at the University of Illinois at Chicago found little difference between intermittent fasting and energy counting on weight loss and insulin resistance.
The test, published Monday in the journal Annals of Internal Medicine, assessed 90 adults who were randomly assigned to one of three groups: an eight-hour time limit between noon and 8 p.m.; calorie restriction, space consumption is reduced by 25 pcs; or there is no change in calorie consumption when consuming more than ten hours or extra throughout the day.
The intermittent fasting group was not dependent on energy and there was no apparent dietary restriction. Both teams spoke to a nutritionist together.
Participants in the time-restricted weight loss program ate 425 fewer calories than the control group for 425 days and lost approximately 20 kg more than the control group after 12 months.
The calorie-restricted group, who ate whenever they needed, consumed 405 fewer calories per day and misplaced about 12 kg extra after 12 months compared to the control group.
Participants endorsed excessive adherence to each approach and reported no hostile negative consequences from either strategy.
“Time-restricted eating (TRE) has become a popular weight loss regimen,” said nutritionist and lead researcher Shuhao Lin.
TRE’s sudden popularity could be due to its simplicity and the fact that people don’t need energy to drop a few pounds.
Intermittent fasting, also known as intermittent fasting, involves alternating between fasting days and regular eating days.
They generally fall into two classes: time-restricted diets, which reduce the time consumed to 6-8 hours per day, often called the 16:8 weight loss program, and 5:2 intermittent fasting.
Dieters fast for 16 hours a day and eat whatever they want during the remaining eight hours – usually between 10am and 6pm.
It might also be more durable than the well-known 5:2 weight loss program, where followers limit their energy to 500 to 600 a day for 2 days a week, then eat normally for the remaining 5 days.
In addition to weight loss, intermittent fasting in the 16:8 ratio is believed to improve blood sugar levels, improve brain function, and help us live longer.
Many people choose to eat from noon to 8 p.m., because it means they only have to rush one day and skip breakfast, but lunch and dinner can be eaten together with several snacks.
The downside of a fasting plan is that people may overeat within hours of eating, resulting in weight gain.
It can also cause digestive problems in the long term, in addition to hunger, fatigue and weakness.
This is not the primary test to indicate that intermittent fasting may not be as big as the hype.
In February, for example, a study in mice by researchers at Mount Sinai confirmed that intermittent fasting reduced the number of disease-fighting white blood cells by as much as 90 percent. This will increase the risk of infection, coronary heart disease and most cancers. .
Additionally, a recent August analysis found that Americans over 40 who ate one meal a day were 30 percent more likely to die from any cause within 15 years than those who ate three.
However, the researchers of this new study believe that the findings could be a step in the right direction for intermittent fasting.
“There is some evidence that when obese people restrict their eating time to 6 to 8 hours a day, they naturally reduce energy expenditure by 350 to 500 calories,” Lin said.
“From a clinical perspective, these findings are extremely important.”
Mr. Lin pointed out that one of the many reasons people deviate from traditional diets is the frustration of counting energy every day.
However, time-restricted regimens “could circumvent this requirement, allowing participants to simply ‘watch the clock’ rather than monitor energy, albeit resulting in weight reduction and improved cardiometabolic well-being.”
Therefore, it can make people stick to a weight loss program for a longer period of time, thus providing long-term weight management for chubby or overweight people.
The authors of the editorial from the University of Colorado School of Medicine’s Anschutz Center for Health and Wellness and the Division of General Internal Medicine say that people with intermittent fasting were more likely to consume less energy because they had to see a dietitian for help. they eat more healthy foods. make a selection.
They emphasize that the results of this trial highlight significant individual differences in weight loss using these intermittent fasting and calorie counting methods, and that further analysis is needed to determine which would benefit the most from these interventions.
In accordance with Center for Disease Control and Prevention.