168 fasting method "myth busted"? American Heart Association: Weight loss is not as effective as "caloric restriction"
Intermittent fasting methods such as “168 Fasting” are widely favored by those who lose weight because of their easy execution. But is intermittent fasting the best weight loss strategy? The latest research recently released by the American Heart Association (AHA) indicates that a “calorie-restricted diet” that reduces total daily caloric intake may be a more effective way to manage weight.
Is intermittent fasting not the best weight loss strategy? The results of the 6-year experiment are revealed: The effect is not as good as “calorie restriction”
The study was jointly sponsored by the University of Pittsburgh and Johns Hopkins University. The research team recruited healthy adults from Maryland and Pennsylvania in the United States, a total of 550 subjects with an average age of about 51, to participate in the trial. Preliminary evaluation results showed that subjects with higher BMI were African Americans, older adults, those with type 2 diabetes or high blood pressure, those with lower education, those who exercised less, and those who consumed less fruits and vegetables.
The research team created an application called “Daily 24” for subjects to record their sleep status, wake-up time and eating time in detail within 24 hours. Through the app, the research team can know the time between the subject’s first meal and the last meal, the time between waking up and the first meal, and the time between the last meal and going to bed. Wait for 3 items of data.
After 6 years of data collection and analysis, the research team came to the following results:
The average interval between the first meal and the last meal of the subjects was 11.5 hours, the interval from waking up to the first meal was 1.6 hours, and the interval from the last meal to going to bed was 4 hours; the average sleep time was is 7.5 hours.
After 6 years of data collection, it was found that the difference in eating time has “nothing to do” with weight changes. This is true from waking up to the first meal, from the first meal to the last meal, and from the last meal to bedtime.
This study did not find a correlation between weight changes and eating time in those who experienced drastic weight changes.
During the 6-year follow-up, those who consumed 500-1,000 kcal per meal, or even more than 1,000 kcal, were associated with overall weight gain; while those who consumed less than 500 kcal per meal were significantly related to weight loss.
Weight loss not associated with changes in eating times? Expert: Food portion size and eating frequency are more important
According to senior study author Wendy L. Bennett, an associate professor at the Johns Hopkins University School of Medicine, although time-restricted eating is widely popular among people trying to lose weight, the academic community has long been uncertain about the benefits of time-restricted eating for weight loss. This study further confirms that compared to the interval, the “frequency” and “portion” of eating are more likely to determine the success or failure of weight loss.
Bennett pointed out that academic research results on the weight and blood sugar control of intermittent fasting are inconsistent. A previous study published in the New England Journal of Medicine (NEJM) pointed out that those who adopted an eight-hour eating time restriction did not increase their weight loss; and the changes in physiological values such as visceral fat and blood sugar were not the same as those in normal people. Same.
However, Bennett emphasized that this study still has the problem of insufficient sample size, and the trial is an observational study. The authors cannot draw a causal link between weight loss and time-restricted eating, so they cannot prove that intermittent fasting is ineffective for weight loss. Strategy. Future trials need to include more diverse populations and explore in detail the complex effects of meal timing and frequency.
Helping metabolism return to day and night rhythm Harvard reveals that intermittent fasting still has “three major benefits”
Even though intermittent fasting may not be the best way to lose weight, it still has advantages for most modern people who are interested in losing weight. According to Harvard Medical School in the United States, if most people adopt dieting or fasting to control their weight, they often give up due to fatigue, hunger or irritability. In addition to reducing feelings of hunger and irritability, intermittent fasting also helps return metabolism to be consistent with day and night patterns.
In addition, many studies have found that eating at night may increase weight gain and increase the risk of diabetes; men who like to snack in the middle of the night also show a higher risk of heart disease. Another benefit of intermittent fasting is that it encourages people to choose foods that keep them satiated longer but are less calorically dense, so they are less likely to be deprived of the pleasure of eating during the weight loss process.
Harvard Medical School reminds that in addition to intermittent fasting, it is more important to maintain a balanced diet and eat more whole grains, nuts, beans, fruits and vegetables, which not only helps with weight control but also reduces the risk of heart disease. It should be noted that it is not recommended to pursue too rapid weight loss. Losing 0.5-1 kg per week has a better chance of sustained weight loss and reducing weight gain.
In addition, if you have chronic diseases such as diabetes, or are taking blood pressure medications or heart medications, restricting calories or fasting may be dangerous, as it may cause an imbalance of sodium, potassium and other body fluids in the body, leading to cardiovascular accidents. These groups must consult professional doctors and nutritionists before implementing dietary restrictions.
Source:
Time to try intermittent fasting?
Reducing total calories may be more effective for weight loss than intermittent fasting
Association of Eating and Sleeping Intervals With Weight Change Over Time: The Daily24 Cohort
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