Is intermittent fasting a magic trick for losing weight? Research: The effect is no different from "calorie control"
Can intermittent fasting help you lose weight if you eat at the right time? Study: Calorie control has the same effect
Can the widely popular “168” intermittent fasting method really achieve better weight loss results? A recent study published in the New England Journal of Medicine found that whether or not intermittent fasting was used, as long as daily caloric control standards were met, there was no significant difference in the degree of weight loss. Judging from the data of this study, compared with eating period, total calories eaten may have a more critical impact on body weight.
A research team from Southern Medical University in Guangzhou, China recruited 139 obese patients with an average weight of 88.2 kg and randomly divided all subjects into groups. Male subjects’ daily calories were controlled between 1,500 and 1,800 calories, while female subjects’ daily calories were controlled between 1,200 and 1,500 calories.
The nutritional composition of the two groups was the same, with 40%-55% coming from carbohydrates; 15%-20% coming from protein; and 20%-30% coming from fat. The only difference is that one group adopts a “time-restricted diet” and can only eat between 8 am and 4 pm every day, while the other group has no restrictions on eating time.
An average weight loss of 8 kilograms and time-restricted eating have no significant benefit in improving blood pressure
The interview survey lasted for a total of 12 months. The average weight of both groups dropped by 8.0 kilograms, and the differences in risk factors related to BMI, body fat, fat-free weight, blood pressure, and metabolic symptom groups were also consistent. What’s more special is that this study not only has weekly telephone surveys, but participants must also report weekly dietary records through a mobile phone application and have regular health talks every two weeks.
The research team claimed that during this one-year trial, both groups achieved calorie control, but the group that adopted an 8-hour eating time restriction did not lose more weight, and the changes in physiological values such as visceral fat and blood sugar increased. Both groups also showed the same changes. There have been studies in the past that fasting can help control blood pressure, but this study showed that “time-restricted eating” has no additional help in improving blood pressure.
Does time-restricted eating strategy or “intermittent fasting” bring more benefits to weight control and blood sugar? The results across studies are inconsistent. Although the study sample size of Guangzhou Southern Medical University in China is only 139 people, the experimental method and dietary content reporting data are more credible than previous tools. The evidence was published in “Frontiers of Medicine” by the “New England Journal of Medicine”. The strength is evident.
Help people return to their day and night routine when eating. These people should not try intermittent fasting.
Although 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. Harvard Medical School pointed out that if the average person adopts dieting or fasting to achieve weight control, they often give up easily because of fatigue, hunger or irritability. Intermittent fasting not only reduces hunger and irritability, but also allows the body’s eating metabolism to return to the same day and night rhythm.
In contrast, many studies have found that eating at night may increase the risk of weight gain and diabetes, and 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 can maintain satiety for longer but have lower caloric density, and they will not feel miserable and easy to feel that they have been “deprived” of the pleasure of eating during the weight loss process. Perform longer.
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 is not recommended to pursue too rapid weight loss. Losing 0.5-1kg 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?
Calorie Restriction with or without Time-Restricted Eating in Weight Loss
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