“Commission or revenue may be earned by Hearst Magazines and Yahoo on certain items through the provided links. Extensive research has been conducted on intermittent fasting in recent years, and the latest evidence indicates that it can result in similar weight loss outcomes as a diet that restricts calorie intake. However, intermittent fasting may offer advantages in specific areas, such as aiding in the reduction of certain types of fat. These findings were highlighted in a recent study published in the journal Nature Medicine. If you are considering intermittent fasting, it is essential to understand the types of fat being targeted and adopt safe practices. Here’s a summary of the study’s findings and expert advice from a registered dietitian, Scott Keatley, co-owner of Keatley Medical Nutrition Therapy.
The study involved a 12-week dietary intervention in Spain with 197 individuals classified as obese. Participants were assigned to follow one of three fasting schedules: fasting from 5 pm to 9 am, fasting from 2 pm to 10 pm, or fasting during a time slot of their choice (commonly between 8 am and 12 pm). Another group received a nutritional education program, which all participants completed. While intermittent fasting did not appear to provide additional benefits in reducing visceral fat compared to the nutritional education group, the fasting groups experienced greater weight loss, averaging between 6.6 to 8.8 pounds, in contrast to the control group. Notably, the group that fasted between 5 pm and 9 am exhibited more significant reductions in subcutaneous fat in the abdominal region.
The reason behind the enhanced weight loss with intermittent fasting compared to a calorie-controlled group remains uncertain. It is speculated that the restricted eating window disrupted participants’ regular eating patterns. By shortening the eating window, intermittent fasting potentially led individuals to consume fewer calories. The researchers suggested that intermittent fasting may have promoted more stable biological rhythms by establishing consistent eating and fasting cycles, thereby aiding in reducing belly fat.
Although the study did not delve into the specifics of why intermittent fasting improved glucose control, the researchers theorized that adhering to a consistent eating schedule might have played a role. However, it is challenging to isolate the benefits of intermittent fasting from overall calorie restriction, as various forms of caloric reduction tend to lower blood glucose levels.
While the results are promising, it is uncertain whether they apply to individuals without obesity. Previous studies have yielded mixed results on the efficacy of intermittent fasting for weight loss, generally concluding that it is comparable to following a calorie-restricted diet. Notably, most research on the impact of intermittent fasting on weight loss has focused on individuals with obesity. It is crucial to consult with a healthcare provider or registered dietitian before embarking on an intermittent fasting regimen.”
Intermittent fasting may not be an effective weight loss strategy for everyone, as the results may vary in significance. The applicability of these results to Americans is uncertain due to differing eating habits between people in Spain and most Americans. However, intermittent fasting has shown promise in aiding weight loss in various studies.
To start intermittent fasting safely, it is recommended to take a thoughtful and gradual approach. According to Keatley, individuals with underlying health conditions such as diabetes or gastrointestinal issues should consult with a healthcare provider to ensure the method is safe for them. It is advised to gradually adjust meal times to end earlier in the evening, reducing the body’s adaptation period.
During the eating window, focus on consuming nutrient-dense meals with balanced macronutrients like protein, healthy fats, and fiber to sustain energy levels and curb hunger during fasting hours. Adequate hydration is essential, so drink plenty of water, herbal tea, or black coffee to stay hydrated during the fasting period. Monitor the body’s response to fasting, noting signs like fatigue, dizziness, or irritability, and make adjustments as necessary.
In addition to intermittent fasting, it is important to maintain other healthy habits such as regular exercise, particularly strength training to preserve muscle mass while shedding fat. Lastly, prioritize consistency and patience as improvements in blood sugar regulation and fat loss may require time to become apparent.
It is advisable to consult with a healthcare provider before embarking on an intermittent fasting regimen, especially if you have underlying health conditions. By approaching intermittent fasting gradually and mindfully, individuals can potentially reap its benefits while ensuring their safety and well-being.
