Is intermittent fasting actually good for weight reduction? This is what the proof says

If you’ve been thinking about losing weight or wanting to get healthier over the past few years, you’ve certainly come across these two words: intermittent fasting.

From celebrities to fitness enthusiasts, intermittent fasting has thousands of loyal advocates online, claiming it has helped them lose weight better than other diet methods.

The appeal of intermittent fasting as a method of weight loss is easy to see. Not only is it simple, but it’s versatile, can be easily adapted to everyone, and doesn’t require you to eliminate foods or calculate calories.

But despite its popularity, intermittent fasting may not actually be better than other dietary methods when it comes to weight loss.

To date, numerous studies have shown that intermittent fasting is as good as counting calories when it comes to weight loss – including recent researchfollowed the participants for more than a year.

This has even been demonstrated with various types of intermittent fasting, including fasting alternately during the day (where you fast or restrict calories each day), Diet 5: 2 (eating normally five days a week, then fasting or restricting calories for two days) and eat limited time (where you eat calories on all of your days for a certain amount of time, such as eating only in an 8-hour period, then fasting for 16 hours). But there are no studies that show intermittent fasting is better than any conventional diet.

Intermittent fasting reduce the amount you eat, but it can have a flip side. It just reduced the amount physical activity we doand reduce how much we push during exercise.

This is the truth any kind discontinuous you fast. This suggests that when calorie intake is significantly reduced – even for a short time – the body adapts by reducing the number of calories used during exercise. However, researchers are not entirely sure why this happens.

While this may not necessarily affect weight loss, lower levels of physical activity can have other negative health effects.

For example, a recent Research on alternate day fasting found that even just three weeks of this diet reduced physical activity levels and resulted in greater loss of muscle mass than a daily calorie-restricted diet. The diet is also less effective than daily calorie restriction for fat loss.

Muscle mass is important for many reasons, including Regulate blood sugar and maintain fitness As we get older. So the diets that cause muscle loss are best avoided.

However, combining intermittent fasting with exercise programs – such as resistance training – can help people better maintain lean muscle mass while encouraging fat loss.

Are there other benefits to fasting?

While intermittent fasting may not be a miracle solution when it comes to weight loss, that doesn’t mean it still can’t have other health benefits.

One recent reviews when intermittent fasting has been shown to improve blood pressure, insulin sensitivity (how effectively the body regulates blood sugar) and lower cholesterol levels to levels similar to daily calorie restriction.

It is likely that this effect is due to weight loss. But since some studies have followed participants for longer than a year, it’s hard to tell if these effects persist.

Some studies also show how fast you are may also be key. Several studies have shown promising results from early time restriction eatingincludes eating all your calories for the day early in the day and fasting in the evening, usually from 16:00 onwards.

Eating early in the day aligns food intake with our natural circadian rhythms, which means nutrients are processed more efficiently.

Early time-restricted eating has also been shown to improve several markers of health, such as insulin sensitivity, which is a major risk factor for type 2 diabetes. These improvements even lice were seen no weight loss.

There is also evidence that results from an intermittent 5:2 diet can be improved by positioning two consecutive days of very low or no-calorie diets. This can lead to improvements in insulin sensitivity greater than what is seen with exercise Daily calorie restriction.

This may be due to spending more time in a fasted state, which increases the amount of body fat your body burns. Interestingly, exercising while fasting can also help you burn more fat and improve insulin sensitivity.

So while intermittent fasting may not be better than other diets for weight loss, changing the way you do it – such as fasting at night – can help you see the health benefits. other healthy.

For people who struggle with calorie-restricted diets, intermittent fasting is safe and can still be effective. It’s also important to note that it’s best to combine intermittent fasting with exercise for best results.

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David ClaytonSenior Lecturer in Nutrition and Exercise Physiology, Nottingham Trent University

This article was republished from Conversation under Creative Commons license. Read original article.

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