A recent study suggests that intermittent fasting is just as effective as traditional calorie-restricted diets for weight loss. The study found that individuals who consumed all their calories within an eight-hour window lost a similar amount of weight compared to those who counted calories but ate at any time throughout the day. Intermittent fasting has become increasingly popular in recent years and has gained support from celebrities such as Jennifer Aniston, Mark Wahlberg, Beyoncé, and Nicole Kidman.
Advocates of intermittent fasting claim that it is easier to follow than meticulously counting calories. However, a study conducted by scientists at the University of Illinois Chicago suggests that fasting diets favored by celebrities may not be more effective than traditional calorie counting. The study, published in the journal Annals of Internal Medicine, evaluated 90 adults who were randomly assigned to one of three groups: an eight-hour time-restricted eating group from midday to 8 pm, a calorie restriction group with a 25% decrease in intake, or a control group with no change in calorie consumption over a ten-hour period or more. Both intervention groups regularly met with a dietitian.
The results showed that participants in the time-restricted eating group consumed 425 fewer calories per day than the control group and lost approximately 10 more pounds after one year. The calorie-restricted group, who ate whenever they wanted but consumed 405 fewer calories per day, lost about 12 more pounds after one year compared to the control group. Both groups showed high adherence to their respective approaches and reported no adverse side effects.
Time-restricted eating, also known as intermittent fasting, involves switching between fasting days and normal eating days. There are two main types: time-restricted feeding, which limits eating to 6-8 hours per day (16:8 diet), and 5:2 intermittent fasting, where followers restrict calories to 500-600 a day for two days a week and eat normally for the remaining five days. The 16:8 diet is preferred by many individuals as it only requires fasting overnight and skipping breakfast while still allowing for lunch, dinner, and snacks.
In addition to weight loss, 16:8 intermittent fasting is believed to improve blood sugar control, enhance brain function, and promote longevity. However, drawbacks of this fasting plan include the possibility of overindulging during eating hours, which can lead to weight gain, as well as potential long-term digestive issues, hunger, fatigue, and weakness.
While intermittent fasting has gained popularity, some studies have questioned its efficacy. A study conducted by Mount Sinai researchers found that intermittent fasting in mice caused a significant decrease in disease-fighting white blood cell count, increasing the risks of infection, heart disease, and cancer. Another study discovered that individuals over 40 who consumed one meal per day had a 30% higher likelihood of death from any cause within 15 years compared to those who ate three meals.
However, the researchers of the recent study believe that their findings represent progress for intermittent fasting. They found that limiting the eating window to 6-8 hours per day can naturally decrease energy intake by 350-500 calories in individuals with obesity. This can be a significant breakthrough as many people find it frustrating to count calories consistently. Time-restricted eating regimens allow participants to focus on the clock rather than counting calories, while still achieving weight loss and improvements in cardiometabolic health. This could potentially lead to greater adherence to the diet and long-term weight control for overweight or obese individuals.
The authors of an accompanying editorial suggest that the intermittent fasting group may have consumed fewer calories because they had access to a dietitian who helped them make healthier food choices. They emphasize that individual variability in weight loss is substantial with both intermittent fasting and calorie-counting interventions, and further research is necessary to determine who would benefit most from each approach.
According to the Centers for Disease Control and Prevention, over 73% of US adults are overweight, and 40% are considered obese. These statistics highlight the need for effective weight loss strategies and interventions.
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